The diet is really a combination of The Warrior Diet and Eat Stop Eat. There are other factors in the diet plan that allow you to build muscle and lose body fat. While going through the week eating this way and going through our 4 day program, you will lose fat. Not muscle and water. I can not stress enough to make sure that you follow the diet plan as described below. There is a morning diet plan and an evening diet plan. The diet relies on timing as one of the key components for fat burning. It is mandatory that you do the post workout nutrition shake right after the class, it will help you recover and keep your body hormonally balanced. To keep that going, you must continue to follow the plan.

On the fasting days, remember to go to bed with the intention that you are fasting the next day. This way you do not wake up thinking that you are starving. Trust me, it is mental. If you start thinking of food you will trick yourself into thinking you need food. You do not. Drink plenty of good water and sprinkle a tiny bit of sea salt in the water to get some good minerals into your system. You will eat a good balanced dinner to break the fast. If you want to read more about fasting, email me and I will reply with the book Eat Stop Eat.

The diet plan has a cheat day, Saturday or Sunday would be ideal for a cheat day. But, if you get invited to a  party or something and you know you are going to be bad, use that day as your cheat. Then go back to the plan the following day.

I do recommend supplements on this diet. They are not mandatory, but they will help in the scheme of just trying to be a healthier person. Here is a list of what I recommend. If you check out my post below titled “My day on the Warrior Diet”, you will get an idea of how I use supplements to create balance.

1. Fish oil. We sell Carlson’s brand because it is clean, high quality  and inexpensive.

2. Protein powder. I suggest Warrior Whey brand as the first option. You can access the website for Warrior Whey on the shop part of our site.  Jay Robb is another great choice. Both come from grass fed cows. If you are lactose intolerant, go with Sun Warrior. It is a brown rice based protein powder.  They are all high quality, think of them as steak and the cheap stuff as hot dogs. Jay Robb and Sun Warrior can be purchased at Lassen’s.  If you are doing protein shakes daily, do not use the low quality. Examples of low quality are, Muscle milk, EAS, or Costco brands.

3. Vitamin C. Taken before a workout will help you recover. If you are going to give 100% every workout, you must recover.

4. Liquid amino acids. We carry this at my gym. This mixes in water and if taken while working out on an empty stomach, it will help keep you strong and burning fat. This works really good for morning workouts.

5. A good multi vitamin with minerals. I like the brand Alive. Choose the one that is right for your sex and age.

I do not suggest fat burners or any claim in a bottle. While following this diet and doing the workouts you do not need all of the crappy stuff that is sold claiming to get you lean. So, stay away from these crappy supplement stores in town. At the end of the day, it is about changing your habits. This diet is a lifestyle change. This style of eating will get you leaner and healthier. But keep in mind that it is not “normal or “traditional” in the sense of the american diet. But over 60% of Americans are overweight. Scientists have stated that up to 80% of Americans will have type 2 diabetes in the next 10 years. This is the result of us eating a tremendous amount of low quality foods and moving very little. Follow this plan and you will go in the opposite direction of the average American.  You are going to eat high quality food on this diet. I suggest shopping at Trader Joe’s and Lassen’s. Because you are trading breakfast and lunch for protein shakes, apples, salads etc. you will have extra money to buy really good dinner foods. A whole organic chicken costs a little more than the ready to eat ones from costco, but the taste and nutrition is so much better from the organic.

Shop weekly for the food items that you will have after your workout, during the day and dinners. Be prepared! Most of us end up in trouble when we have to try and stick to a plan while eating out. If during the day you choose to eat a salad with hard boiled eggs etc., go to Lassen’s Deli. They have the best salads in town. They also make fresh veggie juices that can work in the afternoon for the plan.

The Diets are below.

Tim Gojich

A.M. X-TREME FAT LOSS DIET

5AM  WORKOUT. EXERCISE WITHOUT FOOD AND DRINK WATER BEFORE AND DURING WORKOUT OR DO A SERVING OF BRANCHED CHAIN AMINO ACIDS MIXED IN 30 OUNCES OF WATER.  WITHIN 30 MINUTES OF WORKOUT, DO A POST WORKOUT SHAKE. (MANDATORY)

150 pounds:  20 grams protein (1 SCOOP) post-workout
200 pounds:  20 grams protein (2 SCOOP) post-workout
250 pounds:  20 grams protein (3 SCOOP) post- workout

Your protein source for post workout should be whey isolate or whey concentrate. I recommend Warrior Whey, or Jay Robb. They both come from grass fed cow sources and are processed properly. This is key when you are using protein as a staple to your diet. Cheap quality protein will cause gas, acne, bloating etc. The warrior whey is a great choice for meal replacements because of its high fiber and good fats. To purchase the warrior whey go to our store on this site and click the banner below.

9 AM – 1 SCOOP OF ORGANIC WHEY PROTEIN MIXED IN WATER AND AN APPLE OR 1 SERVING OF GREEK YOGURT MIXED WITH BERRIES.

12:30 TO 2:00 PM – A SALAD WITH LOTS OF VEGGIES, NUTS, SOME FRUIT IF DESIRED AND  ADD 1 TO 2 SCOOPS OF COTTAGE CHEESE OR 1 OR 2 HARD BOILED EGGS FOR PROTEIN.  IF YOU ARE NOT REALLY HUNGRY  DO A FRESH JUICE. THIS COULD BE 2 CARROTS, 2 CELERY STALK, 1 BEET AND ½ CUCUMBER, OR YOU CAN HAVE 4 OUNCES OF UNSEWEETENED CRANBERRIE JUICE AND 20 OUNCES OF WATER POURED OVER ICE.

DINNER – GREEN SALAD WITH SPINACH, BELL PEPPERS, ONIONS, ETC. WITH OLIVE OIL DRESSING.

1 SERVING OF SOUP, MAKE SURE IT IS LOW SODIUM.

1 SERVING OF FREE RANGE CHICKEN, BEEF, FISH, OR TURKEY ETC. (ROTATE EACH DAY)

½ OF A BAKED POTATO, OR ½ CUP OF WILD OR BROWN RICE, OR ½ OF A YAM, SWEET POTATO. (ROTATE EACH DAY)

BIG SERVING OF STEAMED VEGGIES.

DESSERT- 2 TO 4 SQUARES OF 70 % OR HIGHER  DARK CHOCOLATE (OPTIONAL). (TRADER JOE’S)

YOU WILL EAT THIS WAY ON MONDAYS, WEDNESDAYS, THURSDAYS AND SATURDAYS . YOU WILL FAST FROM DINNER TO DINNER STARTING MONDAY  NIGHT UNTIL TUESDAYS  DINNER. YOU WILL FAST A SECOND TIME FROM DINNER THURSDAYS UNTIL DINNER FRIDAY. CHEAT DAY IS SUNDAY. REFER TO FASTING SHEET FOR TUESDAYS AND FRIDAYS . I RECOMMEND FASTING AT LEAST ONCE DURING THE WEEK. YOU ARE FINE DOING 2 FASTS IN A 7 DAY PERIOD AND THAT IS WHY I AM SUGGESTING TUESDAYS AND FRIDAYS. PLEASE READ THE PDF BOOK EAT STOP EAT. IT IS POSTED BELOW. IT WILL GIVE YOU THE CONFIDENCE NEEDED TO FAST. REMEMBER, YOU ARE MISSING BREAKFAST AND LUNCH, SO YOU ARE NOT STARVING. THE BENEFITS OF FASTING GO WAY BEYOND JUST FAT LOSS. SO IT IS A GREAT HABIT TO GET INTO.

IF YOU HAVE ANY QUESTIONS PLEASE CALL US.

FIT FOR LIFE 2204 E STREET BAKERSFIELD CA 93301 * 661-325-0900 * FITFORLIFEBOOTCAMP.COM

P.M. X-TREME FAT LOSS DIET

8 AM – 1 SCOOP OF ORGANIC WHEY PROTEIN CONCENTRATE ( WARRIOR WHEY),  MIXED IN WATER AND AN APPLE OR 1 SERVING (1/2 CUP IF 150 OR UNDER OR 3/4 IF 155 OR HIGHER) OF GREEK YOGURT MIXED WITH BERRIES. TRADER JOE’S HAS A GOOD SELECTION OF FROZEN BERRIES. A GOOD ONE TO MIX IN YOUR YOGURT IS THE BLUEBERRY, RASBERRIES, BLACKBERRIES.

12:30 TO 2:00 PM – 2 HARD BOILED EGGS WITH A LITTLE SEA SALT IF YOU ARE CRAVING PROTEIN. IF NOT DO A FRESH JUICE. THIS COULD BE 2 CARROTS, 2 CELERY STALK, 1 BEET AND ½ CUCUMBER, OR YOU CAN HAVE 4 OUNCES OF UNSEWEETENED CRANBERRIE JUICE AND 20 OUNCES OF WATER POURED OVER ICE. ANOTHER OPTION HERE IS A BIG SALAD WITH LOTS OF VEGGIES AND ADD THE HARD BOILED EGGS TO THE SALAD. THIS IS A REALLY GOOD OPTION IF YOU ARE GOING OUT TO LUNCH.

6PM WORKOUT. EXERCISE WITHOUT FOOD.  A SERVING OF BRANCHED CHAIN AMINO ACIDS MIXED IN 30 OUNCES OF WATER WILL GIVE YOU A BOOST OF ENERGY WHILE PRESERVING MUSCLE DURING EXERCISE. I LIKE THE LIQUID OR POWDER VERSION BECAUSE YOU CAN SIP AT IT DURING THE WORKOUT.  WITHIN 30 MINUTES OF WORKOUT DO A POST WORKOUT SHAKE. (MANDATORY)

150 pounds: 20 grams protein (1 SCOOP) post-workout
200 pounds: 40 grams protein (2 SCOOP) post-workout

250 pounds: 60 grams protein (3 SCOOP) post-workout

7:30 PM / DINNER – GREEN SALAD WITH SPINACH, BELL PEPPERS, ONIONS, ETC. WITH OLIVE OIL DRESSING.

1 SERVING OF SOUP, MAKE SURE IT IS LOW SODIUM.

1 SERVING OF FREE RANGE CHICKEN, BEEF, FISH, OR TURKEY ETC. (ROTATE EACH DAY)

½ OF A BAKED POTATO, OR ½ CUP OF WILD OR BROWN RICE, OR ½ OF A YAM, SWEET POTATO. (ROTATE EACH DAY)

BIG SERVING OF STEAMED VEGGIES.

DESSERT- 2 TO 4 SQUARES OF 70 % OR HIGHER DARK CHOCOLATE (OPTIONAL). (TRADER JOE’S)

**YOU WILL EAT THIS WAY ON MONDAYS, , WEDNESDAYS, THURSDAYS AND SATURDAYS. YOU WILL FAST FROM DINNER ON MONDAY  NIGHT UNTIL DINNER ON TUESDAY NIGHT. A SECOND FAST CAN BE DONE FROM DINNER THURSDAY UNTIL FRIDAYS DINNER.  REFER TO THE FASTING ARTICLES TO LEARN MORE ABOUT YOUR 24 HOUR FAST. I HAVE PROVIDED THE LINK FOR THE BOOK EAT STOP EAT BELOW. PLEASE READ IT. THE BOOK WILL GIVE YOU ALL THE CONFIDENCE NEEDED TO GET READY FOR YOUR FASTS. YOUR CHEAT DAY IS SUNDAY. READ THE CHEAT DAY ARTICLE BEFORE CHEATING.

IF YOU HAVE ANY QUESTIONS PLEASE CALL US.

FIT FOR LIFE. 2204 E STREET. BAKERSFIELD CA. 93301 * 661-325-0900 * FITFORLIFEBOOTCAMP.COM

I  mentioned in class that I would offer some options to make the x-treme fat loss diet a little more broad with food choices. Remember,  this diet is meant to shift your body into a fat burning machine. This requires you to under eat food that would slow down the digestive system system during the day. So eating chicken, beef, fish etc. is not an option during the day. Instead your protein choices are those low on the food chain. These include hard boiled eggs, Greek yogurt, cottage cheese, whey protein etc . I am also having you keep complex carbs to a minimum during the day. Complex carbs are oatmeal, bread, pasta etc.   This strategy makes fat your primary energy source during the day. This diet is 6 weeks long. If in the next 6 weeks you are doing activities outside of the get fit boot camp workouts, you might need to adjust the diet a little. Walking, light cardio, yoga etc. will not need an adjustment. A 5k, 10k, long hike, or anything really demanding on your body will need an adjustment. Just email me and I can give you tips for that. If you fail to adjust your diet for extra activities, you run the risk of losing lean tissue.  Below are foods that you could add to the diet starting this weekend or Monday.

AM DIET

If you workout in the morning and you feel that your energy is low during the workouts add liquid amino acids to your water.  We carry this product  at my gym.  This  supplement will  keep you strong and energized during a fat loss workout without adding calories. Post workout is the same as it has been. The second shake with an apple could be replaced with  a serving of fat free  Greek yogurt and about 1/2 cup of mixed berries. (blueberry, raspberry, black berry) These are around $1.50 at Trader Joe’s. Another option there would be a serving of fat free or 1% cottage cheese with an apple or pear. At lunch, you could do a salad such as the dinner salad and add a hard boiled egg or 2 to it. If you are not able to break away for lunch, I would do the whey protein shake and apple. Prior to dinner if you feel you need something around 4 or 5pm, eat some nuts. Go with a handful of any of these nuts. Almonds, walnuts, cashews, pistachios. These are to be eaten raw if possible. Lassen’s has a great selection of nuts. Stay away from  trail mix or dried fruit.  Just nuts. The next meal is dinner. I really want you getting a good variety of colors, and crunch to your salad. The crunch is fiber and the colors are vital nutrients. For the meal try and rotate your proteins and carbs. So a Monday night might be a 6 0z. steak, baked potato with Greek yogurt and butter, and steamed broccoli. Tuesday might be roasted chicken, sweet potato, and steamed asparagus. Wednesday could be Salmon, wild rice and a steamed medley of a bunch of veggies. The pattern is a rotation.  This rotation of foods will keep you healthy and satisfied. I would also start to make it a rule to take 3 to 5 grams of fish oil after dinner. If you go through old blog posts that I have done, you will see why you need fish oil.

PM DIET

The options listed above are the same for you. If you feel like you need a little boost prior to your workout at 6pm I suggest the liquid branched chain amino acids in your water. If mixed in 30 ounces of water, you could continue sipping at it throughout your 6pm workout. I like to say that amino acids are your insurance policy against muscle loss. Studies have shown that when you use amino acids before and during your workout, you are more likely to maintain or gain lean muscle tissue. With that being said, this diet provides quite a bit of protein so you need not worry.

If you have been following the diet and making all the workout days I know that you are losing body fat. The X-Treme Fat Loss Diet takes a few days if not a week to start getting used to.  This strategy will continue to work to get you lean even beyond this program. There is a lot going on within the programs diet. One of the key components is the CHEAT DAY. The cheat day does a lot to actually keep you on track. Without going into a lot of the science behind it I will give you some tips on how to cheat so that it will not effect your FAT LOSS. Remember there is a strategy to cheating and it does not include going to a buffet 3 times a day and taking in 5,000 calories. You want to show some control. So a couple of slices of pizza are fine, while half of the pizza with ranch dressing is still a bad idea. Below are some examples of cheating.

During  the week the diet has you getting  away from overloading yourself with carbohydrates first thing in the morning. This allows your body to burn fat as fuel instead of carbs while you go about your day.  On your cheat day, go ahead and have pancakes or waffles or a bagel with a couple of eggs. If you like Oatmeal, have it with raisins, a little brown sugar, butter, and cinnamon. If you like eggs Benedict, have them for breakfast. Morning is a good time to take in some fruit that the diet does not have you doing such as cantaloupe, melon, oranges etc.

At Lunch you can have a sandwich, couple of slices of pizza, Chinese food, etc. Of course not all at once.  You are cheating using carbs again at this meal but not going crazy. A 6 inch sandwich is still better than a foot long. If you like Cheeseburgers, go for a single and a small fry. A double burger with large fry will make you want to hurl after eating clean all week.

You are not restricted so much at dinner on the program. The dinners have had a pattern of starting with a salad and working your way up to dinner with soup and keeping the carbs fibrous. To cheat at dinner, have things in their correct portions such as,  pasta, garlic bread, Parmesan chicken, tacos, burritos, etc. Again, different than what you have been doing but you are not going crazy. 5 tacos is still a bad idea. 2 should be just fine.  Desert can be a little ice cream, cake or pie etc. Just watch the portion size.

An important note on cheating; if you have an addiction to sugar and this diet has started to curb it, do not let the cheat day trigger you to want to go back to soda drinking, ice cream eating, candy during the day etc. These habits have to go away if you want to lose fat long term. All it takes for someone addicted, is one time. This is as true a statement about sugar as it is with alcohol and drugs. The effected area of the brain is similar. So, if you are addicted, try and stay away from sugar this early in the program. After a few weeks you might be able to bring some back. You know yourself better than anyone, do not let sugar lie to you. You do not need it.

Remember, this diet is really a lifestyle change. It takes time to change. If you could string together a solid 7 days following it just the way that it is written, I know you will lose fat and feel great while doing it. Cheating falls into the scheme of a 7 day pattern including fasting once or twice a week. The cheat keeps your hormones balanced so that from week to week you keep dropping fat without the urge to binge. This is why it is not an option. The cheat is as important as the fast in terms of long term fat loss. Good luck.

Any questions, feel free to email me.

Tim Gojich