What’s the best plan for me? 75 Hard Nutrition Guidelines

Mike Collette • July 3, 2022
A poster for the 2022 prototype community 75 day challenge

If you’re thinking about doing the Prototype 75 hard Challenge & are wondering what you could see yourself doing for your nutrition plan I put 5 examples of diet that might work well for you depending on what you enjoy eating. 

 

  1. Mediterranean diet
  2. Paleo Diet
  3. No processed food 
  4. No added sugar
  5. Flexible dieting (track your macros)

 

All of these diets are aimed to help you eat MORE quality food and can help you control your intake. The Mediterranean diet & Paleo diet are similar but differ in a few ways. Both diets are about eating real food. The paleo diet is based on eating the way our ancient ancestors ate & is sometimes referred to as the caveman diet. The Mediterranean diet allows certain foods the paleo diet doesn’t allow which more recent research has shown to be beneficial for our health which allows legumes, whole grains, and some wine. Paleo is a lower carb diet naturally because cavemen didn’t have as much access to so choose whichever approach you feel is easier for you to follow. 

 

Mediterranean diet food list

  • Fruits
  • Vegetables
  • Potatoes
  • Whole-grains
  • Beans
  • Nuts & seeds
  • extra virgin olive oil
  • The diet also includes moderate amounts of lean poultry, fish, seafood, dairy and eggs.
A mediterranean diet food list is shown on a blue and white background.

Paleo Diet food list

  • Lean meats
  • Fish
  • Fruits
  • Vegetables
  • Nuts and seeds
A poster showing the paleo diet and not in the paleo diet

Now comparing No processed foods & No added sugar these are both similar but also differ a bit. Technically, you could have certain processed food that don’t contain sugar so it’s a little looser. No processed foods is also subjective meaning that might include corn it might not? A good rule of thumb is if it has a list of ingredients it is processed in some way. The main takeaway from these diets is to challenge yourself to eat more food that will fill you up and provide you with good nutrition. 

 

No Added sugar 

  • Just look at any label and see if there is any added sugar
A nutrition facts label with a red circle around the number 230

 

Flexible Dieting (track your macros)

Flexible dieting is tracking your food. This approach allows all foods to fit in the diet and is supposed to be a way to help you know exactly how much you’re consuming to control your calories for weight loss, weight maintenance or even weight gain. This approach would work for someone who has the discipline to weigh out their food to know the exact portion they are having & might be a way to learn how to balance having good quality food as well as having treats in moderation.

  • Use myfitnesspal
  • Track your nutrition (all foods allowed)
  • Stick to your plan

*If you need help with this reach out to Jon

 

Summary:

For some it might be easier to have rules of foods that are allowed on the plan and that are not while for others it would be tracking all their food which can allow for some flexibility when being social. All diets are aimed to help you eat better. Since this is a challenge, you’re trying to minimize going off plan but at the end of the challenge the hope is you have developed some routines and habits that help you going forward.

Previous Blogs

Recovery & Performance at Prototype Training Systems | Westborough, MA

By Mike Collette • February 7, 2025
At Prototype Training Systems, we believe performance isn’t just about how hard you train—it’s about how well you recover. That’s why we created our state-of-the-art Recovery & Performance Center, a space designed to help you rebuild, restore, and perform at your best—physically and mentally. Real Results, Real Transformation 🔥 Sauna Therapy → Reduce pain, improve circulation, and enhance relaxation ❄️ Cold Plunge → Accelerate recovery, boost resilience, and sharpen mental focus "I had my first pain-free day in 10 years after consistently using the sauna and cold plunge!" 🏋️‍♂️ Train for Life, Not Just for Today For us, fitness isn’t just about lifting weights—it’s about building a stronger, more resilient body for the rest of your life. Whether it’s bouncing back from injuries, increasing longevity, or simply feeling better every day, our recovery center empowers you to push harder while staying pain-free. 🧠 Mental & Physical Recovery Go Hand in Hand Training isn’t just about your body—it’s about your mind. A single session in our Recovery Center leaves you feeling refreshed, sleeping better, and performing at a higher level. Why Recovery is the Missing Piece of Your Fitness Journey ✅ Faster recovery & reduced pain ✅ Stronger workouts with less risk of injury ✅ Improved sleep quality and stress reduction ✅ A bulletproof mindset for lifelong fitness “I used to avoid recovery, now I look forward to it. I’ve never slept better, I feel incredible, and I perform at my highest level every day.” Ready to Take Your Performance to the Next Level? 📍 Visit us at Prototype Training Systems, Westborough, MA 📲 Follow us on social media for more fitness & recovery tips! 🌐 Learn more: Click the link below to see membership optoins 💥 Recovery isn’t a luxury—it’s a necessity. Experience it today! 💥

February Prototype of the Month

By Mike Collette • February 3, 2025
Congratulations to Natalie for being February's Prototype of the Month! Below, she shares his experience with Prototype, what drives her, and the goals that keep her motivated. 1.) Share your experience at Prototype. I have been at Prototype for a little over a year but started doing drop-in classes prior to that. Every time I dropped into class, I was welcomed and felt really at home, which prompted me to join after a 4 year Crossfit hiatus. 2.) What is your favorite part about being at Prototype? I really love the camaraderie and the way everyone supports and encourages each other. The energy and joking of the 5am class is what motivates me to get up at the crack of dawn to workout each week. 3.) What are your hobbies and activities? I am obsessed with traveling and travel planning! I really enjoy running and hiking, especially with friends. I also really love my job and furthering my education and career. 4.) How has Prototype helped you or solved a problem for you? Prototype has helped me to love Crossfit and working out in a group again. After a 4 year hiatus and working out by myself, I am really enjoying the way that the classes and people motivate me to work on my weaknesses and to push myself further than I would alone. 5.) What are you continuing fitness goals to this point? I want to get back to doing pull-ups and toes to bar again without struggling and despising them so much. 6.) Favorite Quote Don’t just aspire to make a living, aspire to make a difference. -Denzel Washington

January Prototype of the Month

By Mike Collette • February 3, 2025
Congratulations to Tyler for being November’s Prototype of the Month! Tyler’s dedication and positive energy make him a standout member of our community, and we’re so proud to celebrate him and his journey. Below, he shares his experience with Prototype, what drives him, and the goals that keep him motivated. 1.) Share your experience at Prototype My experience at prototype has been nothing but positive. The coaches and members are awesome and genuine. Walking through that door was no easy task but the reward that it gave me has truly been life changing and I look forward to a glorious future at prototype. 2.) What is your favorite part about being at Prototype? 1. Squat day 2. Being able to go to a class and accomplish something whether its big or small is definitely one of my favorite feelings 3.) What are your hobbies and activities? I enjoy lots of movies and lots of music. I love playing guitar or one of the five other instruments I play. I also enjoy cooking and if its a nice day i want to be outside exploring. 4.) How has Prototype helped you or solved a problem for you? Prototype has helped me realize that hard things can be conquered if you put your mind and body to it. 5.) What fitness goals are you working towards now? Since joining i have lost 30 pounds and hope to loose 30 more. Seeing a physical difference is definitely a drug of its own and I hope to ride that high for a long time to come. 6.) Favorite Quote “I'm gonna make him an offer he cant refuse”- Don Corleone
More Posts

Climb to New Heights

Prototype Training Systems is more than a gym - it is a lifestyle. Join us today!

Book Free No-Sweat Intro
Share by:
Wodify Iframe