The six week challenge

Rules of the competition:

Points scored for eating healthy foods and exercise - Points deducted for being naughty.


Following the ABS diet, 6 week plan, eating 6 small meals a day, and based on 11 superfoods. 


Encouragement points
Extra points will be awarded as encouragement, if the person's weaknesses are overcome:


E = Can't say no to chocolate, crisps and alcohol, and is very exercise shy.
P = Can't say no to larging it up when eating out (ie: paying extra for larger version, or having 2 dinners!), eating McDonalds on the road, bread and pork pies (garage food).


So more points will be awarded or deducted for each person for giving in to their weaknesses or achieving goals. 


Food points are scored on a daily basis, but exercise on a weekly basis. The person with least points at the end of the week will get an exercise punishment, dictated by the other person, public input welcome!


Points:


Good foods x 11 superfoods (+1 point) (all other foods not on the list are zero points):

1. Raspberies and other berries
2. Spinach or green leaf vegetables (ie: broccoli, dark cabbage, kale, Watercress & Rocket (not salad unless Romain or endive lettuce) Must be a handful
3. Almonds, nuts and seeds
4. Beans and legumes (not runner beans)
5. Low fat Dairy (1/2 pint skimmed milk, pot of yoghurt)
6. Oatbran
7. Eggs (limit of 1-2 per day)
8. Turkey, other lean meats, and fish
9. Peanut butter (only 1 tablespoon) (-1 point for every tablespoon over)
10. Wholegrain breads and cereals
11. Whey protein powder

Bad foods (negative points) (-1 point):

1. Chocolate and sweets
2. Cakes and biscuits
3. Pastries and pies
4. Sugar
5. Crisps
6. White bread
7. More than 2 slices of brown bread per day (*P to get an extra 'Encouragement' point for sticking to 14 slices per week)
8. Cheese
9. Butter
10. Full fat mayo
11. Any fried food or Processed foods
12. Takeaways, Fast foods 
13. Garage food - pies etc.. (*P to get an extra 'Encouragement' point for not visiting a garage for food in 1 complete week)
14. Alcohol (*E to get an extra 'Encouragement' point for not having more than 2 alcoholic drinks per week)

P gets points deducted for not having 6 small meals a day (ie: skipping meals) E gets points deducted for having more than 6 small meals per day!! (-2 points)

Exercise:
Exersice 3 times a week, 3 points scored for each session, totaling 9 points per week, each session must be over 1/2 hour:

Points deducted for not doing exercise 3 times a week (-3 points for every session missed)
No more points added if you do over 3 sessions per week.

• Running (3 points)
• Swimming (10 lengths in indoor pool, or 4 for outdoor) (3 points) (*E to get an extra 'Encouragement' point for doing over 4 lenghs in outdoor pool)
• Gym workout (3 points)
• Weights (3 points) (*E to get an extra 'Encouragement' point for doing this)
• Aerobics (3 points)

Other exercise:

• Walking (1 point) (3 lots of walking = 3 points, 1 session)
• Yoga (1 point)
• Cycle to work (1 point) (3 lots of cycling = 3 points, 1 session)

Food Diaries:
Published at the end of each day - for scoring and for commenting.


Exercise Diaries:
Published at the end of each day - but scored at the end of the week and added to the food points for an overall total.


Sunday is the end of the week, for total scores.


Er, today is Sunday ... just been out for last scoff, and lashings of vino. Diet starts Monday (tomorrow!)