How the 21 Day Challenge Works
Welcome to this introduction to flexibile dieting!
The page you’re on now is only an introduction – there are 21 more pages that will correspond to 21 days of your journey ahead. Each day will be unlocked in succession.
This challenge is only available to Vault Performance/CrossFit VLT members.
This challenge is designed to give our members the basic knowledge required to get the most out of their training.
Non Member Option: If you are not a current member of Vault Performance/CrossFit VLT then you have the option to either Download our free WAG Nutrition Guide or join our One-On-One Nutrition Coaching program which is offered to the general public.
What you will need to succeed:
- Food scaleYou can purchase these at any local pharmacy, Walmart, or Target for reasonable prices
- Body weight scaleThis may be obvious, but you need this to track your body weight.
- Measuring tapeThis will be used to measure your chest, waist, and hips or any other areas you are interested in monitoring. Maybe biceps? quads?
- Food Tracking AppWe suggest using My Fitness Pal. More on this is discussed below.
- JournalThis will be for specific exercises in the challenge like goal setting, reflection, etc.
- A Positive AttitudeYou are about to embark on a pretty wild ride! Some things are going to be easy, and some will be tough. Know now that you will not do everything perfectly and no one will ever expect you to.
- Join the Working Against Gravity Facebook PageHere you will get support from others going through the same things you are with similar goals. Share your successes, ask for advice, and make new friends.
Before you get started
If you’re on #TeamWAG already we have set your macros and adjust them for you. For the purposes of this challenge we just can’t do that for everyone. There are a number of free macro calculators out there, simply type “macro calculator” into any search engine and there you will be able to get an initial set of macros for free. You can also use the suggestions provided by My Fitness Pal when you sign up for the app.
But how do I actually track my food?
To track food there are some great free online programs. If you don’t already use one, the one we suggest to use is myfitnesspal.com. However, we find the My Fitness Pal database to be extremely unreliable. For example, there can be multiple macro counts for the same item. Double check any of these on calorieking.com and, if necessary, create a custom food using the application.
If the food is generic enough, you can type into Google, “<your food> nutrition facts” and Google often comes back with reliable results. Dailyplate.com, Nutritiondata.com, and Calorieking.com are websites where you can find additional nutritional information on foods that don’t have labels.
It is not just about the food. It is about living a holistic life.
But I’m still having trouble counting and tracking!
If you’re still having trouble counting and tracking your macros, then please refer On the Regimen’s How to Count Your Macros (A Comprehensive Guide) and check out this video:


