TNT BODY CAMP

Well we are back again for another cycle of BODY CAMP.  Only this cycle will be more explosive, more action packed, more challenging and more intense, if that's possible than our previous camps.  We are looking for that next level of fitness.  The things we have learned from your increased participation and dedication in our camp has given us even more incentive to come back with more motivation, and education for you guys to change your body.

 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.

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.  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

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

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.