The No Cook Meal Plan

This meal plan is for the ladies who want to follow a supportive nutrition plan but do not or prefer not to cook. The meals included use items that are prepped or partially prepped and require only heating up in microwaves or toasters.

The No Cook Meal Plan

Post Workout Shakes

Post Workout nutrition is very important to ensure proper recovery from workouts. Proper recovery will ensure better results and less intense and shortened duration of post workout soreness. Our members are currently using one of the two post workout shake options below:

OPTION #1: Prograde Workout
http://www.greatshapefitclub.getprograde.com/pre-and-post-workout-drink.html

This drink is formulated with the perfect protein to carb ratio for post workout. You can just add water and drink. This drink is good tasting and effective.

OPTION #2: Gatorade Protein Drink
1/2 scoop of Prograde Protein
2T of Gatorade powder (any flavor)

The goal of the post workout shake is to replenish the muscle glycogen lost during hard training. Post workout your body need fast acting carbs...like sugar. The ideal is 30 grams of carbs to 15 grams of protein. The recommended shakes have this ratio and if you get vanilla whey protein and orange Gatorade, it is like drinking a creamsicle.

Gatorade can be bought at any store and I partner wtih Prograde and recommend their products. You would get the plain protein product to make this shake.
http://www.greatshapefitclub.getprograde.com/protein-powder.html

If you prefer to buy something that you can get in a store, I use Jay Robb or Essential Natural for local choices. Both can be purchased at Sprouts.

If you are in a pinch and forget your shake, you can drive into McDonald's and get the fruit and yogurt parfait and skip the granola. The yogurt and fruit in syrup has enough sugar and carbs by themselves.

Menu Chart Meal Planner

Meal planning is made simple with this document. For each meal, pick a food from each group (i.e. protein, produce, etc) to build your balanced meal without any guesswork.
Menu Chart Meal Planner

Bootcamp Scorecard

Track your success with following the required daily actions to get great results with this document.

Bootcamp Scorecard

Nutrition and Travel

So, you’ve worked hard to eat clean and maintain your workouts and you’ve seen some great results and now it’s time to travel!Use the tips in this handout to master travel nutrition to keep your hard earned results.

Nutrition and Travel Guidelines

Personal Measurement Tracking

In order to help you track your progress, here are videos demonstrating how to take your own measurments and a worksheet you can use to track your progress.

Circumference Measurement Video

Body Fat Measurement Video

Personal Measurment Tracking Worksheet

Daily & Weekly Food Journal

Use this to track your food intake on a daily or weekly basis depending on your needs to ensure your nutrition is in line with your health and body transformation goals.

Daily and Weekly Food Journal

Great Shape Fat Smash Cardio Program

This cardio program manual will challenge most everything you've read about losing weight and getting in shape. You will be challenged to work out harder than you ever have for shorter than you ever have to lose weight, feel great, and look better.

In this manual, your off day cardio workouts are spelled out for you. Follow these workouts for as many days per week as agreed upon during your individual coaching call with Concita.

Great Shape Fat Smash Cardio Program

Fit Club at Home Workout Program

Fit Club at Home – Boot Camp Workout Program

If you are on the road or simply miss class, use this manual to build your own strength training circuits that can be done at home. It is as simple as picking one exercise from each color group to build the perfect boot camp workout.

Fit Club at Home Program

GSFC Recipe Book

A list of healthy recipes published by Concita Thomas designed to taste great and enable healthy eating.

Great Shape Fit Club Recipe Book

Rapid Fat Loss Quick Start Program

This quick start program does your planning for you with scheduled meal times and ideas. You can follow this program to jump start your body transformation before you have your personal one on one call with Concita. After the call, she may recommend that you follow one of the other plans posted here based on our individual needs.

RFL Quick Start Program

Maintenance Manifesto

Follow the guidelines in this manual to MAINTAIN your health, performance, and body composition when travelling or on boot camp recovery weeks.
Maintenance Manifesto

Rapid Fat Loss Nutrition Plan - Phase 3B

Phase 3 - Option B is an advanced nutritional approach that uses carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.
This is the most complex nutrition strategy as you will rotate between 3 types of nutrition days with varying levels of carbohydrates. There is a high, low, and no
carbohydrate day in this plan.

RFLN Plan Phase 3B

Rapid Fat Loss Nutrition Plan - Phase 3A

Phase 3 is an advanced nutritional approach that combines carbohydrate timing
(starch at certain times), post workout nutrition (pwo shakes), and carbohydrate
cycling to accelerate your results to optimize fat burning and to break plateaus.

RFLN Plan Phase 3A

Rapid Fat Loss Nutrition Plan - Phase 2

During Phase 2, you will continue to build on the good habits that you have
established in Phase 1. After establishing the habits of eating small, frequent meals made of protein and produce, replacing refined starches with unrefined ones, and eliminating sweets and caloric beverages, you are ready to take on nutrient timing for accelerated fat loss. This phase of the nutrition plan addresses the WHEN to eat starchy carbohydrates for optimal fat loss.

RFLN Plan Phase 2

Rapid Fat Loss Nutrition Plan - Phase I

Phase 1 nutrition is designed to help the nutrition novice adapt healthy eating
habits that are optimal for fat loss, improved health and improved performance.
The goal during phase 1 nutrition is to master the basics of eating for great
shape which include eating small, frequent meals, consuming protein at each meal, replacing refined starches, and eliminating sweets and caloric beverages.

RFLN Plan Phase I