Program Overview

Supplements Overview

Training Overview

 

Welcome to the nutrition segment of the Bikini-Ready Body Video Trainer. I’m looking forward to guiding you toward your goal of creating your best beach body ever!

I’m sure you’ve heard countless times that “abs are made in the kitchen.” Well, the same goes for the rest of your physique. Nutrition is critical to transform your body, to provide fuel for your training, and to help your body recover. However, it can be time-consuming, confusing, and stressful to many people. With the Bikini-Ready Body Video Trainer, I’ll make it as simple and convenient for you as possible.

You will focus on eating frequent, small meals which are full of healthy nutrients to give your body what it needs. All your macronutrients—proteins, carbohydrates, and fats—and your micronutrients—vitamins and minerals—will be laid out for you so you know exactly what and when to eat. I will also include a grocery list to make your shopping trips efficient. Trust me when I say that in a couple of weeks, the habit of eating like this will be second nature and will seem easy, so be patient and stick with it.

 

 

To ensure that the nutrition plan is perfectly suited for you, I’ll provide an online calculator to establish your daily macronutrient breakdown. It’s important to remember that everyone is different and will require different amounts of food. Your macro breakdown will take your personal goal into account to make sure you stay on the right track for the killer body you’re working toward.

To help meet your nutrition goals, we recommend you track your calories and macros using the MyNetDiary app.

Nutrition Calculator

Goal:	Lose Fat Gain Muscle
Height:	3 4 5 6 7 Ft 0 1 2 3 4 5 6 7 8 9 In
Weight:	Pounds
Age:	Years

Macronutrient Breakdown

Total Calories:	0
% Protein:	Calories from Protein: 0 g of protein daily.
% Carbohydrates:	Calories from Carbs: g of carbohydrates daily.
% Fats:	Calories from Fat: g of fats daily.

Estimates do not include women who are pregnant or breastfeeding. Calculations are to be used as a general guideline. Always consult your doctor before beginning any diet or exercise program. Total calories are calculated for a moderately active woman training 5 days per week as outlined in this program.

 

The most important aspect when it comes to nutrition is to always be prepared. Find a day of the week to cook in bulk so you always have healthy options ready to eat. Take the time to pack your meals before you leave for work if you’re going to be out of the house for a long stretch of time. Being prepared will ensure that you don’t miss any meals or feel the need to resort to less healthy convenience foods.

Hydration cannot be overlooked! Your body needs to stay hydrated to function at its best. I make sure to always carry a large reusable water bottle with me all day long. While your individual needs may vary based on your weight, age, and activity level, you should aim to drink at least a gallon of water per day.

As you start on this journey with me remember one important thing—a properly fueled and hydrated body will perform best. Healthy, nutrient-dense food and plenty of water will go a long way toward you feeling your best when you hit the beach in a new bikini.

 Sample Diet Plan

Cardio (AM or PM):

• 1 scoop of Hydra-Charge
• 1 scoop of BCAAs

Meal 1: Breakfast

• 1 serving of Clean Burn
• 1/2 cup oatmeal, uncooked 
• 1/4 cup blueberries
• 1 whole egg 
• 3 egg whites 

Meal 2: Snack

• 1/2 cup Greek Yogurt 
• 1/4 cup Almonds

Meal 3: Lunch

• 1 serving of Clean Burn
• 4 oz. boneless, skinless chicken breast, cooked
• 4 oz. sweet potato
• 1 cup green veggies

Pre-Workout:

• ½-1 scoop of Pre-Kaged

Intra-Workout:

• 1 scoop of In-Kaged

Meal 4: Post-Workout Meal

• 1 scoop Re-Kaged, mixed with water

Meal 5: Dinner

• 1 serving of Clean Burn
• 4 oz. boneless, skinless turkey breast, cooked
• 1/4 cup black beans 
• 1/2 cup brown rice
• 1/2 avocado 

Meal 6: Pre-bedtime Snack 

• 1 scoop Kasein, mixed with water