Lose Body Fat with this Basic Nutrition Plan!!!

Just wanted to list some really clean & healthy sources of proteins & carbs.

Follow these nutrition guidelines & tips and watch the body fat melt away! Good nutrition is about 70% of it. The rest is your cardio and your training regiman. All combined together in a 3 tier approach… gives you results like these!

Nicole Augustine- 30 years old and Mother of 3! (April 2010 to August 2010)

Before photos= 121 lbs.  —-   After photos= 102.2 lbs.

Me, Clifta Perez- 42 years old (February 2010 to August 2010)

Before photos= 23.6% Body fat  ——  After photos= 8.2% Body fat

This approach below will get you headed in the right direction!

Proteins

Egg Whites

Egg Beaters

Chicken Breast

Turkey Breast

Salmon (can)

Tuna (can)

Orange Roughy

Tilapia

Cod

Flank

Carbs

Oatmeal

Plain Ricecakes

Brown Rice

Potatoes

Sweet Potatoes

Yams

Pasta (occasionally, as a treat)

My Favorite Veggies

Broccoli

Spinach

Carrots

Zuchinni

Green Beans

Asparagus

*I eat about every 2.5 to 3 hours and usually have a protein, carb, & veggie with every meal except my last meal before bed… no carbs.

Examle:

Meal 1: Protein + Carb + Veggie

Meal 2: Protein + Carb + Veggie

Meal 3: Protein + Carb + Veggie

Meal 4: Protein + Carb + Veggie

Meal 5: Protein + Veggie Only

Meal 6: Protein + Veggie Only (or sometimes just a low carb, low fat protein drink)

Another Option (if the above seems like too much)

Meal 1: Protein + Carb + Veggie

Snack

Meal 2: Protein + Carb + Veggie

Snack

Meal 3: Protein + Carb + Veggie

Meal 4: Low fat, Low carb Protein Drink

More Notes…

*I also use stevia, ketchup, bar-b-que sauce, fat free dressing, & spices that contain NO SALT.

*I don’t use butter, mayonaise, or sugar.

*I drink about 1.5 to 2 gallons of water per day. If you’re not used to drinking water, a good rule of thumb is to drink 1/2 your weight in ounces. I also use crystal light, tea, coffee (1 cup in A.M.), & diet pepsi (maybe 1/2 to 1 per day).

These nutrition guidelines should get you started and moving in the right direction! If you’d like a nutrition program designed for your specific needs with proper supplements… email me at cliftafit@yahoo.com and we’ll get you set up on your own program tailored just for you!

Individualized Nutrition Programs are very reasonable and are as follows…

$75 for the initial Plan and $30 for updates. If you take one of my bootcamps or personal train with me you get a discount on the nutrition plans… then it’s only $50 for the initial Plan and $15 for updates. Updates are done about every 3-5 weeks. This keeps you from getting bored and also keeps your body constantly changing.

Thank you,

Clifta Coulter Perez

Reno Fitness Trainer

Reno Bootcamp Instructor (teaching 2 locations now)

Phat Physiques in Reno

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Winners of the 1st PHAT Physiques Body Transformation Challenge

Thank you and CONGRATULATIONS TO ALL OF YOU who participated in the “1st PHAT Physiques Body Transformation Challenge”!!!!! I was very impressed with the changes that all of you made! Wow! Great job!

Just so you know… This has been a VERY HARD decision to make because you ALL have done a great job the past 16 weeks! I’ve gone over it and over it as to who should be the winner because the top 3 were VERY close! You all had one different thing that was equally a little better than the other. I even thought of a 3 way tie, but figured you would want to see 1st, 2nd, 3rd, 4th, & 5th, huh? And I also figured… if you didn’t win this time… you have a chance to win the next challenge… and it will give you something to work and push for. 🙂

Out of the top 3… Each of you sent in all of your pictures, but I had one that didn’t join the challenge until half way through. So I thought, should I count off for that because this person didn’t go the full 16 weeks? But then this person and one other of the top 3 sent in goals and not only reached their goals, but made even new goals and went even farther than they thought they would! Then I had another person that had GREAT before and after photos, but the percentage of weight loss wasn’t quite as high as one of the others. Whew… what a decision!

So since the top 3 were that close… I decided to go with who had the highest percentage of weight loss.

The 4th and 5th place winners also made great changes as well and should be VERY PROUD of themselves. Part of the reason that they weren’t considered in the top 3 is that they didn’t send in all of their photos throughout the challenge, so although they made great changes… sending in photos during the challenge when they were due, counted as part of the judging.

Are you guys ready to see the Placings?????

The top winners in the first “PHat PHysiques Body Transformation Challenge” are….

1st Place… Nicole Augustine

Nicole is the one that didn’t come into the challenge until April, which was about half way through, but lost the highest percentage of weight in the shortest time! She reached her first set of goals and then had to change them and kept on going. She even enter her first Bikini Divas Contest before the challenge was over. She joined PHAT Camp in April and started with a weight of 121.2 lbs. and ended up at 107.8 lbs. That’s a 13.4 lb. loss, making her percentage of weight loss 11.06% ! Good job, Nicole!

2nd Place… David Duyvejonck

David started the challenge from the beginning and sent in all his photos and made great changes in each set of photos that he turned in! I was very impressed with the difference from his first set of photos to his last set! David looks awesome and has good shape and ALOT of GREAT, quality muscle! He had a starting weight of 207 lbs. and ended with a weight of 185 lbs. That’s a 22 lb. loss, making his overall percentage of weight loss… 10.63% ! Great job, David!

(No before pictures for David, but he had an awesome transformation!)

3rd Place… Emily Eckstein

Emily is so INSPIRING and has worked so hard since I’ve known her. I met her in November when she first joined PHAT Camp and has lost over 30 lbs. since then! She had just started running a month or two before then and could barely make it 2 miles without having to walk. Since then she’s done several races, even including a Half Marathon! Her motivation is so contagious… I’ve done a couple races because of her example. She’ll be getting ready for her second Half Marathon next month and is now thinking of doing a Triathlon maybe next year! For this challenge… Emily had a starting weight of 183.4 lbs. and ended with a weight of 167 lbs. That is a 16.4 lb. loss, making her total weight loss percentage… 8.94%! Good job, Emily!!!

4th Place… Rachel Sanchez

Rachel is another very inspiring person who is also a runner and very active. I can’t believe all that she does… She Runs, Weight trains, & does my PHAT Camp every week! Rachel is also getting ready to do a Half Marathon in about a week! Running is just sooo easy for her. She has worked hard to get the results that she’s gotten in her before and after and should be very proud of herself. And… she’s even thinking about doing the next Bikini Divas Contest in August with “Team PHAT”! Rahcel had a starting weight of 144 lbs. and ended at 135 lbs. That’s a 9 lb. loss, making her total weight loss percentage 6.25% ! Good job, Rachel!

5th Place… LeAnne Quinn

LeAnne is an amazing woman that I met on YouTube! She saw the challenge on my YouTube Channel and wanted to join in. She was getting ready for the Nevada State Bikini Divas Competition that was held on June 5th. I went to the show to cheer her on and she looked soooo good! I don’t know her stats as to what her weight loss was, but I know she worked really hard and made some great changes! LeAnne is the one I haven’t heard from yet about her ending weight and if it’s ok to post her before pics, so I’m just going to post one of her after pictures that I’m sure she’s proud of. Good job, LeAnne!

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I’d like to say… “CONGRATULATIONS to the rest of the Challengers! Thank You ALL for participating in the “1st PHAT Physiques Body Transformation Challenge”! You ALL did an Awesome job and should be PROUD for making a commitment to Yourselves, Sticking to it, and Changing your Physiques!

You all deserve a BIG… “Way to Go”!!!”

Clifta Coulter Perez of… PHAT Physiques

Reno Personal Fitness Trainer

Reno Bootcamp Instructor

775-996-7183

More on Clifta’s 16 Week Body Transformation Challenge- Reno Fitness Trainer

Better Bodies 16 week Body Transformation Challenge!

I decided a couple of weekends ago to compete again…
but not in bodybuilding… in Figure and/or Ms. Physique. I started Feb. 1st taking my “before” photos and started my diet on Monday. I started off at 101.4 and will not tell you my bodyfat just yet… lol.

I will be posting tips here on my blog and making videos for my youtube channel about my progress and how I am doing things to get ready for my first Figure show… which will be in June.

Doing my cardio one day… It occured to me that there might be some of you that would want to do this journey along with me… so I thought a Better Bodies 16 week Body Transformation Challenge would be fun for you all to do along with me. 🙂

Who can participate in this challenge?
Anyone! It starts the weekend of Feb. 20th, or at least by Monday… February 22nd. You’ll have to take your “before” photos in the next couple of days and send them to me at cliftaswebsite@yahoo.com.  (Trust me… no one will see your photos but me. They will be totally safe in my hands.)

Along with your photos please send your:  Name, gender, height, weight, age, and waist measurement.

What do you need to start?
You’ll need to get a newspaper and hold it for your front pose… very important. You’ll need to take a front relaxed pose, a back relaxed pose, and a side relaxed pose. If you wish to add any other photos like… front double bicep, side chest, abs, or anything else… you are more than welcome.

Below are some examples of extra poses. (These photos are not required.)

From top to bottom… side chest pose, front double bicep pose, side tricep pose.
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Below is a video with an example of the relaxed front, side, and back before photos… (these photos are the ones that are required)

What do you need to wear?
Take your photos in a bathing suit or posing suit/trunks. If you don’t have that… then shorts are ok and a sports bra. Make sure your shorts aren’t too long… I’d like to be able to see your legs. You have to show your mid section too, so no tank tops. And whoever wins… I would like to post the winner’s pics on my youtube channel, blog, and sites, if that’s ok.

We will be taking photos each month…
1st Photos… weekend of February 20th
2nd Photos… weekend of March 20th
3rd Photos… weekend of April 17th
4th Photos… weekend of May 15th
Last and Final Photos… June 12th

Does it cost anything to enter????
No. I will be posting some helpful videos and tips on my youtube channel, blog, and Facebook. This challenge does not cost anything to enter… all that I ask is when I post any videos on YouTube… that you go to my youtube channel itself at www.youtube.com/cliftafit and rate and comment on my videos. You will need to have a channel of your own to rate and comment. (This is not required to participate… I’m just asking as a favor.)

Again My channel is at www.youtube.com/cliftafit .

That’s about all I can think of for now. This should be enough to get you started and if I think of anything else I’ll add to this… or if you have any questions… please feel free to ask.

Thank you,
C

Clifta Coulter Perez
Reno Fitness Trainer
Bootcamp Instructor/Owner