Hi Ladies! Jamie Alderton here! And I want to personally welcome you to the 12 Week Bikini Body Blast! This programme has everything you need to get you in the shape of your life! I’m going to explain to you everything you need to know to use this programme efficiently and effectively starting with the most important aspect the DIET! Diet There are hundreds of FAD diets out there promising you to lose “x” amount of weight a week. People get so concerned about what the scales say and are not really bothered by seeing visible changes to their body as long as the “weight” is coming off! Girls we do not want to lose weight! We want to drop Body fat and see changes to our body composition. Losing “weight” means losing the sum weight of your bones, MUSCLES, organs and bodyfat. Losing “bodyfat” means exactly that! How I have calculated the Bikini Blast Programme is by working out different calories ranges for different bodyweights so you have the right Macronutrient Ranges to lose bodyfat effectively whilst following the bikini body blast programme. I’ve set 3 different days that you do per week. A Red day a Blue day and a Green Day. These days are to be cycled each week so you are having the following days.. Red Day = 3 Days a Week Blue Day = 3 Days a Week Green Day = 1 Day a week As you will be resistance training 4 days a week on this programme I would plan the week out as below. You can set your own days out depending on when you would like to train or rest but here is what I would do.. Monday - Blue Day – Training Day 1 Tuesday - Blue Day – Training Day 2 Wednesday - Red Day – REST DAY Thursday - Blue Day – Training Day 3 Friday - Red Day – Training Day 4 Saturday -Green Day – REST DAY Sunday - Red Day – Cardio How I have worked out your calorie ranges is by weight. (Ideal Fat Loss range for women is around 11kcal per lb. of bodyweight) You can always drop down a weight if you feel that the calorie range is too high but I would only recommend doing this after at least 2 weeks of sticking to the plan. Another note is that if you have a very active job (e.g Personal Trainer taking lots of classes per day) I’d suggest moving up to one of the higher calorie ranges) I have created sample diet plans for the Bikini Blast Programme which work within the macro ranges (Note: a “Macro” means Proteins, Fats and Carbs in the diet). However there will no doubt be people with allergies or dislikes/Intolerances to some of the food choices that I have made. This is why below I have given you the amounts for each bodyweight so you can also create your own meal plans. Id highly recommend downloading the app or logging onto www..myfitnesspal.com if you are going to do it this way so you can track your food intake on a daily basis. NOTE: On the Bikini Body Blast Sample Diet Plans I have created Pre and Post workout nutrition on all the days. If you are following the diet plans and happen to have one of those days on a rest day then combine the pre and post workout nutrition together and have as a snack for example.. 3pm - Pre Workout – 1 scoop of Whey Protein 5pm- Post Workout – 1 scoop of Whey Protein Now becomes… 4pm - Mid Afternoon Snack – 2 Scoops of Whey Protein Weight – 145lbs + Calorie intake – 1700kcal Red Day = 188g Protein – 72g Fat – 75g Carbs Blue Day = 188g Protein – 43g Fat – 140g Carbs Green Day = 188g Protein – 15g Fat – 205g Carbs Weight – 130/140lbs Calorie Intake – 1600kcal Red Day – 168g Protein – 65g Fat – 85g Carbs Blue Day – 168g Protein – 39g Fat – 144g Carbs Green Day – 168g Protein – 13g Fat – 205g Carbs Weight – 120/130lbs Calorie Intake – 1500kcal Red Day – 156g Protein – 60g Fat – 84g Carbs Blue Day – 156g Protein – 36g Fat – 138g Carbs Green Day – 156g Protein – 12g Fat – 192g Carbs Weight 115lbs or Below Calorie Intake – 1400kcal Red Day – 149g Protein – 57g Fat – 72g Carbs Blue Day – 149g Protein – 35g Fat – 122g Carbs Green Day – 149g Protein – 12g Fat – 174g Carbs Supplements Supplements can be a key factor in any diet plan and can help in recovery, growth and repair of your muscles and body. Below I have created a list of required supplements for the programme. Greens Drink – (PHD Greens or any other Greens Drink of your choice to be taken once per day) Green Drinks are a specially formulated mega-concentration of grasses, green vegetables and natural fibers. They are some of the lowest-calorie, lowest-sugar, and most nutrient rich foods on the planet! They are completely natural. Contain no chemicals. A great source of varied vitamins, minerals, chlorophyll, micro nutrients and antioxidants. They infuse your body with easily absorbed vitamins, minerals, enzymes and amino acids. Being highly alkaline, they also help to boost the body's energy levels and remove toxins from the lymph system whilst encouraging new cell growth. What can be improved by taking Green Drinks? Digestion Increased Energy Immunity Cardiovascular and Endocrine Health Circulatory System Training Recovery Stress Fat Burning Mental Acuity Joint Health Whey Protein – (PHD Diet Whey) A good way protein is a great quick hit which will really help up your daily protein intake. A lot of women I know struggle to hit their protein targets and consuming pre and post workout shakes will enable you to hit them. Whey protein has many health benefits including immune support, bone health, sports health, weight management and overall wellbeing so a key player to add to your supplement regime. I’ve chosen PHD diet whey in my sample diet plans because it is a really tasty protein which is full of other goodies to help you with fat loss such as flaxseed, Green Tea Extract and CLA. Multi Vitamins – (Good Quality A-Z Vitamins to be taken 3 times daily with Meals) If you're dieting to lose bodyfat, your diet should consist of cutting calories, not nutrients. By consuming a variety of fruits, vegetables, whole grains and lean meats, you should be able to get your daily requirement of vitamins. However, a multivitamin will protect you from health consequences from vitamin deficiencies. Aim to consume at least one multivitamin per main meal. Fish Oils – (3,000mg of EPA/DHA to be consumed per day, equates to 2 fish oils per main meal) Fish oil, obtained either through natural sources of fatty fish or through supplements, contains omega-3 fatty acids. Although the body requires omega-3 fatty acids to function, it cannot produce them. The American Heart Association therefore stresses the importance of eating fatty fish at least twice a week or taking fish oil supplements to get the required amounts of omega-3 fatty acids. Fish oils have some evidence to show that they increase lean (muscle) mass and decrease fat mass. They also decrease inflammation, which is probably the main factor that leads to decreased risk of heart, vascular disease and possibly cancer. The anti-inflammatory effect also helps with sore joints, arthritis, and recovery from exercise or injury. If that weren't enough fish oil can improve mental function and development, mood and support better eye health. There are hundreds of supplements that you can take but here are my top 4 that I suggest you take on the Bikini Body Blast Programme. Tracking your Progress There are many different ways of tracking your progress so here are some I recommend. Scales Weigh yourself only ONCE every 2 weeks!. Monday morning upon wakening is the best time to do this and remember that the scale isn’t a reflection of how well you have done during these weeks. You’ll gain muscle whilst losing fat on this Bikini Body Blast so that is why we are really not bothered with dramatic changes on the scale. Measurements Arms, Waist and Thighs are the three best measurements for progress! Do this with your weigh in every two weeks and don’t forget to jot everything down. Pictures It is important that you take progress pictures at the start of the programme and every two weeks! Sometimes the scale might not move, sometimes your measurements might not change but over the 12 weeks you can look at your pictures and see how far you have come with your body! As with the weigh ins and measurements please do this every two weeks! Same time, same light with the same bikini! The Best transformations will also receive some goodies from myself so get snapping! Strength Increases This girls is the most IMPORTANT aspect of the bikini body blast programme! If you are getting stronger you WILL be progressing with your body and it will only be a matter of time before you really start to see some awesome changes in your body! There are many different apps out there that you can track your gym lifts on but I like the old fashioned way of pencil and paper when I’m in the gym. Check out “Gym Diary” on Amazon which is a neat little A5 book so you can track all your lifts. Training There is 4 resistance training days on the Bikini Blast Programme. How I would recommend structuring these are as follows.. Monday – Training Day 1 Tuesday – Training Day 2 Thursday – Training Day 3 Friday - Training Day 4 Make sure you are getting at least 1-2 rest days in per week! This is important for your rest, recovery and growth! Cardio and Abs I have created videos for both Cardio and Abs on the Programme which I would like you to do at least 1 and a maximum of three sessions per week. If you are doing 1 session a week I’d suggest that you it on a Sunday. How a typical training plan could look now incorporating Resistance Training, Cardio and Abs for the best results would be as follows.. Monday AM – Cardio and Abs - Monday PM – Training Day 1 Tuesday – Training day 2 Wednesday AM – Cardio and Abs Thursday – PM Training Day 2 Friday – Training Day 3 Saturday – Full Rest Day Sunday – AM Cardio and Abs It’s totally upto you when, where and how many cardio and abs sessions you do, Train hard but train smart! If you have any burning questions or queries on the plan please contact us on the bikini body blast Facebook group page https://www.facebook.com/groups/bikiniblast/ Check out the page and click on “Join Group” and you will added once your name has been verified. Both Myself and Melissa really hope you enjoy the Bikini Body Blast Programme and look forward to seeing all your awesome results! All the Best Jamie Alderton Melissa Haywood
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