Congrats!

Boys and Girls you did it!  You have made it through one week of Boot Camp!  Only 7 more weeks to go!  Keep a positive attitude each and every session and help each other be accountable during the time you are not at Boot Camp!

Reminder: The gym will be open for you guys on saturday @10am!  Bring a friend!

All of the area schools are back in session!  Are you ready to take your fitness to a new level now that the kids are back in school?


DIET:
There are three Macro nutrients:  Protein, Carb and Fat.  Which macro nutrient is found all over the American diet?  Carbohydrate!  We want all of you guys to get the majority, if not all of your carbs from green leafy vegetables and fruit.  Protein needs to come from lean meats, and fat from nuts, seeds and oils.

So how much of each do I need?  Well that can vary from person to person.  Just to give a rough ball park estimation for each person in BC:  21grams of protein, 27 grams of carbs and 5 grams of fat per meal.  Shoot for 3 meals a day and 2 small snacks in between those meals. 

So, 65-70 grams of pro for the whole day, 85-90 grams of carbs a day, and 15-17 grams of fat a day.  The snacks need to be: 7 grams of pro, 9 grams of carb. and 2 grams of fat.

I hope this helps.  Stick to green veggies, lean meats and fruit.  BE A REBEL!