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Check yourself: be sure that you have paid for this program and are not using another person's credentials.

MEASUREMENTS

Take your measurements: 

Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos and keep them in a safe place.


 

DAY 1

Low Carb + Tabata

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

TABATA

Download a free tabata timer: http://www.fitlb.com/tabata-timer

A Tabata round is 8 rounds of 20 seconds on and 10 seconds off for a total of 4 minutes. You will alternate between each of the paired moves, a total of 4 rounds per move with 8 rounds total.

Circuit 1 (Alternate between moves)

Jump Squat: 20 seconds on/ 10 seconds rest

Burpees: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 2 (Alternate between moves)

Dumbbell Thrusters: 20 seconds on/ 10 seconds rest

Dumbbell Skier Swings: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 3 (Alternate between moves)

Mountain Climbers on Steroids: 20 seconds on/ 10 seconds rest

Tuck Jumps: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

Circuit 4 (Alternate between moves)

Tuck Jumps: 20 seconds on/ 10 seconds rest

In and Outs: 20 seconds on/ 10 seconds rest

Repeat for 4 minutes

5 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


 
 

DAY 2

Low Carb + Sprints

 

10 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

STRETCHING

SPRINTS

  • Sprint intervals” on the elliptical, bike, or track. I do not recommend sprinting on a treadmill but if you prefer treadmill intervals, please do so at your own risk.

    • Sprint at 100% effort for 20 seconds or 100 meters. Then enjoy 40 seconds of a slow recovery pace. Repeat for 12 minutes.

15 MINUTES OF LOW INTENSITY CARDIO

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace).

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


DAY 3

Regular Macro Day + Strength Training

 

5 MINUTES OF WALKING, JOGGING, OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

BACK

Pull-Ups (Push-Ups if n/a): 2 sets of 8-10 reps

Face Pull:  2 sets of 8-10 reps

Reverse Fly (machine or cable): 2 sets of 8-10 reps

Wide Grip Lat Pulldown: 2 sets of 8-10 reps

BICEPS

Seated Bicep Curl: 2 sets of 8-10 reps

Hammer Curl: 2 sets of 8-10 reps

ABs

Transverse Oblique Machine: 4 sets of 10 reps per side

In and Outs: 5 sets of 10 per side

Mountain Climbers with a Twist: 4 sets of 10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

REGULAR MACRO DAY GUIDELINES 

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

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

  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).

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

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


DAY 4

Regular Macro Day + Strength Training

 

5 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

CHEST

Dumbbell Bench Press: 2 sets of 8-10 reps

Dumbbell Fly: 2 sets of 8-10 reps

TRICEPS

Tricep Overhead Extension: 2 sets of 8-10 reps

Tricep Pushdown: 2 sets of 8-10 reps

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

REGULAR MACRO DAY GUIDELINES 

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

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

  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).

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

  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).


DAY 5

Low Carb + Active Recovery Day

 

GUIDELINES

  • Take the day off

  • Consider a trip to the sauna

  • OR 60 minutes of low intensity cardio. Walking, biking, swimming, elliptical, or an exercise of your choice. Keep your heart rate in the fat burning zone.

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.

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

  • Avoid fruits and 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

  • Your macro graph will not look "normal". Hit you usual protein goal suggested under the nutrients tab and increase your fats to make the rest of your calories up


DAY 6

Regular Macro Day + Leg Day

 

5-10 minutes of walking, jogging, or elliptical for warm-up

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

Minimize rest between sets and moves. Rest 1-2 mins between every couple moves

WARM UP (2 ROUNDS)

1 minute wall sit

1 minute plank

LEGS

Leg Extension: 2 sets of 8-10 reps

Leg Curl: 2 sets of 8-10 reps

Front Squat:: 2 sets of  12-15 reps

Smith Machine Back Squat: 2 sets of 8-10 reps

Smith Machine Romanian Deadlift: 2 sets of 8-10 reps

Leg Press: 2 sets of 8-10 reps

Calf raises on Leg Press Machine: 2 sets of 8-10 reps

5 -10 MINUTES OF ELLIPTICAL, BIKE OR WALKING TO COOL DOWN

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.

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

  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort

  • Ideally, eat your biggest meal after you work out.

  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.


DAY 7

Regular Macro Day + Strength Training

 

5-10 MINUTES OF RUNNING OR ELLIPTICAL FOR WARM-UP

Do not push it or pre-exhaust your workout. If you push too hard for the cardio, you will not maximize your lifting workout.

SHOULDERS

Front Plate Raise: 2 sets of 8-10 reps

Military Press: 2 sets of 8-10 reps

Overhead single, single double: 2 sets of 8-10 reps

ABS

Leg raises: 1 minute

Crunch on Stability Ball: 1 minute

Push-Ups with Legs on Stability Ball : 1 minute

5-10 MINUTES OF ELLIPTICAL, BIKE, OR WALKING TO COOL DOWN

REGULAR MACRO DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.

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

  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort

  • Ideally, eat your biggest meal after you work out.

  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.