5am and 6am- WE WILL MEET AT CLUB JAMBA (NEXT DOOR TO MERVYN’S ON CALIFORNIA AVE.) ON MONDAYS AND THURSDAYS. WE WILL BE AT BEACH PARK ON TUESDAYS AND FRIDAYS.

EVENING GROUP

DUE TO THE SIZE OF THE 6PM CLASS WE WILL DESIGNATE ONE DAY A WEEK IN FIT FOR LIFE AND HAVE 3 DAYS AT THE PARK. CHECK BELOW FOR YOUR DAYS.

6pm- ADVANCED GROUP- WILL MEET AT FIT FOR LIFE ON MONDAYS. BEACH PARK ON TUESDAYS, THURSDAYS AND FRIDAYS.

INTERMEDIATE- WILL MEET AT FIT FOR LIFE ON TUESDAYS. BEACH PARK MONDAYS, THURSDAYS AND FRIDAYS.

BEGINNERS- WILL MEET AT FIT FOR LIFE ON THURSDAYS. BEACH PARK ON MONDAYS, TUESDAYS, AND FRIDAYS.

12 TO 13   = INTERMEDIATE

11 AND BELOW = BEGINNER

This Saturday from 10 am – noon, I will be doing free body fat testing. The test is simple and quick. I will explain the breakdown of muscle, fat and water once the test is completed. You will take the tape with your bodyfat breakdown with you.

This test is very important if your goal is to lose bodyfat and gain lean muscle. If you do not test you are guessing. This makes understanding reaching your goals very difficult. You body fat is as important to know as your blood pressure and cholesterol in my opinion. Take advantage of this opportunity it will be  taking  a step in the right direction.

We are located at the corner of 22nd and E street Downtown. We will be offering free doughnuts. (just kidding) The physical address is 2204 E street.  This is the only time I will be offering this test for free. If you can not make it, you can always book a 30 minute nutritional assessment with me for $30. Any questions please email me, tim@fitforlifegym.com.

Tim, I just wanted to let you know I have been following the diet since the last 2 weeks of the last book camp – so about 3 weeks now.

I just started the protein shakes this week. I did my first fast this past Wed. I have noticed a HUGE difference in these last 3 weeks! I’m down about 10 lbs & 2 dress sizes since I started bootcamp 7 weeks ago – most of which is just since I started the diet.

I was literally jumping for joy this morning as I put on a pair of pants I haven’t worn in 8 years! (Amazing that I still own them and even more so that they are still stylish)

Amanda

http://articles.mercola.com/sites/articles/archive/2012/05/04/fasting-effects-on-human-growth-hormone.aspx?e_cid=20120430_DNL_artTest_B5

CAT CAMEL > WALL SQUAT > JUMP ROPE 4:00 min

20 SPLIT JUMPING JACKS AND 10 MOUNTAIN CLIMBERS x 5 rounds

(5 CYCLES WK 1 INCREASE 1 CYCLE A WEEK)

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LADDER #1 (10 reps to 1)  or (12 to 1)

PUSH UPS AND WIDE OUT DROPS

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LADDER #2 (10 reps to 1)  or(12 to 1)

HIP BRIDGE AND SQUAT THRUST

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Run at 65 to 70 % of your fastest sprint for 30 seconds then walk 1 minute. Do this 4 times. This can be done outside or on a cardio machine.

All protein powders are not created equal. In fact, most of the protein powders on the market are made with low quality ingredients and full of sweeteners, fillers and preservatives. Remember, you are what you eat. I say this all the time. We sometimes forget that we are part of a food chain. If the animal was fed bad, pumped with hormones and antibiotics, you will absorb the same stuff. This is why I always suggest a higher quality protein that you can trust. The cheap protein manufacturers never brag about the quality of their product. They instead play on your emotions and suggest you will lose weight and get a six pack from there product. Muscle milk has been shown to have arsenic and lead in the product. They leave that part out. I have researched this subject for over 10 years and the brands that I recommend are ones that you can trust. They are made from a grass fed cow source that was not given hormones and drugs. They cold filter process the protein to ensure that nutrients are not lost. The cheap proteins pasteurize their products and essentially burn out most of the good nutrients. This gives it a long shelf life but does not give you good nutrition.

Read this article about muscle milk, a cheap protein powder that you should never use.

http://www.cnbc.com/id/37577600/Toxic_Report_Has_Big_Protein_Supplement_Brands_Under_Assault

Over the past 7 years I have recommended Jay Robb protein. I sold it here at my gym so that it was convenient for my clients and boot campers. I have great confidence in this product. It is from a grass fed source, it is cold filtered process, and it is sweetened with stevia, a natural sweetener that does not spike your insulin. Jay Robb is perfect for a post workout shake due to the fact that it is a protein isolate. This version of protein hits your system quick. This is ideal for the hour that follows your workout. So on the diet that I created, this is the one I recommend for post workout. Follow the amount of protein based on your body weight.

I came across the Warrior Whey protein about a year ago after reading the Warrior Diet. Ori Hofmekler, the author of the Warrior Diet makes his own protein powder. After learning more about it, I decided to incorporated it into my diet. This protein meets all of the criteria of  the Jay Robb has but it is even better when used as a meal replacement. The reason for this is that it is made as a concentrate. A concentrate will break down slower. This protein has good fat added back to it and is high in fiber. High fiber and a slower digesting protein will keep you satisfied longer. This is why I suggest this protein as a breakfast shake. Using Warrior Whey protein along with an apple is the perfect breakfast for fat loss or muscle gain.

I recently did a post about another protein powder that I came across. You could read it below. Dr. Mercola took Ori Hofmekler’s  protein powder and added a few things to it. I know this to be the case because they work together in coming up with health products. The added benefits to Pure Power Protein is that he put 15 billion cfu probiotics and chia seeds into the processing of this powder. This powder is an alternative to the Warrior Whey as a meal replacement. It is your choice.

Recap on the powders.

Jay Robb-( Protein Isolate)  Used as a post workout shake. Just mix with cold water and follow the serving based on your weight. Try and drink it within an hour of your workout. You can buy it at Vitamin shoppe and Lassen’s or online.

Warrior Whey- (Protein Concentrate) Best used as a meal replacement. On the X-Treme Fat Loss diet I recommend this as a breakfast with the apple or in the afternoon if you crave protein. This  can be purchased online through our website. Just click the banner on our shop.

Pure Protein Powder- (protein concentrate with probiotics and chia seeds added) This can be used a meal replacement just like the warrior whey. This can be purchased at http://proteinpowder.mercola.com/pure-protein.html

Keep in mind, if I see an improvement on something that I recommend, protein powder, fish oil, etc. I will tell you about it. To ignore improvements is to be stuck in the mud. We are and have always looked to be cutting edge with exercise and nutrition.

Tim Gojich

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

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