KGB-33 Challenge! The details...
This year, 2023, I wanted a fitness challenge that was more complete and would set anyone who completed it up for for a real wholesale life change. Each element of the challenge is intended to take the participants out of there comfort zone and force them into habits that will set them up to ascend to their best, final form. Strength, health, and longevity through a species appropriate diet and specific training regimens that focus on building muscle and improving health and conditioning. Here I will expand slightly on each aspect of the challenge. First, let me say I only expect a small percentage of those who choose to participate to finish. It's just the reality of of culture now. We want everything to be easy and pain free. Unfortunately it's through pain and discomfort that we emerge stronger and grow to our finest potential. This challenge is about strength. Period. Through strength of body and mind we can become limitless. Muscle is life. True strength is an invaluable commodity few possess. Complete this challenge exactly as prescribed! I look forward to hearing from the small minority of people who will complete it 100%. You will be reborn hard!
So I challenge you to a mere 33 Days of stress in order to emerge tempered in both body and mind. I will be posting here daily with my own progress in detail as well as weekly on my YouTube channel (Please do me the honor of subscribing https://www.youtube.com/@RobGoodwinFitness )
Here is an expansion of each piece of the challenge:
1. Follow a strict Carnivore Diet.
So this means foods that are animal based. Try it for 33 days. I promise the lack of vegetable matter will not harm you in any way. You may uncover certain foods that were causing you some form of stress. Gus stress, inflammatory stress, performance, or autoimmune. And I'm very confident if body fat reduction is a goal, you'll get that done. I have my Carnivore food list available for FREE download on the home page of this blog website. Use it as the official list for challenge. And yes, NO CHEATS for 33 days!
2. Strength Training at least 3 days a week, but no more than 4!
Muscle if life. Every good thing that you can do or perform is a direct result of having and maintaining lean muscle tissue. So get your ass in the gym and start! If you're already in the gym I challenge you to train harder than ever, and limit your session to 4 days a week. Dial up the intensity, and dial down the volume. Take time to focus on recovery. This is when muscle grows, not in the gym. Think "high intensity, short duration. I never train more than 40 minutes. So design a 3-4 day split. If you need coaching, I can provide a specific path for you.
3. 35 Minutes of Outdoor "Rucking" 4 days per week.
If you don't think cardiovascular conditioning is important, then you're wrong. Now, understand I'm not referring to chronic long bouts of running, cycling etc. Just walking is fine! For this challenge, I'm going to introduce you to my new cardio love; Rucking! Born out of the military, I love rucking because it gives your cardio a strength element and greatly adds to the intensity. You can start light and work your way up. I use a Ruck Pack (Rucksack) from the company GORUCK. Started by a former Green Beret, I can attest that the GORUCK gear is Absolutely the finest, most durable there is. If you do not want to make that investment, take any decent backpack you own and simply add weight. The minimum weight for the challenge is 25lbs for women, and 45lbs for men. Yes, you may go heavier if you like. I generally use between 50 and 70 pounds on every ruck. You must perform 4 rucks per week at 35 minutes minimum. If you decide to go longer I suggest no more than 1-hour. ALL RUCKS MUST BE OUTSIDE!! I don't care how cold (or hot) it is! Time to get tough!
There are some great benefits of rucking. Here are a few (I'll let the experts at GORUCK explain)
"Being outside is a basic need we all have as human beings. With more than 75% of Americans failing to meet the recommended physical activity guidelines, the message is clear - we need to spend more time outside moving around and less time inside on a phone or computer screen."
"Rucking builds muscle and strength while improving cardio and endurance. Bringing both types of exercises together provides a fuller range of benefits to improve your health. You can burn up to 3x more calories (effective energy output) than walking."
"The ruck pulls your shoulders back, which is how they should be with proper posture, even without a rucksack on. It’s uncomfortable to roll your shoulders forward while rucking, like we all do to hunch over a keyboard or when we look down — so you don’t do that."
"The best part about rucking is the people. Social fitness helps with accountability and support. Rucking allows you to grab some friends, get outdoors and move."
For anyone who wishes to invest in the best gear on earth... use this link! https://bit.ly/3PGpujN
4. No Alcohol or other recreational drugs for 33 days
I love a good glass of whisky. Some like to use other "recreational" drugs. Let me be honest and clear. There's no benefit from this especially on a daily basis. So let's agree to take a break from this for 33 days. This will be beneficial to everyone and some more than others! It may be the gateway you need to full cessation! For some, this may be the toughest part of the challenge. If this is the case for you... then you need it more than you know!
5. Take at least 1 Progress Pic each week
Accountability everything. I get it, no one likes progress pics. But you'll be glad you did it when it's over. Additionally, it's just another comfort barrier to overcome. Comfort Kills!
6. No screens of any kind 1 hour before bed
Blue light stimulation is a killer! It disrupts your circadian rhythm. Sleep is incredibly important... it's when all the magic happens. So eliminating screens as well as artificial light an hour or two before bed is a simple way to create huge impact! So, commit to NO screens at least 1-hour before bed for 33 days! This is when I read a book!
7. Read 1 non-fiction book (Not digital or audio)
Speaking of reading a book and screens... I challenge you to read 1 non-fiction book over the 33 days of challenge. This is a real paper book you hold in your hand. Not a phone, tablet, or audio book. Choose a book that educates, teaches, or motivates. Reading it fitness for the mind. I look forward to seeing what books you are reading! Post your book and hashtag #KGB33 on IG!
8. 1 Social Media Post each day regarding challenge using hashtag #KGB33
We live in a social media driven culture... might as well use it's powers for good and not evil. Inspire others and let others doing the challenge know you're out there by doing 1 post each day regarding some aspect of the challenge. Could simply be a sentence, a word of encouragement, or a pic. But post something daily and hashtag it #KGB33!!
So here's the details. Challenge begins on January 2nd and goes until February 3rd. There will be an official thread in the Ketogenic Bodybuilding Facebook group. And please comment here and check back as I will be posting regularly here during challenge!!
Good luck... time to go hard! -Rob
12/26/2022 07:47:54 am
I’m in! Let’s do this
12/26/2022 08:17:41 am
I’m in!! 💪🏻
12/26/2022 09:23:01 am
Looks like a good way to get back on track. I highly recommend Rob Goodwin's Tier1 program.
12/26/2022 01:49:19 pm
Oh yeah! This sounds great 💪🏼💪🏼
12/26/2022 03:18:26 pm
Great idea! I’m doing something similar but 3xHIT + 5xtreadmill run and sorry but will have a cocktail or two. Will tune in for your updates though!
12/27/2022 04:06:52 am
C'mon... you can do it for 33 days!!
12/26/2022 04:03:17 pm
Linda K. Moses
12/26/2022 05:22:57 pm
12/27/2022 04:36:09 am
I went on my first ruck ever this morning with a 12kg kettlebell in a rucksack …. I know, I know it needs to be heavier but hey, I’M IN TRAINING FOR THE 33 DAY EVENT 😀. I walked for 35 mins and felt great when I shed the weight afterwards. It was met and miserable here on the north coast of Ireland and the dog came too. 😀😀💪🏼💪🏼💚💚
12/29/2022 01:24:27 pm
dam im in Australia , its the middle of summer. I also do shift work, day/night 6x6 530am - 7pm doesn't leave me much time to be 100% compliant.
12/29/2022 04:45:15 pm
I’m in Rob!
Richard Vandervoort (moose)
12/29/2022 07:16:19 pm
Just got the buy in from the family. My wife Jesse, sons Brody(17j and Levi(12). Were all in!
12/30/2022 06:07:22 pm
12/31/2022 09:25:23 am
Alright Rob, I've prepped my Carni Menu, gone shopping and created meal plan, created my beginner "RuckPack" and ready to start Monday! Happy Healthy New Year to all! See you along the journey! Peace.
12/31/2022 04:27:40 pm
Im ready! Lets do this🥩🧈💪🏼
1/1/2023 03:51:02 pm
Jumping in... 😬
1/1/2023 11:15:52 pm
I'm in .. started already !
1/4/2023 07:55:14 am
I just found you, from the recent colab you did with Bart Kay. It's a couple of days late, but I'm doing this. I've been carnivore for 18 months now, and lost 100lbs, but skipped up a but during the holidays. Time to get on track to get to my goal of 12% body fat (from %50).
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My journey of carnivory, strength and longevity. These are my efforts