Hours Of Operation: Training available 7 day a week, see Training Schedule
1275 Bloomfield Avenue Building #7 Unit #44 - Fairfield NJ 07004 - Phone: Club Phone - 973-224-9665

Aces Weight Loss

Aces Boxing Club cards1.jpg
Boxing Builds Better Bodies Weight Loss Challenge
We Challenge YOU To Challenge Yourself!!
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This program is based on a 6 diet days 6 exercise days and 6 meals a day.  It is our 666 training method.  Your diet with be complimented with Boxing, Conditioning, Cardiovascular, Strength, Endurance, Agility, and Functional Core Training.  All of our diet and weight loss services are complimentary to each and every one of our members, because we believe that a fitter “YOU” will lead to a more successful “US”!   Our mission here at Aces Boxing Club is simple. . .
“Our goal is to get you to reach yours”
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Punch Away the Pounds with our A.C.E.S. fit system!

*The following meal plans are just acting as guide lines for caloric intake and does not take into consideration food allergies and/or other dietary restrictions.  For extreme dietary restrictions, consult with your physician and/or one of our diet specialists

Women’s Meal Plan

Meal #

Food Item - Portion

Approximate Calories

MEAL 1

1 CUP PLAIN OATMEL

300

OR

3 PACKETS OF WEIGHT CONTROL OR LOW SUGAR OATMEAL

300

OR

1.5 CUPS NO/LOW SUGAR CEREAL WITH 1 CUP SKIM MILK

300

OR

2 EGG WHITES / 1 WHOLE EGG WITH 2 SLICES OF WHOLE GRAIN TOAST

300

MEAL 2

1 SCOOP WHEY PROTEIN / 1 FRUIT

200

MEAL 3

½ CUP BROWN RICE / 1 CUP GREEN VEGETABLES / 3 OZ LEAN MEAT

300

OR

2 SLICES LITE WHOLE GRAIN BREAD / 3 OZ LEAN DELI MEAT / 1 FRUIT OR LIGHT N FIT YOGURT

300

MEAL 4

1 SCOOP WHEY PROTEIN / 1 FRUIT

200

MEAL 5

½ CUP BROWN RICE / 1 CUP GREEN VEGETABLES / 3 OZ LEAN MEAT

300

MEAL 6

2 SCOOPS WHEY PROTEIN

200

 

Approximate daily caloric intake:  1,500 calories

Women’s Ideal Weight Chart

 

5’0”

90-110 lbs

5’1”

95-116 lbs

5’2”

99-121 lbs

5’3”

104-127 lbs

5’4”

108-132 lbs

5’5”

113-138 lbs

5’6”

117-143 lbs

5’7”

122-149 lbs

5’8”

126-154 lbs

5’9”

131-160 lbs

5’10”

135-165 lbs

Statistics supplied by Rush University Medical Center
Women’s Body Fat:  Poor 32% plus – Average 26% - Excellent 19% or below
Lbs. of body fat = Weight – Body Fat = ____________ is your approximate pounds of fat
Lean Body Mass = Body Fat Lbs – Total Weight = ______________ is your approximate LBM

  

Men’s Meal Plan

Meal #

Food Item - Portion

Approximate Calories

 

 

 

MEAL 1

1 CUP PLAIN OATMEL / 1 SCOOP WHEY PROTEIN

400

OR

4 PACKETS OF WEIGHT CONTROL OR LOW SUGAR OATMEAL

400

OR

3 CUPS NO/LOW SUGAR CEREAL WITH 1.5 CUPS SKIM MILK

400

OR

4 EGG WHITES / 2 WHOLE EGG WITH 2 SLICES OF WHOLE GRAIN TOAST

400

MEAL 2

2 SCOOPS WHEY PROTEIN / 1 FRUIT

300

MEAL 3

1 CUP BROWN RICE / 1 CUP GREEN VEGETABLES / 6 OZ LEAN MEAT

400

OR

2 SLICES WHOLE GRAIN BREAD / 6 OZ LEAN DELI MEAT / 1 FRUIT

400

MEAL 4

2 SCOOPS WHEY PROTEIN / 1 FRUIT

300

MEAL 5

1 CUP BROWN RICE / 1 CUP GREEN VEGETABLES / 6 OZ LEAN MEAT

400

MEAL 6

2 SCOOPS WHEY PROTEIN

200

Approximate daily caloric intake:  2,000 calories


Men’s Ideal Weight Chart

 

5’5”

122-150 lbs

5’6”

128-156 lbs

5’7”

133-163 lbs

5’8”

139-169 lbs

5’9”

144-176 lbs

5’10”

149-183 lbs

5’11”

155-189 lbs

6’0”

160-196 lbs

6’1”

166-202 lbs

6’2”

171-209 lbs

Statistics supplied by Rush University Medical Center
Men’s Body Fat:  Poor 22% plus – Average 16% - Excellent 11% or below
Lbs. of body fat = Weight – Body Fat = ____________ is your approximate pounds of fat
Lean Body Mass = Body Fat Lbs – Total Weight = ______________ is your approximate LBM

 

 

Basic Training & Nutritional Tips:

  • Drink 16 oz of water with each meal
  • Plan your meals 3-4 hours apart

 

  • Prepare your meals daily to prevent cheating
  • Stick with leans, greens, and whole grains

 

  • Avoid refined sugar, cookies, candy, white flour, and alcohol
  • Be sure to cycle a regular day of food and fitness freedom to prevent burn out and continuous shock to your body

 

  • Cycle “rest” days in to your routine.  This is when your body is healing and taking in its nutrients to change
  • Always vary your training routines to prevent your body from adapting

 

  • A good training regimen should include, resistance training,  cardiovascular conditioning, functionally fit exercises, core conditioning, and stretching
  • Don’t ever hesitate to seek out a qualified professional trainer for advice or a difference of perspective on your routines, after all this is what our profession is.  The same as you would seek out a mechanic for you vehicle related questions

 

Good luck to you on your fitness goals!