WEEK ONE
preparation
GROCERIES
MEAL PREP
WORKOUT
A calorie is a unit of measurement. Specifically, it is defined as the amount of heat needed to raise the temperature of one gram of water by one degree Celsius.
Verywell Fit takes a deep look into calories…
Meal Prep!
Throughout the challenge we will be sharing many great meal prep and recipe tips.
The best way to prepare for week one of the challenge will be to make sure you grab items on your fuel plan, cook, measure and prep meals for the week. It doesn’t have to take all day, and can be pretty simple.
Be sure you have some great food storage containers, these you can grab from almost anywhere but Sams and Amazon have some of our favorites here 
https://www.samsclub.com/…/hefty-food…/prod24200302…
https://www.samsclub.com/…/hefty-food…/prod24200302…Failing to prepare is planning to fail. Set yourself up for success the next six weeks by picking a day to grocery shop and cook-prep.
Luckily these days we have apps like Instacart grocery delivery and easy online ordering to make this process even easier if you’re super busy!
Here you’ll see a few photos of ways to store food, cook veggies and added one of my all time favorite protein pancake recipes.
Keep It Simple!
When I was competing every meal was weighed and measured and stored which added up quickly so I’d actually use ziplock bags and that’s perfectly fine too.
Veggies: my favorite way to cook these are on a big baking sheet… you can get at Sams (btw, Sams has the best meal prep tools from cutting boards, baking sheets, bowls, knives, storage and more). Chop up the veggies, I like squash, zucchini, cherry tomatoes, asparagus all mixed together with a little olive oil salt and herb seasonings. Bake on 350 for about 25-30 minutes until they are soft but not squishy 
Protein pancakes: below is a portion size for a shorter female. What I’ve basically done here is take the quantity/portions from the preferred breakfast regarding eggs & oats, so you can adjust the portions to this with what your plan calls for (men). I use a ninja blender then cook stove top, flip and enjoy!! -Tiffany Leyva CEO
IMPORTANCE OF WATER
Water is one of the most important components to successful weight loss! Not only aiding in weight loss, staying hydrated provides multiple benefits such as:
1. Removing toxins
2. Cleansing organs
3. Muscle recovery and joint lubrication
4. Helps you go #2….very important
5. Think clearly without brain fog
6. Improve skin complexion
7. Avoid injuries
& So much more!
The amount of water needed will depend on how active you are that day as well as height and build. For myself an active 5,2″ I’ll need 1 gallon (128oz) and 1/2 (1/2 depending on my activity level).
This week & each week of this I challenge you to a daily gallon challenge: at least 1 gallon or 128oz per day. Because getting the right amount of water in is difficult let’s all keep each other accountable on this one during the challenge. I like the gallon because I know exactly how much water is in it and gives a good measure to track.
Stay hydrated friends and challenge yourself to get it all in!!
CONTACT
Have Questions while on the challenge? Contact us at Outlaw FitCamp.