12 Week Prep Guide for the Precision Fit Body Challenge

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Competing in the PFiTBC PRO-AM this year?  Give this 12 week food prep guide a try!  It’s a great boost while you’re working towards the spotlight.  And for those of you not yet competition-bound, why not get into the very best shape of your life along with the pros?!?   Everybody – every body – wins!  And don’t forget to sign up for our FREE Motivation Blast to get yourself pumped mentally and ready to go!!!

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Get lean all over with this results-driven clean eating guide.

How It Works: This nutrition program is designed to help you drop fat without losing muscle. In each phase, you’ll have three daily meals and three snacks. After every four weeks, you’ll reduce the number of calories in your diet, without sacrificing protein. In the week before the show, you’ll vary the amount of carbs, sodium, and fluids to help your muscles get that ultracut, superlean look just in time for your moment in the spotlight.

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Phase 1: Weeks 1–4
Follow the meal plan outlined here. In addition, try to consume at least one gallon (16 cups) of water a day. And a limited amount of sodium helps regulate body fluids, so don’t be afraid to use low-calorie condiments like mustard and hot sauce.

Breakfast
4 egg whites
⅓ cup (uncooked) instant oatmeal
10 almonds
Totals: 240 calories, 20g protein, 22g carbs, 8g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Lunch
4 oz skinless, boneless chicken breast
½ cup long-grain brown rice
1 cup chopped broccoli, boiled or steamed
Totals: 263 calories, 29g protein, 34g carbs, 3g fat

Midday Snack
1 scoop whey protein isolate
½ large (8″) banana
1 tbsp natural peanut butter
Totals: 271 calories, 29g protein, 19g carbs, 9g fat

Dinner
5 oz cod
1 white corn tortilla
1 cup sliced zucchini, boiled
salad:
2 cups mixed greens
10 almonds, crushed
¼ cup cherry tomatoes, quartered
¼ cup red onion
2 tbsp balsamic vinegar
Totals: 328 calories, 32g protein, 32g carbs, 9g fat

Evening Smoothie
1½ scoops whey protein isolate
Totals: 158 calories, 38g protein, 0g carbs, 1g fat

Daily totals: 1,518 calories, 174g protein, 124g carbs, 40g fat


Phase 2: Weeks 5–8

In this phase, you’ll trim calories slightly to help drop body fat, although protein intake will stay steady to make sure your meta­bolism remains high and you’re not losing muscle tissue along with the fat. Keep up your fluid intake, drinking at least one gallon of water per day.

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Breakfast
3 egg whites
2 oz 99% fat-free ground turkey breast
⅓ cup (uncooked) instant oatmeal
Totals: 214 calories, 29g protein, 19g carbs, 3g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Totals: 172 calories, 25g protein, 15g carbs, 2g fat

Lunch
4 oz skinless, boneless chicken breast
1 cup black-eyed peas, boiled
1 cup chopped broccoli, steamed
Totals: 355 calories, 40g protein, 47g carbs, 3g fat

Midday Snack
4 oz 99% fat-free ground turkey breast
2 white corn tortillas
1 oz avocado
Totals: 257 calories, 31g protein, 20g carbs, 6g fat

Dinner
4 oz cod
1½ oz avocado
salad:
½ tbsp extra-virgin olive oil
2 tbsp balsamic vinegar
2 cups mixed greens
¼ cup tomato
¼ cup onion
Totals: 290 calories, 23g protein, 17g carbs, 14g fat

Evening Smoothie
1 scoop whey protein isolate
1 tbsp organic flaxseeds
Totals: 160 calories, 27g protein, 3g carbs, 5g fat

Daily totals: 1,448 calories, 175g protein, 121g carbs, 33g fat


Phase 3: Weeks 9–12
Your carb and protein intake drop a bit more during this phase, reducing your total calories and helping your body dig further into its fat stores. (Healthy fat intake stays steady, though, to help you feel full and to fuel your muscles.) Keep drinking plenty of water so you stay well hydrated!

Breakfast
5 egg whites
⅓ cup (uncooked) instant oatmeal
Totals: 188 calories, 22g protein, 20g carbs, 2g fat

Mid-morning Snack
4 oz skinless, boneless chicken breast
1 cup raw green beans
10 almonds

Totals: 200 calories, 27g protein, 10g carbs, 8g fat

Lunch
4 oz skinless, boneless chicken breast
⅓ cup long-grain brown rice
Salad:
2 cups mixed greens
¼ cup tomato
¼ cup onion
1 tbsp balsamic vinegar
Totals: 227 calories, 26g protein, 26g carbs, 2g fat

Midday Snack
4 oz skinless, boneless chicken breast
3 oz sweet potato, boiled or baked, without skin
½ oz English walnuts, shelled
Totals: 258 calories, 26g protein, 17g carbs, 11g fat

Dinner
4 oz skinless, boneless turkey breast
1 oz avocado
10 almonds
Salad:
2 cups mixed greens
¼ cup cherry tomatoes, quartered
¼ cup yellow onion
2 tbsp balsamic vinegar


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Don’t forget, PF&W is  here for you!!!

Coach Janis and the Precision Fitness & Wellbeing Team are here to help you be your best self.  If you’re prepping for the 2016 PFiTBC Pro-Am, we’re here for you.  If you’re looking to make improvements in your wellbeing, we’re here for you.  If you have questions, we’re here for you!

Don’t forget . . .THE MOTIVATION BLAST!!!

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The FREE Motivation blast on June 20th is where you claim your free Get Fit Gift Kit – or the deluxe model if you’ve signed up early!  You’ll enter raffles, meet the sponsors, and maybe win some of our AMAZING prizes. Coach Janis will make sure you depart this early-evening event feeling fired up and ready to put the finishing touches on your physique and posing before you hit the big stage!

Early sign-ups are guaranteed an invite and a 

**Deluxe Get Fit Kit** 

Sign Up or Contact Us for your Exclusive Invite to the MOTIVATION BLAST!

See You There!

Coach Janis and the Precision Fitness & Wellbeing Team

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