MEAL PLANS

Choose from the selection of Meal Plans below that you believe will assist you best in reaching your goals!

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Vegetarian Meal Plan

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Ketogenic Meal Plan

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Vegan Meal Plan

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Clean Eating Meal Plan

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Pescatarian Meal Plan

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

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.

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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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