We are a few days into the six week challenge and I hope you are already feeling better! I also hope that you have gotten yourself in the habit of tracking food and have had success downloading the food logs and nutrtion guidelines. If not then get them by CLICKING HERE and HERE.
As I told you, I am going to be adding information along the way to the blog to help with your 6 week program. This post consists of a few questions I have had this week and so I want to make the answers available to you in case you had the same ones. Post comments and other questions at the end of the post.
Should I eat before or after exercise?
It is best to have something small prior to exercise, preferably and 1 1/2 hours beforehand if possible. If exercising really early this may not be possible but try to eat a little something before hand. A small protein shooter or so would be great just to get something on your stomach. After bootcamp (1-2 hours) is a great time to replenish what was lost and to help with recovery. This would be the time to eat your starchy foods like bread or whatever you choose. Ever still, adhere to the portion recommendations provided in the 6 week guidelines. Don’t go overboard!
What type of exercise should I do on non-bootcamp days?
As far as exercise on in between days it can really vary but doesn’t have to be intense because we are working hard during the bootcamp days. Walking or riding a bike or elliptical would be good options for low impact. If you don’t have those you could pick some of the exercises like jacks, mt climbers, jump rope and alternate between them for a specified time period, i.e. 5-10 minute sets. Do some combo of these for 10-20 minutes. Other things like kayaking, yard work etc are good ways to be active without being so structured.
Which meal plan template should I use?
You can really use any of the meal templates you would like, just go for the 1300 on non bootcamp days. You may need an extra snack/small meal on bootcamp days 
The lower carb plan will help regulate the sugars and higher glycemic carbs like bread, pasta etc. When using the templates you can substitute foods for ones you don’t like. For example, just substitute chicken for beef (since both are proteins), spinach for green beans etc. The templates will keep you in line with the calories without having to do some much tracking.
What foods should I be eating?
3) As far as what to eat. Use the templates and the foods list that I provided. Eat protein, veggies/fruits and some fats with each meal. ONLY eat the bread etc after exercise, you need it for replenishment and will have burned off some good calories! Again you can click the links for the food logs and nutrition guidelines.
Whatever you do, keep track of what you are eating and drinking in the food journal sheets. This is crucial for your success. Turn your logs in on Tuesday or Wednesday at weigh ins.
BIG TIP! Now that you are familiar with the food list and log and have begun keeping track of what you are taking in…….be sure to eat every 2-4 hours. The times will be dependent on when you get up, when you exercise etc. But be sure to eat at regular intervals. This will balance your blood sugar, keep you metabolism running smoothly and keep you from getting hungry and eventually binge eating!
Thank you for all the wonderful information.
@Jeanne: I am so glad you are in bootcamp! Thanks for your input and for all of your hard work. You are going to continue to see that weight come off because you are so diligent.