My Box had each “challenger” take before photos, BF %, start weight, and provided us with starting recommendations.
Mine is slightly more restrictive since I have early onset MS (multiple sclerosis). Let me tell you that I was SHOCKED at how much my body changed in only 5 weeks of inactivity… and my body fat percentage made me want to go into starvation mode! Here is my recommendation email and starting stats:
JULIANE MURPHY
4/27/13
Age: 25
Weight: 140.0
Body Fat %: 30.52
Lbs of Body Fat: 42.73
Lean Body Mass: 97.27
AMRAP in 7 min. of 7 Thrusters / 7 Burpees = 4 Rounds
50% BW = 70#
Thruster weight = 45# (32.14% BW)
With regard to your MS, you are going to need to be particularly diligent about mitigating systemic inflammation – the root cause of all autoimmunity. I would urge you to be MILITANT about removing all grains, all dairy, all legumes (beans and peanuts), all refined sugar, and all seed oils (soybean, corn, canola, vegetable, sunflower/safflower) from your diet. If that sounds restrictive or concerning to you, PLEASE get with me and let’s discuss food options. I’ve lived this way for four years now – it can be EASY and definitely delicious!
Other recommendations for your situation include:
Very low starch and other simple sugars – I would avoid anything with high-fructose corn syrup like the plague; no fruit juice; and keep serving sizes small when you do sweet/white potatoes or bananas. Like no more than 1/2 a banana at a sitting, half a sweet potato, etc. And make sure they are eaten with a fat (like cooked in bacon fat, ghee, organic butter, coconut oil, or eaten with avocado, etc.)
High ratio of omega-3 fats vs omega-6 fats – Avoiding all seed oils mentioned above will drastically reduce your intake of inflammatory omega-6 fats, but I would also recommend being careful with your nut/seed intake. They are healthy sources of natural fat, but most of it is omega-6′s. Try not to exceed 1-2 (1 oz) servings of nuts a day (that includes nut butters and nut flours). Also, to up your omega-3′s, I think you should be doing a high-quality fish oil supplement and try to get some wild-caught salmon a couple of times a week (canned is fine), and consider switching to grass-fed beef. You can order this from the farmer that delivers to our gym, or there are some sources online as well as some sold at the Saturday Morning Market.
Probiotics – The bacteria in your gut is vitally important in reducing inflammation. You can try a OTC supplement, but I think fermented foods are even better. You can buy sauerkraut, kimchi, and kombucha (tea) with live cultures at Rollin Oats or Whole Foods. You can also make your own. Let me know if you’re interested in learning how to do that. I don’t want to overwhelm you.
Consider some daily supplements – In addition to fish oil, 1,000 mg Vitamin C; 2,000-5,000 IU Vitamin D; and 750mg glucosamine can be helpful in calming inflammation in the gut
Considering I weighed 130 two months ago, my goals for this challenge are the following:
- Body Fat % – 25% (- 5.52%)
- Weight: 130 (-10 lbs)
- Lbs of Body Fat: 25 (-17.73)
- AMRAP in 7mins of 7 thrusters/7burpees = 6 rounds (+2)
- Thruster weight = 70# (+25#)
- Increase energy
These goals MAY be lofty? since I am not entirely positive how the weight loss/body fat measurements work together, but I am confident that I can lower my body fat. I will not only be working out regularly (goal of at least 3 days) and following the Paleo recommendations to the letter. I am CERTAIN this will be difficult yet if I can have the body and energy I have always craved, then it will be well worth the challenge 
