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.
