NUTRITION

For the best results only eat from the highlighted foods. Other foods in the list should be used after reaching your goal.

Protein (4-6oz. open hand)

Chicken Breast

Turkey Breast

White Fish

Egg Whites or Substitute

Tuna

99% Lean Ground Turkey

After Reaching Your Goal You Can Have

Halibut

Orange Roughy

Bison

Top Round Steak

Swordfish

Salmon

Low-Fat Cottage Cheese

Non-Fat Greek Yogurt

Crab

Lobster

Shrimp

Top Sirloin Steak

93% Lean Ground Beef

Carbohydrate (2-3 oz. closed Fist)

Quinoa

Brown Rice

Oatmeal (old fashioned/steel cut)

Yam

Sweet Potato

After Reaching Your Goal You Can Have

Baked Potato

Ezekiel Bread

Blackberries

Raspberries

Blueberries

Strawberries

Vegetables (unlimited)

Broccoli

Asparagus

Spinach

Kale

Brussels Sprouts

Celery

After Reaching Your Goal You Can Have

Cucumber

Green Beans

Cauliflower

Cabbage

Peppers

Mushrooms

Lettuce

Tomato

Artichoke

Zucchini

Onions

RECOMMENDED SUPPLEMENTS

RECOMMENDED PROTEIN POWDER

Hydrolyzed Whey Isolate Protein - Women take 1 scoop, while men take 2 scoops with water between meals. Protein helps with muscle repair, recovery and with building lean muscle tissue as you lose body fat.

There are three options which are highly recommended for this challenge:

  • Dymatize – ISO 100

  • VegaOne Protein (Plant Based Option)

  • Denise Bryers Hydrolyzed Whey Protein (Coming Soon)

Bootcamp Cincinnati recommends using a whey (or plant based) protein with 5 grams of carbs or less.

 

OTHER RECOMMENDED SUPPLEMENTS

Daily Multi-Vitamin - Each tablet supplies vitamins and minerals in biologically active forms and in proper proportions to act synergistically with your menu plan.

BCAA Recovery Drink – Drink during and post workout. Helps with muscle recovery and aids in reducing soreness.

Lipotropic Plus - Lipotropic Plus assists in the breakdown, distribution and burning (oxidation) of fatty acids. The active ingredients actually accelerate the fat-burning process by breaking down fat cells into smaller particles (emulsification) to be used for fuel during exercise.  Lipotropic Plus increases levels of energy and stamina during exercise while providing resistance to fatigue.

Super L-Carnitine - Carnitine is the shuttle that carries fat into your body’s furnaces (muscles) to be burned for energy. Super L-Carnitine increases the rate of fat utilization for fuel. L-Carnitine is a vitamin-like nutrient related to the vitamin-B family. It is a physiological substance essential for energy production. This process takes place in the mitochondria inside the cell. 

RECOVERY

For general muscle soreness, all trainers recommend ice, BCAAs and stretching.  If you are experiencing pain in specific areas, like the knees, shoulders or ankles, the best proactive action is to talk with your trainer about modifying your workout.  Also, to ask if you are doing the workout correctly. We can identify deficiencies, dysfunctions or asymmetries that may be causing problems. They can red light any movements if necessary and give you some exercises to correct any issues. 

Remember to always let your trainer know of any limitations in order to get proper exercise modifications and stay safe.

FOOD PLAN

GENERAL INFORMATION

THIS IS NOT A DIET! Our goal is to get you into a healthy lifestyle and transform your mind as well as your body.  Give it you all and remember the big picture, the main goal for why you started so you won’t stop!

The following section provides the blueprint and guidelines for a simple straight forward meal plan. It is important that you follow the prescribed meal plan to ensure yours and our success.

60 DAY MEAL PLAN (Female Sweatcamp Morning Workouts)

PRE WORKOUT: 

SUPPLEMENTS: L CARNITINE AND LIPOTROPIC PLUS

POST WORKOUT:

SUPPLEMENTS: L CARNITINE AND LIPOTROPIC PLUS

MEAL #1 (30 MINUTES POST WORKOUT)

½ SCOOP OF WHEY PROTEIN (MIX IN WATER)

SUPPLEMENTS: L CARNITINE AND LIPOTROPIC PLUS

 

MEAL #2 (30 MINUTES POST WORKOUT)

4 EGG WHITES

½ CUP OF OATMEAL

SUPPLEMENTS: MULTI VITAMINS

 

MEAL #3 (2.5-3 HRS LATER)

4 OUNCES OF LEAN PROTEIN

1-2 CUP OF BROCCOLI, BRUSSELS SPROUTS OR SPINACH

 

MEAL #4 (3 HOURS LATER)

1 SCOOP OF WHEY PROTEIN IN WATER

SUPPLEMENTS: MULTI VITAMINS

 

MEAL #5 (DINNER TIME)

4 OUNCES WHITE FISH OR CHICKEN

2-3 OZ. BROWN RICE OR SWEET POTATO

1-2 CUPS OF BROCCOLI, BRUSSELS SPROUTS OR SPINACH

MEAL #6 (IF HUNGRY)

1 SCOOP OF WHEY PROTEIN IN WATER

SUPPLEMENTS: BCAA CAPSULES

60 DAY MEAL PLAN  PHASE ONE (Female Bootcamp Evening Workouts)

MEAL #1 (30 MINUTES UPON WAKING)

4 EGG WHITES

½ CUP OF OATMEAL

SUPPLEMENTS: MULTI VITAMINS

 

MEAL #2 (2.5-3 HRS LATER)

1 SCOOP OF WHEY PROTEIN IN WATER

 

MEAL #3 (3 HOURS LATER)

4 OUNCES OF LEAN PROTEIN

1-2 CUPS OF BROCCOLI, BRUSSELS SPROUTS OR SPINACH

 

MEAL #4 (3 HOURS LATER)

1 SCOOP OF WHEY PROTEIN IN WATER

SUPPLEMENTS: MULTI VITAMINS

PRE WORKOUT: 

SUPPLEMENTS: L CARNITINE AND LIPOTROPIC PLUS

POST WORKOUT:

SUPPLEMENTS: L CARNITINE AND LIPOTROPIC PLUS

MEAL #5 (DINNER)

4 OUNCES WHITE FISH OR CHICKEN

2-3 OZ. BROWN RICE OR SWEET POTATO

1-2 CUPS OF BROCCOLI, BRUSSELS SPROUTS OR SPINACH

 

MEAL #6 (IF HUNGRY)

1 SCOOP OF WHEY PROTEIN IN WATER

SUPPLEMENTS: BCAA CAPSULES

 

NOTE:

A portion of protein is approximately the size of your open hand (6oz. men or 4oz. women). Chicken/Turkey Breast must be boneless/skinless. 

A portion of carbohydrates is the size of your closed fist (3oz. men or 2oz. women)

Unlimited quantities of green vegetables (no butter or ranch)

CONDIMENTS, SWEETENERS, AND DRINKS

CONDIMENTS

Lime and Lime Juice

Lemon and Lemon Juice

Onions

Salsa

Mustard (Yellow)

Salt and Pepper

Vinegar (Balsamic or Red Wine)

Garlic

Calorie free herbs and spices

ANYTHING THAT HAS ZERO CALORIES

SWEETNERS

Splenda (Artificial)

Equal (Artificial)

Diet Drinks (Artificial)

100 Pure Stevia (Natural)

Sweet & Low (Artificial)

ANYTHING THAT HAS ZERO CALORIES

DRINKS

Coffee & Tea

If you drink caffeinated drinks daily, consider weaning yourself off on occasion but be ready to experience some withdrawal effects (headaches & irritability). If you would like to enjoy a cup of coffee or tea on occasion, do not add sugar or creamers (adds calories).  Instead consider using 100% Pure Stevia or Vanilla protein powder.  Mix a small amount of protein into water and mix before you add it to your coffee.  You can also add Vanilla protein with Coffee and ice for a cool treat!

Alcohol (NO!)

Alcohol is a toxin to the body and once it enters your blood stream it starts a chain reaction which will inhibit your metabolism.  Many metabolic functions will come to a halt when alcohol is present in your body.  Alcohol will also severely dehydrate your body which can be very harmful to your health and fat loss results.  NO ALCOHOL is allowed in the 60 Day Transformation Challenge.

Water

Drink a gallon of water a day.  Your body needs water for every physiological function.  Fat loss is no different.  Trying to cut water throughout the challenge can hinder your results and lead to bodily harm of even death. If you wear sauna suits or neoprene full body garments, make sure you stay hydrated.  We care about your well being and don’t want to see you put your health at risk.

DISCLAIMER:

While artificial sweeteners and other artificial zero calorie foods don’t contain calories and don’t hinder your fat loss results, we don’t recommend them.  Abusing these items fan be detrimental to your health.

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IF IT DOESN'T CHALLENGE YOU, IT DOESN'T CHANGE YOU!

Bootcamp Cincinnati Personal Training and Fitness

1579 Goodman Avenue, Cincinnati, Ohio 45224

513.400.6330

bootcampcincinnati@gmail.com

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