Performance Nutrition Challenge Announcement


Now that we’re starting to get settled into the new gym, it’s time for an RVA tradition – the Performance Nutrition Challenge (or PNC for short). The PNC has a very long history in our gym, and has passed through many phases as both the needs of the gym and new nutrition trends and information have become available.

The basics of the PNC are very straightforward. The PNC is a scored “challenge”, with winners based on body composition improvement, performance improvement as dictated by score on a workout, and compliance. We complete testing before and after a set period of time in which everyone follows a similar dietary prescription.

The details on how of all of the above are carried out has changed from challenge to challenge, but we can thankfully say that whatever we have done has given many of our participants great results.

While “everyone just wants to look good naked”, we take pride having a holistic view of health, fitness, and performance. For that reason, we include and score both the performance test and the compliance measurement. The performance test can go a long way in showing how properly fueling your body will not just improve your body composition, but assist with recovery and performance in the gym. The compliance score will improve accountability, and hopefully take this short challenge and create long term lifestyle changes.

With a little background out of the way, here are the initial details for this Performance Nutrition Challenge:


Every participant will be provided macros to follow. Our own Kim Glass will be determining macros individually for every participant. You’ll be told how many grams of protein, carbs, and fat to have each day. Compliance scores will be based on staying within a certain number of grams for each of your macronutrients.
While there are not going to be specific food restrictions, we would like everyone participating to get in the vast majority (80%+) of their food from “whole food” sources. For the most part, this is foods that are perishable, don’t have nutrition labels, and found on the perimeter of the grocery store.


  • Initial Information Meeting: 5/31, 7:30pm
  • Bodyfat Tests: Week of 6/5
  • Test Workout: 6/6
  • 7 Weeks of Awesome Eating: 6/12 through 7/28
  • Bodyfat Retests: Week of 7/24
  • Retest Workout: 7/25


$50 per person


Teams will consist of 4-6 members. You’ll have the option to form your own teams, but you can also sign up individually and we’ll put you on teams.


All members of the first place team will get $100. More prizes may be announced in the future.


    Prior to the start of the challenge, we’ll be providing a more detailed shopping list, as well as some basics regarding how to weigh and measure food and track using My Fitness Pal.

    An initial information/Q&A meeting will be on 5/31 at 7:30pm
    We’ll have a “macro friendly” potluck approximately halfway through the Challenge.
    At the end of the Challenge, we’ll find a fun way to celebrate

    Kim Glass will be available throughout the Challenge to answer questions and adjust macros as needed to ensure everyone makes progress.

    There’s some great meal preparation services around. We’ll provide more information as we get closer to the PNC.

    More details will be announce soon, along with a sign-up form. If you plan on participating, start talking to your friends and forming a team. If you need additional spots filled on your team, we’ll fill in with those that signed up individually.