Rawls 75 Hard 2023

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Mooresville, NC
Rawls 75 Hard 2023

75 Hard-April 1 -June 14, 2023

04/01/2023

Everyone, I’ve updated to a FB group page. Please accept invite for Rawls 75 Hard. We will post and communicate on the group page. Thank you and sorry for all the early morning updates.

03/31/2023

Please let me know if you are able to post on this page? I’m not very good at setting up groups. Not sure if everyone can make a post.

03/31/2023

Is everyone ready to start 75 Hard tomorrow? Comment below letting me know you are in. I added about 15 people, but not sure how many are serious. Looking forward to having a good group and helping you reach your goals. Get your water jug ready.
Let’s Go!

03/31/2023

Great protein options for snacks.

03/31/2023

I grill 8 burgers, then eat the left overs for lunches and dinners.

03/30/2023

I boil at least 12 eggs every three days.

03/30/2023

Great daily snack.

03/30/2023

We are 2 days to the start of 75 Hard. Check out my recent post about meal prep, workout ideas and start ramping up for your transformation. There is a 75 Hard app you can download, but I see it is $1.99/week. I have not added or did not use it my first challenge. Remember this is for YOU, I’m just here to give guidance and advice.

Full disclosure, I’m not a certified trainer or nutritionist. My suggestions are from my personal experience and what has worked for me. Please research your diet, workout and check with your physician before starting any strenuous activity.

03/30/2023

My daily workouts:
Monday: Chest, crunches, walk or bike ride
Tuesday:Legs, crunches, walk or bike
Wednesday:Back, crunches, walk or bike
Thursday:Biceps, triceps, crunches, walk or bike.
Friday:Shoulders, crunches, walk or bike.
Saturday-Walk or bike
Sunday-walk or bike

03/30/2023

Food prep ideas:
Hamburger Pattie’s. I buy 5-10 lbs at a time and make 40-50 Pattie’s and freeze them. I pull out 8-10 at a time and grill every 3-4 days. I eat in wraps or with no bun, lettuce, tomato, pickles. I do eat ketchup and mustard. Eat with gluten free spinach wraps. Avoid bread and cheese.

Chicken breast-I buy 4-5 packs, individually freeze them and grill 4-6 at a time. I make wraps for lunches or dinner.
I have a chilli Thai sauce I like. Eat with gluten free spinach wraps.

Vegetables-we make zucchini, squash and onions with almost every meal. Cook on stove in olive oil, salt, pepper and water for 15 minutes or until soft. I also eat lots of pickles, broccoli, asparagus, and cucumbers. They have no fat, carbs or sugars.

Eggs-1 make 12 boiled eggs every 3-4 days and pull 2-4 out daily. Great snacks for mid day cravings, add salt and pepper.
I eat lots of omelets, with onion, pepper, spinach and black olives.

-Midday snacks-I eat every 2 hours, focus is protein foods all day. Eggs, 6 grain crackers, hummus, guacamole,
salami, chicken, beef jerky, Gouda cheese, walnuts, almonds, protein bars.

Rice, chicken, eggs- I make up 4 cups of white or brown rice, 4 chicken breast, bone broth and 4 boiled eggs. I mix up and then divide in portion servings in zip locks and freeze. I eat as snacks or after workouts. Full of protein and low carbs.

Pork-great source of protein, I smoke a Boston butt every 2 weeks, chop up and put in portion size zip locks and freeze. I eat for lunch or snacks after workouts. I also grill pork tenderloin, cut up freeze in portion sizes. I eat bacon and sausage, great source of protein.

Beef-great source of protein. I eat tenderloin, ribeyes and hamburger meat as much as I can. I cook with olive oil, salt and pepper.

If you have sweet tooth cravings, eat strawberries, pine apple, cantaloupe.

Stop eating the following:
Pasta, processed foods, bread, milk, baked potatoes, creamy casseroles, pancakes, waffles, grits, bagels, muffins, potato chips, bananas, all sugar foods, sodas, granola bars, Tostitos, Doritos, Oreo cookies, cake, ice cream all deserts.

03/30/2023

Before and after 75 Hard pics from Jan - March 15, 2022.

03/30/2023

Welcome to Rawls 75 Hard 2023 group. I’m excited you have joined me for the next 75 days. Group will run April 1-June 14th.

I will be giving you guidance on how to get the most out of the next couple of weeks. If followed correctly you will start to see changes in the first 10-15 days. I will post my daily shake and give some meal plan ideas. I follow a 2000 cal diet that consist of 200 grams protein, 75 g carbs and 50 g fat. Everyone is different. I also use the MyFitnessPal app to track my food each day.

I lost my fist 10 lbs by day 25, it may vary for you. The goal is to start changing habits and to get into a routine. Start with these habits each day.

1-Drink 1 gal of water per day, avoid tea, soft drinks, any drinks with sugars. I also drink a pre work out called Lit. I no longer drink coffee, it dehydrates me. No alcohol. You will thank me later.

2-follow a diet, I started with low carb, low fat, high protein, 2000 cal. Fruits, vegetables, lots of chicken, eggs, beef, pork, and rice.

You can eat what you want, but I avoid all processed food, sugars, sweets, deserts, bread, pasta, bananas, granola bars, chips, salsa, and pizza. If I eat wraps I try to only eat gluten free spinach wraps with hamburger meat or chicken.

3-(2)-45 min workouts a day, at least 1 outside. This can start out as a walk, or jog, push-ups, sit-ups, body squats, lunges, dead lifts, a bike ride. I do 45 min workout, then a 45 min bike or walk outside.

4-Read 10 pages a day of a motivational book. I’m going to read the 12 Week year and Ninja Selling.

5-Take a selfie progress picture each day. I highly recommend taking your day 1 picture, your waist measurements, weight and body fat if you can.

If you miss any of these you are to start over, but I encourage you to keep going. Document on what day you messed up, but keep going. The goal is to get in a habit and transform your mind and body. I encourage you to focus on #1, 2 and 3 to really see a change in your body, mind and energy levels. I will walk you through pointers each day to stay focused.

Address

119 Birch River Place
Mooresville, NC
28117

Telephone

+17045068925

Website

http://www.75hard.com/

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