WOMEN HARD BODY

TRAINING CAMP PROGRAM

NUTRITION GUIDELINES

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 PHASE 1 - MYTOCHONDRIA OPTIMISATION (4 WEEKS)

E C C E N T R I C & I S O M E T R I C E M P H A S I S D AY S D A I LY S U P P L E M E N T S S U G G E S T I O N

LOW C A R B S 20% (post-workout & last meal) V I TA M I N B 6 ( AS P 5 P) 1 0 M G ( DA I LY )

M I D FAT 30% C O E N Z Y M E Q 1 0 2 0 0 M G. ( DA I LY )

H I G H P R OT E I N S 50% C U R C U M I N E X T R AC T 1000 M G ( DA I LY )

C A LO R I C R E ST R I C T I O N (BW (lbs) x 13,5) N -AC E T Y L- C YS T E I N 500 M G ( DA I LY )

P R E-WO R KO U T STAC K Neuro & adrenal protocol P H O S P H AT I DY L S E R I N E 300-500 M G. ( U P O N WA K I N G )

R- L I P O I C AC I D 4 0 0 M G (W I T H C A R B S M E A L)

C O N C E N T R I C E M P H A S I S D AY S P Q Q ( AS P Y R R O LO Q U I N O L I N E Q U I N O N E ) 10 M G ( DA I LY )

MID CARBS 40% (peri-workout & last meal) G R E E N T E A E X T R AC T 750 M G ( U P O N WA K I N G )

LOW FAT 20% F I S H O I L (O M E G A-3 E PA- D H A ) 4-6 G R ( DA I LY )

H I G H P R OT E I N S 40% M AG N E S I U M G LYC I N AT E O R TAU R AT E 500 M G ( E V E N I N G )

C A LO R I C R E F E E D (BW (lbs) x 16)

P R E-WO R KO U T STAC K NO2 protocol

NUTRITION:
Increase fat oxidation and glucose tolerance
A N A E R O B I C & A E R O B I C C O N D I T I O N I N G D AY S
STRENGTH:
O F F D AY S A L S O Increase neural adaptation with high frequency lifting
LOW C A R B S 20% (last meal)
AEROBIC:
M I D FAT 30% Increase cardiac output

H I G H P R OT E I N S 50% SUPPLEMENTS:
Optimize energy production through ATP pathways
C A LO R I C R E ST R I C T I O N (BW (lbs) x 10)

/ Women Hard Body - Training Camp Program - Fall 2019 2

 PHASE 2 - FITNESS OPTIMIZATION (4 WEEKS)

E C C E N T R I C & I S O M E T R I C E M P H A S I S D AY S D A I LY S U P P L E M E N T S S U G G E S T I O N

LOW C A R B S 30% (post-workout & last meal) V I TA M I N B 6 ( AS P 5 P) 1 0 M G ( DA I LY )

M I D FAT 20% V I TA M I N C 5 0 0 M G ( P R E-WO R KO U T ) – 500 M G ( E V E N I N G )

H I G H P R OT E I N S 50% AC E T Y L- L- C A R N I T I N E 600 M G ( P R E-WO R KO U T )

C A LO R I C R E ST R I C T I O N (BW (lbs) x 12,5) C O E N Z Y M E Q 1 0 2 0 0 M G. ( DA I LY )

P R E-WO R KO U T STAC K Neuro & adrenal protocol C U R C U M I N E X T R AC T 1000 M G ( DA I LY )

N -AC E T Y L- C YS T E I N 500 M G ( DA I LY )

C O N C E N T R I C E M P H A S I S D AY S P H O S P H AT I DY L S E R I N E 300-500 M G. ( U P O N WA K I N G )

HIGH CARBS 50% (peri-workout & last meal) R- L I P O I C AC I D 4 0 0 M G (W I T H C A R B S M E A L)

LOW FAT 20% P Q Q ( AS P Y R R O LO Q U I N O L I N E Q U I N O N E ) 10 M G ( DA I LY )

H I G H P R OT E I N S 30% G R E E N T E A E X T R AC T 750 M G ( U P O N WA K I N G )

C A LO R I C R E F E E D (BW (lbs) x 15) F I S H O I L (O M E G A-3 E PA- D H A ) 4-6 G R ( DA I LY )

P R E-WO R KO U T STAC K NO2 protocol M AG N E S I U M G LYC I N AT E O R TAU R AT E 500 M G ( E V E N I N G )

A N A E R O B I C & A E R O B I C C O N D I T I O N I N G D AY S / O F F D AY S
NUTRITION:
LOW C A R B S 20% (last meal)
Increase fat oxidation and glucose tolerance
M I D FAT 30%
STRENGTH:
H I G H P R OT E I N S 50% Slight increase in strength volume

C A LO R I C R E ST R I C T I O N (BW (lbs) x 9) AEROBIC:

Increase cardiac output

SUPPLEMENTS:
Optimize energy production through ATP pathways

/ Women Hard Body - Training Camp Program - Fall 2019 3

 PHASE 3 - INTENSITY OPTIMIZATION

W H O L E B O D Y P E R F O R M A N C E D AY S S U G G E S T E D D A I LY S U P P L E M E N T S

LOW C A R B S 30% (post-workout & evening) V I TA M I N B 6 ( AS P 5 P) 1 0 M G ( DA I LY )

M I D FAT 20% C O E N Z Y M E Q 1 0 2 0 0 M G. ( DA I LY )

H I G H P R OT E I N S 50% C U R C U M I N E X T R AC T 1000 M G ( DA I LY )

C A LO R I C R E ST R I C T I O N BW (lbs) x 11,5 N -AC E T Y L- C YS T E I N 500 M G ( DA I LY )

P R E-WO R KO U T STAC K Neuro & adrenal protocol P H O S P H AT I DY L S E R I N E 300-500 M G. ( U P O N WA K I N G )

R- L I P O I C AC I D 4 0 0 M G (W I T H C A R B S M E A L)

B O D Y B U I L D I N G D AY C H R O M I U M P I C O L I N AT E 500 M C G (W I T H C A R B S M E A L)

HIGH CARBS 60% (peri-workout & evening) P Q Q ( AS P Y R R O LO Q U I N O L I N E Q U I N O N E ) 10 M G ( DA I LY )

LOW FAT 20% F I S H O I L (O M E G A-3 E PA- D H A ) 4-6 G R ( DA I LY )

H I G H P R OT E I N S 20% M AG N E S I U M G LYC I N AT E O R TAU R AT E 500 M G ( E V E N I N G )

C A LO R I C R E F E E D BW (lbs) x 14

P R E-WO R KO U T STAC K NO2 protocol

NUTRITION:
Increase glycogen stores for volume tolerance and anabolism
O F F D AY S STRENGTH:
Increase bodybuilding work and strength output
LOW C A R B S 30% (evening)
AEROBIC:
M I D FAT 20%
Increase overall fitness level with HIIT
H I G H P R OT E I N S 50%
SUPPLEMENTS:
C A LO R I C R E ST R I C T I O N BW (lbs) x 8 Optimize glycogen synthesis and energy production

/ Women Hard Body - Training Camp Program - Fall 2019 4

 PHASE 3.1 - INTENSITY OPTIMIZATION (2 WEEKS)

L O W E R A N D U P P E R B O D Y D AY S S U G G E S T E D D A I LY S U P P L E M E N T S

LOW C A R B S 30% (post-workout & evening) V I TA M I N B 6 ( AS P 5 P) 1 0 M G ( DA I LY )

M I D FAT 20% C O E N Z Y M E Q 1 0 2 0 0 M G. ( DA I LY )

H I G H P R OT E I N S 50% C U R C U M I N E X T R AC T 1000 M G ( DA I LY )

C A LO R I C R E ST R I C T I O N (BW (lbs) x 11,5) N -AC E T Y L- C YS T E I N 500 M G ( DA I LY )

P R E-WO R KO U T STAC K Neuro & adrenal protocol P H O S P H AT I DY L S E R I N E 300-500 M G. ( U P O N WA K I N G )

R- L I P O I C AC I D 4 0 0 M G (W I T H C A R B S M E A L)

L O W E R B O D Y V O L U M E D AY S C H R O M I U M P I C O L I N AT E 500 M C G (W I T H C A R B S M E A L)

HIGH CARBS 60% (peri-workout & evening) P Q Q ( AS P Y R R O LO Q U I N O L I N E Q U I N O N E ) 10 M G ( DA I LY )

LOW FAT 20% F I S H O I L (O M E G A-3 E PA- D H A ) 4-6 G R ( DA I LY )

H I G H P R OT E I N S 20% M AG N E S I U M G LYC I N AT E O R TAU R AT E 500 M G ( E V E N I N G )

C A LO R I C R E F E E D (BW (lbs) x 14)

P R E-WO R KO U T STAC K NO2 protocol

NUTRITION:
Increase glycogen stores for volume tolerance and anabolism
A N A E R O B I C & A E R O B I C C O N D I T I O N I N G / O F F D AY S STRENGTH:
Increase bodybuilding work and strength output
LOW C A R B S 30% (evening)
AEROBIC:
M I D FAT 20%
Increase overall fitness level with HIIT
H I G H P R OT E I N S 50%
SUPPLEMENTS:
C A LO R I C R E ST R I C T I O N (BW (lbs) x 8) Optimize glycogen synthesis and energy production

/ Women Hard Body - Training Camp Program - Fall 2019 5

 PHASE 3.2 - BODY COMP OPTIMIZATION (2 WEEKS)

LOWER & UPPER BODY D A I LY S U P P L E M E N T S S U G G E S T I O N T O I N S U L I N S E N S I T I V I T Y,

ENERGY PRODUCTION AND NEUROTRANSMITTERS
LOW C A R B S 20% (post-workout & evening)
V I TA M I N B 6 ( AS P 5 P) 1 0 M G ( DA I LY )
M I D FAT 30%
C O E N Z Y M E Q 1 0 2 0 0 M G. ( DA I LY )
H I G H P R OT E I N S 50%
C U R C U M I N E X T R AC T 1000 M G ( DA I LY )
C A LO R I C R E ST R I C T I O N (BW (lbs) x 10,5)
N -AC E T Y L- C YS T E I N 500 M G ( DA I LY )
P R E-WO R KO U T STAC K Neuro & adrenal protocol
P H O S P H AT I DY L S E R I N E 300-500 M G. ( U P O N WA K I N G )

R- L I P O I C AC I D 4 0 0 M G (W I T H C A R B S M E A L)
LOWER BODY VOLUME
C H R O M I U M P I C O L I N AT E 500 M C G (W I T H C A R B S M E A L)
HIGH CARBS 50% (peri-workout & evening)
P Q Q ( AS P Y R R O LO Q U I N O L I N E Q U I N O N E ) 10 M G ( DA I LY )
LOW FAT 20%
F I S H O I L (O M E G A-3 E PA- D H A ) 4-6 G R ( DA I LY )
H I G H P R OT E I N S 30%
M AG N E S I U M G LYC I N AT E O R TAU R AT E 500 M G ( E V E N I N G )
C A LO R I C R E F E E D (BW (lbs) x 15)

P R E-WO R KO U T STAC K NO2 protocol

NUTRITION:
Maximise body composition & metabolic flexibility
A N A E R O B I C & A E R O B I C C O N D I T I O N I N G / O F F D AY S STRENGTH:
Increase body composition and work capacities
LOW C A R B S 10% (evening)
AEROBIC:
M I D FAT 30%
Increase cardiac performances and calories expenditure
H I G H P R OT E I N S 50%
SUPPLEMENTS:
C A LO R I C R E ST R I C T I O N (BW (lbs) x 8) Optimize glycogen synthesis and energy production

/ Women Hard Body - Training Camp Program - Fall 2019 6

 PRE-WORKOUT STACK PROTOCOL

NEURO PROTOCOL NO2 PROTOCOL

AC E T Y L- L- C A R N I T I N E - 6 0 0 M G B E E T R O OTS - 5 00-1 000 M G

L-T Y R O S I N E - 12 M G X B O DY W E I G H T I N L B S L- C I T R U L L I N E – 6 0 00 M G

C H O L I N E B I TA R T R AT E – 5 0 0 -10 0 0 M G B E TA A L A N I N E – 1 ,5 G R

V I TA M I N C – 500 M G G LYC E R O L – 1 G R X B O DY W E I G H T I N L B S

This stack is made to increase focus, drive and attention span. It provides the
building materials for the production of neurotransmitters dopamine and
acetylcholine. Best taken 30-45 min pre workout on an empty stomach
or low carb environment.
This stack is geared towards maximizing the pump through the production of nitric
oxide. Works well in conjunction with bodybuilding type workouts and increased
time under tension. This will increase blood flow and oxygen transport and increase
muscle pump, more nutrient entering the muscle, leading to more
anabolism and hypertrophy.

RECOVERY PROTOCOL

AS H WAG A N DA – 20 0 M G

PA N T H OT E N I C AC I D – 10 0 M G

S I B E R I A N G I N S E N G R O OT – 5 0 M G

This stack is to be taken on off days to promote recovery and stabilise cortisol
production levels. The stack can be taken one or twice a day based on the recovery
status. Can be taken AM, PM or post cardio.

/ Women Hard Body - Training Camp Program - Fall 2019 7