OK! My dear Bodyholics, take your time, read through this, commit and take a deep breath. Remember: I am ALWAYS available for any clarification on the Bodyholic Insider as well as the Lives!
Here we go:
The Nutrition
I am going detail 3 options:
Option 1: The Full-On BTC 2.0
An example of a day would be (this is my day):
wake up
5 reps
supplement: such as omega-3 and glucosamine
small snack: fruit
workout: bcaa
protein: powder
workout: bcaa
meal: protein source with veg and carb
meal: protein source with veg and carb
sleep
Do you see the key here? It is based entirely on my training and the food is CLEAN CLEAN CLEAN and H E A L T H Y.
Option 2: The Super Structure
Several Bodyholics want to know EXACTLY what they are eating - I feel you. The first option may not be specific enough and you may not need to supplement. If you are just focusing on nutrition then, this program may be perfect for you so your mind can be quiet and you can see results:
Breakfast:
1 fruit / 6-oz
1 oz-1.5 oz dry grain / 4 oz-6 oz cooked
1 protein (weight depends on activity level and the protein itself)
Lunch:
0.5 oz fat
1 fruit / 6-oz
1 oz-1.5 oz dry grain / 4 oz-6 oz cooked (you can leave this out if you are not training hard)
1 protein (weight depends on activity level and the protein itself)
Dinner:
14 oz vegetables
1 oz-1.5 oz dry grain / 4 oz-6 oz cooked
1 protein (weight depends on activity level and the protein itself)
0.5 oz fat
Option 3: Do Your Thing
I love this option! If you have the discipline to eat healthy and maintain a healthy lifestyle and you do not want me, or anyone else to tell you when and what to eat - GREAT!! Listen to your body! Don't eat too much, don't eat too little and keep clean and healthy. Done.
Combos of the options work too! You must do what fit YOU and YOUR lifestyle. The only 2 things the BTC 2.0 absolutely requires is: 1. a lot of water. all day. long. WATER!!!!!!!!!! WATER!!!! 2. eating clean. WHOLESOME foods!! No joke guys!! Fuel properly, and you are gold!
Keep in mind that this is ONLY advice. I am definitely not a nutritionist. I am just an athlete and a trainer with the certification of sports nutrition that only enables me to advise and NOT prescribe.
The Training
Option 1: Follow along with me.
Option 2: Just do the workouts as YOUR Dailies - regardless of the challenge.
Option 3: Combine the above 2 options.
If you are opting for 1... let's do thiiiiis:
Every day: Wake up and perform 5 reps of any calisthenics move you want.
Every day: 15 min light workout.
The BTC 2.0 Training Schedule:
Day/Focus/Type
Balance reps
Upper reps
Lower reps
Total time
Balance time
Total time
Upper time
Lower time
Total reps
Balance reps
Total reps
Upper drop-failure
Lower drop-failure
Balance time
I am so hyped. So. Freaking. Hyped.
Let's smash this. For real. Get your mind right!
xoxo, Di
©2020 by bodyholic
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