putting it all together

Now it’s time to put it all together. The FASTer Way To Fat Loss® combines intermittent fasting, carb cycling, macro tracking, whole food nutrition and workouts plans into the weekly FASTer Way Cycle (see below). This plan strategically “cycles” low carb and regular macro days, in combination with effective workouts, in order that your body will have the nutrients it needs, along with the time it needs to rest and repair from your workouts. After a few weeks you should start seeing changes to your overall body composition as you build lean, calorie-burning muscle. In addition, we have a team of certified client specialists in your Facebook accountability group (you’ll be invited to this group during prep week) who will continue to support you with encouragement and accountability along the way.

Low Carb + HIIT

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 50 grams of net carbs on this day. Remember, carbs minus fiber = net carbs.

  • This is the only day we will track net carbs

  • Pay attention to the gram goals under the nutrients tab.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window.

  • Avoid starchy carbs (root veggies, grains).

  • Eat protein at each meal.

  • Eat lots of leafy and cruciferous veggies.

  • Eat when you’re hungry and stop when you’re full.

  • You macro pie graph in MyFitnessPal will not look "normal" on these days. You will want to hit the MyFitnessPal recommended protein goal, stay at or under 50 grams of net carbs, and fill the rest in with healthy fats.

    • Percentages may vary but should be between 10-20% carbs, 20-35% protein and 40-65% fat.

    • Still aim to hit your calorie goal on these days. With the decreased carbs, you will have to consume more fat and protein to make up the difference.

    • Look at the nutrients tab (next to the macro tab in MyFitnessPal) and pay attention to the gram goals to make sure you are getting enough food.

  • If you are breastfeeding, you can have up to 100g net carbs for low carbs days.

LOW CARB DAY FOOD suggestions

  • Eat unlimited amounts of these foods (as your macros allow):

    • Spinach, kale, swiss chard, lettuce, collard greens, arugula

    • Cruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage

    • Other - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant

  • Eat the following foods but watch carb content:

    • Nuts, seeds, avocado

  • Avoid the following foods:

    • Root veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, most fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

LOW CARB DAY EXERCISE GUIDELINES

  • Low carb day workouts will be sprint interval training, tabata workouts or HIIT workouts (high intensity interval training)

  • Remember to cool down after your workout with low intensity cardio. Keep your heart rate LOW and in the fat burning zone.

  • How to find your fat burning zone:

    • Figure out your max heart rate (Max Heart Rate = 220 – your age, multiplied by .60 and .70). Then determine your fat-burning range, which is 60% to 70% of your max heart rate.

    • A good rule of thumb: If you can talk or have a conversation while doing this, you are in the right zone. If you can not, you are going too fast and need to slow down.


Regular Macro Day + Strength Training

REGULAR MACRO DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

  • Pay attention to the gram goals under the nutrients tab.

  • Break your fast around noon and maintain an 8 hour (or less) feeding window.

  • Each time you eat you should include both protein & fiber.

  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.

  • Focus on hydrating: water, herbal teas.

  • The macro pie chart shows how much of each macro you have consumed and the percentages tell your calorie total in each macronutrient category. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.

  • No need to count net carbs on regular days.

REGULAR MACRO DAY FOOD Suggestions

  • Fibrous Vegetables: 2 to 4 handfuls

  • Clean Protein: 1 palm-size portion

  • Starchy Carbs & Fruits: 1 handful

  • Fats: ½ shot glass (1½ Tbsp) for oils & butter- for nuts & seeds 1 thumb-size serving

REGULAR MACRO DAY EXERCISE GUIDELINES

  • Regular macro day workouts consist of targeted strength training moves focused on building lean muscle.

Low Macro Day + Active Recovery

LOW MACRO DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your low macro day goals.

  • Pay attention to the gram goals under the nutrients tab. Break your fast later in the day and consume a lot of water and herbal teas.

  • Eat 25% less macros than a Regular Macro Day. For example, if you typically eat 100 grams of protein on a Regular Macro Day, you will consume 75 grams total proteins. (100*.25=25. 100-25=75)

  • Aim to still hit the recommended macro percentages while factoring in 25% less macros.

  • No need to track net carbs on low macro days

  • If you are breastfeeding, you can do regular macros. If you have a well established supply and don't notice a drop or feel famished with a small decrease, decrease some if you want.

ACTIVE RECOVERY DAY GUIDELINES

  • Take the day off or engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source.

    Regular Macro Day + Leg Day

    LEG DAY GUIDELINES

    • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.

    • Pay attention to the gram goals under the nutrients tab.

    • Break your fast around noon and maintain an 8 hour (or less) feeding window.

    • Each time you eat you should include both protein & fiber.

    • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.

    • Focus on hydrating: water, herbal teas.

    • The macro pie chart shows how much of each macro you have consumed and the percentages tell us how much each macro took up of your total calories. While you can hit the percentages (example; 50% carbs, 30% fat, 20% protein) you can still be under in grams if you do not look at the nutrients.

    • Stay within calorie goals for the day, but feel free to add in a treat if wanted (we call this the “Leg Day Treat”).

    • Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.

    LEG DAY FOOD Suggestions

    • Gluten-free grains - quinoa, millet, amaranth, buckwheat or oats.

    • Starchy carbs - sweet potato, carrots, beets or parsnips.

    • Fruit (low glycemic generally recommended), berries, pears, and apples. But for training days, feel free to have any fruit you like including bananas. Great for post workout options.

    • Nuts - almonds, walnuts, cashews, pecans, pistachios, etc.

    • Legumes - black beans, chickpeas, lentils, etc.

    • Healthy fats - avocado, olive oil, coconut oil, butter, fish oil, flax oil and hemp oil.

    • Proteins - lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, hemp seeds, chia seeds and protein powder.

    • NOTE: If you choose to leave room for discretionary calories/fun foods, this would be the day to do it (i.e. donuts).

IF YOU ARE BREASTFEEDING

Be sure you watch your supply and drink plenty of water. I recommend going OVER the usual half your body weight in ounces. Our focus is healthy, whole foods that fuel and nourish our bodies properly! This alone will do wonders for your milk supply. However, things like carrots, almonds, garlic (also good for your immune system), oatmeal,  and sweet potatoes are some of my favorites for increasing milk supply while breastfeeding.

For low carb days, you can have up to 100 grams of net carbs. If your supply does fine with less, that is totally fine. If you hit 50 grams net and notice a drop, bump up!

For regular days, follow the recommended macros in MyFitnessPal. If you have  an infant or newborn, do not do low macro days and keep them as regular days. If you have an established supply, and you can tolerate low macro days without feeling famished, depleted or notice a drop in supply, feel free to keep them as low macro days.

You will also NOT do our planned 24 hour fasts later on in the program. Replace them with a regular or low macro day (depending on your supply). If you order the juice cleanse, you can drink a couple a day and eat throughout the day with them! 

Again, watch your supply, how baby is feeling and hunger cues, dirty diapers, and keep water intake up. If you notice your supply dropping, please let us know and we will adjust accordingly!

Feel free to read my blog post I did on breastfeeding while doing the FASTer Way to Fat Loss®!