Concentrate on aerobic exercies, such as your cycling, that makes you pant and sweat. That's the exercise that will burn off excess calories through oxidation. Running and skipping (with a rope) are also good, and cycling indoors on an exercise bike is healthier if you live in a city.

You don't mention diet and that's important. The only way to lose weight is to burn more calories through exercise than you consume in food and drink. But exercise alone is unlikely to be enough and, anyway, it may make you hungry and that defeats the object.

Try to limit your carbohydrate intake each day, equal IN TOTAL to 4 slices of bread or one bowl of sweet cereal or two sweet fruits (oranges, pineapple, plums and the like) or two small potatoes. Nothing made from sugar such as sweets, chocolate, cakes, biscuits, "fitness" bars, milk shakes. Cut out starchy vegetables such as potatotes, parsnips, carrots, turnips, beetroot (basically root veg) – concentrate on eating greenleaf veg such as cabbage, sprouts, cauliflour and salad things – lettuce, celery, chicory, tomatoes, zucchini courgette. Little alcohol – say a glass of wine or a half pint of beer a day – no more. Within reason, you can eat as much as you like of fish, poultry and lean meat. Some cheese each day.

The so-called Atkins diet is a good guide but don't go for expensive supplements or counselling sessions. Just follow the tips and general ideas of low-carb eating.

If you follow this regime of aerobic exercise and diet, I'm sure your weight will start to fall again quickly.

Hope useful.

I have attached some links that might help you find the appropriate amount of exercise and food intake for your body type. Good Luck with the training and losing weight!

1. Her calorie counting is extremely suspect. I can't imagine anyone maintaining weight on that few calories. She's either not counting some snacks, or mis-estimating portion sizes.
2. I don't know what the boot camp consists of, but they must be heavy on the lifting vs. aerobic.
3. 4 days a week isn't all that much, and 3 weeks isn't that long for any significant results. Think back to what you did for high school sports practices.
4. Can't help you with the bloating. That's a chick thing.
5. What's with the fascination with excess protein? All the actual rigorous studies say it isn't necessary.

Some of the exercises I used were:

lunges
push ups
jump squats
bicep curls
tricep extensions
crunches
reverse crunches
bicycle crunches
mountain climbers
side and front arm deadlifts
stair stepper
stair suicides (run up the 5th step, come down; up the 6th, come down; up to the 7th, come down, etc.)
cycling (exercise bike)
rowing (rowing machine)
running (treadmill)

You'll probably need some dumbbells in 5lbs, 7lbs, 10lbs. Use the stairs in your house (if you have them) for stair stepping/climbing for your cardio if you don't have any machines. Use your couch for proper crunch technique (legs bent over the seat, back on the floor.)

You can find a lot of these exercises (and more) here:
http://www.bodybuilding.com/fun/exercises.htm

You'll find lots of different exercises and workout plans. Some use milk jugs filled with sand/water for weights. Hope all this helps.