Week 3

  • You're now at the final week of the weight loss challenge! At this point, you have detoxed, reintroduced macronutrients gradually into your diet and your body is storing everything in its proper place.
  • This meal plan is something you would be able to maintain on a day-to-day basis. It has the proper ratio of healthy fat and protein with carbohydrates supplemented around your workout routine.
  • Workouts this week are split into a full body day and a lower body day. We will continue the daily abs protocol this week as well. 
  • Also your cheat meals are dispersed throughout the week - NO RESTRICTIONS!

(Week 3 expected weight loss 0-2 lbs.)

 
 
 

Workouts

This week we're splitting our workout routine into two parts: Legs and Full Body Workouts. These workouts should be done on separate days, the left on Monday and Thursday. The exercises on the right will be performed on Tuesday and Saturday. You will be performing compound exercises in an interval style to promote the greatest increase in metabolism possible. Emphasizing areas of the body on two separate days will allow you to push each muscle group further as it will have a longer rest period than Week 2. Both workouts involve leg exercises, this is because legs carry the most mass and strength in the body which means they're more effective at raising metabolism than other smaller muscle groups.

Schedule:

Monday/Thursday - Legs

Tuesday/Saturday - Full Body

Sunday-Saturday - Abs Routine (AM/PM)

Leg HIIT Workout: Monday/Thursday

Can progress with more rounds or less rest time between rounds. Rest 1-2 minutes between rounds.

Beginners: 1-2 Rounds

Intermediate: 3-4 Rounds

Advanced: 5+ Rounds

Daily Abs Routine: Morning/Night

Perform this workout in the morning before your first meal and at night after your last meal. Set a timer for 5 minutes and complete as many reps as you can. If you complete one round before the 5 minutes is up, perform another round.

Full Body Tabata: Tuesday/Saturday

Can progress with more rounds or less rest time between rounds. Rest 1-2 minutes between rounds.

Beginners: 1-2 Rounds

Intermediate: 3-4 Rounds

Advanced: 5+ Rounds

FAQ

  • What is EFA?  Essential Fatty Acid (high potency prograde fish oil)
  • Can I take regular fish oil? No, you need to take high potency fish oil.(Take 3 in the morning, and 3 in the night. Use Krill oil for best results.)
  • How do you make a green smoothie shake? The directions are in the recipes section.
  • When do you use the powder and caffeine that you asked to buy? First thing in the morning and also before your workouts.
  • Which workout should I start with? Start with workout 1 and follow the directions in the program.
  • What are lean proteins?Chicken, turkey, tuna, tilapia, salmon, whey protein powder, eggs, cottage cheese.
  • Are the workouts out of order? Under week ten, it says challenge for week one..... And it starts with week 3 It is a bit confusing because it shows bonus workouts. Just start with workout 1. =)
  • What types of fruits or veggies can I eat?
    • APPROVED GREENS: Broccoli, Cauliflower, Cabbage, Mushrooms, Cucumber, Scallions or Green Onions, Asparagus, Brussels Sprouts, Onions, Spinach and Lettuce
    • HERBS: Parsley, Cilantro, Basil, Rosemary and Thyme
    • Avoid these fruits: Pineapples, grapes, watermelon,
  • Treat day.....please define?Have a cheat meal, but don’t go overboard!
  • Are the veggies from the first day raw or cooked? RAW
  • On Monday I have green salad with lemon and veggies, do I make it as big as I want? SURE, MAKE IT AS BIG AS YOU WANT!
  • On Monday/Wednesday can I replace the green salad with the green smoothie? Preferably NO, as this salad is a HUGE part of the detox although if you cannot stomach the salad than yes that is OK.
  • Can I have Tea, Coffee, or Pre Workout instead of the NoDoz? Yes, as long as the pre workout does not contain calories, the tea is unsweetened (lemon squirt is fine), and the coffee is black (nut meg or cinnamon is OK)