[Exquisite5]

I'm enrolled in a bootcamp right now and I love it. We have 6am workouts 3 mornings a week that mainly consist of running and we also have a kickboxing or cardio/fat-burn class 2-3 times a week depending on the week. The few days we have off we are given homework assignments. ITS REALLY WORKING. I started June 5 and my 8's (some of which were getting tight) are falling off of me and my 6's are fitting NICE!

But anyway- the lady over the program gives us great tips about lunch, so I thought I'd share one with you.

When I go to a restaurant I order something healthy (clearly) but then I also have them box up half of it before I even get it. This makes sure I am paying attention to portion control. Also, then I have a meal for later.

Also, here is a portion tidbit (I think its borrowed form Weight Watchers, but its a good guid for me). Look at your hand, your hand balled in a fist is equivalent to the size of carbohydrate FOR YOU and your hand laid flat, palm up with fingers touching is the equivalent of one portion of protein for you. If you do that and have 2.5 veggie servings (use your judgment), 4.5 carb servings and 3.5 protein servings you'll see results...I have!

Also, in bootcamp we eat 6 small meals a day and I have found that REALLY helps my metabolism. I do this and cook out of The Eating for Life cookbook- ITS AWESOME. The food is great and very healthy. If you just follow his recipes for each of the six meals (there are about 20-25 recipes for each meal), he takes all the guess work out of it and I'm eating WAY better than I ever did.

My eating day goes something like this:

Meal 1: 8:00 am approx 1 hour after completion of 6 am workout (that one hour maximizes fat burn): 1/2 whole wheat bagel and 2 strips 95% fat free baked turkey bacon

Meal 2: 10:00 am watermelon or 1/2 w.w. bagel and 98% fat free turkey breast lunch meat

Meal 3: 12:00 baked chicken breast, rice, brocoli

Meal 4: 3:00 Dannon Light & Fit yogurt or apple

Meal 5: 6:00 ground turkey meat, lettuce, tomato, black beans, salsa, and baked whole wheat pita bread for Eating For Life Cristp Taco Salad

Meal 6: 8:00 apple or watermelon or 1/4 cup of egg beater (equals one egg) scrambled in whole wheat tortiall with salsa

We're not supposed to eat after 9:00 but sometimes to get all six meals in I have to. Also, they recommend no carbs after 6, but clearly I don't do that and I've still had AMAZING results.

Also, if you like to count calories here is something to try:

Finding the right number of calories to consume

Basic Calculation

Multiply your body weight by one of the following factors

* 8 to 10 if you want to lose bodyfat

* 12 if you want to gain muscle while losing bodyfat

* 15 if your goal is to gain muscle

For example, if you weigh 130 lbs. and want to gain muscle and lose bodyfat, multiply your bodyweight by 12. Therefore you should consume 1560 calories per day. You may have to adjust that number up or down based on your metabolism and activity level. The key is to make progress, not starve yourself.

You want to get 40% of your calories from Carbohydrates, 40% from protein, and 20% from unsaturated fats. In the above example that works out like this

Protein = .4 * 1560 =624 calories

Carbs = .4 *1560=624 calories

Fat = .2 *1560 = 312 calories

Since food labels have nutritional information in grams you may want to convert: to convert to grams, divide protein and carbs by 4, and divide fat by 9.

Protein = .4 * 1560 =624 calories /4 = 156 grams

Carbs = .4 *1560=624 calories / 4= 156 grams

Fat = .2 *1560 = 312 calories / 9 = 35 grams

**I've not tried this as the 6 small meal a day with careful portion control works for me. However, this came straight from an email from the facility leader and EVERYONE there is super fit.

Good luck to all and hopefully this time next month there will be less of you! I am definitely going for less of me!