2412-WEEK FIT BODY BIKINI PROGRAM
Instead of having 40g oats you would have 46g oats.
Do that for every single food item on the plan. This
will ensure you’re getting enough calories for your
pregnancy and for postpartum milk production.
Q: Can men do this program?
A: Yes! Just multiply all food amounts x 1.3. This will
increase the carbs, protein, and fats in proportion to
each other.
For example, If the plan calls for 40g oats you would do
the following:
40g oats x 1.3 = 52g oats
Use the same calculation for every single food item on
the plan. This will ensure you’re getting enough calories
to fuel your workouts and your metabolism and still lose
fat.
Q: I am lactose intolerant/gluten intolerant/vegetarian.
Can I still follow this program?
A: Yes!! Just use the Food Substitution Chart to sub out
any non-allowed food items and sub in gluten-free or
lactose-free foods, or non-meat based protein sources
o the list. Or you can completely tailor it to fit your
preferences by tracking your own macros.
Q: I’m going on vacation during the challenge and I don’t
want to lose all of my results and ruin my progress, what
should I do?
A: If it’s the type of vacation where you have control
over some of your food, try to stick to the plan when
you can. Use the Food Substitution Chart and sub out
the basic foods in the meal plan for more travel friends
options. Some of my favorite travel-friendly options are:
Carbs: tortillas, rice cakes, low-sugar cereal, fruit
Protein: IdealLean Protein, beef jerky, tuna packets, low-
sugar protein bars
Fats: nuts and nut butters
For the meals where you don’t have control over your
food, try to eat as close to on-plan as possible with your
food choices. If that’s not possible, focus on the amount
of food eaten and keep portions small. Get back on track
with your next on-plan meal as soon as you are able.
For your workouts, invest in an inexpensive set of bands,
most dumbbell exercises can also be done with bands.
Bands are easy to tuck into a suitcase and you can take
them anywhere.
If you find yourself without equipment, you can turn a
weighted move into a bodyweight move and just increase
the intensity by increasing the reps. You can also add in
more plyometric type moves such as burpees, mountain
climbers, squat thrusts, etc. to increase the overall
intensity of the workout. Don’t forget to look into local
gyms or your hotel gym. There are sometimes great
options close by!
Staying on plan on vacation CAN be done, I’ve
personally done it many times! It is hard but completely
worth it to come home from vacation feeling amazing
and knowing you earned great results even while you
were away from home!
Q: Why do you always use unsweetened almond milk?
Can I use a dierent kind of milk?
A: Unsweetened almond milk is a creamy, low-calorie
alternative to cow’s milk. Other acceptable milks are
unsweetened coconut or cashew milk. Any milk that is
30-40 calories per cup is fine. If you’d like to use skim
milk you can, but use half the amount that is listed in
the plan for almond milk to sub properly. Soy milk isn’t
recommended because too much soy can aect women’s
hormone levels.
Q: How far apart should my meals be spaced?
A: In order to get all six meals in during the day your
meals will end up being approximately 2 1/2 - 4 hours
apart, the one exception to this is that post-workout
meal. Since your body burns through those calories
quicker than it does the other meals, you might need
to eat sooner, and that’s okay. After your post-workout
meal you can eat again 1 1/2 hours later.
Q: Can this program be used to prep for a bikini
competition or photo shoot?
A: Yes! I would combine this program with Peak
Physique Protocol for a great competition or photo
shoot prep! Since this program changes based on your
results it’s just like having your own coach!
Q: If I don’t have to adjust my macros until Phase
3 which manipulation do I do? Do I do the first
manipulation or the second? Can you give an example?
A: No matter what phase you are starting, if it is the
first time you are changing your macros you do the
first manipulation - fats. Here is an example of a typical
women’s journey through the program.