MEASUREMENTS

Take your measurements: Chest, hips, waist, thighs, calves, biceps, butt

BEFORE PHOTOS

Take your before photos. Please keep these in a safe place.

+ Days 1 + 2

Low Carb + Sprint Interval Day

Eat less than 100g net carbs (carbs minus fiber).

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

Regular Macro Guidelines: 50% carbs, 30% fats, 20% protein.

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

CHEST

SHOULDERS

FINISHERS

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).

+ Day 4

Regular Calorie Day + Strength Training

Regular Macro Guidelines: 50% carbs, 30% fats, 20% protein.

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

BICEPS

TRICEPS

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).

+ Day 5

Low Carb Day + Active Recovery Day

*Eat less than 100g net carbs (carbs minus fiber).

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

+ Day 6

Regular Macros + Leg Day

Regular Macro Guidelines: 50% carbs, 30% fats, 20% protein.

Enjoy some fun foods, but don't go over on calories.

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 | Set 3: 6 reps | 1 minute rest
  • Deadlift
  • Set 1: 10 reps | Set 2: 8 reps | Set 3: 6 reps | 1 minute rest

FINISHERS

5-10 minutes of elliptical, bike, or walking to cool down.


REGULAR MACRO + LEG 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 + 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.