Athletic CTS- Boot Camps

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“Fat Attack Manual”

        Contact Info:

     Coach Nii Wilson
                     ~ Nutrition Accountability Program ~

   This system will hold YOU accountable for YOUR own RESULTS. There are 720
   hours in a month and you are in boot camp only 12 hours out of that time. As a
   responsible action taker that want to get results it is up to you to eat, sleep, and train
   correctly when you are not in boot camp.

   First read this short. Second follow the daily outlined tasks.

                            DON’T SKIM EITHER!!!


Following this basic lifestyle and nutritional accountability program will instill life
long changes. This is not your standard “nutrition program”. Remember we are
creatures of habit and drastic change of habits can make it hard to stick to a
program. Try to instill 1 new habit daily. After several weeks you will have
permanent and positive lifestyle changes. Soon you will be able to look yourself in
the mirror and hold YOURSELF accountable for your great results…YOU
      "You are free to choose, but the choices you make today will determine
          what you will have, be, and do in the tomorrow of your life."
                                    - Zig Ziglar

   "If we keep doing what we're doing, we'll keep getting what we're getting.
 One definition of insanity is to keep doing the same thing and expecting different
                                   -Stephen Covey

        “To think to long about doing a thing often becomes its undoing.”

                                    -   Eva Young

“It is time you step up, be accountable, and take action and do the things necessary
to achieve your desired goals and STOP blaming others for your lack of focus and

                                - Coach Nii Wilson
   Basic Instructions:

   1) record your total points DAILY and make a copy for your instructor
   2) Use workouts from
   3) Ask for help if you need it. I am your Coach. That is why I am here.

   Note: you can get great supplements at our online store
                              CLICK HERE TO VISIT OUR STORE


             go to (DO NOT ADD www. in the URL)

                               ~ Lifestyle Point System~

   Prograde VGF 25+ or Multivitamin                   100 points
   Protein 20 - 30 grams protein per meal             1 point per gram
   (daily total =1 gram per lb of bodyweight)

   6 Daily Meals every 3 hours                   200 points each meal
   > Minus 400 points if you did not eat breakfast
   > Minus another 200 points for every meal you skip

   Fruits 2 servings /Vegetables 4 servings         50 points for fruit
                                                    100 points for veggies

   20 minute Metabolic Resistance Workout 600 points for workout
   (minimum 3 times weekly from BLOG

   Boot Camp (minimum 3 times weekly)           300 points each class
   Sleep 8 hours                                 1000 points
   (rebalances hormones makes fat loss easier)
   > subtract 100 points for every half hour under 8 hours

Daily Total Points =

program you will get great results.

If you alter the program in any way you are doing YOUR program not the program
that was developed by your coach to guarantee results.

Example: Susie weighs 150 pounds. Her GOAL = 3850 points daily. Let’s say Susie
sleeps 5 hours, “only” skipped breakfast (- 400 points) and skipped both workouts (-600
points). You can see how easily Susie is easily setting herself up for failure and we did
not even factor in the measly 5 hours of sleep that she got.
 NOTE: enclosed in a body measurement chart, fitness, and nutrition
 journal. Print extra pages you will be asked to bring your nutritional
               records every Monday. NO EXCUSES!!!

         15 month Body Transformation Measurement Chart

 Date    Weight      Hips     Waist     Thigh      Arm      Chest

Note: measure your results every 4 weeks. Arm and Leg measurements
are done on the right side of body. Take before pictures and take new
pictures every 60 days.
                                 Goal Tracker
 The more often you see something in your mind's eye, the more quickly you'll reach it. The more
    intensely you see it, the more surely and completely you will attain it. Fill your mind with
              positive images. And soon your life will be filled with positive results.

My Goal is….

My reason for this goal

Steps I’ll take

Potential Obstacles

Solutions to Obstacles

Who will help me

When I’ll start

When I’ll meet my goal

How I’ll reward myself for
making progress toward my

 NUTRITION JOURNAL                                                   Date:______________
                          MEALS                     Calories   Carbs     Proteins   Fats
   Breakfast                      Time:

   Snack                          Time:

   Lunch                          Time:

   Snack                          Time:

   Dinner                         Time:

   Snack                          Time:


   Resistance Training:                   Cardio:

   Duration:                              Duration:

Daily Goal:
What got in the way?

Ideas to keep this
from happening again.

     FITNESS JOURNAL                                                   Date:

     My goal today:
       Resistance Training: Factor 2                    Lbs/Reps          Lbs/Reps   Lbs/Reps
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
                                                            /                 /          /
           Moderate Cardio: Factor 3                 NOTES:

    Things I did today to be healthier and what am I grateful for:

    Today, I rewarded myself by:

    My biggest accomplishment today was:

    My biggest setback today was:

    On a scale of 1 to 10, I would rate today as a: 1 2 3 4 5 6 7 8 9 10


    An obstacle is nothing more than an opportunity to triumph and overcome.

    Daily Goals Suggestion List
            -   Eat a balanced meal or snack every three hours.
            -   Drink at least half my body weight (oz) of water.
            -   Eliminate all sources of liquid calories
            -   Eliminate all refined sugars & processed carbohydrates.
         -   Drink alcohol only on my cheat day.
         -   Eat breakfast every day.
         -   Do not skip meals.
         -   Avoid hydrogenated and saturated fats.
         -   Eat vegetables with every meal.
         -   Eat a lean protein, complex carb, and fibrous carb with every meal.
         -   Stop eating three hours before bedtime.
         -   Control portion sizes (refer to portion size guidelines).
         -   Consume 25 grams of fiber each day.
         -   Take a multivitamin.
         -   Avoid all sugars and fruit juices.
         -   Avoid fast food.
         -   Replace butter and high fat spreads with jams & low fat spreads.
         -   Minimize coffee consumption to two cups a day.
         -   Schedule your cheat meals – limit to 10% of weekly meals.
         -   Avoid white bread, rice, & pasta.
         -   Eat complex carbohydrates such as whole grains, sweet potatoes, oatmeal, & brown rice.
         -   Take the stairs instead of the elevator.
         -   Take a walk during my lunch break.
         -   Do not weigh myself for at least four weeks.
         -   Plan meals in advance.
         -   Shop the perimeter of the grocery store to find fresh foods.
         -   Establish realistic short-term and long-term goals and write them down (refer to goal setting
         -   Be physically active for at least 30 minutes every day.
         -   Write in Fitness Journal at least three days a week.
         -   Perform a fun recreational physical activity with family.
         -   Park farther away from my destination.
         -   Perform a stress relieving activity for at least ten minutes every day.
         -   Replace TV watching with physical activity.
         -   Do jumping jacks and crunches while watching TV.
         -   Always be conscious of my eating.
         -   Identify emotional eating triggers and practice substitute activities.
         -   Don’t eat while watching TV.

                           Supportive Menu Chart
         Meals Typically consist of a Lean Protein, Whole Grain/Wheat Carb and
                                  Fibrous/Starchy Carb

Food Group                “WW” = Whole Wheat              “FF” =Fat Free         “PB= Peanut Butter

Starch                   Cereal - Cheerios, Raisin Bran, Shredded Wheat, Fiber One, All Bran, Grape Nuts,
                    Kashi, Special K, Total, Oatmeal
                    WW Toast, WW English Muffin, WW Bagel, WW Tortilla, WW Waffle
Fruits              Banana, Unsweetened Applesauce, Grapes, Melon, Berries _________________
                    Pear, Plum, Orange, Tangerine, Grapefruit
Protein             Egg Substitute, Whole Egg, Egg White
Beverage            Milk – 1% or Skim  Herbal Tea      Low Sugar Juice _____________
                    Low Sodium V-8 Juice   Water       Coffee
Condiments          100% Fruit Jam, Low Fat or FF Cream Cheese, Low Fat Cheese, PB, Salsa
Other Suggestions

Starch              WW Bread, WW Bagel, WW Tortilla, WW Pita, WW Crackers, Potato, Sweet Potato,
                    Brown Rice
Vegetables          Spinach, Romaine, Tomatoes, Carrots, Broccoli, Cauliflower, Celery, Bell Peppers
Fruits              Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple
Dairy               Low Fat Cheese, Low Fat Cottage Cheese, Milk
Protein             Turkey, Ham, Tuna, Grilled Salmon, Black Beans, Hummus, PB
Beverages           Water, Crystal Light, Herbal Tea
Condiments          Low Fat or FF Mayo, Ranch Dressing, Mustard, Salsa, Pickles, !00% Fruit Jam
Other Suggestions   Soup – (broth based) Minestrone, Chicken, Vegetable

                    Describe your Salad: Include Dark Leafy Greens and colorful veggies
Starch              WW Bread, WW Bagel, WW Tortilla, WW Pita, WW Pasta, Brown Rice, Wild Rice,
                    Couscous, Potato, Sweet Potato
Vegetables          Asparagus, Broccoli, Carrots, Cauliflower, Cucumber, Peppers (green, red, or yellow)
                    Snow Peas, String Beans, Tomato slices or grape or cherry tomatoes, Yellow
                    Summer Squash slices, Zucchini slices
                    Pasta Sauce
Fruits              Apple, Orange, Grapes, Banana, Melon, Nectarine, Plum, Peach, Pineapple, Berries
Dairy               Low Fat Cheese, Parmesan Cheese, Milk
Protein             Chicken Breast, Turkey Breast, Salmon, Tilapia, Lean Ground Turkey/Beef
                        Beans: Black, Pinto, Kidney, Lima, Northern
 Beverages              Water, Crystal Light, Herbal Tea
 Other Suggestions

 Snack combinations OR Create your own
Apple and PB                                             Hummus and WW Pita
Celery and PB                                            Low Fat Cottage Cheese and Fruit
WW Crackers and Cheese                                   Low Fat Cottage Cheese and Veggies
WW Pretzels and Cheese                                   Cereal and Fruit
WW Pretzels and Fruit                                    Dried Fruit and WW Crackers/Pretzels
WW Cracker and PB                                        Baby Carrots and Light Ranch
WW Crackers and Fruit                                    Broccoli/Cauliflower and Light Ranch
WW Cracker and Veggies                                   Yoplait Light Yogurt and Grape Nuts/All Bran
Fruit and Cheese                                         Yoplait Light Yogurt and Nuts
Guacamole, Veggies and WW Pita                           Yoplait Light and Graham Crackers
  Fruit and Nuts                                         Cheese:
  ________________ and ________________                  String Cheese, American, Colby Jack, Cheddar,
  ________________ and ________________                  Mozzarella, Swiss

 Crackers:                                               Nuts: (dry roasted, unsalted)
 Triscuits, Wheat Thins, Rye Crisps, WW Ritz             Almonds, Peanuts, Cashews, Walnuts, Sunflower


WW English Muffin, Thick Tomato Slice, Low Fat           FF Refried Beans, Salsa and WW Pita/Crackers
Cheese, broiled; with Fresh Fruit

WW Bagel, Almond Butter, Fresh Fruit                     WW Bread, Salmon, Honey Dijon Mustard

Trail Mix – Nuts, Cereal and Dried Fruit                 WW Waffle, PB and Fresh Fruit

                              Quick and Easy Meal Planning
  Can't think of anything to eat? Here are some nutritious, well-balanced ideas! Each line has a complete
                                    meal. Select one and try it tonight!

Quality Protein                          Starchy Carb                     Fibrous Carb

Hard-cooked egg white or tuna mixed      mix into whole grain             Add fresh/ frozen vegetables
with fat free miracle whip               macaroni

Heat brown beans, kidney, or navy
                                                                         serve with salsa and side of
beans                                    put in a whole wheat tortilla
                                                                         sliced fruit
Grated low-fat cheese

                                         to whole wheat noodles in
Add tofu or cooked chicken cubes                                         stir in frozen vegetables
                                         low sodium chicken broth

2-3 Scrambled egg whites to one
                                         on whole wheat toast            side of fresh fruit
whole egg

                                         on a whole wheat bun or
Canned tuna with fat free mayonnaise                                     side of fresh fruit

                                                                         add lettuce and tomato to
Mix an egg white into lean ground        and serve on a whole wheat      burger
beef and form into burgers, pan fry      bun
                                                                         side of fresh fruit

1-2 TBSP Natural Peanut butter           on whole wheat toast            serve fruit for dessert

Brown ground beef or veggie ground
round in a fry pan                       add to cooked brown rice        and frozen vegetables
Add fat free cream soup as sauce

Brown ground beef or veggie ground       add cooked whole wheat          add frozen vegetables and
round in a fry pan                       pasta                           tomato sauce

Stir fry sliced beef, pork, chicken or   serve with cooked brown rice    add fresh or frozen veggies
tofu with an oriental sauce              or whole wheat noodles          to meat while cooking

Coat chicken breast with Shake 'n        serve with cooked brown rice    add cooked frozen
Bake                                     or whole wheat noodles          vegetables

Scramble 3 egg whites to one whole                                       add vegetables to eggs and
                                         serve with whole wheat toast
eggs, top with cheese                                                    cook together

                                         Grocery Shopping Checklist
                     Check off the ones you use and keep them well stocked.
    You may want to make some copies of this list, add to it, or make your own list to post on your
 refrigerator. Remember, by keeping your favorite healthy foods on hand lowers your risk of impulse

Grains & Starches

____Oatmeal (plain rolled oats)
____Cereals (fiber, 3 grams or more per serving, sugar, 5 grams or less per serving)
____Whole wheat or whole grain bagels
____Breads, whole wheat, whole grain
____Pita breads, whole wheat
____Rice, brown, Basmati, Jasmine, Wild rice
____Tortillas, whole wheat
____Pastas (whole wheat and vegetable)
____Potatoes all varieties Baking, Yukon Gold, Red, New, Sweet and Yam
____Dried beans, peas and lentils
____Dried bean soups


____Bell Peppers
____Cole Slaw Mix
____Green Beans
____Lettuce – Romaine, Mixed Greens, Spinach
____Snow Peas
____Frozen vegetables if necessary (canned are higher in sodium)

Tip: The deep dark vibrant vegetables are full of natural vitamins and minerals.
(keep stocked and in reach so it is easy to grab)
____Berries, blackberries, blueberries, raspberries, strawberries
____Melons, cantaloupe, honeydew, and watermelon
____Canned fruit packed in its own juice or water

Lean Meats, Fish, Poultry
(less than 50% of the calories from fat or 93% lean)

____ Beef Lean Cuts: tenderloin, sirloin, filet, eye of round, flank steak for fajitas
____Longhorn Beef (Lean cuts and ground longhorn compare to turke y breast in fat and
cholesterol. Range fed
         livestock can be purchased that is naturally raised without the assistance of antibiotics and
steroid injection)
____ Pork Lean Cuts: tenderloin roasts or butterfly pork chops for fajitas or stir-fry
____ Fish Fresh: sea bass, tuna, swordfish, halibut, tilapia, and trout
     (Pond raise fish is freshest, is not exposed to the environmental contaminants of public bodies
     of water, and does not endanger the species in the wild. If fish smells fishy it is not fresh.)
____Shellfish: (low in fat high in cholesterol for those that need to limit cholesterol)
____Chicken, Turkey, and Poultry: breasts and thighs (boneless/ skinless), filets, tenderloin, Cornish
game hens
____Ground Meats: Longhorn beef, round steak, sirloin, veal, pork loin, turke y, chicken, venison
or blend of
     these.(Have them wrapped in 6 or 8 oz. portions to eat that day or to freeze for later. Thaw for
     a quick burger, spaghetti dish, taco salad, etc.)
____Wild game: Ostrich, Venison (most wild game is very lean and healthy with the exception of
duck which is
         higher in fat)
____Deli Meats – ham, roast beef, turkey or chicken breast

Remember: All visible fat should be trimmed to reduce calories and fat.
Note : The leanest cuts of meat are found in the hind and loin of livestock. The breast is the
leanest part of the bird.

Milk Products, Cheese, and Eggs

____ Yogurt, low-fat or nonfat, plain or with fruit
____ Milk 1%, or skim
____Soy Milk
____ Cheeses, Part-Skim, skim milk or low-fat (50% fat or less per serving) (2% slices melt well
on bread, potatoes, vegetables, and pasta)
____Cottage cheese (nonfat, 2%)
____Sour cream, low- fat or nonfat (low-fat or even whole milk yogurt is a great substitute for sour
____Cream cheese, low-fat or fat-free

Canned Goods

____Tuna, chunk light in spring water (wash under clean water and drain before eating)
____Chicken breast in broth
____Black olives for flavor (Use as toppings for pizza, salad, sandwiches, they are a heart healthy
fat source)
____Beans – black, chili, kidney, pinto, fat-free refried, garbanzo, lima
____Mexican corn
____Broth - chicken, vegetables and beef – low-sodium
____Broth based soups
____Artichoke Hearts in water
____Pasta Sauce
____Pizza sauce
____Tomato paste/sauce/crushed
Frozen, Convenience, and Snack Foods

____Frozen fruit, no sugar added (peaches, strawberries, blueberries, raspberries)
____Nuts-All varieties raw, roasted, shelled or unshelled. Avoid roasted in oil and salted.
____Non-fat frozen yogurt - Sorbet
____Popcorn (If microwave,1- 2 grams fat per serving)
____Whole grain pretzels
____Low- fat cookies (graham or animal crackers, ginger snaps)
____ Low- fat granola
____Whole grain bread sticks
____Bottled waters or sparkling water in glass bottles

Sauces, Condiments, and Oils

____Bar-B-Q sauce (try fruit flavored varieties like Raspberry Chiptole on chicken)
____Broth (chicken, beef, and vegetable)
____ Pickles, dill, sweet, bread and butter, pickled vegetables and relish
____ Salad dressings and mayonnaise, low-fat or nonfat
____ Soy sauce
____ Salsas and Pica de Gallo
____Spaghetti and pasta sauces (use garden varieties and tomato based sauces like onion and
garlic, or basil and
     and avoid sauces with cream base or made with meats and cheeses)
____Mustard - all varieties
____Taco Sauce
____Teriyaki sauce and marinade
____Worcestershire sauce
____Oils, olive, canola, sesame, peanut, avocado. and macadamia nut (different oils can add
nutritional value
     and flavor to food)

Herbs, Seasonings and Spices

(Keep your most commonl y used items in stock)

____Herbs-dried basil, cilantro, dill, garlic, oregano, mint, basil, rosemary, etc.) Easy to grow
fresh or if you have
     access to a store that sells herbs in bulk you can buy a small quantity which is fresher and
     cheaper than large jars.
____ Seasonings for flavor, seasoned, lemon, or garlic salts and peppers, curries,
     onion, cumin, mustard powders; poultry seasoning, cayenne or red pepper…
____Spices-All spice, cardamom, cinnamon, ginger, nutmeg, saffron….

____ aluminum foil, heavy duty
____ziplock storage containers – all sizes
____plastic wrap
____ziplock baggies – gallon
____ziplock baggies –sandwich
____ziplock baggies –snack

                  50 Ways to Love Your Fruits and Veggies
    1.   Mix a bag of shredded cabbage with a little light coleslaw dressing; chopped apples or canned
         pineapple chunks are optional.
    2.   Add grated carrots or zucchini to spaghetti sauce.
3.    Substitute green peas for half the avocado in guacamole to reduce fat without changing the taste or
4.    Add chopped fresh tomatoes and cilantro to bottled salsa as a quick dip for chips, baby carrots, or
      pita, or pile it on as dressing for salads, tacos, and burritos.
5.    Make pumpkin pie with fat-free canned milk and low-fat crust.
6.    Add lots of leaf lettuce, red onion, and thick tomato slices to a turkey sandwich.
7.    Pop frozen blueberries or grapes into your mouth for a sorbet like treat.
8.    Top your morning cereal with dried plums or cranberries or a handful of fresh berries.
9.    Drink a travel-size box of orange juice on the way to work.
10.   Stir fresh peaches or berries into frozen yogurt.
11.   Add canned mandarin oranges to your spinach salad.
12.   Skewer more vegetables (cherry tomatoes, carrot slices, mushrooms, eggplant, onion, squash,
      sweet potato, etc.) than meat on your shish kabobs.
13.   Add frozen green peas to canned chicken noodle soup.
14.   Never, and I mean never, leave the house without a snack stash (banana, orange, apple, baby
      carrots, raisins, grapes).
15.   Puree fresh fruit, sweeten it with concentrated apple juice, and freeze it into ice cubes or pops.
      Add cubes to club soda for a refreshing drink.
16.   Add fruit to your milkshake (smoothie).
17.   Make fruit or vegetable salsa and sauces with mango, papaya, peach, or pineapple and use it in
      place of creamed sauces on meats, fish, and chicken.
18.   Sweeten nonfat, plain yogurt with fruit.
19.   After dinner, place a platter of cut-up fruit on the table for snacking in the evenings.
20.   When eating out, order entrees that feature vegetables (grilled vegetable sandwich, salad,
      vegetable soup).
21.   Ask your waiter to hold the potato and instead bring two side orders of vegetables (steamed) with
      your meal.
22.   Add grapes, mandarin oranges, or cubed apples to chicken salad.
23.   Skip the syrup, and top pancakes, waffles, or French toast with fresh fruit.
24.   Puree vegetables such as cauliflower, carrots, or broccoli to add to soup stock and sauces.
25.   Add dried fruit to stuffing and rice dishes.
26.   Double your normal portion of and vegetable (except French fries or iceberg lettuce!).
27.   Cut sweet potatoes into half-inch strips and roast them, for a tasty alternative to French fries.
28.   Stuff an almond into each of five pitted dried plums for a sweet, chewy, crunchy snack.
29.   Plan your dinner around the theme of “Meat and Three Veggies.”
30.   Toss a bag of frozen stew vegetables (large hunks of carrots, potato, celery, and onion) with a
      tablespoon of olive oil, a dash of salt and pepper, and a few sprigs of fresh rosemary. Roast at 425
      degrees for 30 minutes.
31.   Toss chopped tomatoes, corn, red onion, salt, and rice vinegar for a quick and filling snack or
      lunch salad.
32.   Add cilantro, chopped tomatoes, corn, grated carrots, or other vegetables to tacos and burritos.
33.   When flying, as for a tomato or orange juice for your in-flight beverage.
34.   Once a week, have a meal salad for dinner, such as Cajun-salmon Caesar salad or grilled-chicken
      spinach salad with mandarin oranges.
35.   Take advantage of precut vegetables, packaged salads, supermarket salad bars, and specialty
36.   Grill extra vegetables at dinner to use in a quick wrap for tomorrow’s lunch.
37.   Fill a halved cantaloupe with lemon-flavored yogurt.
38.   Skip the fruit drinks, blends, and “ades,” and go for the 100 percent orange, grapefruit, prune,
      pomegranate, and pineapple juices. Remember moderation!
39.   Add flowers such as dandelions, violets, daylilies, clover, and oxalis to salads.
40.   Add steamed asparagus or green beans to your favorite pasta dish.
41.   Top pizza with quartered artichoke hearts (canned in water), roasted red peppers, red onion, sliced
      zucchini, and fresh tomatoes.
42.   Order deli sandwiches with extra tomatoes.
43.   Whip steamed chopped collards or chard into mashed potatoes.
    44.   Buy produce at various stages of ripeness to avoid spoilage.
    45.   Stock up on frozen plain vegetables for last-minute meals.
    46.   Keep dried fruit on hand for a quick snack.
    47.   Plant a pear or apple tree, a row of blueberry bushes, or a vegetable garden in the backyard.
    48.   When eating out, ask for two sides of vegetables, or split an entrée and complement it with a salad.
    49.   At parties, sip on orange juice, tomato juice, or Bloody Mary mix.
    50.   Take a low-fat cooking class and share vegetable recipes with friends.

The Solution Discovery Process
Step One: Identify an area (areas) in need of a solution. Describe as clearly and completely
as you can. What is not working? Ask yourself what people, places, events, thoughts, or feelings
make it difficult to:

     Control my eating/make better food choices?

     Be active today?

     Maintain a positive attitude?

Step Two: Break each area down into smaller steps. Think about each step one at a time so
you are not overwhelmed. Select the step(s) you wish to work on.

You may discover only one step that you wish to address or you may have several. It is best to
work on one or two at most at one time. Select the ones you will work on and focus your energy
on dealing with them.


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