The BTC 2.0 Breakdown

Updated: Jul 3

OK! My dear Bodyholics, take your time, read through this, commit and take a deep breath. Remember: I am ALWAYS available for any clarification on the Bodyholic Insider as well as the Lives!


Here we go:



The Nutrition


I am going detail 3 options:


Option 1: The Full-On BTC 2.0


An example of a day would be (this is my day):

wake up

5 reps

supplement: such as omega-3 and glucosamine

small snack: fruit

workout: bcaa

protein: powder

workout: bcaa

meal: protein source with veg and carb

meal: protein source with veg and carb

sleep


Do you see the key here? It is based entirely on my training and the food is CLEAN CLEAN CLEAN and H E A L T H Y.



Option 2: The Super Structure


Several Bodyholics want to know EXACTLY what they are eating - I feel you. The first option may not be specific enough and you may not need to supplement. If you are just focusing on nutrition then, this program may be perfect for you so your mind can be quiet and you can see results:


Breakfast:

1 fruit / 6-oz

1 oz-1.5 oz dry grain / 4 oz-6 oz cooked

1 protein (weight depends on activity level and the protein itself)


Lunch:

0.5 oz fat

1 fruit / 6-oz

1 oz-1.5 oz dry grain / 4 oz-6 oz cooked (you can leave this out if you are not training hard)

1 protein (weight depends on activity level and the protein itself)


Dinner:

14 oz vegetables

1 oz-1.5 oz dry grain / 4 oz-6 oz cooked

1 protein (weight depends on activity level and the protein itself)

0.5 oz fat


Option 3: Do Your Thing


I love this option! If you have the discipline to eat healthy and maintain a healthy lifestyle and you do not want me, or anyone else to tell you when and what to eat - GREAT!! Listen to your body! Don't eat too much, don't eat too little and keep clean and healthy. Done.


Combos of the options work too! You must do what fit YOU and YOUR lifestyle. The only 2 things the BTC 2.0 absolutely requires is: 1. a lot of water. all day. long. WATER!!!!!!!!!! WATER!!!! 2. eating clean. WHOLESOME foods!! No joke guys!! Fuel properly, and you are gold!


Keep in mind that this is ONLY advice. I am definitely not a nutritionist. I am just an athlete and a trainer with the certification of sports nutrition that only enables me to advise and NOT prescribe.


The Training


Option 1: Follow along with me.

Option 2: Just do the workouts as YOUR Dailies - regardless of the challenge.

Option 3: Combine the above 2 options.


If you are opting for 1... let's do thiiiiis:



Every day: Wake up and perform 5 reps of any calisthenics move you want.


Every day: 15 min light workout.


The BTC 2.0 Training Schedule:


Day/Focus/Type

  1. Balance reps

  2. Upper reps

  3. Lower reps

  4. Total time

  5. Balance time

  6. Total time

  7. Upper time

  8. Lower time

  9. Total reps

  10. Balance reps

  11. Total reps

  12. Upper drop-failure

  13. Lower drop-failure

  14. Balance time

I am so hyped. So. Freaking. Hyped.


Let's smash this. For real. Get your mind right!


xoxo, Di




©2020 by bodyholic










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©2020 by bodyholic