LADIES!!!
I took a peek at the Fitness Depot pics from the photoshoot on Facebook and I’m getting SOOO excited!
Although we have 20 girls for the calendar, the 12 best transformations will be highlighted, one for each month. We will include the 12 best ‘before’ & ‘after’ pics per page!
As for the diet, Lorraine informs me that she has been meeting with each girl individually. The actual ‘carb cutting’ will begin next week. For now, everyone needs to decrease their carbohydrates intake.
Everyone has both, a unique physique and metabolism. However, if you weigh 130 lbs or more, you should be consuming less than 150 g of carbs per day. If you weigh less than 130 lbs, limit your intake to about 130 g per day.
Try to match the equal amount in protein intake. These numbers take into account that you are working out/resistance training at a fairly high intensity!
Here are the ONLY sources of carbohydrates you should be consuming from now until then. These numbers may vary from product to product, so check your food labels.
| Food | Protein | Carbohydrates | Fat | Calories |
| Kidney beans (1cup) | 16g | 39g | 0g | 218 |
| Brown rice (1 cup) |
5g | 45g | 2g | 216 |
| Broccoli (2 cups) | 5g | 12g | <1g | 60 |
| Oats (1/2 cup) |
13g | 51g | 5g | 304 |
| Peas (1 cup) |
9g | 25g | 0g | 134 |
| Whole grain bread (2 slices) |
11g | 35g | 3g | 207 |
| Whole grain cereals (1 cup) |
8g | 46g | 3g | 161 |
| Whole wheat pasta (200g) |
10g | 50g | 2g | 262 |
| Sweet potato (1 large) |
4g | 37g | 0g | 162 |
See you soon and look forward to the days to come! Keep up the hard work ladies…you’re so close to the finish line!!
BEST!!!
RIMA AVELLAN
www.WomenOnlyBootcamp.com
www.WomenOnlyMartialArts.com
Miami Women-Only Fitness Bootcamp 