Welcome to our New Year’s Muscle Building Challenge: Build Strength and Sculpt Your Body (January 1st – 31st, 2024)
We have put together a fabulous resource for those of you looking to gain muscle and transform your body. Through the month of January we are going to help you not be hungry all the time, have higher energy levels, feel better mentally, and just better overall! Plus, we are going to build muscle, and keep it!
Here are the details:
Cost – $99 per person ($650 value)
- 25% off if you already have an active medical or coaching program at Upstream Functional Medicine (text or email us for a coupon code).
What is Included:
- 3 – InBody Scans – baseline (week of Jan. 1), 2 weeks (OPTIONAL – week of Jan. 15), 4 weeks (week of Jan. 29). You must be able to come into the office for these. ($120 value)
- Access to our private online support group through the BAND app with immediate access to all educational webinars starting on January 1st. ($120 value)
- Optional 1 hour weekly Group Support meeting via Zoom on Mondays at Noon (CST). ($140 value)
- Texting as needed with Nurse Coach Tammy throughout the month. You can text anytime, but Tammy will answer during work hours Monday through Friday. ($200 value)
- If you have not made any objective progress by the 2-week mark (gauged by increase in muscle mass from baseline), you will receive a 30 minute phone/zoom check-in with Nurse Coach Tammy for personalized adjustments ($70 value)
- $150 prize for WINNERS with the most skeletal muscle mass gained for your gender and age group between the BASELINE and 30-day FOLLOW-UP scans (the optional 2-week scan will NOT be used to determine prize winners).
If you have been working towards this goal, or have wanted to start and do not know where to begin – join us! Being surrounded by those with similar goals as you, help you progress further, faster!
Protocol Basics:
Nutrition
Eat only whole foods: During these next 30 days, we will only be consuming whole foods — no packaged, processed foods or processed sugars – not just because they aren’t good for us, but because of what they do to our hormones, making it harder to lose fat and keep it off.
We need real foods and they need to be organic. We need real fruits, real vegetables and real meats — organic and grass-fed.
You will also be consuming more protein than you are used to and may not be up to that at the very beginning. We will help your body digest this protein.
Cruciferous Vegetables: These have many functions, but one of them is to remove excess estrogen from the body (a fat creating hormone). In fact, their benefit is so much that you will not be counting calories from any cruciferous vegetables or leafy greens in your macros.
Each meal should include at least one salad and/or serving of cruciferous vegetables. And for this, any dressing should be a vinaigrette — the olive oil is going to help you.
Transition Period: If you haven’t been following a whole foods diet, there may be a transition period where your body readjusts – both to burn more fat than carbohydrates for energy, but also hormonally. You may experience cravings for processed food or sugary foods. This can peak between days 2-5. During this time you may experience fatigue, disturbed sleep and be a bit grumpy. Just knowing that this may occur, will help you get through it. Keeping in high protein and healthy fats and your servings of amino acid blend will help you through this the fastest. Don’t skimp on these. Stay well hydrated, don’t let yourself get constipated and get plenty of sleep. You will get through it. Make sure to reach out for support during this transition time.
Supplements:
Essential Amino Acids (this supplement is critical to our protocol. We recommend choosing one of the following):
Upstream Functional Medicine’s Happy Gut BCAA/EAA Blend (CURRENTLY OUT OF STOCK – SEE OTHER OPTIONS BELOW): 1 scoop in the morning, 1 scoop following exercise. You can have 1 additional serving – for a total of 3 servings – if you experience cravings or hunger near bedtime. This supplement is unflavored and is best added to a smoothie or an electrolyte mix with flavoring.
Perfect Amino: 1 scoop for every 75lbs of bodyweight, plus one more serving – so for a 150lb person, you would take 2 servings + 1 serving = 3 servings. You can take 1 more serving at the end of the day if you are experiencing cravings.
Amino Energy: 2 scoops in the morning, 2 scoops mid-day/after exercise, if at least 4 hours before bed.
Digestive Enzymes: For this you will be taking digestive enzymes. These ensure the proteins and fats you consume are fully broken down so they can be used, which you will need, to get through this successfully. Pick up some NOW brand Super Enzymes. Start with 1 capsule per meal, but raise it to 2 capsules if you’re still experiencing digestive issues of any sort.
Omega 3: If you aren’t already, you will need to start taking Omega 3 fatty acids. They are the one fat source that contributes to fat loss. Note: this is not Omega 3-6-9, but only Omega 3. Nordic Naturals ProOmega or OrthoMolecular Orthomega are good options. Take at least 2 grams, but up to 4 grams of Omega 3 daily.
Electrolytes: As your body shifts from using carbohydrates (sugar) as fuel, to using fat and protein, you need more electrolytes. They are also helpful for headaches or fatigue. At Upstream FM we like LMNT, Ultima and Trace Mineral drops.
We carry LMNT in our office. You can also purchase electrolytes online or locally at Natural Grocers, Wal-Mart or GNC.
Exercise Protocol
We will be lifting weights 5 times per week. No additional cardio will be added, except for the addition of optional walks on your rest days. Specific training schedule, along with exercises will be provided within the BAND support group. All exercises will be possible to do at home with dumbbells. The ideal range of dumbbell weights to have on hand are 5 lbs to 25 lbs.
Inside the support group you will find resources for the following:
- Muscle Building Nutrition
- Weight lifting guidelines (and the science behind building muscle)
- Recovery and sleep to maximize muscle mass
We look forward to doing this challenge with you!
