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    14-Day Bootcamp PDF

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    Ty Tử Tế

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    © All Rights Reserved
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    14-Day Bootcamp PDF

    Uploaded by

    Ty Tử Tế
    1K views10 pages

    Original Title

    14-day Bootcamp.pdf

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    © © All Rights Reserved

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    PDF, TXT or read online from Scribd

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    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    1K views10 pages

    14-Day Bootcamp PDF

    Uploaded by

    Ty Tử Tế

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
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    The protocol recommends starting with a low carb bootcamp for 14 days, transitioning to a modified low carb diet with 25% of calories from carbs and incorporating refeeds dependent on body fat percentage and activity levels.

    The recommended diet is to start with a low carb bootcamp for 14 days, transition to a modified low carb diet with 25% calories from carbs, and have refeeds dependent on body fat percentage and activity levels.

    The goal of the low carb bootcamp is to eliminate dairy, gluten, wheat, and sugar for 14 days while limiting carbs to 50g or less per day and getting protein, fat, and fibrous veggies.

    Protocol for Carb Intolerant

    Clients

    © Copyright 2001-2016, Poliquin Group™


    Protocol for Carb Intolerant Clients

    • Diet
    – Approximately 75% of the population will start here
    – Start with Low Carb Bootcamp for 14 days
    – Transition to Modified Low Carb Diet (25% calories
    from carbs)
    – Refeeds are dependent on bodyfat percentage and
    on activity levels

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Day 1-14 – Low Carb
    •No more than 50g of carbohydrate
    – Can have berries
    – Eat mainly fibrous green veggies

    •Unlimited lean protein

    •Unlimited fat

    •Can use Ucan for performance and cortisol control

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Eliminate:
    • Dairy

    • Gluten

    • Wheat

    • Sugar

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Day 15 – Carb Up
    •Add a large amount of carbohydrates and lower
    protein and fat

    •Carbs should be fibrous veggies and starches

    •Goal is 50% extra calories this day from


    carbohydrate

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Moving forward
    • Eat one higher carbohydrate dinner every 5-7 days

    • As client leans out, reduce number of days between


    carbohydrate dinners

    • The goal is to get client to minimum 25% calories


    from carbohydrates and maintain fat loss

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Sample menu day 1-14
    Breakfast
    •1 Buffalo meat patty
    •½ avocado
    •1 Cup Spinach

    Lunch
    •1 large venison steak
    •1 Cup Asparagus with Ghee

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Afternoon snack
    • Celery
    • 1 TBSP walnut butter

    Pre Workout
    • 1 scoop Ucan

    Post Workout
    • 2 scoops protein powder in water
    • 1 scoop UCan

    © Copyright 2001-2016, Poliquin Group™


    Low Carb Bootcamp
    Dinner
    • 150 grams of halibut
    • 1 cup Green Beans with Coconut Butter

    Evening snack
    • Roast beef wrapped in Lettuce

    © Copyright 2001-2016, Poliquin Group™


    Liquid Post-Workout Nutrition
    • 0.3 g of whey protein concentrate per pound of
    bodyweight

    • 0.1 g-0.3 g of glutamine per pound of bodyweight

    • 0.1 g of glycine per pound of bodyweight

    © Copyright 2001-2016, Poliquin Group™

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