Fit Fuel Fat Loss Plan

Fit Fuel Fat Loss Plan

Follow these basic guidelines and you will succeed with your fat loss goal. 1. Eat breakfast within 45 minutes of waking (this will raise your resting metabolism). 2. Eat protein (eggs, lean red meat, fish, fowl) at every meal (this will raise your metabolism) 4oz for women and 6-8oz for men - general guideline for meals. 3. Eat vegetables (unlimited) and fruit (limit to 2 servings per day) at every meal. 4. Eat foods such as starch, grains, fruits, and dairy with your post workout meal. 5. Eat essential fats at every meal (the fat sources from nuts, fish, and vegetable oil (choose from extra virgin olive oil, avocado, nuts, nut butters like almond butter or organic peanut butter). 6. Water is your primary liquid. You’re 2/3 water so drink up! 7. Eat no sugar or processed food. 8. 2 cheat meals per week (this will raise your leptin levels encouraging fat used by your metabolism, but only when you go back to eating healthy). 9. Alcohol will always prevent optimal results. And if you consume it, it counts as a cheat meal. 10. Cheat meals should be eaten out of the house so that you don’t bring that food home. 11. Eat frequently (every 3 hours) even if it is just 10 almonds! 12. Other liquids not considered a cheat are coffee, tea, protein and meal replacement shakes. Do not add sugar to your coffee or tea!

Simply put, the more muscle you have, the leaner you can get your body. The problem most individuals have is they do not eat enough protein to rebuild their muscles. Working out hard breaks down muscle, and that muscle needs to be rebuilt with protein. Muscle is vital to attaining that lean healthy physique. Your number 1 goal at bootcamp is to gain as much muscle as possible. I promise you, if you adopt this mindset, it will put you on the path to your health and fitness goal.

Dieting is temporary. I want you to stop thinking short term and eat like this for the rest of your life. You have no excuses, it’s easy once you get into it, the food tastes great, and you will look and feel fantastic.

If you are hungry from not eating a lot of breads or processed carbs, you need to eat more protein and vegetables. This hunger subsides after 3 days of this type of eating. Call it a little mind over matter. You made a decision to be here, and you have all the resources you need at your disposal. Now show me, no, show yourself…

How bad do you want it? Breakfast options

1) At least 2 eggs any style with unlimited vegetables

I suggest... 2 eggs scrambled with garlic, onions, peppers, mushrooms, spinach (optional: turkey bacon)

If you really need it: Add 1-2 piece of whole grain toast. The first ingredient in the bread should say 100% whole grain or whole wheat. If it does not, do not buy it. Do not buy bread that says enriched wheat flour in the ingredients. Remember, for fat loss, the less starch the better! 2) A protein meal replacement shake. I suggest …1 scoop of meal replacement shake with almond or skim milk, 1 banana, 1 scoop organic peanut butter, and 5 ice cubes.

3) Oatmeal I suggest… ½ cup cooked steel cut oats with cinnamon or frozen strawberries. 4) 1-2 pieces of 100% whole grain bread with 1 level tbsp of almond or organic peanut butter 5) 1/2 cup of plain greek yogurt with granola or frozen fruit I suggest... Oikos Plain Greek Yogurt by Danone with 1-2 tbsp of Good Life gluten free Granola, melon, and frozen strawberries 6) Protein pancakes Take 6 egg whites, ½ cup of uncooked oats, 2 tsbp of greek yogurt or 1 scoop of protein and blend together Preheat pan to medium heat with olive oil. Cook both sides. Serves 3 pancakes good for 1 person. Add fresh fruit such as raspberries, strawberries, or banana. Add cinnamon for extra flavor. If you can’t eat 3 pancakes, eat the rest as a snack later in the day.

Snacks options

1) 10 almonds and 1 whole piece of water dense fruit (apples, pears, bananas)

I suggest… an organic apple, as regular apples are coated with pesticides. (Almonds contain protein so they are an excellent choice, but calories can mount up if you eat a lot).

2) ½ cup of low fat cottage cheese with 5 carrot, celery, pepper, or zucchini sticks

3) ½ cup of plain greek yogurt

Since yogurt has both carbs and protein, it is considered a complete meal and does not need anything added to it for a snack (add fruit if you are hungry).

4) A protein meal replacement shake with water.

I suggest… 1 scoop of a meal replacement shake with water. This is a great choice for evening snacks. You don't need extra carbs at night. Feed the muscle, starve the fat!

5) Baked kale chips

Directions: Preheat an oven to 350 degrees F (175 degrees C). Line a non-insulated cookie sheet with parchment paper. With a knife or kitchen shears carefully remove the leaves from the thick stems and tear into bite size pieces. Wash and thoroughly dry kale with a salad spinner. Drizzle kale with 2 tbsp of olive oil and sprinkle with seasoning salt. Bake until the edges brown but are not burnt, 6 minutes or until crispy.

6) 1 can of low sodium tuna in water (flaked or chunk)

I suggest…adding olive oil, pepper

7) Low fat mozzarella string cheese with baby carrots, and 10 almonds

8) Vegetables

If you are hungry add vegetables to any of these snacks! I’m talking red peppers, zucchini, broccoli, cauliflower, carrots, and many more. Get creative and try new ones!

Lunch options

1) Spinach chicken salad

I suggest…adding walnuts or pecans, avocado, cucumber, and cherry tomatoes. Drizzle tbsp olive oil and balsamic vinegar. (Buy bulk crushed walnuts or pecans).

2) Asian Lettuce Wrap with ground turkey

Directions: Brown turkey Chop carrots, celery, zucchini, onion, red peppers into small cubes, Dice garlic and ginger. Satey all veg with tbsp of olive oil until just cooked but not mushy. Add in cooked ground turkey and simmer for 5 mins. Use regular head of iceberg lettuce, cut out core, immerse in cold water to loosen layers, carefully peal off each layer to keep each leaf intact. Fill lettuce leaf with mixture, drizzle with hoisin sauce (very small drizzle) wrap and enjoy.

3) Tuna Salsa Salad with romaine lettuce I suggest…add 1tbsp of olive oil, lemon, diced vegetables, romaine lettuce with 1 spoon of salsa

4) Opa Low carb plate with Greek salad (Eating Out Option) 5) Pita Pit Chicken Breast Pita (Eating Out Option) I suggest… Pita Pit whole grain pita with chicken, lettuce, cucumbers, peppers, onions, and tzatziki. 6) A protein meal replacement shake. I suggest… 1 scoop of a meal replacement shake with almond milk, half cup frozen blueberries, half cup of frozen strawberries and 5 ice cubes. 7) Last night's leftovers (what a concept!) Note: If using oil, cook with olive, coconut, or macadamia

Dinner options

1) Stir Fry Choose chicken or prawn 1/2 cup cooked brown rice unlimited veggies

2) Steak and veggies I suggest...Organic grass fed steak bbq to your preference served with grilled mushrooms, zucchini, and asparagus

3) Tilapia or Cod

Sauce with 2 tsp of olive oil, and freshly squeezed lemon Baked in foil package serve with schezuan spicy beans and zucchini Schezuan Spicy Beans: dice 1 inch pealed ginger, satey with tbsp. olive oil, tbps. Soya sauce, large pinch to taste of chili flakes, 2-3cups green beans. Til just cooked. 4) Pork loin

Remove silver skin and any access fat, and cut into 1" thick medallions Marinate in juice of one lime, ¼ cup honey, 2 tbsp olive oil, tbsp cumin, tsp cinnamon, ¼ cup chopped cilantro, 2 cloves diced garlic Leave 1/2 marinade out from pork for drizzling sauce BBQ 4 mins each side. (no longer as honey has a low burning temperature) Serve with 1/2 cup cooked brown rice, steamed broccoli

5) Chicken Marinara In large corningware or pyrex add 2 cups of rice, 2 cups water, 3 cups low or no sodium chicken broth, place 4-5 chicken breasts on rice, cover chicken and rice with full large jar of marinara sauce (not a tin can) cover with tin foil and bake 45 mins (check rice for doneness) Remove foil, place unwrapped mozzarella (thinly sliced) over chicken, and broil til cheese is melted and bubbling. Serve with spinach salad and other green vegetables. No dressing.

6) Homemade Chinese Honey Garlic chicken: cube fresh chicken breast satey with tbsp olive oil add 2-3 cloves of chopped garlic last 5 mins add 2 tbsp honey Vegetables: chop red peppers, zucchini, onion, garlic ginger, carrot, bok choy, and mushrooms (and any other veg you like) satey with tbsp olive oil Boil rice noodle (find in Asian section) till soft. Drain and satey with tbsp of gluten free soya sauce When plating add 1/2 cup of noodle, unlimited veg, and 4-6 oz chicken

7) Roast and Mash One roast Use 1 russet potato and 1 head cauliflower, boil, drain and mash with rosemary, olive oil, sea salt to make cauliflower mashed potatoes serve with vegetables of choice

8) Greek

Skewer chicken, steak, or prawns on the bbq ½ cup cooked Brown rice Greek salad consisting of romaine, peppers, onions, cucumber, tomatoes, kalamata olives, olive oil, oregano, and fresh squeezed lemon Try with homemade tzatziki

9) Almond Crusted Fish

Any 4 oz white fish dipped in crushed almonds. Bake at 350 degrees then pan fry in oil 2mins/side. Serve on a bed of 3/4 cup cooked brown rice. Sautéed spinach and tomatoes. Add fresh squeezed lemon and pepper.

Resources

Cheat meals Stick to 2 cheat meals for the week. This should equate to lunch and dinner on one day (usually a Saturday or Sunday). Breakfast cannot be a cheat. Don't get out of control with your cheating.

Omega 3 I suggest… Prograde Krill Oil: http://bootcampeffect.getprograde.com/essential-fatty-acid.html

Multivitamins I don’t take multivitamins. If you eat enough quality food, you get enough vitamins in your diet (unless our food is being stripped of all nutritional value). Speak with your physician if you are concerned with your vitamin intake. A meal replacement will provide you with a source of vitamins too.

Meal Replacements I suggest…Prograde chocolate meal replacement (use 1 scoop instead of 2) and mix with almond milk and fruit of choice: http://bootcampeffect.getprograde.com/meal-replacement.html

I also suggest Visalus meal replacement (one of the tastiest shakes on the market): https://bootcampeffect.myvi.net/join/body.html?Market=CAN (Select the balance kit from the drop down menu for the 1 shake per day option or the shape kit for the 2 shakes per day option).

Protein Shakes If you are not eating a meal after a workout, protein shakes are great to have within 1 hour. The sooner the better! I suggest the Prograde protein shake with almond milk, skim milk or water, 5 ice cubes and some fruit as this will aid in the absorption of the shake. http://bootcampeffect.getprograde.com/protein-powder.html

The difference between meal replacements and protein shakes is that meal replacements are higher in calories, high in fiber and are a source of vitamins. The fiber content in meal replacements will keep you full. I would get a meal replacement if you have trouble eating breakfast in the morning or are tight for time during lunch and tend to eat out with less healthy foods. If you are not finding these meals to be a problem then a protein shake is the most important supplement in your kitchen and is best utilized after a workout.

My Perfect Fat Loss Day:

Breakfast 8:45am– oatmeal with cinnamon, 1 omega 3 and orange pekoe tea Snack 11am – 4 eggs with sautéed mushrooms, spinach, onions, garlic, peppers, and 2 pieces of 100% whole grain toast, water Lunch 2pm – large spinach salad with strawberries, walnuts, feta cheese, cucumber, and chicken. 2 heaping tbsp of olive oil for dressing, and squeezed lemon, water Snack 5pm – greek yogurt with banana, blueberries ,and almonds, green tea Post workout 7:30pm – protein shake mixed with water at the gym Dinner 8:30pm – Steak with yams, asparagus, broccoli, and cauliflower. Steak cooked in olive oil and flavored with spices. Bed – 12am – 1 omega 3 with water

Nothing in the world tastes as good as looking good feels, Josh Saunders, BSc, CSCS The Bootcamp Effect