Week 3: DAY 1
Regular Macro Day + Strength Training
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
Stay within calorie/macro goals for the day.
The macro pie chart shows how many 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.
Try not to ADD any extra fats - most fats will come from your lean protein
Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
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 veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 minutes of Walking, Jogging, Bicycle or Elliptical for Warm-Up
{Be sure not to over exert yourself during the warm up}
Activation x 7 minutes
Lay Down push up x 15
Squat press x 20
Pyramid
{Increase weight as reps decrease}
Dumbbell pull over 15/12
Dumbbell Fly 15/12
Tricep kickback 15/12
Tricep overhead extension 15/12
In out press 15/12
Twist chest press 15/12
Supersets x 2
Bent over curl/tricep extension 15
Alternating press x 15
Lateral raises x15
Burnout x 7 minutes
Lay Down push up x 15
Squat press x 20
Advanced Optional: 20 minutes LISS (light jog, bike, or elliptical to keep heart rate in the “fat burning zone”)
STRETCH
Week 3: Day 2
Regular Macro Day + Leg Day
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
- Stay within calorie/macro goals for the day, but feel free to add in a treat if wanted on LEG DAY.
- The macro pie chart shows how many 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.
- Try not to ADD any extra fats - most fats will come from your lean protein
- Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
- 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 veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 min of walking, jogging, bicycle or elliptical for warm up
{Be sure not to ever exert yourself during the warm up}
AMRAP Activation x 7 minutes
Weighted jump lunges x 16
Burpee + tuck jump x 10
Pyramids
{Increase Weight as reps decrease}
Sumo leg press 15/12
Pistol Squat 15/12 (each leg)
Curtsy lunge 15/12
Calve raises 15/12
Supersets x 2
Front squat x 15
Scissor hops x 20
Dumbbell dead lift x 15
Jump squats x 20
Burnout x 7 minutes
Weighted jump lunges x 16
Burpee + tuck jump x 10
STRETCH
Week 3: DAY 3
Low Carb Day + SPRINTS
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Optional 24 hour fast
This is recommended for anyone that has gone through at least one round of the FAST Track To Fit.
You will begin the 24 hour fast after your last meal on TUESDAY and break your fast 24 hours later on Wednesday
Drink a lot of water (electrolyte water is my favorite), herbal teas, black coffee, BCAAs, and bone broth.
Break your fast with a low carb high protein smoothie and do not worry about tracking macros
On Thursday, break your fast when you are hungry and resume with regular program recommendations.
(if you are doing the optional 24 hour fast, no need to track your macros)
Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
You will also aim to eat 25% less total calories than on regular macro day. (ie 1500 x .25 = 375; 1500-375 = 1125 calories)
Maintain an 8 hour (or less) feeding window.
Eat protein and healthy fats at each meal
Eat lots of veggies
Avoid starchy foods like (root veggies, potatoes, breads, grains)
Your macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.
You will want to aim to eat 25% less calories than on regular macro day. With the decreased carbs, you will have to consume more fat to make up the difference; keep your protein intake at 20%.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
10 minute warm up of Walking, Jogging, Bike or Elliptical
STRETCHING
Activation x 7 minutes
Toe taps x 20
In and outs x 20
45 sec plank
Sprint Intervals
“Sprint Intervals” outside, on the track, stair stepper, elliptical, or bike .
Sprint at 100% effort for 30 seconds. Then enjoy 40 seconds of a slow recovery pace. Repeat for 12 minutes.
Burnout x 7 minutes
Toe taps x 20
In and outs x 20
45 sec plank
Week 3: DAY 4
Low Carb Day + HIIT
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
(if you are doing the optional 24 hour fast, no need to track your macros)
Your goal is to eat fewer than 50 grams of net carbs on this day. Total carbs minus fiber = net carbs.
You will also aim to eat 25% less total calories than on regular macro day. (ie 1500 x .25 = 375; 1500-375 = 1125 calories)
Maintain an 8 hour (or less) feeding window.
Eat protein and healthy fats at each meal
Eat lots of veggies
Avoid starchy foods like (root veggies, potatoes, breads, grains)
Your macro pie graph will not look "normal" on these days. You will want to hit MyFitnessPals recommended protein goal, stay at or under 50 grams of net carbs and fill the rest in with healthy fats.
You will want to aim to eat 25% less calories than on regular macro day. With the decreased carbs, you will have to consume more fat to make up the difference; keep your protein intake at 20%.
If you are breastfeeding, and have consulted with your physician, you can have up to 100g net carbs for low carbs days - listen to your body and give it what it needs.
4x4 HIIT circuit
Do each move for 1 minute each. Rest for 1-2 minutes between circuit. Rest for a little as possible during the circuit.
Complete each circuit in full before moving to the next one.
CARDIO CIRCUIT
1-2 minutes rest
STRENGTH CIRCUIT
Wall sit with Overhead single, single double
1-2 minute rest
CARDIO CIRCUIT
1-2 minute rest
AB CIRCUIT
1-2 minute rest
30 MINUTES OF LOW INTENSITY CARDIO
Consider using a bike, treadmill, elliptical, stairmaster. Keep your heart rate in “fat burning zone.” (Maintain a conversational pace)
Week 3: DAY 5
Regular Macro Day + Back/Bis
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
- Stay within calorie/macro goals for the day
- The macro pie chart shows how many 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.
- Try not to ADD any extra fats - most fats will come from your lean protein
- Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
- 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 veggies, ¼ protein, ¼ carbs & oils & fats.
5-10 Minutes of Walking, Jogging, Bicycle or Elliptical for Warm Up
{Be sure not to ever exert yourself during the warm up}
Activation x 7 minutes
Mountain climbers on steroids x 24
Man maker with push up x 10 (each arm)
Burpees x 15
Pyramid
{Increase weight as reps decrease}
Bent over row 15/12
Twist bicep curl 15/12
Underhand grip cable curl 15/12
Hammer curl 15/12
Superset x 2
Single arm row x 20
Pushups 10
Bicep curl x 12
Lateral bear crawl x 12
Burnout x 7 minutes
Mountain climbers on steroids x 24
Man maker with push up x 10 (each arm)
Burpees x 15
STRETCH
Week 3: DAY 6
Regular Macro Day + LEG DAY
Try to break your fast around noon. Maintain an 8 hour (or less) feeding window. Drink herbal teas, water, or black coffee.
Try to eat your biggest meal after you work out.
- Stay within calorie/macro goals for the day, but feel free to add in a treat if wanted on LEG DAY.
- The macro pie chart shows how many 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.
- Try not to ADD any extra fats - most fats will come from your lean protein
- Pay attention to your grams (under the nutrient tab) to make sure you are getting adequate carbs, fats and proteins.
- 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 veggies, ¼ protein, ¼ carbs & oils & fats.
Activation x 7 minutes
In and out burpee x 10
Jump lunges x 20
Double pulse walking lunge x16
Squat pulse x 20
Pyramids
{Increase weight as reps decrease}
Leg extensions 15/12
Leg curls 15/12
Close leg press 12/10
Dumbell squat 12/10
Calf raise 15/12
Superset x 2
{Complete each pair of workouts twice before moving on}
Static lunges 24 (total)
Goblet reverse lunge 20 (total)
Jump squat 15
Burnout x 7 minutes
In and out burpee x 10
Jump lunges x 20
Squat pulse x 20
Double pulse walking lunge x 1
STRETCH
Week 3: Day 7
Low Carb/Cal + Active recovery Day
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 200 grams of protein on a Regular Macro Day, you will consume 150 grams total proteins. (200*.25=50. 200-55=150)
- Aim to hit less than 50g NET carbs.
- If you are breastfeeding, and after consulting your physician, 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.
SUNDAY RUNDAY - try for a 5K jog/brisk walk today
- 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.
- Consider a trip to the Sauna or some Hot Yoga!!