8 Weeks done, what's next?

We have finished the 8 week deadline of our challenge. Some of you have done great and hit your targets or are very close and some of you still are working towards their targets.

So what's next?

You all informed me in the beginning of the challenge of your goals for this challenge but I have never informed you all of the goals I wanted you to achieve... So here it is;

The idea behind the ChalkBox Challenge was for you all to learn to know your bodies. How does your body react towards certain foods, how many calories should you eat and how should you eat. How often should you train and do you push yourself hard enough during trainings..

To give you an example, this is what the challenge thought me: I have always eaten too much Fat. This luckily didn't result in making me big but it's the reason why I often feel tiered and lack energy. By eating less fat I speed up my metabolism and therefor recover better after my workouts. I also have been under eating for a long time which again gave me lack of energy and stopped me from progressing in the gym. If I eat dairy I get very spotty and if I don't eat dairy for a week this all seems to disappear, so I seem to be best off without. In the gym I need to push myself more, I too often stay in my 'comfortable zone' which means I hit a plateau in my progression. By pushing myself out of my comfort zone I become stronger and therefor leaner. Also I need to drink water all the time, my body seems to have adapt a bit as I need the toilet less compared to when I started the challenge.

Hopefully you all have been able to make a picture now of how your body reacts when we made little changes. If not, stay on track with the diet and keep discovering what works best for you. If the calories work for you, stay on them. I will give you all a formula at the end of this post how you can calculate this. If the calories are hard, then get of them, you should know by now roughly how much you can eat at each meal.

If you feel that you are on the correct calories but like to get leaner, start working on your fats. Slowly cut down your fat, week by week till you find a level where your body reacts. Keep in mind you can't loose weight every week, there are moments where you will be stable for a while, but your energy levels are the indicator of how well you are doing.

If you break a new level in your weight, try to stick as close to your diet as possible for at least 2 weeks non-stop to make this new lower weight stable. After 2 weeks on the lower weight you can cheat a bit again without being punished for it straight away. For example I have not been below 61 kilo for 5 years, when I broke it I had to stay very strict to make this my new weight. After 2 weeks being very strict I was very consistent with my weight below 61 kilo and when I eat some sugar I still managed to stay below 61 kilo.

In the next 4 weeks you can all play around with how you like to continue with your diet. Whether you stick to calories, or make some small changes is up to you. Keep in mind though that we all like some sort of routine and the better your routine in your nutrition the better the chance of succeeding. In the coming 4 weeks I will try to help you out in finding the best way forward to you. Keep working on learning to know your body, as that's the best way to get success.


For males:

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE

For females:

10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) – 161 = REE

Since most people don’t lie in bed all day doing absolutely nothing, we next have to figure out movement expenditure or TDEE

Just normal everyday activity like a little walking, a couple flights of stairs, eating, talking etc. (REE X 1.2)
Light activity
Any activity that burns an additional 200-400 calories for females or 250-500 calories for males more than your sedentary amount. (REE x 1.375)
Moderate activity
Any activity that burns an additional 400-650 calories for females or 500-800 calories for males more than your sedentary amount. (REE x 1.55)
Very Active
Any activity that burns more than about 650 calories for females or more than 800 calories for males in addition to your sedentary amount. (REE x 1.725)

A typical TDEE equation could look like this:

Let’s say you’re a 29-year-old, 183 cm, 88 kg, very active male.

Here’s your equation with results rounded to nearest whole number:

(10 x weight (kg) + 6.25 x height (cm) – 5 x age (y) + 5 = REE) x 1.725 = TDEE

10 x 88 + 6.25 x 183 – 5 x 29 + 5 = REE

880 + 1144 – 145 + 5 = 1884 (REE)

1884 x 1.725 = 3250 (Very Active TDEE)

Your TDEE would be around 3,250 Calories.

Eat more than this = weight gain.
Eat less than this = weight loss.
Eat this amount = weight maintenance.

If you want to lose weight I recommend dropping your overall calories by no more than 20% to start with – So in the example, this would take the guys calories from 3,250 to 2,600 for weight loss.

3,250 – (3250 x .20) = Weight Loss TDEE

If you’re looking to gain weight then add 20% calories to your overall intake. So in the example, this would take the guys calories from 3,250 to 3,900 for weight gain.

3,250 + (3250 x .20) = Weight Gain TDEE


1g Protein = 4 Calories

1g Carbohydrate = 4 Calories

1g Fat = 9 Calories

In general; Protein: 0.825 per pound in body weight, Fat is 25% of calories and carbs is what is left.