Hey guys,
Nutrition, as I have said in previous posts is a confusing landscape…
Ya exactly what the logo and the question mark entail. There is so much information out there.
At The Bootcamp Effect, we do our best to simplify eating, because it really is easier than you think, especially once you have good habits dialed in.
Karen in fact, had the idea the other day for the Bootcamp trainers to write down what we eat in a typical day.
Our hopes with this is to show you that nutrition is not about dieting or depriving yourself. It is about good food, good habits, not sweating the small stuff, and a long term holistic and attainable approach.
Most of the bootcamp trainers workout entirely at Bootcamp Effect workouts. So this is the type of nutrition you should be looking at to fuel your workouts, your goals, and your lifestyle…
And everyone of course is different.
And we strongly recommend each individual to hack their food intake and see which foods work best for you to get you your best fat loss results!
As you can see from the below food diaries, it is not going to be from depriving yourself, and it is not going to be from processed and unhealthy food.
With that said, the following plans work great for your Bootcamp Training Team.
And here they are…
Josh’s Daily Food Intake
Snack
1 cup of orange pekoe tea with splash of coconut milk or 1% milk (prefer coconut milk!)
vega one almond protein bar
Workout – 9:30-10:30am or 11-12pm
Breakfast
4 eggs overeasy
2 bacon
2 sausage
1 piece of ham
1 cup of chunky grilled white potatoes cooked in small amount of olive oil
1 slice of cantaloupe
1/2 strawberry
Lunch
2 cans of tuna drizzled in olive oil and pepper
20 almonds
cup of green tea
protein shake with kale, spinach, and vanilla protein
Snack
Vega one almond protein bar
Dinner
2 palm size pieces of chicken
Half a plate of brocolli
2 cup of brown rice
Any sauce made with garlic, a little bit of sriracha hot sauce, and some spices…
I need a big plate for my dinners. Typically, they won’t fit on a standard sized plate!
I would not recommend this amount of food for other people… I’m not trying to lose weight now (but not trying to gain fat either)… But it shows how much food you can eat in a day if you are working out hard!!! I adjust the size of my lunch and dinner portions based on activity/workout levels for the day.
Karen’s Daily Food Intake
Coffee with a dash of 1% and 2 raw sugar cubes
Workout 9:30-10:30am
Breakfast – 11:30am
3 egg omelete with spinach, sun dried tomatoes, peppers, 2 piece of bacon, and 1 tbsp of pesto
cup and a half of sauteed potatoes with italian seasoning
Lunch – 3pm
1 can of tuna with salsa and lettuce
Dinner – 6:30pm
Steak, half a plate of kale sauteed with garlic and olive oil, half cup of squash cooked in coconut oil
A Day in the Life of Laurie
Breakfast
1 tsp hemp seed oil (straight)- helps with vitamin absorption.
2 Poached eggs
1 piece whole grain toast
1/2 grapefruit
OR
Plain Oatmeal
Cinnamon
Banana
1 tbsp ground flax seed
(all ingredients combined)
Post-workout:
Protein shake
Lunch:
Palm sized chicken breast- sliced
Kale salad
Drizzle hemp seed oil
drizzle balsamic vinegar
1 Roma tomato
1/4 avocado
Snack:
Sliced Apple with 1 tbsp almond butter OR carrot sticks and hummus
Dinner:
Tenderloin steak
Steamed brocolli
1/2 cup quinoa or brown rice
Laurie also wanted to p.s. this…
My protein at dinner varies between steak, salmon, tuna steaks, chicken, pork and scallops. Thought I’d clarify as I just did one typical day:-)
Jenn’s Daily Food Intake
Before my morning workout:
1 hard boiled egg or 1/2 vega bar
Breakfast:
2 or 3 poached eggs
2 strips low sodium turkey bacon
1 slice whole grain toast
Sometimes grilled potatoes
Or Potatoes, red pepper, sausage, bacon and two eggs (restaurant breakfast bowl) with 1 slice rye toast
Lunch:
Vega One shake or the other half of a Vega bar
Turkey breast, tomatoes, cucumber, red pepper, a couple small bocconcini sometimes
Snack: one of the following
– Greek yogurt, handful of almonds
– Turkey breast slices (not deli meat) with red pepper, carrots
– natural peanut butter, ice, 1/2 banana, 1/2cup almond milk smoothie
Dinner:
Fist-sized protein: chicken, beef, tilapia, prawns or scallops
Various veggies, usually two or three varieties, asparagus, broccoli, Brussel sprouts, beets, red pepper, or salad.
If I’m low on veggie grocery, 1/2 cup (cooked measure) brown rice or quinoa
Alicia’s Daily Food Intake
Breakfast:
3 egg whites
Red or orange pepper 1/2
Spinach
Tomato 1/4
One piece of whole wheat toast with almond butter
Snacks (throughout the day):
Apple with natural peanut butter
Carrots and celery with hummus
Banana
Greek yogurt
Homemade protein bar
Lunch:
Protein shake – portion powder, water, 1/2 banana, scoop of natural peanut butter and ice
Or spinach salad with as many veggies as I have
Or wrap
Whole wheat wrap, avocado, mustard, turkey, cucumber, spinach
Dinner:
Some sort of meat, either beef, chicken, or pork, bigger than palm sized and lots of veggies, either carrots asparagus or broccoli
**and normally a couple squares of dark chocolate, sorry I’ve got a sweet tooth, but we don’t need to add this?…
Sorry Alicia, I added it 😉
Erick’s Daily Food Intake
This keeps me at a happy medium and its pretty consistent unless we run out of ingredients haha.
On average I have two workouts a day and typically make one strength/resistance and other more cardio based so like my man Josh I gotta stay fueled to propel me. Weekends are less structured for me so depending on activity level I consume more or less.
Breakfast:
2 egg omlette with onion, spinach, bell pepper, chicken- no oil made on boss grill.
Avocado on side, ham steak and two pieces of multigrain toast with almond butter
Glass of almond milk
Organic Coffee- black with with 1 teaspoon of coconut oil (2 cups max a day coconut oil only in morning)
Snacks:
raw almonds, assorted veggies (broccoli,carrots,bell peppers,cherry tomatoes)
Pre and post workout super smoothies contain- blueberries,strawberries,bananas,pear,kale,spinach,beet,ground hemp and flax seed and two scoops of whey/isolate blend protein powder. I consume 2 daily when active.
I have one pre-workout and one immediately post workout.
Lunch:
two hard boiled eggs more veggies. Usually I time it so I eat after my workout.
Dinner:
varies in meat protein (steak,chicken,salmon) accompanied with mixed greens, yams, asparagus, quinoa or brown rice.
If feel like something after dinner its usually small amount of hazelnuts or veggies
Lots of water and one cup of coconut water daily.
Closing thoughts…
Hope this helps you hack your food! If your diet has so little latitude that a 285 calorie piece of pizza is going to make or break your efforts then you need to step back and reexamine your plan. Everything in moderation. Knowledge is power. Power with great effort creates success…
Food for thought.
I’m hungry now 😉
Josh Saunders
The Bootcamp Effect
