When we started TNT Body Camp, the goal was to assist others with changing their body, mind and meal planning to improve overall quality of life. We created the concept of Body Construction, or assisting you to get into your fitness zone or target zone, to maximize your caloric and fat burn, while simultaneoulsy building lean, toned muscles. Our camp is explosive and we combine cardio, strength training, resistance training and core stability in one action packed hour. We have moved the location, but that will not minimize the effectiveness of the workout and the expected gains in overall health of the participants.
We have signed up many new participants who will get their first taste of TNT BODY CAMP, hopefully you beginners have your seat belt on for this ride we are going to take you on. The beautiful thing is that it may start off rough, but we will work together to make the ride smoother and much more enjoyable in a few weeks. I will not say that the class will start off easy and you won't experience some soreness and discomfort, because I'm almost positive you will expereince both initially. However, the soreness and discomfort turn into improved overall fitness, if you battle through them and keep driving toward your desired body.
There are several things we need you to do to get prepared for TNT Body Camp.
1. Drink water to make sure your body is hydrated. Most of you will be sweating.
2. Wear some comfortable supportive clothing, we do crawl, get on the floor, jump, push, pull, run, hop, skip, cry, moan, frown, some of us curse, some pray, laugh and have a great workout.
3. Purchase some weight lifting gloves and boxing gloves, we will hit the bags/dummies this camp.
4. Wear comfortable supportive shoes, preferably cross trainers. This class is intense and puts a great deal of pressure on those feet and lower joints. Training shoes really help.
5. Start a daily multi-vitamin. Even the greatest meal plan may lack some of the essential nutrients you need on a daily basis, the vitamin can ensure you have what you need to function at your peak.
6. You need your daily intake of protein, at least 1 gram per pound of body weight. That means if you weigh 120, that's 120 grams of protein. Its even better if you intake 1.5 grams/pound. Lets start with 1 gram. Protein will help to build lean muscle and its also great for your recovery after our hard workouts.
7a. Eat for nutritional value, not for taste. DON"T EAT TO GET FULL.
7b. Lets get to the MEAL PLAN. This is very important, VERY VERY IMPORTANT.
First you have to have a schedule of how you put those meals in your body, time and consistency changes things, and that includes your body.
Meal | Approximate Time Period* | Caloric Intake |
Breakfast | 7-7:30 am | 400-500 calories |
Snack | 9-10 am | 100-200 calories |
Lunch | Noon to 1 pm | 300-400 calories |
Snack | 4-5 pm | 100-200 calories |
Dinner | 8:30-9 pm | 300-400 calories |
BREAKFAST OPTIONS
Option 1-
Scrambled eggs w/cheese and peanut butter/banana | Under 150 lbs | Over 150 lbs |
Large egg (boiled or scrambled) | 1 | 1 |
Large egg white | 2 | 3 |
Low-fat American cheese | 1 slice | 1 slice |
Large banana | ½ | ½ |
Peanut butter | 1 tbsp | 1 tbsp |
Eggs with cheese waffle and fruit | Under 150 lbs | Over 150 lbs |
Low fat American Cheese | 1 slice | 1 slice |
Large egg white | 3 | 4 |
Low fat Whole grain waffle | ½ | 1 |
Large banana or strawberries | ½ or ¼ cup | ½ or ¼ cup |
Chicken Fajita Omelet |
1 large egg |
1 large egg white |
1/2 shredded cheese fat free |
2 ounces cooked chicken, grilled |
1/4 thin sliced onion |
1/4 red bell pepper cut into strips |
Louisiana Turkey Omelet |
1 tbsp olive oil |
2 large egg whites |
1 large egg |
1/4 diced onion |
1/4 green pepper, diced |
3 ounces cooked turkey, diced |
Option 2-
Scrambled eggs and oatmeal | Under 150 lbs | Over 150 lbs |
Large egg | 1 | 1 |
Large egg whites | 2 | 3 |
Low fat American cheese | 1 | 1 |
Plain oatmeal | ½ cup cooked | ½ cup cooked |
Option 3-
Scrambled eggs w/grilled chicken and toast | Under 150 lbs | Over 150 lbs |
Whole wheat English muffin | ½ | 1 |
Low fat chicken breast | 4 oz | 4-6 oz |
Egg whites | 2 large | 3 large |
Option 4-
All American Egg, turkey bacon, Toast and cheese | Under 150 lbs | Over 150 lbs |
Large egg scrambled or fried over hard | 1 | 1 |
Whole wheat English muffin or toast | 1 | 1 |
Low fat cheddar cheese | 1 | 1 |
Slice of turkey bacon | 1 | 1½ |
Don’t forget about the Snack between meals, here’s the list.ENJOY
Snack | Approximate Serving |
·Fruit | Apple, Banana, 1 cup of strawberries, oranges, tangerines, pear, |
·Whey Protein Shake | 6-8 ounces |
·Tuna or Chicken, drained | ¼ cup, packed in water with 2 cups of lettuce with flaxseed dressing |
·Raw Nuts | 1/3 cup of almonds, walnuts, cashews |
·Reduced Sodium Roast Turkey | 1 ounce, wrapped around celery or carrot sticks |
·Reduced Fat Peanut Butter | 1 tablespoon with one small apple |
·Low-fat Yogurt | 6 ounce cup (can contain sugar) |
·Grilled/baked Salmon, Tilapia | 2 ounces with a soup of your choice |
·Cooked Shrimp | 2-4 ounces with cocktail sauce and mixed veggies |
LUNCH
OPTION 1
TURKEY BREAST ON WHOLE GRAIN BREAD & FRUIT | Under 150 lbs | Over 150 lbs |
Slice of whole grain bread | 1 | 1 |
Thin slices of low sodium turkey breast | 4 | 6 |
Tbsp of mustard | 1 | 1 |
Apple or fruit of your choice | 1 | 1 ½ |
Option 2
Turkey Spaghetti with Meatballs | Under 150 lbs | Over 150 lbs |
Ground turkey | 4 oz | 4-6 oz |
Whole wheat pasta | ½ cup | 1 cup |
Low fat marinara sauce | ½ cup | 1 |
Option 3
Chicken Salad in pita | Under 150 lbs | Over 150 lbs |
Cooked chicken breast | 3 oz | 3 oz |
Whole wheat pita | 1 medium | 1 large |
Low fat mayo | 1 tbsp | 1 tbsp |
Strawberries or raspberries | ½ cup | 1 cup |
Option 4
Shrimp and Beans on Rice | Under 150 lbs | Over 150 lbs |
Cooked brown rice | ½ cup | ½ cup |
Boiled shrimp | 4 oz | 4 oz |
Cooked black or pinto beans | ¼ cup | ¼ cup |
DINNER
OPTION 1
Fish, rice and green beans | Under 150 lbs | Over 150 lbs |
Baked tilapia | 4 oz | 4 oz |
Steamed green beans | ½ cup | ½ cup |
Cooked brown rice | ½ cup | ½ cup |
Option 2
Chicken Dinner | Under 150 lbs | Over 150 lbs |
Grilled chicken breast | 6 oz | 6 oz |
Baked sweet potato | 1 small | 1 small |
Salad greens | 1 cup | 1 cup |
Salad dressing (olive oil and vinegar) | 1 tbsp | 1 tbsp |
Option 3
Shrimp or chicken quesadilla | Under 150 lbs | Over 150 lbs |
Tomato Salsa | 2 tbsp | 2 tbsp |
Cooked shrimp or dices chicken | 3 oz | 4 oz |
Low fat shredded cheese | ¼ cup | ¼ cup |
Whole wheat tortilla | 1 medium | 1 large |
Option 4 | ||
Tilapia, asparagus and salad | Under 150 | Over 150 lbs |
Cooked tilapia | 6 oz | 8 oz |
Asparagus | 1 cup | 1 cup |
Salad Dressing ( olive oil and vinegar) | 1 ½ tbsp | 2 tbsp |
Salad greens | 1 ½ cups | 2 cups |
Option 5 | ||
Grilled Chicken Salad with low fat dressing. Add your greens, tomatoes, cucumber, etc. This salad should fit in a 24 oz bowl. |
Its very important to get your protein in after your workouts. For example, the morning participants should intake about 30 to 50 grams after the morning workout at around 7:30 am. You should have your protein source ready, the easiest way is to make a shake. Evening participants should do the same and have your protein ready and available at 830, it will serve as your final meal also. Evening participants don't eat a meal after the workout, unless you're eating just meat, drink a protein shake.
Thanks for your support of TNT Body Camp.
SO excited you made some TIME 4 TNT Body Camp.
