BIKINI TRAINING CAMP Advanced Body Sculpting Program

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© 2014 BCx Boot Camp at www.MaxFitnessClub.com • 970 14th Lane Vero Beach, Florida (772) 778-7867

WELCOME TO BIKINI BOOT CAMP!!

Whether you are competing or just want to follow the bikini competition training and diet plan to get similar results, we

need you to give us your 100% so we can help you reach your goals. Please read the following material carefully before your first class. Print this out and put it in a binder. You will also put your weekly weigh-in reports, BCx workbook and

any other handouts in this binder as well.

What is Expected of You?

1. Attendance - Attend all the boot camp classes (3 times a week). Remember, the trainers PLAN on a specific number of people being there, and often assign partners – so if you do not show, you may be letting someone down.

2. Communication – If you have to miss a class, please post it in the facebook group and ask one of your fellow boot

campers for the workout. Classmates can take snap shots of the workouts to share with you so you can make it up. Accountability is key to success, and this not only helps with accountability, but it helps everyone plan and make sure

we are all working together.

3. Cardio – Do at least 9 miles a week (like three 3-mile cardios) of power walking, jogging or taking a high-intensity cardio class like kickboxing or step aerobics. In this packet are also samples of HIIT cardio workouts, designed for

higher fat burn.

4. Weekly InBodies – Each week you will weigh in, preferably over the weekend or by Monday morning since Sundays are rest days. When you weigh-in after a hard workout or long cardio, the reading can be thrown off due to muscles

being depleted of glycogen and/or water.

5. Track Your Progress – There will be a tracking poster to track your fat loss and muscle gain each week.

6. Track Your Calories, Carbs, Proteins and Fats – EVERYONE must log their food in the LoseIt app (unless you use a similar app). If you have any weight loss plateaus or issues, the first thing we will want to refer to is your diet log so it MUST be accurate and completed DAILY – 7 days a week. Goal: 40% protein 35% fat and 25% carbs. Download the app at www.LoseIt.com (it will track percentages for you). WATCH THE DIET ORIENTATION VIDEO: http://youtu.be/0rniSJZMJvg

Your To-Do List:

#1 First Weight-In Before your first class: Come in for your InBody Body composition analysis. This needs to be done on an empty stomach and NOT after a workout. You cannot get this done if you have an electronic device in your body (like a

pacemaker). Learn more about the InBody in this packet.

#2 Before Photos Send your before photos to info@maxfitnessclub.com (Don’t worry! They go straight to Bonnie!)

3 photos should be taken. The first photo should be taken straight from the front with hands down by the side, against a plain light colored wall (and NOT in front of a window or light). The second photo should be taken from the side (you will not face the camera), with arms to side. The third photo is facing your back to the camera, hands to the side. These are

due by Wednesday the first week of class.

#3 Download Your Workbook In addition to these worksheets, there is a workbook. This is the foundation to all our boot camps. Although this is an accelerated program for bikini competitors and boot campers (those who want to follow our competitors program), the

workbook is used in all our boot camps and is essential to understanding how to sculpt the body, lose body fat and make fitness a lifestyle. (GET BINDER to put materials in)

4. Shop

You can’t eat right if you don’t shop right. In this packet is a grocery list to help you with your shopping. Follow Bonnie’s blog at www.PFITblog.com for recipes, brands and cooking ideas.

NOTE: If you ask the trainers questions, the first thing they will ask is if you have read your materials, because in these materials is everything you need to

know to succeed. Once you have read the materials, then you can ask as many questions as you need to better understand the information. J

Accountability Partners & Teammates Get at LEAST 5 people’s names & contact info in your class.

Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________ Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________ Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________ Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________ Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________ Accountability Partner: _______________________________________________________________ Phone Number: ____________________________________________________________________ Email: ____________________________________________________________________________

 

The Bikini Camp Shopping Guide  

ENJOY PLENTY Lower in calories, so you can eat more of these items

ENJOY LIMITED AMOUNT Higher in calories, so watch portions and frequency

USE SPARINGLY High in calories, but used sparingly is OK. Good for toppings & healthy extras Olive Oil ★Good Pick!★ Almonds ★Good Pick!★ Avocado ★Good Pick!★ Raisins Low Sugar Craisins Almond Accents (for salads) Canned Fruit (no sugar added) Granola (Special K, low-cal) Cheese (low-fat) Egg Yolks Beans Corn Whole Wheat Bagel Thin (100 cal) Flat Out Wraps or Flatbreads SNACKS

Meat Chicken ★Good Pick!★ Fish ★Good Pick!★ Turkey Breast ★Good Pick!★ Ground Turkey Salmon Tuna Venison Scallops Tofu Low-Calorie Vegetables Broccoli ★Good Pick!★ Asparagus ★Good Pick!★ Spinach ★Good Pick!★ Kale ★Good Pick!★ Collards ★Good Pick!★ Mustard Greens ★Good Pick!★ Salad Greens ★Good Pick!★ Brussel Sprouts ★Good Pick!★ Cabbage Cauliflower Green Beans Zucchini Squash Celery Cucumbers Tomatoes Bok Choy Eggplant Mushrooms Red/Green Pepper Onions Okra Low-Calorie Fruits Blueberries ★Good Pick!★ Small Apple ★Good Pick!★ Grapefruit ★Good Pick!★ Strawberries Blackberries Raspberries Watermelon Honeydew Melon Cantaloupe Lemon and/or Lime Dairy LF Cottage Cheese ★Good Pick!★ LF Greek Yogurt ★Good Pick!★ LF Yogurt (not fat-free) Eggs (Egg whites only) Egg Beaters ★Good Pick!★ TIP: Watch yogurts high in sugar! See calories and compare to labels without fruit/sugary fillings. * LF = Low Fat

Higher Calorie Meats Red Meat Pork Ham Dark Poultry Poultry with Skin High-Calorie Veggies to Avoid or Limit Corn Green Peas Kidney Beans Chick Peas Carrots Lima Beans Good Carbs (healthy, but high in calories) Sweet Potato ★Good Pick!★ White Potato Whole Grains Quinoa ★Good Pick!★ Whole Oats (oatmeal) ★Good Pick!★ Grits Whole Grain Rice Brown Rice ★Good Pick!★ Long Grain Rice (not instant) Whole-grain pasta ★Good Pick!★ Lentils High-Calorie Fruits Grapes Pear Bananas Pineapple Oranges Passion Fruit

PFIT TIP: STILL HUNGRY? You may need more protein or fat. A high-carb diet, normally leaves people hungry, tired and dissatisfied. FOOD OR FUEL? Before you eat, decide if you need food or fuel. If you are truly out of gas, you need calories. If you just want to taste something, then you want to find a low-calorie fix. DRINK UP! When all else fails, drink a full glass of water before eating. You’ll eat less and make better decisions.

100-150 calories of: Greek Yogurt ★Good Pick!★ Low-Fat Yogurt ★Good Pick!★ LF Cottage Cheese ★Good Pick!★ 100 Calorie Almond packs ★Good!★ Weight Watchers Cheese Sticks Protein Bar (10-15gms of protein) Lunch Meat ★Good Pick!★ Beef Jerky or Turkey Jerky ★Good!★ Protein Shake (limited ingredients) Small Fruit with Cheese Stick Fruit & a few nuts Pretzel Sticks (Thin Sticks) 100 Calorie popcorn No Nutrients, but entertains the taste buds in emergencies: Sugar-Free Fudgesicle Life Saver Popsicles Sugar-Free Jell-o Sugar-Free Pudding

PFIT TIP: CHOCOLATE LOVERS HINT: Slice protein bars into thin slices and put them chilled in a zip lock bag for snacking. SALT LOVERS HINT: Spray 100 calorie popcorn with butter spray to help salt, or seasonings, stick for more satisfying flavor. CURVE HUNGER WITH FAT: Instead of having a whole apple, try eating half an apple with a few almonds or a cheese stick. The fat slows down digestion helping us to absorb more nutrients, and keeps us feeling full longer.

 

MEAL PLANNING & TRACKING

(Men can increase portions and add 300-500 extra calories)

BREAKFAST OPTIONS FOOD BUDGET: 300 CALORIES ✓ Suggested Food Calories Ingredients Calories

Chobani Vanilla Greek Yogurt 140 2T Special K Granola 48 GREEK YOGURT PARFAIT 188 Any additional Ingredients: 1 Package Fruit & Cream Oatmeal 130 1 teaspoon butter 30 OATMEAL 160 Any additional Ingredients: ½ Whole Wheat Bagel Thin 55 1/3 Cup Egg Beater 44 1 Slice Low-Fat Cheese 48 EGG WHITE BAGEL THIN 147 OPTIONAL 50 Calories: (tomato, spinach, asparagus, mushrooms). 20gm Protein with water 100 1 Teaspoon Peanut Butter 31 ½ banana (optional) 53 PROTEIN SHAKE 184 OPTIONAL: 1 Cup Fat Free Milk – 90 calories

COFFEE CREAMER SUGAR OR HONEY OTHER

TIP: Don’t skip the fat. Fat helps food stay with you longer so you stay feeling fuller longer – and more energized.

LUNCH OPTIONS FOOD BUDGET: 300 CALORIES ✓ Suggested Food Calories Ingredients Calories

4oz Grilled Chicken (or fish) 123 ½ 5” Sweet Potato 112 CHICKEN & SWEET POTATO 265 1 tsp Olive Oil Butter 30 4oz Grilled Chicken (or fish) 130 ½ Cup Rice 121 CHICKEN & RICE 281 1 tsp Olive Oil Butter 30

OTHER

*TIP: Split your lunch into 2 meals, 1-2 hours apart to give you more energy throughout the day, as well as prevent hunger.

DINNER FOOD BUDGET: 300 CALORIES ✓ Suggested Food Calories Ingredients Calories

4oz Grilled Chicken (or fish) 123 2 Cups Fresh Greens 44 1 Fat (Cheese, Olive Oil, Nuts) 50 1 Sweet (Craisins, ½ apple, ½ pear, Mandarin Oranges, Mango) 60 5 TBSP Balsamic Vinegar 50

CHICKEN SALAD 327

Other 4oz Grilled Chicken (or fish) 130 CHOOSE A VEGGIE 50 Asparagus (15 spears) 61 2 Cups Broccoli 57 2 Cups Cauliflower 65 1 Cup Spinach 34 1 Cup Green Beans 52 1 ½ Cup Cabbage 39

CHICKEN & 1 GREEN VEGETABLE 281

ADD A FAT (olive oil, avocado, nuts)

OTHER

SNACK SUGGESTIONS FOOD BUDGET: 100-150 CALORIES ✓ Suggested Food Calories Modifications/Ingredients Calories 3OZ TURKEY LUNCH MEAT with mustard 125 GREEK YOGURT CUP 140 PROTEIN BAR 130-150 BANANA & 1 TBSP PEANUT BUTTER 147 1 OZ. (1/4 CUP) ALMONDS 110 WW CHEESE STICK & SMALL APPLE 127 100 CALORIE POPCORN 110 OTHER OTHER

BOOT CAMP: WRITTEN DIET LOG NOTE: WE PREFER YOU USE THE LOSE IT APP TO TRACK CALORIES

BREAKFAST OPTIONS FOOD BUDGET: 300 CALORIES

LUNCH OPTIONS FOOD BUDGET: 300 CALORIES

DINNER FOOD BUDGET: 300 CALORIES

SNACK SUGGESTIONS FOOD BUDGET: 100-150 CALORIES

SAMPLE COMPETITOR DIET & SUPPLEMENT SCHEDULE:

* M = For MEN W = For Women BREAKFAST Food/Portion Calories Protein (gms) Oatmeal 100 4 5 egg whites 85 18 Tbsp canola butter 100 0 MORNING SUPPLEMENTS Multi-Vitamin Pack (Men) & (Women) Fat Burner (optional) like Thermo Heat (Vitamin Shoppe) And Kre-Alkaline 1500 Creatine (from Vitamin Shoppe) (Men) & (Women wanting to increase muscle) SNACK 8oz (M) 4oz (W) 2% Cottage Cheese 200 (M) 100 (W) 31 (M) 15.5 (W) OR Chobani Yogurt (blueberry) 140 14 LUNCH Protein - 4oz turkey 153 34 Veggie - 8 oz cauliflower 72 Fat - cheese stick 60 5 Low-Calorie Veggie Options: broccoli, asparagus, green beans, cabbage, spinach, mixed greens, collards, Brussel sprouts, zucchini or squash. PRE-WORKOUT SUPPLEMENTS

Optional Pre-Workout Supplements Kre-Alkaline 1500 Creatine (from Vitamin Shoppe) POST-WORKOUT SUPPLEMENTS Protein Shake w/ 1Tbsp of honey 200 (M) 100 (W) 36 (M) 18 (W)

With 1Tbsp honey 60 Best Post Workout Max Shakes: Creamcicle or any low fat shake (no milk or peanut butter) with juice, fruit or honey to speed digestion. Whey protein is best.) 1 Scoop is fine.

BIG SNACK (Men Only) LOW CARB Protein - 4oz turkey (or white meat) 153 34 Veggie - 8 oz cauliflower (or other) 72 Fat - ½ oz (11) almonds (or cheese) 84 4 DINNER (salad) Protein - 6oz fish (Mahi or white meat) 150 32 Fat - 2oz avocado 85

Fat - 1 Tbsp Olive Oil 120 3 Tbsp Balsamic 60

Mixed Greens (minimal calories)

DESSERT (Protein Shake – with fat to slow digestion) Designer Whey protein 200 (M) 100 (W) 36 (M) 18 (W) 1 Tbsp peanut butter 100 4 EVENING SUPPLEMENT - REFORGE (for Men)

MEN Total Calories/Protein 2,014 238g protein WOMEN Total Calories/Protein 1,285 152.5g protein

Mushy Diet

THIS IS NOT A DIET and NOT RECOMMENDED FOR EVERYONE. Only use these ideas if you are in good health & have no dietary limitations. This gives us a chance to see who is truly committed with their diet as much as the workout. Whether you need to lose weight or not - this helps you get your head in the game, get serious and begin your journey of total sell-out commitment to the program. ...Plus after you are done with 3 days of this - chicken and broccoli will be the best freaking thing you have ever tasted!!

FOOD IDEAS (protein, carbs, fat) Oatmeal, 3p, 26c, 2.5f

Cream of Wheat, 2p, 29c, 0f

Grits (instant, 1 pack/1/2 cup), 2p, 20c, 1.5f

Powdered Instant Soup (3/4c) 0p, 12c, 1f

Low Calorie Soups (not too hearty) p c & f vary

Protein Shake with just water & ice, 18-20p, 6c, 6f per scoop

Meal Replacement Protein shake (1scp Whey Protein), 25p, 31c, 7f

(with tbsp Peanut Butter, 1tbsp honey. Can use milk instead of water)

(you can eat other soups, pudding, yogurts, etc - just avoid whole foods during this time).

SAMPLE 3-DAY DIET SCHEDULE: BREAKFAST - Protein shake (20-40gms)

SNACK - Any of the above options except for a protein shake

LUNCH - 2 from above

SNACK - 1 from above or fruit of choice

DINNER - 2 from above (not shake)

SNACK - Protein shake

EMERGENCY SNACK - S.O.L. (More grits or instant soup – good for salty snack cravings)\

Sugar free jello pops or Sugar Free Jello for sweet tooth’s.

Philosophy behind the Mushy Diet: To eat bland and in repetition takes the mental component of "eating for taste" out of the equation, so we begin to learn how to eat for function. This diet will NOT give you the nutrients you need and is not designed to. This diet is formulated as a type of temporary "fast". The Mushy Diet will also help shrink the stomach organ, as it is highly elastic and can vary in size, easily accommodating the volume of contents we shove into it. Lastly, the mushy diet will ultimately put you in a caloric deficit as most of us can only stomach the repetitious nature of the diet for so long before eating "nothing" is better than another cup of oatmeal.

TRAINING TRACKING SHEET

Track cardio type and time, classes, weights, classes and any other fitness activity.

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 1

Other Weigh-in: Weight____ BF % _____

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 2

Other Weigh-in: Weight____ BF % _____

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 3

Other Weigh-in: Weight____ BF % _____

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 4

Other Weigh-in: Weight____ BF % _____

TRAINING TRACKING SHEET

Track cardio type and time, classes, weights, classes and any other fitness activity.

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 1

Other Weigh-in: Weight____ BF % _____

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 2

Other

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 3

Other Weigh-in: Weight____ BF % _____

WORKOUT SUN MON TUE WED THU FRI SAT

Cardio

Class - ❏ ❏ - ❏ - -

Homework WEE

K 4

Other Weigh-in: Weight____ BF % _____

 

   

BIKINI SAMPLE HOME“WORK”

LEGS: 4 Sets of Hack Squat 15 X 0lb 15 X 25lbs 15 X 50lbs 15 X 75lbs (Add one 25lb plate each set) 4 Super Sets 20 Walking Lunges 15lb, 20lb, 25lb, 25lb 20 Leg Extension 40lb, 45lb, 50lb, 50lb (no rest between exercises)

4 Sets Straight Leg Dead Lifts 15 X 65lb 15 X 75lb 15 X 85lb 15 X 95lb (The bar is 45lbs) 10 Sets Hamstring Curls 10 Reps X 40lb (20 Second rest between sets)

BACK 3 Sets WIDE Grip Pull Down 3 X 15 – 50lbs, 60lbs, 70lbs 3 Sets CLOSE Grip Pull Down 3 X 15 – 50lbs, 60lbs, 70lbs 3 Sets Bent-over Barbell Row 3 X 15 – 65lbs, 75lbs, 85lbs (The bar is 45lbs) 3 Sets Spider Row (Plate loaded) 3 X 15 – One 45lb plate ARMS (Extra Credit) 3 Sets of Standing Straight Bar Curl 12 X 35-45lbs Use light weight straight bar 3 Sets of Supine (Means laying face up on bench) Tricep Extensions (Skull Crushers) 12 X 30-35lbs Use curl Bar 3 Sets of Standing Alternating Dumbbell Curls 12 X 10-15lbs 3 Sets of Tricep Kickbacks 12 X 10lbs, 12lb, 15lbs 3 Sets of Preacher Curls 12 X 30-50lbs 3 Sets of Dip Machine 12 X 50-70lbs

SAMPLE HIIT CARDIO “High Intensity Interval Training”

HIIT CARDIO #1 10 minute HIIT on the gauntlet (1 minute easy, 1 minute hard) 10 minutes HIIT on the elliptical (1 minute easy, 1 minute hard) 10 minute HIIT on the treadmill (jog at 6.0mph at 0% for 1 minute, 6.0mph at at 6% incline for 1 minute. Back to 6.0mph at 0% incline for I minute and then 8.0 at 0% incline for a minute. Walk at 3.5 for a minute. Repeat 2x for 10 minutes HIIT CARDIO #2

Take as LITTLE rest as possible between exercises: 20 tuck jumps 60 Seconds Plank 20 burpees 60 Seconds Plank 20 Double Unders (or 50 Jump Rope) 60 Seconds Plank 1/4 mile loop (400 meters) 60 Seconds Plank 30 Seconds Side Plank Right 60 Seconds Side Plank Left Quick Rest and Repeat for a minimum of 30 Minutes

HIIT CARDIO # 3 Start with a 5-minute warm up... then HIIT it!

INTRODUCING THE INBODY We will track progress and set goals based on the circled areas.

Introducing the InBody 230 - Body Composition Analysis: - How many calories you burn at rest

- Body Fat Percentage

- Pounds of Lean Muscle

- Pounds of Body Fat

- Suggested Fat Loss

- Suggested Muscle Gain

- Body Mass Index

- Segmental Lean Muscle Distribution

SAMPLE INBODY

© 2014 BCx Boot Camp at www.MaxFitnessClub.com