Guiding Principles
This 10‑week challenge is built on structure, accountability, and measurable progress—not crash dieting or chasing the scale. The focus is improving body composition while maintaining strength and lean mass, with scoring based solely on your personal starting point and progress.
All participants must be active GBSC members at the start of the challenge and maintain an active membership for the full 10 weeks.
Dates
Starts : September 15th
Ends : November 25th
Official Scoring Method
Your score is based entirely on your personal starting point and the percentage of improvement you make over the 10‑week challenge. This ensures a fair system where every participant competes against their own baseline.
Official Testing Protocol
To ensure consistency and fairness across all competitors, the following standards apply:
- Timing: Baseline test must be completed ASAP. Final test must be completed no later than November 25th 2026.
- Testing : All testing will be provided at GBSC by Canyon Twer.
- Time Window: Test should occur approximately the same time of day of your original baseline test.
- Training Restriction: No training for 24 hours prior to testing.
- Alcohol Restriction: No alcohol consumption for 48 hours prior.
- Fasting Requirement: Minimum 8-hour fast before testing (water is allowed).
- Manipulation Ban: No weight loss medications (label or off label), dehydration, sauna use, water loading, or other body composition manipulation.
- Single Reading Rule: Your first official result is final. No retests.
Nutrition & Lean Mass Standards
- Daily Protein Target: Aim for 0.7–1.0g per pound of bodyweight each day to support recovery and lean mass retention.
- Strength Training: Maintain a structured strength‑training routine throughout the challenge.
- Diet Approach: Avoid crash dieting or aggressive caloric restriction that risks strength or muscle loss.
- Hydration & Carbohydrates: Keep hydration and carbohydrate intake consistent to support accurate testing and performance.
- Sleep: Prioritize 7–9 hours of sleep per night to optimize recovery and body composition changes.