DAY 1 + 2

Low Carb + Sprint Interval Day

 

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

stretching

sprint intervals

  • Sprint intervals” on the elliptical, bike, stairs, 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 10 minutes. 

30 minutes of low intensity cardio

Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “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

 
 

DAY 3

Regular Calorie Day + Strength Training

 

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.

LEGS

Leg Curl  |  2 sets of 12  |  1 minute rest

Leg Extension  |  2 sets of 12  |  1 minute rest

CHEST

Dumbbell Chest Press: 2 sets of 8-10 reps

Push Ups: 2 sets of 10 reps

SHOULDERs

Military press: 2 sets of 15 reps

Front raise: 2 sets of 15 reps

FINISHERS

Burpees (modified if necessary): 20 reps

Air squats: 40 reps

Ab Bicycles: 40 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie 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).

 
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DAY 4

Regular Calorie Day + Strength Training

 

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.

In and Outs: 2 sets of 10 reps

BACK

Pull-ups (modify to a push-up): 2 set of 15 reps

If you do not have a pull-up bar, please do push-ups

Bent over row: 2 sets of 10 reps each arm

Bent over reverse fly: 2 sets of 10 reps

biceps

Dumbbell bicep curl: 2 sets of 8-10 reps

Hammer curl: 2 sets of 8-10 reps

Hanging bicep curl with pull back: 2 sets of 8-10 reps

TRICEPS

Tricep overhead extension: 2 sets of 8-10 reps

Tricep kickback: 2 sets of 8-10 reps

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

REGULAR CALORIE DAY GUIDELINES 

  • Use the MyFitnessPal app recommendations to calculate your regular calorie 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).

 
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DAY 5

Low Calorie Day + 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 CALORIE DAY GUIDELINES

Break your fast later in the day and consume a lot of water and herbal teas.

Eat 25% less calories than a Regular Calorie Day. For example, if you typically eat 1,500 calories on a Regular Calorie Day, you will consume 1,125 total calories. (1,500*.25=375. 1,500-375=1,125)

Still follow 50/30/20 splits, but make every macro 25% less


 
 

DAY 6

Training Day Calories + 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.

LEGS

 

Squat (or Smith Machine Squat)

Set 1: 10 reps  |  Set 2: 8 reps |  1 minute rest

Deadlift

Set 1: 10 reps  |  Set 2: 8 reps   |  1 minute rest

_____

Leg Curl  |  2 sets of 12  |  1 minute rest

Leg Extension  |  2 sets of 12  |  1 minute rest

Leg press

Set 1: 10 reps  |  Set 2: 8 reps    |  1 minute rest

finishers

Jump squats: 40 reps

Jump lunges: 40 reps per leg

5-10 MINUTES OF elliptical, bike, or WALKING TO COOL DOWN

TRAINING DAY CALORIE 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

Low Calorie Day + Active Recovery Day

 

GUIDELINEs

  • WALK - JOG SET 
    • 1 minute walk, 1 minute jog, 2 minute walk, 2 minute jog, 3 minute walk, 3 minute jog, 4 minute walk, 4 minute jog, 5 minute walk, 5 minute jog
  • 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.