THE CHALLENGE

Below you will find multiple sections that break up the challenge info - please take your time and read through each section at least once. Also, note that there are tabs for each sections, review each tab in detail - I provide a lot of information and although it can seem a bit overwhelming at first, do not be scared. This program has now worked for thousands of men and women - take your time, read the FAQs, watch the videos, look everything over and you'll be just fine.

The Basics

Facebook Support Group

FB GroupThis Facebook group will be for you to help, support, motivate and encourage one another. I will be in there also answering comments, providing assistance and I will do Facebook LIVE every week so you can ask me questions. This is a POSITIVE space for everyone and any negativity will not be tolerated. I strongly encourage you to request access; you will be asked for your order number, this can be found on the purchase email or on my website under My Profile > Orders. My husband David will also be assisting in the Group Chat & with any technical difficulties or questions. Please make sure you read all the FAQs, watch the intro video and real all the information before you post up a question.

Only challenge participants will be granted access. Please allow up to 48 hours to gain access as I have to manually accept each person & ensure they are in fact part of this challenge. To request access please search for the group “Mid-LDF Fall Slim & Build 2018” on Facebook. You can also follow this link: https://www.facebook.com/groups/365703733970967/ You may also want to adjust the notification settings so you don't get a ding every time someone posts.

Also, most of you found this challenge via Instagram, Snapchat or Facebook. Please TAG me in any and all of your progress photos you may post on IG. I’d love to see your progress or flex photos for this challenge and I will try and like and comment back on your pics. Please use the hashtags: #LaurenDrainFitChallenge on your posts so I can find it easy & TAG me in the pic (remember, if you have a private profile I will not be able to see your pics).

Photo instructions:

I've asked you all to take a before photo, not just for the challenge but for yourselves. It’s hard to see the change in the mirror day to day... but if you look at what 1 or 2 or even 3 weeks can do, it really keeps you motivated. So many of my clients thank me for making them do this 6 weeks later because it really helps put things in perspective. So please, take the photos, try and be consistent with how you pose to help you highlight any changes (Details instructions below). I am also adding a weekly check-in form that you must complete each week, this is found at the bottom of the challenge, I encourage you to use it. Everyone MUST complete at least the Initial Check-In form, this will be your starting point and benchmark for the rest of the challenge. These photos are also going to be the ones used for prize consideration at the end of the challenge so ensure they are clean, clear in good attire and follow all the rules below. (Required: You can print out THIS SIGN and add your name to the line or you can make your own with a piece of paper & mimic the sign I provided. You MUST have the little STAR somewhere on your sign.) The best place to hang this sign is on the wall above your shoulder (see my examples below). These photos will be private unless you want to be considered for the top 10. Please do not block out your face, if you wish to be excluded from a chance at the top 10 you will be given that option during final check-outs so your info will be kept private. Initial Check-Ins have to be submitted by Oct 9th to count as our baseline. Everyone MUST submit an initial check-in, this is very important for me to be able to assist you throughout the challenge and to help track your personal progress. Put in your measurements and all the info - set aside an hour to get the good clean photos and get all your stats.

Submission details: Please take 3 angles: Front, Back, Side and submit the photos via the Initial Check-In TAB at the bottom of the challenge. Make sure the lighting is good and the photos are clear, this will help both of us down the road. The sign should be taped to the wall behind you, make sure your head is not covering it when taking photos. I strongly urge you to put on an outfit that will help show of your body and areas that will most likely see results. Try not to be self conscious about your starting photos, these are for your own good and will make it difficult to see progress if you are wearing sweat pants and a tshirt in your starting photos. I suggest posing in boy shorts, bikini bottoms and a sports bra – see some of my IG pics & past clients. If you can have someone take your photo, please do that or put your phone on a timer at chest level, mirrior selfies are not recomended but if you MUST make sure its knees up in bright lighting. Also please use a simple backdrop like a white wall or a closed door to ensure there aren't dirty clothes on the floor or random clutter - cleanwell lit is always the best. Do NOT take your photos at night or in a dark room. Do Not take photos with a messy background. Please do not over exaggerate your before photo by bloating your tummy or doing crazy angles (this could disqualify you). If you need pose suggestions, simply refer to the challenge sign up page and see the photos I posted of past clients and their transformations. The clearer the image with good lighting the better. Try and take a full body shot if you can or at least knees up. No blurry photos, no dark photos, no crazy body angles, clean & well lit is what I want.

Remember the clearer your image the better chances you will have of winning the prize money - why? You need to be able to showcase the difference 6 weeks will make on your body and thus clear and bright photos help demonstrate that. Look at what past clients who are featured have done, use a backdrop like a white wall or a solid color, use as much light as you can for the photo.

You can submit a photo anytime between now and 10/9/18.

Here are good & bad examples of photos: Good photos are generally those that show the full body or at least knees up, good lighting, no crazy poses and in minimal clothing. Bad photos range from crap lighting, poor angles, bad poses, too much clothes and etc. Review these and use them as a guide. Having someone take your photo is the best option, if not, set your phone on a timer at about chest level and get the shot during daylight or in a well lit room. If you've read this please reply "Got it" & then you can turn off notifications for this post! I'll be updating the website with these samples also. If you want to try and win the competition or place top 10, I strongly suggest that you take the best possible photos that mimic my suggestions.

Frequently Asked Questions:

  • Do I need to submit my photos?
    • Initial Check-In Photos are required, but I encourage you to take photos for yourself for each week to help track progress and for me to be able to assist you. You can not enter to win any of the prizes if you do not submit your photos on time and in the right format.
  • Do I submit weekly photos via email?
    • No, all check-ins are done via the check-in TAB at the bottom of the challenge. Please ensure you complete your check-ins each week.
  • What should I do if I miss a meal or a workout?
    • Don't stress, this is designed as a lifestyle and no one can be 100% perfect. Do your best, this is about progress not perfection.
  • If I don't have time to eat the meals can I combine some into one?
    • Yes, do what ever you have to to try and get the daily food in.
  • Can I mix and match the meals from the different sections?
    • Yes you can, you have access to all the options. They are split up in to groups to make it easier for people to find their food preferences.
  • What should I do if I'm not feeling well today.
    • Take the day off, if you are sick or stressed or etc do not force your workout. Use this as a rest day, reset, regroup and hit it hard when you are feeling better.
  • Can I do some sort of class as my HIIT workout?
    • Yes! Cardio is cardio and so long as you get your heart rate up, sweat and feel like it was a solid cardio session by all means do that. Cardio can be boring so doing a spin class or dance class or anything else is ok in my book.
  • How many HIIT sessions do we do a week?
    • The table indicates HIIT sessions per week. For example you may be doing 6 HIIT sessions during week one. Each HITT session consists of minutes. You do not do 6 different HIIT sessions in one day. Just like you do not do multiple Body Circuits in one day. Each Body Circuit has rounds, once you complete those rounds you are done with the BC.
  • Should I use the Check-In form?
    • YES! I strongly encourage you to do so. This will help you track your own progress and it will help me see changes in my reporting portal. I will be able to message you directly based off of these numbers and photos if you need help.
  • When should I drink my shake?
    • Durning your weight training or after you completed your workout. If you are doing HIIT or a BC right after your workout, you may wait until that is complete.
  • How many workouts per day should I be doing?
    • Please use the chart. If it says pick 4 workouts for the day that means you pick any 4 movements and do the required number of sets & reps for that movement. There are always 5 days of weight training each week.
  • Can I eat fruit as a snack?
    • I am allowing some fruit, half a banana, half an apple and etc. Fruit is high in sugar so keep it to a minimum.
  • Do I weigh my food before or after it is cooked?
    • After
  • Can I do my workout days in any order?
    • Yes, you do not have to start with Leg Day for example, you can do it in any order you wish so long as you get the workouts in & the cardio.
  • Can I split up my Cardio and my Workouts?
    • Yes, you can do one in the morning and the other later in the day.
  • Why is there no chest day for women?
    • I do not prescribe isolation workouts for the chest for women because you are already hitting the muscle groups via compound movements. I do not train chest and i think your time and energy is better served doing other workouts during this challenge. If you want to, you can work it into your workouts but I do not prescribe it.
  • I don't see a workout on the list that I really like, can I add it in?
    • You want to work out more? YES! Feel free to work in a movement you enjoy, remember this is a guide not a set in stone program. Just be smart, don't over do it and have fun.
  • I don't know how to do a movement, now what?
    • Review the photos I provided, also search for the appropriate hashtag on Instagram to see a video of me doing the movement. If you are still unsure feel free to ask Google, YouTube or a trainer. Start out with no weight to see get used to it and slowly work up as you become more comfortable.
  • At the gym I'm scared, intimidated or embarrassed to go into the weight room, what should I do?
    • Throw on your headphones, review your list of workouts and get after it. You belong there just as much if not more than the puffer fish guys & "meat heads". Most of them are more concerned with their own reflection than anyone else around. Be confident, do your own thing and you'll quickly realize they are all really nice - they just look scary.
  • I feel full and I can not get my last meal in what should I do?
    • Don't stress over it. Do your best the next day to split up your meals. Your body will take some time to adjust and get used to this much food.
  • I'm feeling very sore, what should I do?
    • Hydrate! Stretch! Also make sure you drink your BCAAs during your workout or after. Some Protein powders have some BCAAs already in them. Also refer to the supplement section for other options.
  • Im new to weights, how much should I be lifting?
    • Start light, you will learn over the weeks what your rep ranges will be for different movements. You should be struggling by the last few reps of the last set. Don't burn yourself out too quickly, ease into things. Form is always more important than the weight.
  • Whats a good Protein powder or BCAA?
    • I do not recommend a brand, but do not go with the cheap Walmart branded stuff. Spend a little bit of extra money on quality. I personally use Gold Standard, 1st Phorm, & BPI. Walk into GNC or VitaminShop and ask around.
  • I just finished my workout and its late, should I have my shake or my meal?
    • Shake first as it contains all the good stuff, if you can drink it during your workout even. And have your meal after.
  • Im having trouble drinking all the water what should I do?
    • Keep trying, its difficult for most so you are not alone. The goal is to get as close as possible to the prescribed intake but this is about progress not perfection.
  • Can I do two or three rest days in a row?
    • Yes you can, you'll just need to adjust your schedule to get the workouts in. People travel, life happens, its ok, don't stress over it. Just do your best to make up for it.
  • Should I combine two workout days into one?
    • You can combine any two workout days EXCEPT leg days together. Don't over do it.
  • I feel like I'm over doing it, I'm weak, I'm tired, I'm cranky or etc, what should I do?
    • Take a rest day, don't force a workout. Stick to your meal plan and regroup and reset the next day.
  • I cheated on my meal plan what should I do?
    • Learn from your mistake, why it happened and try and avoid the error next time. But do not stress, life happens and don't let one slip up or mistake turn into an excuse to slip up again and again.
  • How long should I rest between sets during a workout?
    • This number will be different for everyone but i suggest 60-90 seconds.
  • I'm not seeing any results after week 1 what should I do?
    • Some peoples bodies react quickly, others take some time. You should not expect drastic results in 1 week. Many of my clients don't see visual results until week 2-3. This is not a race, you need to trust the process, stay motivated and confidant that you too will have results.
  • My scale hasn't moved, why?
    • You will learn that the scale is NOT how we judge progress. Your photos and measurements will the story. Do not weigh  yourself more than once a week. The scale is the devil, the devil I tell ya!
  • My girlfriend asked me for a copy of the workout program and meal plan can I share it with her?
    • Thats a big legal no no, and I hope no one does so. Encourage her to sign up next time instead.

Measure Yourself

During this challenge you will learn & see that the scale is NOT nearly as important as how you feel & look. I have had many clients that have lost a few or as little as zero pounds but have dropped 2-4 pant sizes. The point is, its great to gave a baseline to help you gauge your personal progress. Additionally this will be part of your weekly check-ins form at the bottom of the challenge. This will help you track your changes and stay accountable.

Please take the following 6 measurements of yourself, write them down & save them. If you are going to do this weekly make sure you are always taking them around the same area, same time of day (morning preferred) & always the same way (flexed or unflexed).

  1. Chest: Right over your nipple
  2. Bicep/Arm: Your arm should be either straight out, straight down or flexed.
  3. Waist: Go just above your belly button.
  4. Hips: Try and go around the hip bone or where you may wear a belt or the top of your pants.
  5. Glutes/Butt: Go around the largest part of your butt.
  6. Thigh/Leg: Standing, flexed or un-flexed go around the middle of your leg or the largest part.
Your Age
Sex
Height
Weight
Goal
Activity Level

Please enter values for all the fields.

Supplements

Pill-96I've been around the supplement game for some time now. I have had the opportunity to work with almost every single brand out there and there is a reason I chose NOT to back a brand for almost two years. As a nurse & one of the worlds leading fitness models I got a chance to see first hand some of the crap that is being sold out there. The companies that pump all their money into advertising & the biggest athletes while the products are packed with fillers, are untested & unregulated by the brand. I chose to walk away from 6 figure contracts because I as a nurse could not support these brands and recommend them to my clients. This is also why I have now partnered with IDLife. I wont go into too much detail in here but I have finally found a company that isn't about the Instagram hype but rather has products that are backed by thousands of holistic doctors, the heart association and cancer associations. Products that are triple tested, have zero fillers, 100% natural and products that I actually take. Below you'll find my recommendations for supplements, you do not need to take them but they will aid in your goals & overall health. https://lauren.idlife.com/shop


 

IDLife EnergyENERGY DRINK & APPETITE SUPRESSANT

DRINK “Energy” by IDLife: 1 scoop or 1 packet per 8-20 oz of water in morning/afternoon (don’t take after 5pm). This is something David takes every single day when he wakes up to help start the day. As it has an appetite suppressant be mindful of this, its great for those that drink a lot of coffee and should be used to replace that. You can start off with half a scoop and upgrade to a full. There is no crash with this product. https://lauren.idlife.com/shop/t/categories/energy


 

IDLife HydrateAVOID HEADACHES,  HANGOVERS, LOW ENERGY AND REPLENISH ELECTROLYTES

DRINK “Hydrate” by IDLife: 1 scoop or 1 packet per 8-20 oz water daily anytime. It is reported that something like 80% of the US population is dehydrated during your typical day. I personally drink Hydrate to ensure my electrolytes are balanced and my headaches are kept at bay. This is a great product intra or post workout or to sip on throughout the day. Hydrate delivers a carefully researched blend of vital electrolytes, antioxidants, MCT’s, vitamins and minerals to protect the body from the harmful effects of dehydration.https://lauren.idlife.com/shop/t/categories/hydrate


 

CUSTOMIZED VITAMINS - FOR OVERALL HEALTHY & WELL-BEING

I strongly suggest you take the free online health assesment to guage what your customized vitamin regimen should be. In short, these are vitamins that are personalized to you and your personal needs, goals, medical conditions and even medications. Vitamins interact with one another, they interact with your conditions and medications that we take - this is the ONLY product on the market that takes all the guessing workout out of it for you and ensures you are taking the right vitamins for YOU. I've now ditched all my pill bottles & stacks of random vitamins and only take IDNutrition as my vitamim regimin is completely different than that of my husband. Each box comes with a 30 day supply in individually portioned out packets - zero fillers, zero bs & 100% natural. After completing the custom health assessment, IDLIFE creates your customized vitamin regimen called IDNUTRITION – comes in tear-off, on-the-go pouches for breakfast vitamins and dinner vitamins. Cost of this ranges from $50 upwards to $100 a month. This vitamins are specific to the symptoms or past medical history you have and target the vitamins you need most to feel energized, and recovered all day. If youre spending $10 for a bottle of this and $10 for a bottle of that and trying to mix it all together you are waisting your money & time - I know I was. Here is a better alternative thats being implemeted across hospitals nationwide: https://lauren.idlife.com/idnutrition


 

POST WORKOUT - SHAKE

If you aren’t going to eat for an hour or so after your workout please take 1 scoop of SHAKE within 20-30 min after you finish weights. You may chose the vegan (vanilla) or whey protein shake (chocolate or vanilla) option, it's up to you. These shakes are tasty with water or you can drink with unsweetened almond milk. I can tell you first hand that the supplement industry cheats most of us with fillers & untested products - the shakes is where most of the gimics and crap takes place. These are 100% natural, non-GMO, free of artificial hormones, lactose, casein, gluten, soy and MSG. https://lauren.idlife.com/shop/t/categories/shakes


 

POST WORKOUT

This is an option for people who DO NOT LIKE protein shakes, but still want the post-workout recovery drinks. YOU ONLY NEED “POSTWORKOUT” OR “PROTEIN SHAKE” to drink after weight training, NOT BOTH. Take “Post-workout” - 1 scoop taken with 20 oz of water before/during weight training (if you are about to eat a meal with protein source in it). This is a great drink durring weight training or directly after - make sure you get it in within 30 minutes post workout for maximum results. https://lauren.idlife.com/shop/t/categories/workout-line


 

LEAN - MY SECRET WEAPON

This product has been found to help crush sugar cravings, preserve muscle mass without giving you the jitters while boosting your metabolism and increasing thermogenesis. This is my go to for a daily supplement to ensure I dont burn off the muscle mass I have and to help me fight those pesky sugar craivings. Take 2-4 capsuls in the morning during or after a meal. https://lauren.idlife.com/shop/products/lean-jar


 

SNACK BARS

If you are looking for a healthy snack these bars are a great option. I will warn you, they are VERY good and addictive lol. These bars have zero preservatives so if you are looking to stock up be mindful of that. The protein bar has provides 20g of high quality protein, 6g of fiber in a delicious chocolate and peanut butter taste or Chocolate & Almond & they even have a kids bar. With 0g of added sugar, it’s Certified Organic, Non-GMO, Gluten-Free and Kosher. https://lauren.idlife.com/shop/t/categories/snack-bars


 

My Workout Survival Starter Pack

Not sure if these will be the right supplements for you? Here is an easy way to try them out. I've personally put together a starter pack with my favorites for you to try. Each pack comes with one Pre & Post workout, Hydrate, Energy & a Shake (3 flavor options). This is the best way to test the waters with the healthiers supplements on the market that I personally back.

https://lauren.idlife.com/shop/products/workout-survival-pack-single-chocolate-shake


Sweet Sweat

Sweet Sweat I personally use & recommend the Sweet Sweat gel & waist belt. This is my go to during cardio and even some of my workouts. I'm sure many of you have seen me post about this product on my Instagram but if you have not it helps increase core body temperature, circulation and thus sweat. You get a little bit more out of your workouts. If you are looking to pick up a set simply go to www.sweatsweat.com and use the code FIT20 at checkout to get 20% off.

Challenge Intro:


Counting Macros 101:


5 Misconceptions about weight loss:


Sickness & Fitness:


Keto & The First 24 Hours:


Meals

The Meals:

It is VERY important that you try and eat the number of meals I suggest. Protein and Fats help keep the blood sugar even and stable; thereby reducing insulin spikes that lead to fat storage. In other words, if you eat carbs, you should eat proteins/fats within 15/20 minutes to prevent blood sugar spikes, which lead to fast fat storage. My meals are planned to include all 3 (carbs, fats and proteins together).

This is a challenge, not a custom meal plan (which I highly recommend to my clients for the best results tailored to each person’s body composition/lifestyle), so I am going to give several options on how to achieve the best results.

You can either follow my suggested meals for an average of about 1500-1700 calories a day for females and 1700-2000 for males, which should enable weight loss for most individuals, or if really want you can go to the Macro Calculator I provided above, see what calories should be for “fat loss” as well as calculating the macros (grams of carbs/fats/protein needed daily). If you use this scientific approach, it is much more likely you will have an individualized plan and your results will be better. If you calculate your macros, you can still use my meal plan suggestions and just calculate the portions needed to hit your grams of carbs, fats and proteins daily in the “myfitnesspal” app. Myfitnesspal is a food and exercise tracker to help stay on track with foods. I use it all the time. YOU DO NOT HAVE TO CALCULATE ANYTHING IF YOU DO NOT WANT TO. MY PRESCRIBED MEAL PLANS WILL ENABLE HEALTHY FAT LOSS AND MUSCLE TONING. If your calorie calculations are above (Female - 1850) or (Male - 2100) please double check with me after week 1. I suggest that you try week 1 without the Macro approach to see how the prescribed meal plan works for you - unless you are used to counting Macros. Also under the Video tab I have a Macro 101 Video, please watch it.

HOLIDAY CHEAT MEALS:

If you are planning on having a big cheat meal say on Thanks Giving or Christmas - during that entire week leading up to the holiday I want you to replace your 4th meal of the day with a meal 5 option. In other words I want you to have minimum carbs at both meals 4 & 5 for that week. This would help offset any large cheat meals you have. However, please remember to cheat "smart", don't simply go ham on anything and everything.

WEIGHT LOSS

If on this challenge, you are having trouble losing weight any week, I advise dropping your carbs 2 oz per day per week (For example, if after week 1 you do not lose weight, drop 2 oz of carbs from a meal of your choice for week 2.) Since this challenge is not custom, I designed a program that works for “most.” However, everyone’s metabolism is slightly different. Because of that, you have access to me with any trouble or plateaus you may reach. I would advise dropping your carbs by 1 oz from a meal of your choice a week until you reach weight loss, then you can sustain that intake. Most everyone has excellent results as seen in my client transformations I post on my ig.

Meal 1

(Below are list of Meal Options for you to choose.)

"FRENCH TOAST"
1 slice Ezekiel bread (cinnamon raison OR original), dipped in ¼ cup egg whites or egg beaters, cooked on pan without oil (may use coconut oil spray). Side: 1 whole egg & 3 egg whites (cooked however you like). Topping options: 1 tbsp sugar free preserves (sweetened with stevia or splenda), OR 5 sprays of “I can’t believe its not butter” & 2 tbsps of sugar free syrup.

"PROTEIN WAFFLE"
½ cup egg whites, 1 scoop protein powder, 1 tsp baking powder, ½ medium sliced banana or ½ cup berries, ½ tbsp nut butter drizzled (or PB2 and add water), *add water to desired consistency
*May add 1-2 tbsp nonfat Fage greek yogurt
*may add 2 tbsp sugar free syrup

"BREAKFAST WRAP"
Udi's Tortilla wrap, 1 cup egg beaters scrambled, 2 tbs salsa, 1/4 avocado

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).

"NUT BUTTER/BANANA/CHIA SEED TOAST"
1 slice Ezekiel toast, ½ tbsp nut butter of your choice, ¼ banana sliced, Side of: ½ cup nonfat greek Fage yogurt
*May add 2 tsp of chia seeds
*May add 1-2 stevia packets

"AVOCADO EGG TOAST/SIDE EGG WHITE SCRAMBLE"
1 slice Ezekiel toast/muffin, 1 tbsp avocado spread, 1 whole egg, Side of: ½ cup egg whites
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa
*May add veggies to scramble

"OPEN FACE BREAKFAST SANDWICH/Side of fruit"
Egg white patty: ½ cup egg whites, ½ cup arugula/spinach/greens, 1 tbsp olive oil/grapeseed oil/mct oil/coconut oil
*may add any seasonsings/salt/dash parmesan
On top of 1 Ezekiel bread toast/muffin
*side of: 1/2 cup mixed berries

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PROTEIN PANCAKES”
1 cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. May add half a banana cut up on top. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“MEAT LOVERS BREAKFAST”
1 cup liquid egg whites scrambled (suggest adding spices on top, cook only in coconut oil spray). Add 2 oz lean ground chicken or turkey (like a scrambled egg with sausage in it effect) or 2 slices of turkey bacon. (May add 1 tbsp of MCT Oil to coffee)

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“FRUIT & PROTEIN”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & scrambled egg whites (1 cup egg whites or 4 egg whites), (May add 1 tbsp of MCT Oil to coffee)

MEALS 2-4:

For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE AND EAT 3 OF THESE MEALS BEFORE MEAL 5 A DAY. Usually eat every 3 hours if possible.

  • 4 oz of lean protein for males, (Chicken, 96% or LEANER ground beef/turkey, Roasted Turkey, Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 4 oz of carbs for males (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEAT EATERS: MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day though)

“ROAST TURKEY”
4 oz roast turkey breast, ¼ cup sweet potatoes, 8 steamed asparagus spears, ½ ounce of macadamia OR cashew nuts.

“CHICKEN COBB”
¼ avocado chopped, 2 cups of lettuce of your choice, 4 oz chicken breast, 2 hard-boiled egg whites (do not include the yolks), 2 TBSP of Fat Free Dressing of your choice.

“CHICKEN & RICE”
4 oz of chicken, 75 grams of couscous or brown rice (not fried unless cooked in coconut oil spray only), ¼ avocado OR ½ oz of nuts. May add reduced sodium soy sauce.

“FISH LOVERS”
3-4 oz of white fish (cod, flounder, tilapia etc) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.

“BEEF LOVERS”
4 oz of 96% ground beef OR LEANER, with 2 cups of steamed broccoli and 2 oz red potatoes. (May add 1 tbsp of nonfat FAGE greek yogurt to mashed potatoes and/or “I Can’t believe it’s Not Butter” spray to potatoes.)

“CHICKEN TENDERS & FRIES”
4 oz of chicken breast tenders (1 tender = about 1 ounce), using 1 tbsp of almond meal per tender, dip tender in liquid egg whites, roll in almond meal, and pan fry in coconut oil spray in pan. Serve with 2 oz red potatoes, roasted or baked. May add side salad (greens for fiber and filler & fat free dressing).

"CHICKEN/AVOCADO WRAP"
4 oz grilled chicken/chopped, Trader joes spinach tortilla or Mission Low carb tortilla, ½ cup spinach leaves, ¼ avocado sliced or mashed, 1 tbsp Fage greek yogurt
*May add cilantro to greek yogurt
*May add salt and pepper

"CAJUN SHRIMP LETTUCE WRAPS"
4 oz grilled shrimp, 2-3 tbsps nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 4 oz brown rice
*Meal 5 option without the rice

"CAJUN CHICKEN LETTUCE WRAPS"
3-4 oz ground chicken, 2-3 tbsps of nonfat greek Fage yogurt mixed with Cajun Lovers FlavorGod seasoning, ½ cup mushrooms, ½ chopped red onions, ½ cup zucchini, 4 oz brown rice
*Meal 5 option without the rice

"MEDITERRANEAN LOVERS"
4 oz grilled chicken (sauté in zero calorie pan spray), 1/8 cup red bell peppers (sautéed or grilled or kabob), 1/8 cup green bell peppers (sautéed or grilled or kabob), 1/8 cup sliced onion (sautéed or grilled or kabob), ½ cup cooked basmati rice, 1 tbsp hummus on side, 1 tbsp greek yogurt FAGE on side
*Meal 5 option without the rice

"SWEET POTATO/EGG WHITE/BLACK BEAN VEGETARIAN WRAP"
1 Mission low carb tortilla, ¼ cup of black beans boiled, 1 cup egg whites, ½ cup baked sweet potato, ¼ avocado diced
*May add any seasonings/salt/reduced sugar ketchup/hot sauce/salsa

"GARLIC ROASTED SALMON/BRUSSEL SPROUTS"
4 oz grilled salmon, ½ cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonings/salt
*Meal 5 option without the rice

"BBQ CHICKEN/CAULIFLOWER CRUST PIZZA"
Makes 4 personal pizzas (serving size: 1 pizza)
Cauliflower crust:
- 2 cups Green Giant cauliflower florets
- ¾ cup almond meal
- 1.5 whole eggs
- 3 egg whites (remove yolks)
- 3 tbsp nutritional yeast
Bake 4 personal pizza crusts at 450 deg for 15-20 min
Add toppings:
- ¼ cup per pizza (1 cup total)G Hughes Smokehouse sugar free hickory flavored BBG Sauce
- 1.5 cup chopped grilled chicken (divided over 4 pizzas)
- 1 cup chopped onions (1/4 cup per pizza)
- NO ADDED CHEESE OR OIL

“TACO SALAD BOWL”
4 oz of 99% lean ground turkey, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice

“SHEPHERD'S PIE”
4 oz of lean ground meat (drain all the liquid/fat), 1/2 cup (Green Giant) mashed cauliflower, 3oz red or sweet potato

“CHIPOTLE BOWL”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of chicken or tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.

“SUBWAY CHOPPED SALAD”
Only if you are in a pinch while traveling: Ask for the chopped salad, approved meats (turkey, tuna or grilled chicken), any veggies, salt or pepper, oil or vinegar, avocado. NO: mayo, cheese, dressings or bread.

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 3-5 ounces of lean protein (fish, chicken, turkey, salmon, canned tuna in water, canned chicken in water, or even a large egg white omelet). May eat lean red meat or sirloin steak once a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

"GROUND TURKEY/GROUND CHICKEN SPAGHETTI SQUASH PASTA"
Cut butternut squash in half, scoop out seeds, drizzle with light oil and salt, place both halves down on sheet and bake for 45-50 minutes until soft. Use fork to scrape out middle which will create the spaghetti-like noodles, 1 serving:
- ½ cup of spaghetti squash noodles
- ½ cup of Walden Farms Tomato & Basil pasta sauce
- add 4 ounces of lean ground turkey or chicken (drain meat after sautéing in coconut oil spray)

"GROUD TURKEY/GROUND CHICKEN STUFFED BELL PEPPER"
Creates 4 - Serving size 1 pepper
Preheat oven to 350 degrees
- 4 large green/red/bell peppers, seeded, cored, sliced in half lengthwise, Sautee veggies in coconut oil spray:
- cilantro
- 1 clove garlic
- garlic powder or Garlic Lovers Flavor God
- ½ cup chopped onion
- ½ cup chopped mushroom
- ½ cup chopped celery
Mix sautéed veggies with the following:
- 1-1 ¼ lb ground turkey (sauté in coconut oil spray and drain fat)
- salt & pepper
- may use any Flavor God to seasoning
- 1 cup Walden Farms Tomato & Basil sauce
Stuff your 4 peppers with the ground turkey/veggie stuffing & bake for 45 minutes.
1 bell pepper is a serving: around 300 calories, 18 g carbs, 12 g fats, 28 g protein.

 

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Meal 1

(Below are list of Meal Options for you to choose.)

LIGHT “EGGS & TOAST”
1 slice Ezekiel bread (may use bread or English muffins), 1 cup Liquid Egg Whites (scrambled), 1 Whole Egg (you may prepare eggs only in coconut oil SPRAY).

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PROTEIN PANCAKES”
1 cup of liquid egg whites, 1 scoop protein powder, mix up and pour two pancakes, fry with coconut oil spray only. May add half a banana cut up on top. Use sugar free syrup 1-2tbsps and “I cant’ believe its not butter” spray instead of butter. (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“FRUIT & PROTEIN”
1/2 cup of fruit (grapes, apple slices, strawberries, berries, orange slices) & scrambled egg whites (1 cup egg whites or 4 egg whites), (May add 1 tbsp of MCT Oil to coffee)

MEALS 2-4:

For the NONVEGETARIANS and those of you who like the get creative and mix and match, here is the basic concept. PREPARE & EAT 3 OF THESE MEALS BEFORE MEAL 5 EACH DAY. Usually eat every 3 hours if possible.

  • 4 oz of lean protein, (Grilled non-fried Shrimp, light tuna in packet or White Fish)
  • 4 oz of carbs (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

MEALS 2-4 OPTIONS (Eat 3 of the following options each day – do not eat the same meal 3 times a day)

“FISH LOVERS”
4 oz of white fish (cod, flounder, tilapia, sea bass, snapper, halibut - NO BUTTER OR OIL) cooked in coconut oil spray, 2 oz of brown rice OR red potatoes OR sweet potatoes, 1 cup steamed zucchini.

"GARLIC ROASTED SALMON/BRUSSEL SPROUTS"
4 oz grilled salmon, 1 cup of white rice, ½ cup cooked brussel sprouts, 1 teaspoon minced garlic, 1 tbsp lemon juice
*May add other seasonsings/salt
*Meal 5 option without the rice

“TACO SALAD BOWL”
4 oz of lean shrimp, seasoned with taco seasoning cooked in coconut oil spray, 1 cup shredded lettuce, 2 tbsp nonfat greek yogurt (optional as a sour cream flavor), 3 tbsp salsa, ½ cup diced tomatoes (may add other green veggies)

“POKE BOWL”
4 oz of imitation crab meat or shrimp or tuna or salmon (no spicy mayo), 1/4 avocado, assorted veggies (kale, cucumber, carrots, seaweed, ginger), may add soy sauce, 1/2 brown rice

"TUNA COTTAGE CHEESE SNACK"
½ cup fat free cottage cheese mixed with 2 oz tuna creations package. Use 15 carrots or celery sticks to dip into snack.

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 4-5 ounces of lean protein (fish, canned tuna in water,  even a large egg white omelet). May eat salmon 3 times a week.
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 4 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup of cucumber, may use reduced sodium soy sauce

“SHRIMP PASTA” – 4-6oz grilled shrimp, 1 cup zucchini noodles, garlic sauce (1/4 avocado, 1 clove garlic, 1tbs lemon juice, salt & pepper, 1/2 tbs olive oil).

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Meal 1

(Below are list of Meal Options for you to choose.)

"CHIA PUDDING BOWL"
1⁄2 cup white chia seeds, 1 1⁄2 cups almond milk, 1-2 drops liquid stevia, 1 tsp vanilla essence, 1 tsp ground cinnamon, 1⁄4 cup frozen berries, ¼ scoop of Vega One protein (or whey if on regular diet). Stir, leave in fridge overnight – ready to serve.

“YOGURT PARFAIT”
½ cup Fage Greek Nonfat Yogurt, ½ cup of berries berries (blue, strawb, black or rasp.), ¼ cup of GLUTEN FREE oatmeal, 10 nuts of cashews or almonds.

“CEREAL”
1/4 cup of GLUTEN FREE oats, 1 cup of unsweetened almond milk, ½ scoop protein powder (May add 1 tbsp of MCT Oil to coffee)

“PB&J”
1 slice of Ezekiel bread, ½ tbsp Natural Nut Butter (no sugar, NO ADDITIVES), 1 cup liquid egg whites scrambled on side (suggest adding spices on top, cook only in coconut oil spray). May add 2 tbsp of sugar free raw preserves on the toast.

“FROYO FOR BREAKFAST”
1 kale leaf, 1 scoop whey protein, 1 cup unsweetened almond milk, 10 frozen berries OR ½ banana OR ½ apple, ½ cup nonfat greek yogurt, (may add ice).

“VEGAN SPECIAL 1”
2 lean black bean burgers (cooked only in coconut oil spray if on pan), ½ cup sweet potatos (cooked in coconut oil spray only)

“VEGAN SPECIAL 2”
Vega One protein powder 1 scoop mixed with 1 cup unsweetened almond milk or cashew milk. 1 oz raw almonds or cashews.

“VEGAN SPECIAL 3”
1 Ezekiel slice, LiteLife Veggie Burger, 20 sliced cucumbers

“VEGAN SPECIAL 4”
Veggie Shake: 1 kale leaf, 1 oz chia seeds, 1 scoop Vega One Protein Powder & 1 cup of unsweetened almond milk or cashew milk

“VEGAN SCRAMBLE”
Tofu crumbles (4 oz) mixed with 3 oz sweet potatoes/quinoa/couscous or red potatoes

“VEGAN PROTEIN & Fruit Cup”
100g Tempeh (Lightlife), ½ cup of fruit (grapes, apple slices, strawberries, berries, orange slices OR half a grapefruit).

MEALS 2-5 Options:

PREPARE AND EAT 3 OF THESE MEALS EACH DAY. Usually eat every 3 hours if possible. Try and mix up your meals as to not eat the same thing every day.

  • 4 oz of protein for men
  • 4 oz of carbs for males (boiled/baked sweet potatoes, brown rice, couscous, quinoa or red potatoes)
  • Fats options: 1oz nuts or 1 tbsp nut butter or 1/4 avocado or 1 tbsp MCT Oil or 1 tbsp coconut oil
  • 1-2 cups of GREEN veggies (steamed, grilled, or raw such as any lettuce, broccoli, asparagus, Brussel sprouts, zucchini etc) Green veggies cooked only in zero calorie sprays such coconut oil spray.

“TOFU LOVERS” – 3 oz Tofu, 2 oz of brown rice OR red potatoes OR sweet potatoes, 0.5-1 cup green veggies (raw or cooked).

"TOFU SCRAMBLER" – 1 package lifelite, ¼ cup mushrooms, 2 tbsps diced onions, spices as needed, ¼ cup spinach, 2 tbsps yeast, ¼ avocado

"CAULIFLOWER RICE 1" –  1 cup Green Giant sweet potato/cauliflower rice, 3-4 oz organic seitan OR 5-6 oz Tofu cooked, ½ apple (fresh on the side)

"CAULIFLOWER RICE 2" –  1 cup Green Giant Cauliflower rice cooked, 4 ounces organic Seitan cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers)

“TEMPEH LOVERS” – 150grams of Tempeh, 75 grams of quinoa or couscous, 1 cup mixed veggies

"TEMPEH KALE SALAD" – 6-8 oz Litelife Tempeh cooked, eaten with mixed greens, kale, spinach or any leafy green salad. Light Fat free dressing (balsamic, lemon, etc)

“PB&J” – 1 Slice Ezekiel bread, 1 tbsp natural peanut butter, 1 tbsp sugar free jam/preserves & 1 scoop Vega One Protein powder mixed with 1 cup unsweetened almond milk & stevia.

“CAULIFLOWER RICE BOWL” – 1/2 cup of grilled veggies, 1 cup of cauliflower head (ground into rice pellets – cooked on stovetop in 1 tbsp of coconut or grapeseed oil, ½ cup of beans of your choice.

“CHIPOTLE BOWL - Order Out”
You may order this from Chipotle: Bed of lettuce, small cup of rice thats used for salsa to go, 1 portion of tofu, grilled veggies, salsa, 1/2 portion of guac. No cheese, No sour cream & no dressings.

“BLACK BEAN BURGER” – 1 Morningstar black bean burger patty, 1 slice Ezekiel toast OR ½ cup of red or sweet potatoes (roasted or baked), lettuce or mixed greens & 1-3 slices or cherry tomatoes.

“PESCETARIAN/VEGGIE SUSHI” – 1 cup of edamame (soybeans), (or ½ cup of edamame if you want to add 4 ounces of fish – tuna, yellowtail, imitation crab meat, shrimp or salmon), ½ cup salad, ¼ cup o cucumber, may use reduced sodium soy sauce

"TOFU CAULIFLOWER MASH"  5-6 oz Tofu cooked, 4 ounces greens cooked (green beans, broccoli, 6 spears of asparagus, or grilled peppers) & ½ cup Green Giant mashed cauliflower (original OR garlic & herb)

"COTTAGE CHEESE SNACK" – ¾ cup Fat free cottage cheese, ½ cup black beans drained & cooked OR ½ cup kidney beans drained and cooked.

"TEMPEH SPAGHETTI" – 6oz of Tempeh, 1/2 a baked squash into spaghetti, 1/2 cup of steamed veggies of your choice, 1/4 cup low fat tomato sauce.

MEAL 5/LAST MEAL OF THE DAY

I don’t know if you have heard of “no carbs after dark” as a saying. It is not necessarily true, but your body only burns carbs/energy during the day, not as much while sleeping, so it is a good rule of thumb if you are looking to lose fat. EAT YOUR CARBS EARLY IN DAY, which is why I give so many options for breakfast and the other meals. It fuels your body for the day, to keep your mind at attention and body energized for your workouts.

  • 4-5 ounces of protein
  • No carbs after dark if you can avoid it! Sorry! Read my snacks and cravings section for more info! You may eat Meal 5 late though (even right before bed is fine).
  • Veggies: green beans, brussel sprouts, asparagus, peas, mixed greens, kale, arugula, grilled peppers (no added oils), broccoli, bok choy, carrots, celery, cucumbers, spinach, broccolini, okra, cabbage, artichokes, eggplant, romaine lettuce, green onions, edamame & pickles

 

Keto:

Keto Meal Plan - Best recommended for “Fat Loss” approach for advanced users or those who have tried Keto before or know they can be very strict with their diet. You can not cheat with carbs on this diet. You CAN NOT have ANY sugar, bread, fruit, rice, starches, ANY SUGAR OR CARBS. May have non-starchy veggies towards the carb count but keep it under 29 g daily. I strongly suggest you watch my YouTube video about Keto or many others out there before you decide to try this diet for 6 weeks.

During the first week please use “LoSalt” to salt foods (⅓ potassium chloride, ⅓ sodium chloride, ⅓ magnesium chloride) to help prevent “Keto Flu” - symptoms can be nausea, headache, sluggish feeling (all preventable if you use the salt containing potassium) Use a dash or pinch on meals, no need to oversalt :)

You may use a keto urine test strip, keto breath strips or keto blood strips (but you DO NOT HAVE TO) to test if you are in or close to Ketosis. For blood keto results, aim for ketones 0.5 - 1.0 levels but everyone varies. If you are not testing, make sure to track your carbs daily and keep them under 29g. After 2-5 days, your body should “convert” to “ketones” (broken down fats) over glucose as your energy source. You may feel tired for the first few days, but by day 4 or 5 your energy will be back up and you will be feeling sharp, focused and energized off of the fats “ketones.”

I prefer that you calculate your specific calories and macros for your height, weight and age. This is a general rule to follow but like I said, use my macro calculator on this page, plug in your stats and select “fat loss” for your total daily calories and macros breakdown is 80% fats, 15% proteins, 5% carbs).

Males 5’10 and over:
2000-2250 calories
400-500 calories per meal, 4-5 meals a day
Majority of calories from fat (80% fats, 15% proteins, 5% carbs (no more than 30 g carbs daily, preferably 20-29 g daily).

Males 5’10 and under (like Dave):
1850-2000 calories
400-500 calories per meal, 4-5 meals a day
Majority of calories from fat (80% fats, 15% proteins, 5% carbs (no more than 30 g carbs daily, preferably 20-29 g daily).

COFFEE:

Bulletproof coffee:

  • 1 tbsp of MCT oil (www.sportsresearch.com use code FIT20 for 20% off) or 1 tbsp of coconut oil
  • 1 tbsp unsalted butter OR ghee butter (lactose-free butter)
  • 8+ oz of black coffee
  • *May add artificial sweetener but not needed (recommend 1 tbsp “Swerve” or 1 tbsp of erythritol or 1 tbsp of stevia/Truvia).

253 calories, 1 g carbs, 28 g fats, 0 g proteins

Creamy Coffee:

  • 1-2 tbsp of heavy cream or ½ and ½
  • 8+ oz of coffee (hot or cold)
  • **May add 1 tbsp of MCT oil or 1 tbsp of coconut oil also

183 g calories, 2 g carbs, 19 g fats, and 0 g proteins

You can have any type of coffee as long as it’s sugar free syrup, stevia/Truvia or Swerve added in - no sugar or sugar syrups. I prefer you add MCT oil to the coffee but you do not have to.

MEAL 1 - BREAKFAST OPTIONS:

Breakfast Taco
(Recipe for 2 Servings, 1 taco is equal to 1 serving)
A breakfast taco with lettuce as a shell.
Ingredients:

  • 2 Romaine Lettuce Leafs
  • 4 Large Eggs
  • 2 Tbsp Heavy Cream
  • 4-6 slices Bacon
  • 2 Tbsp Shredded Cheddar
  • 2 slices Cheddar Cheese
  • Salt, Pepper, Onion Powder to taste

2 Servings: Calories: 499.0 Fats: 40g Protein: 29g Carbs: 2g

Keto Breakfast Muffins
Servings: 8
A super simple muffin recipe ready in minutes and will last you the entire week!
Ingredients:

  • 2 servings Plain Keto & Co. Hot Breakfast Cereal
  • 4 tbsp. Keto & Co. Coconut Oil, melted
  • 4 large Eggs
  • 2 tbsp. Heavy Whipping Cream
  • 2 tbsp. Flaxseed Meal
  • 2 tbsp. Erythritol
  • 1 tsp. Vanilla Extract
  • 1 tsp. Baking Powder

Calories: 133 Fats: 12g Protein: 4g Carbs: 1.5g

Bacon Cheddar Chive Omlette
(1 Serving)
Ingredients:

  • 2 slices Bacon, already cooked
  • 1 tsp. Bacon Fat
  • 2 large Eggs
  • 1 oz. Cheddar Cheese
  • 2 stalks Chives
  • Salt and Pepper to Taste

Calories: 463 Fats: 39g Protein: 24g Carbs: 1g

Philly Cheesesteak Breakfast Wrap
Servings: 4
All the joys of a Philly Cheesesteak.
Ingredients:

  • 4 Almost Zero Carb Wraps
  • 8 ounces thinly sliced leftover steak or deli roast beef
  • 1 oz medium green bell pepper 4
  • 1/2 oz package sliced button mushrooms 4
  • 1/2 inch small onion sliced into 1/2 rounds about 1/4 thick
  • 2 tablespoons butter or olive oil
  • 1 tablespoon Worcestershire sauce
  • 4 slices Provolone cheese 4 oz

Calories: 445 Fats: 32g Carbs: Protein: 28g

Simple Sausage with Cheese Omelette
Servings: 1
The Sausage with Cheese Omelette is not only quick and tasty, it will keep you full for hours.
Ingredients:

  • 1 oz. Breakfast Sausage
  • 2 large Eggs
  • 1 oz. Cheddar Cheese
  • Salt and Pepper to Taste

Calories: 350 Carbs: 1g Protein: 24g Fat: 27g

MEALS 2-5

Garlic Gusto Pancetta Stuffed Chicken Thighs
Servings: 4
Here’s a delicious way to really trick out a chicken entrée that looks like a ton work – but just wait ’til you see how easy this recipe actually is!
Ingredients:

  • 1 tbsp. Stacy Hawkins: Garlic Gusto spice blend
  • 1 tbsp. Olive Oil/MCT Oil
  • 6 oz of Pancetta, cut into 1/4 inch dice
  • 2 cloves of garlic, minced
  • Salt and Pepper to taste
  • 3 oz of aged provolone cheese
  • 1 cup of almond flour
  • 4 Eggwhites lightly beaten
  • 4 Chicken thighs
  • Split into 4 equal portions

Calories: 515 Fats: Protein: 46g Carbs: 1g

Ribeye Steak Salad
Servings: 2
A savory Ribeye Steak Salad packed with all the right stuff!
Ingredients:

  • 1 8 oz. Ribeye Steak
  • 1 tbsp. Salt Sisters Steakhouse Seasoning
  • 2 cups Green Salad Mix
  • 1 tbsp. Olive Oil
  • 1 tsp. White Wine Vinegar
  • Salt and Pepper to Taste

Calories: 403 Fats: 33g Protein: 25g Net Carbs 1.5g

Crock Pot Pizza
Servings: 8
Ingredients:

  • .75 lb ground beef, cooked
  • .75 lb Italian sausage, cooked
  • 1-15 ounce jar pizza sauce
  • 3 cups mozzarella cheese, shredded
  • 3 cups fresh spinach
  • 16 slices pepperoni
  • Optional Toppings1 cup olives, sliced
  • 1 cup mushrooms, sliced
  • 1/2 green pepper, chopped
  • 1/2 cup sweet onion, chopped
  • 1/4 cup marinated artichoke hearts, chopped
  • 1/4 cup sun-dried tomatoes, chopped
  • 2 cloves garlic, minced

Calories per serving: 480 Carbs: 5g Protein: 30g Fats: 37g

Grilled Avocado
Servings: 2
Simple grilled avocado to get you through that time where you may have a slight craving.
Ingredients:

  • 1 Avocado, not quite ripe but brown
  • 2 Oz Salsa
  • Salt and Pepper

Calories Per 1 Serving: 67 Fats: 5g Protein: 1g Carbs: 2g

Sesame Chicken
(Recipe for 2 Servings)
Coating and Chicken
Ingredients:

  • 1 egg
  • 1 tbsp arrowroot powder (or corn starch)
  • 1 lb chicken thighs (cut into bite sized pieces)
  • 1 tbsp toasted sesame seed oil
  • salt
  • pepper
  • Sesame Sauce
  • 2 tbsp soy sauce
  • 1 tbsp toasted sesame seed oil
  • 2 tbsp Sukrin Gold
  • 1 tbsp vinegar
  • ginger
  • 1 clove garlic
  • 2 tbsp sesame seeds
  • 1/4 tsp xanthan gum

2 Servings: Calories: 520 Fats: 36g Protein: 45g

Avocado Taco Boats
Servings: 4
The great taste of a traditional taco in an avocado.
Ingredients:

  • 1 lb ground beef
  • 4 tbsp Taco Seasoning
  • 2 large avocados
  • 4 grape tomatoes
  • 4 pickled jalapeño slices
  • 1/4 cup sour cream
  • 1/4 cup salsa
  • 3/4 cup sharp cheddar cheese, shredded
  • 3 romaine leaves, shredded

Calories: 460 Fats: 35g Protein: 32g Carbs: 5g

Egg Roll in a bowl
Serving: 4
Classic egg roll taste in a bowl without the fried outer shell.
Ingredients:

  • 2 tbsp sesame oil
  • 3 cloves garlic, minced
  • 1/2 cup onion, diced
  • 5 green onions, sliced on a bias (white and green parts)
  • 1 lb ground pork
  • 1/2 tsp ground ginger
  • sea salt and black pepper, to taste
  • 1 tbsp Sriracha
  • 14 oz bag coleslaw
  • 3 tbsp Coconut Aminos
  • 1 tbsp Rice Wine Vinegar
  • 2 tbsp toasted sesame seeds

Calories: 255 Fat: 18g Protein: 14g Carbs: 4.2

Turkey Taco Burgers
Servings: 4
Turkey burger topped with all the fixings of a taco.
Ingredients:

  • 1 lb Lean Ground Turkey
  • 1 Avocado
  • 3 Mini Bell Peppers - Diced
  • 1/2 Small Onion
  • 1 Tomato - Chopped

Calories per Serving: 423 Fat: 25g Protein: 30g Carbs 7g

Keto Cheeseburger Lettuce wrap
Servings: 3
Turkey burger topped with all the fixings of a taco.
Ingredients:

  • 1 pound ground beef
  • 1 tablespoon Worcestershire sauce
  • salt to taste
  • 3 large leafs Boston bib lettuce
  • 3 slices cheddar cheese (1 per burger)
  • 1/4 cup guacamole
  • Sugar Free ketchup to taste (Heinz sugar free)
  • mustard to taste
  • pepper to taste

Calories per Serving: 542 Fat: 44g Protein: 28g Carbs 6g

Oven Baked Chicken Cordon Bleu
Servings: 3
Juicy and cheesy chicken thighs rolled in a crispy pork rind crust - this one is definitely going to be a new favorite.
Ingredients

  • 3 medium Chicken Thighs (~15 oz.)
  • 2 oz. Ham, sliced
  • 2 oz. Swiss Cheese
  • 2 oz. Pork Dust
  • 1 large Egg
  • 1/2 tsp. Garlic Powder
  • 1/2 tsp. Onion Powder
  • 1/2 tsp. Dried Thyme
  • Salt and Pepper to Taste

Calories per Serving: 419 Fats: 28g Protein: 37g Net Carbs: 1.8g

Oven Fried Tilapia
Servings: 4
Ingredients

  • 4 filets Tilapia (~1 lb.)
  • 1/4 cup Mayonnaise
  • 3 tbsp. Parmesan Cheese
  • 3 tbsp. Pork Dust
  • 1 tbsp. Lemon Juice
  • 2 tsp. Minced Garlic
  • 1 handful Fresh Basil, chopped
  • Salt and Pepper to Taste

Calories per Serving: 226 Fats: 14.6g Protein: 23.5g Net Carbs: 0.5g

Jalepeno Popper Scrambled Eggs
Servings: 1
Need another way to get the amazing flavor combination in the morning? Try this Jalapeno Popper egg recipe!
Ingredients

  • 2 large Eggs
  • 1 slice Bacon, chopped
  • 1 medium Jalapeno Pepper
  • 1 oz. Cream Cheese
  • 1/4 tsp. Garlic Powder
  • 1/4 tsp. Onion Powder
  • Salt and Pepper to Taste

Calories per Serving: 365, Fats: 31g, Protein: 18g, Net Carbs: 4g

Chicken & Broccoli in Creamy Garlic Sauce
Servings: 6
This classic pairing of chicken and broccoli is amazing, and with a super creamy garlic sauce, I will bet you can't find any better.
Ingredients

  • 2 tbsp. Butter
  • 5 lbs Chicken Thighs, bone-in & skin-on
  • 2 tbsp. Stacey Hawkins Garlic Gusto Seasoning
  • 2.5 oz. Spring Mix Salad 2 cups Broccoli Florets
  • 4 oz. Organic Cream Cheese
  • 1/2 cup Heavy Cream
  • Salt and Pepper to Taste

Calories per Serving: 428, Fats: 35g, Protein: 21g

Protein Pancakes
Servings: 2
Delicious and Healthy Pancakes Packed with Protein and Low in Carbs!
Ingredients

  • 2 Large Eggs
  • 2 ounces of Cream Cheese
  • 20 Drops of Stevia

Calories per Serving: 97, Fats: 8.3g Protein: 5g Carbs: 1g

Chicken Nuggets
Servings: 2 - Each serving is roughly 5 nuggets
Ingredients

  • 1 Chicken Breast
  • ½ Oz. Grated Parmesan
  • 2 Tbsp Almond Flour
  • ½ tsp Baking Powder
  • 1 egg
  • 1 Tbsp Water

Calories per Serving: 166, Fats: 8g, Protein: 23g, Carbs: 1g

Sausage Spinach Frittata
Servings: 18
Ingredients

  • 12 oz. Mild Sausage
  • 10 oz pkg of frozen chopped spinach, thawed and drained
  • ½ cup crumbled feta cheese
  • 12 eggs
  • ½ cup heavy cream
  • ½ cup unsweetened plain almond milk
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp ground nutmeg
  • 1 muffin cup is 1 serving

Calories per Serving: 137, Fats: 10g, Protein: 8g, Carbs: 1g

Chicken Salad
Servings: 7
Ingredients

  • 1.3 lbs of Chicken (about 3-4 chicken breasts)
  • 7 Tablespoons Organic Mayonnaise
  • 2-3 Stalks Celery
  • 2 -3 Table spoons Red Onion
  • Salt
  • Pepper
  • Garlic Powder

Calories per Serving: 220, Fats: 12g, Protein: 26g, Net Carbs: 0

Cheat Meals

Cutlery-100For this challenge, cheat meals are not part of the prescribed terms. I include prescribed cheat meals in challenges around the holidays for obvious reasons to be able to participate in holiday events without completely losing track of the weight loss challenge. However, for those challenges, meals were reduced prior and after to make up for the calorie surplus on cheat days. For this challenge, one cheat meal a week (on Friday after leg day) is allowed but not advised for best results. This challenge has a lot of food and food options so for best results, stick to the plan. If you must cheat, wait until Friday for that one meal cheat.

 

Cheating Versus “Cheat Meal”

This is a challenge and with that comes exactly that, A CHALLENGE! LOL. All of us cheat. I do, you do, so just be prepared. Don’t let one meal or one slip up ruin your progress. Jump right back on track if you slip up. Use the Facebook Support Group if you would like tips on what to eat if you are prepared for a social event in which you might cheat. What I will say is some people have a stronger will power than others. Know that if you cheat, it’s not the end of the world, but someone else in this challenge may have taken it more seriously and decided not to cheat. They might get better results but don’t be discouraged because 99% of people cannot be strict every day. If you are losing weight every week (1-3 lbs), you can give yourself a “cheat meal” – just once a week, and then get right back to the meal plan for the remainder of the week. Do not allow a cheat meal turn into a cheat day or cheat week. Some people think a cheat meal is necessary to get the cravings/insanity/emotions reset, other people have enough will power to not cheat during the challenge. Once your metabolism realizes you are eating healthy/proper amount of calories for weight loss, cheat meals usually help reset the metabolism and help with weight loss to prevent those “plateaus” that can occur from long term low calorie diets (when the body has gone into starvation mode to salvage the body’s expenditure.) Cheat meals can be good, but only once a week during this challenge if you must.

I don’t want people to get confused. To me, “cheat meal” is a planned out meal where you eat what you want. Each of you can have ONE CHEAT MEAL (anything of your choice no more than 1000 calories or so) Friday night after Leg Day.

However “cheating” is different. That is when you give into your cravings randomly and allow yourself to go off track that day when you were supposed to follow the plan. Just so you know, the more you “cheat” with sugar foods, the more you will crave the sugar. The less you cheat, the less you will crave the sugary cheats. If you feel the need to “cheat” here are the recommended “craving killer” foods I suggest:

Suggested craving alternative foods: (this is NOT RECOMMENDED TO GET BEST RESULTS, it’s simply BETTER “cheats” than HIGH FAT, HIGH SUGAR foods.)

  • Weight watchers 80 calorie frozen yogurt bars
  • Quaker’s “Popped” 90 calorie rice cake snacks
  • Kellogg’s Crispy Chips 90 calorie bags
  • Quest double chocolate chunk bar – 120 calories
  • 60 calorie Sugar free jello or sugar free pudding with fat free whipped cream
  • Arctic Zone Chocolate Peanut Butter Ice Cream (may eat ½ or full pint).
  • Lean Turkey jerkey
  • 100 calorie fat free popcorn
  • Big Slice Apple Pouch

Other tips: chew sugar free gum if you get a craving or drink more water/green tea/tea/coffee.

Please be warned that your body only craves what you give it so if you chose to eat a lot of sugar carbs/fatty foods, your body will crave it. If you avoid it, the cravings subside and usually only visual/sensory cues will remind you of those foods. Do not skip meals, it causes your blood sugar to drop and cravings to come back.

Beverage Snacks:

Coffee with unsweetened almond milk. Add truvia or stevia for sweetener.  Drink 1 gallon of water daily as your beverage or zero calorie drinks. No reason to waste calories on drinks. Drink as close to a gallon of water a day as you can. You need to flush your body of toxins especially when weight training. AVOID ALCOHOL. IF you must drink, choose low calorie alcoholic drinks like “vodka soda” or “tequila soda.”

Free Foods:

ALL green veggies such as celery, cucumbers, broccoli (for most part), pickles and salads are okay to snack on with or in between meals :)

Extra protein is good in between meals! Here are some examples: hard boiled egg whites, light tuna packets, light jerky (98% fat free turkey, beef), lean deli meats (chicken or turkey slices), and 80 calorie Greek yogurt cups.

If you are still hungry in between meals, please snack on a rice cake (35-45 cals a piece) or a popped rice cake pack by Quakers – variety of flavors – calories are only 90 each.

Please do not add any dressings or condiments other than the following: coconut oil spray may be used to cook any food, mustard is allowed in any amount, 2 tbsp preservative free salsa to eggs or meats, vinegar okay (no oil), may use stevia 1 packet with coffee or ½ packet with oatmeal, any amount of green tea is allowed. May use A1 steak sauce, hot sauce, vinegar, and fat free balsamic dressing.

You may use any and all spices to your meals! Get creative! Look up recipes to include your meal choices if you prefer to get a little fancy! I highly recommend adding FlavorGod seasonings if you want to add quick and easy flavor to any meal!

Obviously you need to stay away from all fried foods, added sugars and ANY extra food that’s not equivalent in grams on this list. If you have questions or need variety or changes made, let me know. I’ll be more than happy to incorporate different foods and diversify your meal plan accordingly. Just know this is a change of less intake and calories than you are used to :) It is highly encouraged that you work out according to the training below but if you miss a workout, do not skip meals. You need to keep your metabolism nice and steady :)  You may eat these meals at any time of the day as long as they are all eaten within a 24 hr period, even right before bed if need be.

Meal prepping is highly encouraged and shows the highest success rates. I will warn you that it can take 2 hours to meal prep for 3-5 days. Sometimes I prep for one day at a time, sometimes for more than one day depending on how much time I have that day. Being flexible will definitely help you. I also use a meal prep service called New Vision Nutrition to help substitute some of my meals. If you want to give these a try use my code to get 10% off your order: DRAIN10

Pre-workout: You may take a “pre-workout” of your choice. Do your research and trial a smaller than suggested amount for the first time to see how your body reacts. A lot of people like to take pre-workout for morning or day time workouts. Do not take pre-workout after 6pm to avoid insomnia.

During workout: 1 scoop BCAAS, 3 tablets of Vitamin C mixed with water – drink during weightlifting to prevent excess soreness. (ONLY ON WEIGHT TRAINING DAYS)

Post-Workout: One scoop of whey or vegan protein isolate per shake mixed with water (equivalent to no more than 120 calories, no more than 2 g carbs and 1 g of fat)

OR 1 double chocolate chunk Quest bar

OR ½ pint of Artic Zone Peanut Butter Chocolate Ice Cream. (ONLY ON WEIGHT TRAINING DAYS)

CONDIMENTS:

  • Limit Dairy to nonfat Greek yogurt & nonfat cottage cheese
  • Avoid too much salt, although you don’t need to watch amounts
  • Low carb Ketchup (sweetened with splenda is okay) but not regular ketchup
  • Hot sauce is allowed
  • Fat free Balsamic is recommended or any low fat/low carb dressing for salads
  • I use “I can’t believe it’s not Butter” Spray in place of butter
  • I use Coconut Oil Spray to cook all protein and veggies
  • Mustard is okay
  • I bring Truvia (stevia) with me everywhere I go (for coffee or to mix in my own drinks)

EATING OUT

Many of you are choosing to do this challenge to better your health and body but don’t want to suffer from social isolation! I totally understand! I have been there! I want you to stay on track for a “lifestyle” not just a “diet.” That is how I am able to stay lean/maintain a balance all year!

Here are my best tips if you are EATING OUT:

  • Choose meals similar to amounts and foods I have on this plan
  • Ask for NO ADDED SALT or NO ADDED SUGAR
  • Ask for no butter or oil if possible
  • Bring your own sauces/dressing/spices if you want to (ladies I do this lol)
  • PORTION CONTROL (ask for 3-4 oz protein meals and eyeball the carbs to eat no more than ½-1cup)
  • Drink water only or zero calorie drinks
  • EAT RIGHT THE REST OF THE DAY SO YOU DON’T FEEL GUILTY
  • Stay away from dairy foods
  • NO FRIED FOODS

GROCERY LIST for 1-2 weeks

  • Sprouted grains bread: (put in fridge if you will eat daily; freeze if you don’t eat bread daily)
    • Ezekiel bread (Trader joes, Whole Foods, Walmart, Most grocery stores)
    • Pepperidge Farm Sprouted grains bread
  • 1 jar of nut butter (natural almond, natural peanut, natural macadamia etc)
  • 1 small carton of truvia
  • 2 ripe avocados
  • 1 jar of olive oil 8 or 14 oz OR 32 oz of MCT Oil (sports research) OR 14 oz coconut oil (jar)
  • 2 bananas (will only eat ¼ banana a day)
  • 4-5 medium apples (will only eat ½ apple a day max)
  • Gluten-free oats
  • 1-2 bags of arugula/spinach/greens/kale
  • Unsweetened almond milk (30 cals per cup)
  • 1 bag Frozen mixed berries or fresh raw berries if you prefer (use green bags/green containers to keep fresh for full week)
  • Frozen veggies (broccoli, Brussel sprouts, green beans, cauliflower, asparagus, spinach, zucchini, mixed peppers/onions etc)
    • may buy fresh veggies but will need to keep in green bags/containers to keep fresh all week (wash/cut and place in green containers ASAP to keep fresh for 7 days)
  • Coconut oil spray/Pam Olive Oil Spray/Pam Spray (0 cal pan spray)
  • Bag of raw unsalted nuts (macadamia, almonds, cashews etc – may eat 10-20 nuts per meals 2-4 if that is the only fat source)
  • 14 oz box or 1 lb bag of white rice/brown rice/couscous/quinoa (may buy all and interchange)
  • Bag of sweet potatoes or red potatoes if you hate sweet potatoes but red potatoes are HIGHER GLYCEMIC FOODS (freeze half if you don’t cook all at once)
  • Bag of shredded lettuce (for salads, wraps, chipotle bowls etc)
  • Tomatoes
  • Onions
  • Grilled peppers
  • Cucumbers
  • Green Giant Mashed Cauliflower (found in frozen veggie section)

MEAT-INCLUSIVE PROTEIN SOURCES (meat, eggs, chicken)

  • Carton of eggs
  • Carton of egg whites
  • 1 tub whey or vegan protein (2 lbs) suggestions:
    • Optimum Nutrition
    • 1st phorm Phormula-1
  • FAGE Nonfat greek yogurt or any nonfat greek yogurt, no added sugar
  • FAT-FREE Cottage cheese
  • 3-4 1 lb packages Lean ground chicken or turkey (96-99% lean) (may freeze half)
  • 1-2 packages of Trader Joes Fully Cooked Oven Roasted Turkey Breast (1 lb per package)
  • 5 lbs of frozen chicken breast (cheapest way to purchase chicken but not as healthy and you have to defrost and meal prep all this chicken)
  • OR Fully prepared and ready to eat chicken:
    • 5-10 packages of Applegate naturals chicken strips (comes in packages of 8 oz) OR Nature-raised farms chicken strips (comes in packages of 8 oz)

VEGAN/VEGETARIAN PROTEIN SOURCES:

  • Chia seeds
  • Ground flax seeds
  • Black beans (canned or dry)
  • Garbanzo beans (canned or dry)
  • Kidney beans (canned or dry)
  • Up to 5 lbs (80 oz) of Beyond meat options (freezer or fridge section)
  • LightLife Tempeh burgers – 2 burgers per serving
  • LightLife Smart Patties (black bean burgers) 2 patties 200 cals is one serving
  • LightLife Smart Patties with quinoa – 2 patties 200 cals is one serving (to be used in a meal)
  • LightLife Smart ground crumbles (4 ounces per serving) – 3 in a package of 12 oz.
  • Gardein meatless meatballs – 4 servings in a package – 90 g in a serving.
  • Tofurky deli slices – 5 slices is a serving (3 servings per package)
  • Vegan plant protein powder:
    • Vega (Vegan protein from Whole Foods)
    • Orgain Organic Slim (vegan protein at Trader Joes)
  • 1 package Daiya cheese for toppings (keep to 2 tbsps per serving)

PESCATARIAN PROTEIN SOURCES:

  • Up to 5 lbs of fish protein – fresh or frozen (flounder, cod, tilapia, salmon) – Fish market section
  • 10 packets of 2 oz Tuna Creations (select your flavors) – eat 2 packets at a time (4 oz)
  • Imitation crab packet (deli section)
  • Medium or Jumbo Shrimp – raw, depeeled, deveined shrimp tail-on – cook or grill 6 shrimp per serving (about 5-6 servings per bag of 40 shrimp)

OPTIONAL ADDITIONAL ITEMS:

  • MCT Oil – 20% off use discount code FIT20 : https://sportsresearch.com/products/premium-mct-oil-32oz
  • Sugar-free pancake syrup
  • Organic salsa or trader joes salsa (2 tbsps per serving)
  • Hot sauce – 2 tbsps per serving
  • Walden Farms Tomato & Basil Pasta Sauce (Spaghetti squash pasta meal)
  • FlavorGod seasonings (Cajun, TacoTuesday, Garlic Lovers
  • Garlic, celery, onions (for cooking or stuffed peppers)
  • Butternut squash (for spaghetti squash)
  • Carrots, seaweed, ginger (for poke bowl toppings)
  • Reduced sodium soy sauce (for poke bowl topping)
  • Lemon juice
  • Any and all spices including salt
  • Popcorn seasonings to help season foods
  • 1 Mission Low carb tortilla
  • Udi’s Tortilla Wraps
  • Sugar-free or reduced-sugar preserves (as topping on bread)
  • “I Can’t Believe It’s Not Butter” spray
  • Reduced-sugar Heinz ketchup
  • Yellow Mustard
  • Fat-free dressing (prefer balsamic)
  • Coffee (for brewing or instant)
  • Tea
  • Zero Calorie Drinks such as Sparkling Ice or Store-brand flavored drinks
  • Dansani or any brand flavored drops (zero cal flavor added to water)
  • Sugar-free gum

GUILT-FREE JUST-IN-CASE SNACKS/TRAVEL GOODS: (NOT NEEDED)

  • Package of Skinny Girl Popcorn or fat free 100 calorie pack popcorn = 1 serving
  • Quaker rice cakes (apple cinnamon, chocolate, cheddar, ranch etc)
  • 2-4 oz is a serving of Turkey Jerky (buy multiple packs as these have long shelf life)
  • Packets of 2 oz Tuna Creations (I usually get 10 for $10) – 4 oz is a serving (2 packs)
  • Quaker popped single packs 90 cals (variety pack)
  • Sugar-free jello
  • Arctic Zero Ice Cream – ½ pint is a serving (For flavors with 35 cals per serving, may have 2 servings = 1 cup. For flavors with 75 cals per serving, one serving = ½ cup).
  • Protein Bar suggestions:
  • Quest bars under 200 calories
  • Thinkthin bars under 200 calories
  • Proper macros: 160-190 calories, 20-25 g protein, 0-25 g carbs, 0-2 g fats

MEAL PREP & FOOD STORAGE TIPS:

Recommendations:

MEAL PREP SERVICE I RECOMMEND:

If you need a break from meal prep, or to save some time, try out a meal prep service. I currently recommend and use the following:

New Vision Meals @newvisionmeals :

www.newvisionbody.com use discount code DRAIN10 for 10% off and place orders by Sunday to get them to arrive by Wednesday. May try out signature meals or customize your meals/portions. May start with a few meals to try and order more the following week. Foods will stay fresh for a whole 6-7 days max.

Workouts

TRAINING

Barbell-96Based off of the chart below and your level of intensity the number of Workouts, HIIT Sessions and Body Circuits will change each week. Body Circuits are much harder than HIIT workouts and thus they burn more fat. Use the chart below to help guide you with your workout selections – If you want to try a body circuit during the first week instead of a HIIT session by all means sub it in as many times as you'd like. Additionally the number of workouts for each day will change from week to week.

Workout Selection: Since everyone starts at various levels of intensity I have created a table to help guide you through the 6 weeks of training. The intensity of the workouts is to increase from week to week. For example if you consider yourself a beginner, during your first week you will choose 3 weight training workouts from the list of options for that particular day, you'll do 0 Body Circuits that week and do 6 HIIT sessions. This does NOT mean you only pick 3 days of weight training for the week, but rather select 3 workouts for each weight training day. For example for the first week: Day 1 – Leg Day you will pick 3 leg workouts, Day 2 – Back/Abs you will pick 3 Back workouts and pick 3 Ab workouts. If at any point during the week you feel you can either increase or need to decrease your intensity you can move up or down in scale. If the HIIT workouts are too hard, you should do as many minutes as you can of the HIIT and finish the rest of your time at lower intensity levels. For example, if you are prescribed 30 minutes of HIIT (such as in the first week HIIT session), and you find the sprint intervals too intense to complete for the full duration, you may do sprints for as long as you can, for ex, 15 minutes, and then finish the last 15 minutes with the low intensity steady state cardio (Speed Walk, Jog, Slow Cycle & etc). Try and work up the stamina to do HIIT for the full duration each week, but you may finish at low intensity until you build up the proper tolerance. If you are NOT going for weight loss but are going for Muscle Building you will stay at 20min Steady State cardio for the duration of the 6 weeks.

BEGINNER:

Week  Weight Training Body Circuit HIIT
1 3 workouts 0 6
2 4 workouts 0 6
3 4 workouts 1 5
4 5 workouts 1 5
5 5 workouts 2 4
6 5 workouts 2 4

INTERMEDIATE:

Week 
Weight Training
Body Circuit HIIT
1 4 workouts 0 6
2 4 workouts 0 6
3 4 workouts 1 5
4 5 workouts 2 4
5 5 workouts 2 4
6 5 workouts 3 3

ADVANCED:

Week 
Weight Training
Body Circuit HIIT
1 5 workouts 0 6
2 5 workouts 1 5
3 5 workouts 1 5
4 5 workouts 2 4
5 5 workouts 3 3
6 5 workouts 4 2

 

Sweet Sweat Belt

Many of you have seen me use this product to help during training and cardio. It helps increase circulation, core body temp, sweat, calorie expenditure and decreases bloat. You can order yours Sweet Sweat Stick & Waist Trimmer on http://www.sportsresearch.com/ and use my discount code to get 20% off: Fit20

Workout Videos

Workout Videos are available on the Instagram account LaurenDrainVideos. You can also search for LDF hashtags related to each movement, workout or cardio. Examples would be #LDFWorkout or #LDFCardio or narrow it down to #LDFLegs or #LDFArms or #LDFAbs or #LDFShoulders and all the way down to a specific workout like #LDFSquat or #LDFCurtsyLunges or #LDFSquatRow.

SUPPORT

Meeting-96Tell your friends and family that you are participating in this challenge. Try and find a workout buddy. Take it seriously. Post pictures of your progress if you’d like. Look for support and excitement in choosing to take on this challenge. It can and will better your life. My first 6 week challenge did! It propelled me into fitness/fueling my body for health/strength/aesthetics, I'm so glad that I did it. Use the Facebook group to help motivate one another, to ask questions or to stay on track.

WEEK 1


Welcome to the first week of the challenge. Just a heads up that the first week can be a struggle for some people - but don't worry, the goal is simply to get through it. I have designed the challenge to have a bit of an on-ramp build up so as the weeks go on things will get slightly harder - but you will be ready for it! During the first week your goal is to complete the designated workouts, if you feel they are not challenging enough you can go up a level, for example from Beginner to Intermediate, or simply do an extra workout for that day. If you are struggling, don't worry, at the end of the week you will have a much better understanding of your body, what you can and can not do and will be more prepared for week 2.

Week 1 - HIIT will be 30 minutes each day. If you are struggling with HIIT do as many minutes as you can and then complete the remainder of your time as Low Intensity Cardio. This is common for Week 1 for those that have done zero cardio in the past, don't worry, we must learn to walk before we really run! If you are NOT going for weight loss but are going for Muscle Building you will stay at 20min Steady State cardio for the duration of the 6 weeks.

Reminder: You do not need to start with Leg Day as your first day of working out, you can mix the days around to fit your schedule, so long as you complete all the workout days in 1 week. Try and split up Leg Days to have at least 2 days in between. Those 2 days can be workout days for other body parts or a mix of rest and workout; we just don't want you to do legs without proper recovery time in between.

BEGINNERS: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 3 workouts per day.

INTERMEDIATE: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 4 workouts per day. If you'd like to try a Body Circuit feel free to do so.

ADVANCED: For this week you will complete a total of Zero Body Circuits, 6 HIIT Cardio sessions and 5 workouts per day. If you'd like to try a Body Circuit feel free to do so.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

 

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 2

You've made it! Week one tends to be the hardest for most people, there are a LOT of things to get used to, a lot of new foods, lots of workouts, work/life/gym balance being found and etc. Do NOT stress if you had some hiccups, some set backs or etc - this was just week 1 of 6 for the challenge but week 1 of the rest of your transformation journey and fit lifestyle. I did a Facebook Live to answer questions so make sure in the Facebook group you click on the Videos tab to see my talk.

Check-Ins: Please ensure that you have your initial check in done and have completed your Week 1 Check-Ins. This will ensure that if and when you ask me a personal question I am able to assist you. This also helps keep you accountable and on track and will help highlight any changes your body is going through.

When it comes to weight loss during your first week; some have lost weight others may not have and some even put on a little bit. During Week 1 very few people see results, DO NOT STRESS over it, this is not a sprint and this does not mean you are doing something wrong. Your body is still adjusting, some people react better than others or put in the work differently. I say again, DO NOT STRESS, you are not doing something wrong, it usually takes about 2 weeks for people to adjust and at this point you've done a body part ONCE and everything is NEW to you. Just stick to the program, trust the process, DO NOT over think every little detail. You are already doing 10x better than most and you ARE on your way to a transformation even if the dumbass scale doesn't say so just yet.

Also by now I hope you have learned that the little details most people stress about do not really matter... simply do as much of the work as you can and stick to as much of the meal plan as possible and you're on your way.

When it comes to the workouts, they will not differ much week to week, but I will be adding new workouts later on in the challenge. We kept it hidden to ensure you guys focus on whats currently ahead of you but we'll make some changes down the road. Your cardio is going up by 5 minutes this week. Some of you will now do an extra workout each day (refer to chart or info below). I want you to try and drink all your water each day and try and stick to your meal plan.

Week 2 - HIIT will be 35 minutes each day.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions this Week and 4 workouts/movements per day.

INTERMEDIATE: Complete a total of Zero Body Circuits, 6 HIIT Cardio sessions this week and 4 workouts/movements per day. If you want to you can try a Body Circuit (Optional).

ADVANCED: 1 Body Circuits  & 5 HIIT Cardio sessions this week and 5 workouts/movements per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 3

You should take a second to congratulate yourself on making it this far and sticking to a structured program. By now you should have a better understand at what your body can and cant achieve, how to portion your food and get your meals in during the day. The first 2 weeks for most are a lot of trial and error sorting through the workout/life balance and thats perfectly ok. For many it takes a few weeks of adjustment, a few slip ups, cheats or etc to really dial things in. With the following weeks your goal is to be as strict as possible when it comes to your meal intake & workouts. Try and stick to the program as much as possible as this is where it really counts.

Also, get off the scale! Do not step on that thing more than once a week. Do not stalk the numbers day by day, and if you do step on it make sure its early in the morning after you've gone to the bathroom. Take measurements, take photos and put them into a side by side comparison. If you see any difference you should be proud. After all, you've only completed 2 weeks out of 6!

Check-Ins, by now you should have at the very least an Initial Check-In and one if not two weeks. If you missed a week, it happens, but please be sure to get in the next one ASAP. This is for your benefit and will help you stay on track, see progress or problem areas and will help me help you better.

When it comes to the workouts, they will not differ much week to week, we kept it hidden to ensure you guys focus on whats currently ahead of you but we'll make some changes down the road. Your cardio is going up again by 5 minutes this week. Some of you will now do an extra workout each day (refer to chart or info below).

Week 3 - HIIT will be 40 minutes each day. You should be doing at least 1 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 1 Body Circuit, 5 HIIT Cardio sessions this week and 4 workouts per day.

INTERMEDIATE: Complete 1 Body Circuit, 5 HIIT Cardio sessions this week and 4 workouts per day.

ADVANCED: 1 Body Circuits  & 5 HIIT Cardio sessions this week and 5 workouts per day. Try new Body Circuit this week and if you can try for a 2nd BC instead of a HIIT session on your "easy" day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 4

Welcome to the second half of the challenge. You should be proud of yourself for getting this far! During the next 3 weeks you should become even more accustomed to the workouts, the meals & the new lifestyle. Many of you have already seen progress weather its via pounds lost (although avoid the scale if you can), inches lost or just overall change in body composition via progress photos. Please do not be discouraged if your progress is not as drastic as someone else's, remember you are competing against yourself first and foremost. Everyones bodies react differently and some people have greater results right off the bat where as others puck up speed towards the end. The bottom line is you are here, you are putting in the work, you are making changes and pushing for progress. If this was easy and you could achieve your amazing results in just 3 weeks, trust me this would be a 3 week challenge not 6 and I wouldn't call it a lifestyle change but a crash diet.

However, if you are struggling with seeing significant results please do not hesitate to post up in the Facebook support group, post your progress photos from week 1 to most recent even if you feel you do not see anything. Sometimes having positive encouragement is what it takes or even an outside eye giving you some reinforcement. If you need to feel free to Message me and I will see if we need to adjust your macros.

Workouts: When it comes to the workouts if you are struggling with seeing results do not hesitate to work in an extra body circuit this week either instead of a HIIT session or as an extra workout during your off day.

Meals: Feel free to drop your Carbs by 1 or 2 oz during meal 2 and/or 3 for the duration of this week. This is only recommended for those that are struggling to see results. However you are free to start to experiment with minor changes to your meal plan such as dropping your carbs here and there to generate the best of results. Remember, this is not a free for all and you should stick to the program with only this minor adjustment. If you have any questions review the Facebook support group or post up in there and I will address them.

Week 4 - HIIT will be 45 minutes each day. You should be doing at least 1 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 1 Body Circuit, 5 HIIT Cardio sessions this week and 4 workouts per day.

INTERMEDIATE: Complete 2 Body Circuit, 4 HIIT Cardio sessions this week and 4 workouts per day.

ADVANCED: 2 Body Circuits  & 4 HIIT Cardio sessions this week and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 5

You are now in the final stretch of this challenge. This is the time to bunker down, dial in all your meals & workouts and push for the finish line. This week I want you to make sure that you finish all of your cardio with no breaks or with as little as possible. If you are doing Body Circuits (and everyone should be doing some by now), take a little bit less rest time in between rounds. As for weights, increase them so that by your last set you are having a hard time finishing the movements around the last few reps. This is the week to push yourself a little.

REST: Please split this week up with a rest day, there is no half ass workouts this week, if you are not feeling it, use that as your rest day to reset and get after it the next day. No cheating this week except for the prescribed cheat meal.

WORKOUTS: I really want you to challenge yourself this week. You should have done at least one body circuit last week, this week I want more out of you! Yes they are challenging, but that's the point. The more the better and don't pick the easy ones! You should also be doing 5 workouts/movements per day now - refer to the chart on the Intro tab if needed.

MEALS: If you are struggling to see results, maintain the lower carbs that I prescribed last week (See Below). You can also cut your fats in half for 1 of your meals during the day, for up to 3 days this week (Example: You have 1oz of nuts for meal 3, you can have 1/2oz of nuts for meal 3 this week but only for 3 days, then back to 1oz). This is a recommendation not a requirement. Just like last week feel free to drop your Carbs by 1 or 2 oz during meal 2 and/or 3 for the duration of this week. This is NOT drop even further than last week, but if you did drop it maintain that and if you haven't tried it feel free to do so. This is only recommended for those that are struggling to see results. However you are free to start to experiment with minor changes to your meal plan such as dropping your carbs here and there to generate the best of results. Remember, this is not a free for all and you should stick to the program with only this minor adjustment. If you have any questions review the Facebook support group or post up in there and I will address them.

Week 5 - HIIT will be 50 minutes each day. You should be doing at least 2 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 2 Body Circuit, 4 HIIT Cardio sessions this week and 5 workouts per day.

INTERMEDIATE: Complete 2 Body Circuit, 4 HIIT Cardio sessions this week and 5 workouts per day.

ADVANCED: Complete 3 Body Circuits  & 3 HIIT Cardio sessions this week and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

WEEK 6

It may seem like the end is here but hopefully you see this just chapter 1 of your new lifestyle! This is the last week of this 6 week challenge, I am sure you have learned a lot about yourself, meal prep, workouts, what your body can and cant do, how to manage your time & overcome life's many obstacles. I designed this challenge in a way that would set you up for sustainability. No, you don't need to do almost an hour of cardio after this challenge ends but you now know that you CAN if you wanted to. You will figure out a way to adjust and adapt your workouts after the fact or maybe continue onto my next challenge as many others do. But right now, lets finish off the last week strong.

REST: Again please split this week up with a rest day, there is no half ass workouts this week, if you are not feeling it, use that as your rest day to reset and get after it the next day. No cheating this week except for the prescribed cheat meal.

WORKOUTS: Again I really want you to challenge yourself this week. You should have done at least 2 body circuits last week, this week I want more out of you! Yes they are challenging, but that's the point. The more the better and don't pick the easy ones! You should also be doing 5 workouts/movements per day now - refer to the chart on the Intro tab if needed.

MEALS: Please repeat what you did during week 5, I do not want major changes this week unless I personally prescribed them to you via KiK.

Week 6 - HIIT will be 55 minutes each day. You should be doing at least 2 Body Circuit this week depending on your intensity level.

Reminder you do not need to start with Leg Day as your first day, you can mix the days around to fit your schedule so long as you complete all the days in 1 week. Try and split up Leg Days to have at least 2 days in between of other body parts or rest or both.

BEGINNERS: Complete 2 Body Circuit, 4 HIIT Cardio sessions this week and 5 workouts per day.

INTERMEDIATE: Complete 3 Body Circuit, 3 HIIT Cardio sessions this week and 5 workouts per day.

ADVANCED: Complete 4 Body Circuits  & 2 HIIT Cardio sessions this week and 5 workouts per day.

WEIGHT TRAINING

Only drink the prescribed post workout shake AFTER weight training but within 30 minutes and ONLY ON weight training days please :) Do not do same muscle group two days in a row.

The following are SUGGESTED weight training workouts. For best results or increased challenge, you may do 5-6 of the workouts suggested but I would save that for later weeks. I broke the challenge up into 5 days of weight training with HIIT or Body Circuits for cardio & strength. If you must skip a day, I prefer you do the HIIT cardio or Body Circuit instead of the weight training. So if you are short on time, DO NOT skip the HIIT Cardio / Body Circuit. That is the most important way to continue fat loss and help increase the metabolism.

DAY 1 LEG DAY (Select 3-5 of the following)

Warm UP: Row for 600m, or speed walk on treadmill for 6 minutes and stretch out legs.

  • Jumping squats (may start with no weight if necessary, these can be difficult) 6×10 or 3×30 depending on your endurance level – I use either dumbbell bt legs or straight ez bar across my shoulders. Drive through your heels/keep weight in heels, and chest up. (photo)
  • Squats at the Rack (may use smith machine if necessary although not recommended) 4×20 lighter weight and then 4×6-8 heavy (photo)
  • Deadlifts (may do traditional, Straight-legged – targets hams, or Sumo – targets hams/glutes) 3×12 heavy (keep your back flat, have someone watch you to ensure you do not round out your lower back). (SL photo) | SD photo)
  • Leg extensions – 4×25 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Lying ham curls – 3×15 (make sure last three reps burn and hold it for count 5 seconds on last rep) (photo)
  • Walking lunges – 4×12 each leg (total of 24 reps each set) (photo)
  • Leg Press – Feet together at top of sled, DO NOT LOCK YOUR KNEES OUT!, always maintain a slight bend of the knee (2×20 light, 4×6-8 heavy) (photo)
  • Weighted or Body Weight Curtsy Lunges – 4×12 (BW photo | WT photo)
  • Lunge with a pulse – Weighted or Body Weight – 4×10 per leg (photo)
  • Smith Machine Squats (Narrow Stance) 4×15 (photo)
  • Smith Machine Squats (Wide Stance) 4×15 (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

HIIT session or Body Circuit – (remember this goes up by 5 minutes each week).

DAY 2 Back (select 3-5) & Abs (select 3-5 Back)

Back Workouts
BEGINNERS: Select any 3 workouts from your list:

  • Seated Row – 3×15 (Wide bar attachment) (photo)
  • Lat Pulldown 3×15 (Wide or narrow) (photo)
  • Bentover barbell rows – protect lower back – 4×15 (photo)
  • Bentover dumbbell rows – 4×10 per side (photo)
  • Bentover Row at Smith Machine – 3×10 (photo smith | photo free)
  • Machine assisted pull-ups – 4×10

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Cable Row to navel in squat position – 3×15 (Narrow Grip) (photo)
  • Weighted Back Extensions with Twist at top 3×15 (plate or dumbbell in hand) (photo)
  • Pull-ups (assisted or unassisted, try to decreased weight resistance each time) 4×8 (photo)
  • T-Bar Rows between legs – 4×15 (photo)
  • Pullover with dumbbell – 4×12 (photo)
  • Cable Row close grip to chest – 3×15 (photo)
  • Bentover Alternating Dumbbell Row – 3×10 (photo)
  • Cross Cable Lat Pulldown – 3×10 (photo)
  • Lat Pulldown - Wide grip behind back – 3×10 (slow and controlled) (photo)
  • Row Machine – 3 sets of 400m row (as fast as possible – try to get around 2 minutes – rest for 90 seconds between sets – you will be in pain!) (photo)

Ab workouts

BEGINNERS: Select any 3 workouts from your list:

  • Planks – 4 rounds of 1 min planks (or work up to 1 min at time planks) – rest no longer than 90 seconds between rounds. (photo)
  • Exercise ball sit ups  – 4×15 (photo)
  • Bicycle Crunches – alternate knee to elbow – 4×10 per side (photo)
  • Laying flutter kicks – 3 rounds of 1 minute (photo)
  • V-Ups – 3×10 (Go as high as you can) - May add weight (photo)
  • Crab Toe Touch – 3×10 each side (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Hanging leg raises 3 sets of 12 (put dumbbell bt legs for increased challenge and ab development) (photo)
  • Weighted V-ups (this requires a lot of core stabilization, may start with no weight, work up to weighted ball or dumbbells. 4×10 (photo)
  • Weighted Cable Crunches 3×15 (photo 1 | photo 2 | photo 3)
  • Russian Medball Twist – 4×12 (photo)
  • Cable Wood Choppa – 4×12 (photo)
  • Plank ball pull-ins – 4×12 (photo)
  • Hanging Knee Raises + Twist or Weighted – 3×10 (photo 1 | photo 2 | photo 3 | photo 4)
  • Decline Bench Situp + Weight – 3×10 (photo)
  • Ab Rollout with Barbell or Wheel – 3×10 (photo)

Cool Down: Foam Roll back.

Complete a Body Circuits or HIIT Session.

DAY 3 SHOULDERS (Select 3-5) & Calves (Do All)

Warm Up: Shoulder circles forward x20, Shoulder circles backward x20, Row 600m or Arm cycle/elliptical for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Lateral Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • Forward Shoulder Raises with DB (pause at top) – 4×12 (photo)
  • EZ bar shoulder raise – 3×12 (photo)
  • Shoulder press overhead – 4×10 (photo)
  • Rear Delt/Fly machine – 4×12 (photo)
  • Upright Dumbell Row – 3×12 (photo)
  • Dumbell Scarecrow – 3×12
  • Seated Calf Raises – 4×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves) – 4×20 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Thruster (DB or Straight Bar) – 3×12 (photo)
  • Dumbell Clean & Press – 3×12 (photo)
  • Dumbell Around The World – 3×12 (photo)
  • Dumbell Press - Alternating Singles – 3×12 per side (photo)
  • Arnold Dumbell Press – 3×12 (photo)
  • Seated Calf Raises (1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)
  • Standing Calf Raises (smith machine or standing leg press for calves; 1st set toes straight, 2nd toes out, 3rd toes in) – 3×20 (photo)

Cool Down: Foam roll back, calves & Sampson Stretch (photo).

Complete a Body Circuits or HIIT Session.

Day 4: Chest (Select 3-5) and Arms (Select 3-5)

Warm Up: Row 600m, or Arm Cycle/Elliptical for 6 minutes.

  • Bench Press 4×10 heavy
  • Peck Deck or Fly Machine 4×12
  • Decline Bench Press with DB 3×10
  • Flat Bench Press with DB 3×10
  • Bicep curls (individual at rack) 4×15 each arm (photo)
  • Bicep curls with EZ bar 4×15 (photo)
  • EZ bar “Skull Crushers” (have someone spot you your first couple of attempts) – 4×12 (photo)
  • Cable bicep curls with straight bar 4×15 (photo)
  • Assisted or non-assisted dips 3×12 (photo)
  • Single bicep cable curls – 4×15 per side (Cable photo | DB photo)
  • Tricep cable pushdown – V-Rope – 4×15 (photo)
  • Tricep cable pushdown – Straight Bar – 4×15 (photo)

Complete a HIIT session or Body Circuit.

DAY 5 Legs Again (Select 3-5) and CHEAT MEAL! (1 meal of your choice if you choose to cheat up to 1200 calories)

Warm Up: Samson stretch each leg, pigeon stretch each leg, do 10×2 body weight jump squats, and row 600m or speed walk on treadmill for 6 minutes.

BEGINNERS: Select any 3 workouts from your list:

  • Leg extensions – 4×25 (photo)
  • Hack Squat – 3×12 (photo)
  • Back Squat – 3×12 (photo)
  • Squat Hold – 4 sets of up to 1 minute each (photo)
  • Walking Lunges – 4×12 each leg or 24 total steps per set (photo)
  • Lunge Pulses + Weight – 3×12 per leg (photo)
  • Jumping Squat – 4×12 (photo)

INTERMEDIATE & ADVANCED: Select a total of 4-5 from your list & above:

  • Sumo Deadlifts (Close grip, Wide stance, bend knee, flat back, keep bar very close to body) 3×12 heavy (PS photo | SD photo)
  • Weighted step-ups – 4×12 steps per side
  • Leg Press - Singles (straight or side leg) – 3×12 steps per side (drive through heel) (photo)
  • Straight legged deadlifts (normal grip hip width apart, normal stance, no bend in knee, focus on squeezing hamstrings and glutes to bring bar up). 3×10 heavy. (photo)
  • Weighted Jumping Lunges – 4×10 each side (photo)

Cool Down: Stretch hams/quads/glutes for 10 minutes (photo 1 | photo 2 | photo 3 | photo 4 | photo 5 | photo 6 | photo 7 | photo 8)

Complete your HIIT session or Body Circuit.

DAY 6 – OFF (REST DAY) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

DAY 7 – OFF (REST DAY OR BODY CIRCUITS/HIIT – OPTIONAL) You may take an “active rest” day – so you can go for a walk, a hike, do yoga, or any other light alternative activity this day.

PLYO OPTIONS:

These are designed to be a supplement to your Cardio HIIT workouts. If you are getting bored of Cardio and/or want to try something new to break up your sessions Playos are for you. How: If you are doing say 30 minutes of Cardio HIIT, feel free to do say 10 minutes, jump off and do one of the following circuits and jump back onto the cardio machine for the remained of your time. Note, the time it took you to do a circuit is subtracted from your total Cardio HIIT time. You are free to do as many circuits as you'd like to break up your cardio or to replace it. These are difficult so more than one round will be tough for most. However, these are a good way to challenge yourself & to break up long cardio sessions with something different & fun. If you are unable to do one or more of the prescribed movements feel free to replace it with anything else on the list from any other circuit. Feel free to modify movements if needed; if you are unable to do a standard push-up do it on your knees for example. If you can not do a push up at all replace it with something like a plank hold or a burpee. There is no more than 30 seconds rest between movements. If you can not complete a movement move onto the next one. Do not over think this, these are ideas to help you break up the long cardio sessions.

OPTION 1: The Duck
Sumo Squat Hops - 1 Min
Jumping Lunges - 1 Min
Push-Ups - 1 Min
Jump Squats with 90 degree turn - 1 Min
V-Ups - 1 Min

OPTION 2: The Chipper
Alternating Butt Kicks - 1 Min
Narrow/Close Hand Push-ups on Knees - 1 Min
Walking Lunges - 1 Min
Sit-Ups - 1 Min
Leap Frogs - 1 Min

OPTION 3: The Jumper
Jumping Jacks - 1 Min
Side Lunges - 1 Min
Push-Ups - 1 Min
Skipping High Knees - 1 Min
Plank Hold - 1 Min

OPTION 4: The Skater
Curtsy Lunges - 1 Min
Mountain Climbers - 1 Min
Butt Kicks - 1 Min
Jump Rope - 1 Min
Speed Skaters - 1 Min

OPTION 5: The Holder
Sumo Squat Jumps - 1 Min
Wall Sit - 1 Min
Knee Tuck Jumps - 1 Min
Long Jump - 1 Min
Plank Hold - 1 Min

HIIT = High Intensity Interval Training

As opposed to “just jogging or running” on the treadmill, this HIIT training involves sprinting high for 30 seconds to 1 minutes, then jogging or walking for 30-90 seconds and alternating. This stimulates the heart rate to go higher, and you should sweat by the end of your workout. HIIT has proven to burn more calories in a shorter period of time than standard low intensity cardio as well as burns calories for up to 24 hours after performed if done right. It increases the metabolism by increasing oxygen expenditure while heart rate is elevated for repeated intervals. Heart rate should be up to at least 150’s-170’s during the exercise J YOU MAY DO A BODY CIRCUIT SESSION IN PLACE OF HIIT OR A HIIT SESSION IN PLACE OF BODY CIRCUITS.

Other examples of HIIT: any class that is high intensity, you get heart rate up above 160s (you may buy a FitBit to help see your heart rate), and you sweat: spin, boot camp style classes, Crossfit style WODS, Insanity at home, etc. You may substitute these for a HIIT session. If you have other questions about what workouts can be substituted in place of HIIT.

HIIT OPTION ONE

Stationary Bike –

2 min warm up light spin

30 sec sprint at level 18-20. Then decrease level back down to 6 as an “active rest” for 90 seconds. REPEAT this cycle until you reach your required number of HIIT minutes that session. (Remember it goes up by 5 minutes each week).

HIIT OPTION TWO

Treadmill OR RUN OUTSIDE –

Jog/Sprint Toggle on treadmill – so select speed workout (jog speed can be around 2.0-4.0mph)

(Sprint speed should be between 7.0-8.5mph) Check to see if your heart rate gets into the 160’s or higher zone and you are getting the proper effects of the intensity training.  May warm up for 2 min at jog speed, then SPRINT for 1 min.  Jog for 1 min, sprint for 1 min and continue this cycle until you reach your required number of HIIT that session (remember it goes up by 5 minutes each week).

If you are outside, use a stopwatch to alternate between sprinting “all out” for 30 seconds, and jogging for 30-60 seconds until the full time length is reached.

HIIT OPTION THREE

5 min warm up on stairmaster Level 5-8

Then starting at the 5 minute mark, increase level to 15-17 for 30 seconds on, 90 second back down to level 5-8 alternating levels up and down.

Repeat this trend until you hit the minutes of HIIT required (remember it goes up by 5 minutes each week).

HIIT OPTION FOUR

5 min warm up on elliptical Level 6-9

Then starting at the 5 minute mark, increase level to 12-16 for 30 seconds on, 90 seconds back down to level 6-9 alternating levels up and down until you reach your required HIIT that week (remember it goes up by 5 minutes each week: week 1 – 30 min hiit, week 2 – 35 min HIIT, week 3 – 40 min HIIT, week 4 – 45 min HIIT week 5 – 50 min HIIT, week 6 – 55 min HIIT) Cool down for 5 minutes.

HIIT – for the most effective metabolism booster and best fat loss, I recommend doing HIIT first thing in the morning before you eat breakfast; this is called fasted cardio (it burns fat from glycogen stores first instead of trying to burn the food you ate). If you must eat first, that is fine too. If you are unable to do HIIT in morning, it can be done any time of the day. Everyone responds a little different but I am giving you tips to help. You can also break up the cardio into one gym session and weight training into another or both may be done one after another. It is okay whatever works best for your own personal schedule and wellbeing. Start at 30 min 5 days a week for the first week and increased by 5 min each week. (2nd week will be 35 min 5xweek, 3rd week will be 50 min 5xwk etc etc). Cardio is monotonous for most people so if you must break it up into shorter sessions that equal the total time prescribed that is fine. The longer you are able to sustain at a time the better, but everyone has different endurance so work on it each week.

BODY CIRCUIT OPTIONS:

Do 4 rounds of 1 of the following workouts as many times as prescribed for that week. (you may do it before or after your weight training OR you may do this on a “Off Weights” day, you can also do different ones each week). (Remember you can count this a HIIT session so if you choose do Weights, you can do a body circuit IN PLACE OF a CARDIO HIIT workout.

OPTION 1: (4 ROUNDS OF)
Push-ups x 1 min
V-ups x 25 (photo)
Forward Lunges x 12 each side (photo)
Side Lunges x 12 each side (photo)
Back Lunges x 12 each side (photo)

OPTION 2: (4 ROUND OF)
DB Thrusters x 1 min (photo)
Inchworm pushups x 1 min (photo)
Alternating High Knees 12 each side
Butt kicks x 1 min
Box jumps x20 (photo)

OPTION 3: (4 ROUNDS OF)
Squat jumps x12 (photo)
Flutter kicks abs x 1 min
Speed Skaters x 1 min (photo)
Medicine ball overhead squat x 15 (photo)
Burpee x 1 min (photo)

OPTION 4: (4 ROUNDS OF)
Tuck Jump x 1 min
Mountain Climbers x 1 min (photo)
DB Clean and Press (alternate each arm) x 15 (photo)
DB jump ups x 15 (photo)
Russian dumbbell twist x 1 min (photo)
DB Snatch x 10 each arm (photo)

OPTION 5: (4 ROUNDS OF)
Walking Lunges x 24 (12 each leg) (photo)
DB Thrusters x 1 min (photo)
Weighted V-ups x 15 (photo)
Burpees x 1 min (photo)
Pull-ups OR pushups x 1 min
Jumping Jacks x 1 min

OPTION 6: (4 ROUNDS OF)
Kettle Bell Squats x 20 (photo)
Box Jumps or Step Ups (per leg) x 10 (photo)
Sit Ups x 20 (photo)
Jumping Jacks x 20
Weighted V-Ups x 20 (photo)

OPTION 7: (4 ROUNDS OF)
Stability Ball Crunch x 20
Leg Lift x 20 (10 per side) (photo)
Squat Holds x 1 Min (photo)
Plank x 1 min
Squat Jumps x 1 min (photo)

AT HOME WORKOUT GUIDE

RECOMMENDED EQUIPMENT:

Jump Rope
Exercise Ball
Weighted ball (8, 12, 15 0r 20lbs)
26 lb Kettlebell (KB)/25 lb Dumbbell (DB) (total body) 
10/15/25lb DB (upper body workouts)
5 or 10lb Ankle weights
Green resistance band
10/15/25 lb plate
Monkey bars/pull-up bar
Box/Stable bench/Step-up
Foam roller
Yoga Matt
Ab Matt

Since everyone has differing “at home” equipment, I designed several different workouts so that you can choose which ones you are able to do.

DAY 1 & DAY 4 LEGS: (SELECT 5 of the Following
workouts to do)

DUMBELLS/KETTLEBELLS: 

1)   Kettlebell/DB Squats - Using the weight of your choice, in normal squat stance, hold weight at chest level, and squat at or below parallel if you are able and then squeeze glutes at the top of the squat. Go slow, controlled. 4x25

2)   DB/Kettlebell Thrusters – Using the weight of your choice, with DB in each hand in a shoulder press position, squat down and then back up, pressing weights overhead at the top of standing postion 4x25

3)   Squat Holds – Using body weight, DB over each shoulder at the bottom of a shoulder press position, or barbell on back, go into a full parallel squat and attempt to hold for 1 minute each – repeat 4-5 times with 1-2 minute rest in between.

4)   Single-legged dumbbell straight-legged deadlifts – An advanced single-legged movement for advanced lifters targeting hamstrings & glutes 

5)   Sumo Squats/Plie squats – Using the weight of your choice, in squat stance, (plate or kettlebell held at chest level or dumbbells can go across each shoulder as you hold them to stabilize) 4x25, slow, controlled, squeeze glutes. 4x25

6)   Step-ups – using DB in each hand, or KB in both hands, step up on box or stable bench. Do 12-15 reps each leg for 3-4 sets

WEIGHTED BALL:

7)   Wall Balls - outside (in a basement that is 16 feet or higher, or outside against a wall or in garage) Squat with exercise ball and through up 15 feet and catch and lower into squat. Repeat. 4x20

8)   Med ball squats – holding weighted medicine ball in hand, squat down and back up. 4x15-20 reps.

 ANKLE WEIGHTS:

9)   Leg Lifts with ankle weights, start in plank position, and keeping foot flexed, kick the heel up above the flat back and pulse it up, the more slow and controlled the better, hold the last rep for 5 seconds or until it burns.

10)   Standing side leg lifts - Standing upright, hold onto wall with Left hand to stabilize, ankle weight on right leg, abduct leg away from body raising it sideways for 15-20 reps, then alternate to other leg. 4 sets.

RESISTANCE BAND:

11) Side steps with resistance band – With green resistance band on above knees, in
standard squat stance, back flat, step to right side x5, then left side x5 for 5 rounds.

BARBELL:

12)   Back squats 4x25 wide stance

13)   Back squats 4x20 narrow stance (may use bench under butt to touch and go.

14)   Alternating forward stationary lunges or walking lunges 4x12 each side (may do
stationary or walking)If you have dumbells, hold DB on shoulders: back squats, 4x25 plié squats, 4x25

15)     Hip thrusters with weight on lap, (GLUTE WORKOUT - FEMALES ONLY) (laying on your back on yoga matt or on the ground with your upper back against a bench) place the weight (DB, Plate or Barbell) of your choice across your lap evenly. Raise your core upwards with glutes/hams. Do not raise the weight with your low back/arms. Try to focus on just squeezing the glutes upward. Keep the movement slow, controlled and squeeze long at the top. On the last several reps, pulse it up for 3-5 times and pause until failure. 4x15.

PLATES: (10/15/25lb plate)

16)   Driver Squats – Hold the plate out like steering wheel, and feet together, squat up an down, pulse at bottom x3 and come back up for 1 rep. 4x15

17)     Side leg lifts with Plate (standing with your left side next to a supportive wall, use the plate or DB in the right hand at your hip side and raise your right leg as high as you can, slow and controlled. You should feel the weight in the leg and side glute). Do 4 sets of 12 each side.

18)    Forward/Side/Back lunges – 4x12 each leg. Holding one plate directly overhead with both arms extended, may do forward, back or side lunges keeping core tight and weight overhead.

BOX/Step-up/stable bench

19)    Box jumps – 4x15 – standing close to box, jump up onto box, swing arms to generate momentum, try to land on both feet simultaneously soft knees, may squat down and then
stand up, then jump back down.

20)    Step-ups – alternating legs, step up and back down 4x15 each leg, 3-4 sets. May add kettlebell in both hands, barbell across shoulders or DB in each hand to add weight.

DAY 2 – SHOULDERS (do 4-5 of these workouts)

DUMBBELLS:

1) “Around the World” – Starting with Palms up and DBs together chest level, move DB in a half circle to meet the other DB overhead (while turning palms down) 3x15

2) “Arnold Press” – Using DB at shoulder level to start a shoulder press overhead, turn wrists simultaneously while pressing overhead. (Palms start facing away at shoulders and palms face away at top of press.) 3x15

3) Lateral shoulder Raises – Start with DB on either side of body, and in squat stance, normal stance, or seated, Raise DB to shoulder height or slightly above. 3x15

4) 45 Degree Shoulder Raises – Do same as above except raise 45 degrees out (so between side and front position. KIK me or See Video for example on form. 3x15

5) Front Shoulder Raises – Same as both lifts above except raise DB directly in front. Pause at the top and hold last rep until it burns. 3x15

6) Standing shoulder press – using DB or barbell, press weight overhead, extend
arms and lower weight back to shoulders. 4x12-15

DAY 3 – REST DAY – OR CARDIO ONLY

DAY 4 – LEG DAY AGAIN (REFER TO TOP)

DAY 5 – BACK & ABS

ABS (Select 3 of following workouts)

DB/KB/MEDICINE BALL/BODY WEIGHT

1) Weighted V-Ups (Using abmat, and weighted exercise ball, start laying on back, arms overhead and legs straight, feet together. Raise ball above head, keep back flat on ground while simultaneously lift legs to meet ball in middle overhead and lower both feet and arms back down controlled. Bringing the legs and arms together created the “V shape.” 4x15

2) Oblique with weight – Sitting on your butt, keeping back about 45 degrees off the ground, (flat back, tighten core), move the weight (ball, DB or plate) from the left side touching the ground and then alternate touching the right side of the ground. 4x20 (10 each side)

3) Planks – Start in a plank position (back flat, parallel to ground, keep core tight, do not raise butt above your back) – Set timer and try and remain in the plank position for as long as possible. Stop the clock when you break plank form. Get back up and finish the minutes. Repeat for 4 rounds (4 total minutes)

4) Flutter Kicks – Start laying on back with ab mat or yoga mat with your arms under the small of your back. Keep legs straight and toes pointed. “Flutter legs” alternating them up and down. Use the timer for this as well. Do 4 rounds of 1 minute each.

PULL-UP BAR/MONKEY BAR

5) Hanging Leg Raises While hanging from the bar, Raise legs either with knees bent or straight (for increased challenge). For advanced form and challenge, you may add DB between feet while pulling up with bent knees. 4x12 (May use green exercise band wrapped around bar and step into it for assisted pull ups as done in crossfit).

EXERCISE BALL:

6) Back extensions on ball with weight (Start laying on your stomach on the exercise ball. You can lower upper body as low as you can while keeping core centered on ball. May add weight holding at chest as you raise your upper body in line with core (should feel the back muscles contract). 4x12

 BACK – select 4-5 workouts for back

DUMBBELL:

1) Back Row with DB 4x15

2) Pull-Overs (Start laying on flat bench or exercise ball and extend arms overhead. Keeping core tight, Raise weight from above head, yet below the bench. Keep arms straight and bring weight to above the stomach and then lower it back to starting position. Keep back flat and head neutral. 4x15

3) Bent-over DB rows – kneeling on bench with opposite knee to arm being rowed. 3-4 sets of 12-15

BARBELL:

4) Bent-over barbell rows

5) T-bar rows – placing one end of the barbell in a tight, secure, cement corner or garage/basement/outside corner, stand over bar with barbell between legs. Carefully raise bar keeping back flat and core tight. Do not yank bar and be mindful bar can hit genitals if you aren’t rowing slow and controlled. 3-4 sets of 12

6) DB straight leg deadlifts (keeping back flat, legs straight, keep arms extended to raise bar, but use hamstrings, legs, glutes to raise and lower the bar. Try to squeeze glutes at the top, do not round out back, chest up. Slow and controlled.)

DAY 6 – REST DAY OR CARDIO ONLY

DAY 7 – CARDIO OR BODY CIRCUITS

BODY CIRCUIT OPTIONS: Do each
of the following workouts in quick succession. Rest for 3 min in between
rounds. You may do this instead of a HIIT session any day.

 OPTION 1 - Do 4 ROUNDS OF:

Jumprope for 1 min

Thrusters (start standing, holding weigh of your choice, squat down and then press the weight overhead) x 20

Speed Skaters 25 each side

Alternating High Knees 20 (10 each side)

Alternating stationary lunges (use DB in each hand) – 30 (15 each side)

 

OPTION 2 - Do 4 ROUNDS of:

 Jump Squats - Starting in a squat position, holding the weight of your choice, explode upward and repeat. 12 reps.

Speed skaters – This is where you kind of glide and touch down, side to side, no weight needed. KIK me or see Video for details. 20 reps (10 each side)

Pushups – self-explanatory. 12-15

Prisoner lunges (no weight needed). Step out into a forward lunge and alternate feet with hands behind your head like a “prisoner.” 24 reps (12 each side)

Ab crunches (Do as many as you can in 1 minute).

Motivation

Designed to help you

I've now been able to help thousands of men and women over the years from all walks of life, with many different types of struggles or personal situations. Many of them have submitted testimonials after the fact that I believe can help motivate my current challenge participants. Each week I will be sharing some of their stories with you - in the hopes that you find at least one or two people you can relate to and also find comfort, motivation or understanding in how the challenge has changed their lives. Its one thing for me to talk about the benefits its another to hear it from actual clients.

WEEK 1


Kodi B
Lost 8lbs

This past winter has been very hard mentally/emotionally for me. Which caused me to gain a lot of weight after just competing in a bikini competition in Oct 2016. I saw Lauren's spring challenge on Instagram and knew I needed something to keep me motivated, accountable, and let's face it, if I invest my money into something I'm going to make things happen!

I was very impressed with how everything through the online program was organized! (When I did my bikini prep it was in no way comparable from what my coach did.) Through LDF you get LOADS of information and it is presented and organized perfectly. In no way would I change this!

I wasn't very active on the Facebook group, but I did very much enjoy it! Some days, I felt "blah" and I'd see how others were up and at it, which did give me that burst of energy and to make things happen. I'm sure it's not fun constantly reminding us about pounds/scale or to stop stressing/worrying about everything, but those reminders do help! Since I've been through the bikini prep, I have learned to trust the process and not stress, but from a beginner standpoint you second-guess everything and those reminders do help (A LOT)! I loved Lauren and David's weekly videos! I have very much enjoyed this challenge and I wouldn't change a thing!

As far as my personal progress in the challenge, I did pretty well throughout the week. I did struggle through the weekends so I'd have to say I didn't give 100%, and that is my fault entirely. I am happy with my results and it has helped me get out of my winter blues! :)

One of Lauren's weekly check-in videos talked about was how to eat when you're out with friends, how to order, what to get when you're on the road and need a snack.. I'm glad she talked about all that! I always felt like I had to separate myself from having social time until that topic.

You guys are an awesome duo! I love David's constant support that he seems to give you! You guys are a fun couple and love that y'all team up on these challenges!


Heather J

So I am the type of girl that always weighs heavy unless I lose a lot of muscle, and that's not what I wanted to do. Unless my scale is broken, I can be honest and tell you that I didn't lose a pound. Not one! I stayed at 150 the entire time, and I'm completely okay with that, because I lost a total of 12 inches!

I'm so satisfied and impressed with everything that you provided us with during this challenge that I signed up for your next one as well! The amount of information that you provided- from the different meal plans to the at-home versions of the workouts- shows how much hard work and effort you put into these challenges.

After a few years of unsuccessful attempts to get back in shape, I decided to give one of Lauren's challenges a try. Having seen several amazing before and after photos on her Instagram, I couldn't wait to put myself to the test.... and it's one of the best decisions I've ever made! I look and feel better than I ever thought possible. The program was easy to follow- she gave us a detailed day-to-day meal plan, daily workouts, chat support, videos, etc., it's no wonder that we all ended up with such drastic and incredible results. I'm a loyal client for life and I can't wait to start the next challenge!!

Lauren, you are the reason that I was able to get back on track. I barely recognized myself when I took my before pictures. Definitely the worst shape of my life, even right after I had my two boys I didn't look as bad.


Mallory C

This was my very first challenge ever, and I must say I learned a lot. Before this challenge, I was only lifting weights at home, I wasn't running and I certainly wasn't eating every few hours. The meals have helped me tremendously, I now know I need to eat smaller, and more frequent meals rather than 2-3 large meals. Although I didn't follow the meals you provided, I did follow your recommendations. I also never did any cardio before—running around the baseball field just once was really hard for me—now I am more consistent. I didn't measure myself, but I did weigh in from time to time and I've lost a total of 8 lbs. It doesn't seem like a lot, but I do notice a difference. Thank you again for the encouragement and getting me on the right track.


Karina O
Weight Lost: 7 Lbs
Inches Lost: 2 inches waist, 2 inches hips, 1 inch back

I started this challenge with hope to change my life and improve overall health.

I was diagnosed with PCOS - polycystic ovarian syndrome over 2 years ago when my husband and I decided to check why I couldn’t get pregnant. This condition makes losing weight challenging and due to age - 36 - it got really hard to lose even 1 pound. Struggling with my body image from childhood I always try to stay active, but I needed a little kickstart to finally see the results and speed up my metabolism. This challenge has taught me to forgive myself and enjoy food again vs. punishing myself when I have a hiccup.

I worked really hard. Third week in a challenge I got a faint positive pregnancy test, which was my first ever in my life. Even thought it turned out to be a very early miscarriage I got my hope back. I decided to postpone my upcoming IVF treatment and try to stick to the healthy diet and exercise. I took a week break from the challenge, but then I got back and pushed hard. Sticking to the program helped me with keeping my head occupied and kept me away from negative thinking. Despite what will happen I feel my body and mind are better prepared for upcoming treatments or pregnancy. This challenge has definitely taught me self-discipline, forgiveness, made my body and soul strong, and gave me hope for better life.


Deanne S
Lost 8 lbs total
Lost 4 inches around stomach, 3 inches on love handles, 3 inches on butt, 2 inches each thigh.

3 children, 2 C-sections, repeated abdominal muscle separation, and a million other excuses to not eat healthy or be fit. But do you know what? That's just what they are...EXCUSES!!!

What sets this challenge apart is the community of like-minded people in all different stages of life with a common goal! The FB group and Lauren's videos were so encouraging and helpful to me!!! Even if you don't have the support at home...you will here!

I have been in and out of the gym for the last 10 years but I have seen more results in the last six weeks than in all those years. I needed a complete program like this that includes meals and the RIGHT way to work out!

I have literally NEVER been able to stick with a program for this length of time until now! And having finished...

I feel as if I now have this tool that I can use for the rest of my life!

Speaking of finishing.... I would have thought that the six weeks would have been the conclusion of a miserable time of self-restraint and frustration, but instead I find that I want to live this way for the rest of my life!!! It has even spilled over into healthier cooking for the rest of my family and a desire to live an active lifestyle with my children!

My strength and endurance have increased dramatically and I feel more ready than ever to tackle life's challenges and my future goals!

To everyone who is interested in trying this challenge I would say... don't think twice, do it now! Paying for it, and the idea of it being a competition helped me to take it seriously!

Throw away the scale, or at least don't look at it until the end of the challenge. My weight was down and up and all over the place but I consistently dropped sizes, lost body fat, and gained muscle!

Thanks a million times over Lauren and David for all the effort you put into the program and into helping each one of us progress!

WEEK 2

Camille A

When I look at my before pictures, I see someone sad, unmotivated and weak. I lost my dad 6 months ago and throughout that time I also lost myself. Everything became so uninteresting to me, and I didn't care to make myself feel better. It became comfortable to make myself feel worse. I completely neglected my physical and mental health - eating fast food every single day, becoming totally inactive and allowing my thoughts to become a cesspool of self-loathing and negativity. Everything was so dark, and I didn't bother looking for a light. I didn't think any existed anymore.

I started to realize this wasn't right, and that I was wasting time I could spend being happy. I couldn't change what happened, but I knew I could change how I lived from this point on. When I saw your program, I knew this was the perfect opportunity to start motivating myself again. I'm a very goal-oriented person, so I knew if I could really make myself commit to this, I would improve myself. I took my before pictures and wow, that was tough. But, I told myself if that was my starting point and that I could only get better. When I received your meal plan and workouts, I knew this was a good idea. I've done other programs before and they've left a lot to be desired - cookie cutter workouts and effortless meal plans. Your meal ideas were refreshing and delicious and the workouts were badass - there was nothing restrictive about them, which makes it a lot easier to commit to. It wasn't easy, but it was worth it.

Now I've got to be honest, of course I am SO STOKED about my physical progress. I can feel my body working more smoothly like a well-oiled machine instead of an old, broken pile of junk. Fat has melted away and bloating has dissipated. And yes, it feels GREAT to look into a mirror and feel happy.

But what I'm most excited about, what I really NEEDED, is a healthy mind. This program helped me grab my thoughts of negativity and mold them into encouragement and self-love. This helped me sleep at night. This helped me wake up in the morning with a glow and a smile instead of heavy bags under my eyes and a headache. This helped me be fun to be around again, to feel happy. This helped me realize that I can make my life beautiful - and that there is ALWAYS a light.


Daniel C

This program has truly changed my life! I am a graduate student and these workouts are my escape from stress and keep me sane. The diet is easy to follow and I even have a healthy cheat meal on Fridays. I am weighing 216.4! Over 20lbs lighter from when I started!!

My next plan is to get into physique competitions. I plan on losing about 60 more pounds so look out for my name!!


Patrick T

I was able to lose 20 lbs over the course of six weeks and feel a lot healthier and stronger. I was medically discharged from the military after contracting an illness while recovering from two surgeries after I got back from Afghanistan. I went from running Olympic distance triathlons to not being able to get out of bed for months. I gained 75 lbs and fell into a deep depression. It took two years for me to learn to adjust to a life altering illness that has no cure at such a young age. Your program inspired me and although it was tough every single day I found the fight in me to get my health back. I know I'm just beginning and will continue this journey until I see that soldier in me again.


Megan B

I loved this program! It was exactly the motivation I needed to kickstart a workout and healthy eating routine. And, seeing results definitely fuelled that motivation. I lost a total of 7lbs and loved the workouts. I noticed a huge difference in my glutes and abs as well as shoulders as that was an area I avoided working out for fear of getting too bulky. I know now that that is not that case and plan to continue on this routine to see what I can achieve!

WEEK 3

Krista Z

I was always fit when I was younger. When I turned 30 I realized I was not that 25-year-old anymore. I wanted to get back into shape and well the guy I was seeing said I needed to look into your programs that were offered. Well I did and let me tell you, I have my confidence back, I can wear all my jeans and dresses again, and most of all seeing the scale I cried. These were happy tears of joy; I am literally 12 lbs away from my college weight. I am so happy I did this and couldn't have asked for better people to motivate each other! I have lost 15 lbs and I will be doing another program along with training in between while waiting for that one!


Mandy B

After this program I had lost 28.2lbs, 4.5 inches from my waist, 5 inches from my hips, 1 inch in my arms, 2 inches in my thighs, and 3.75 inches in my chest. The program was easy to understand and follow. I loved having the Facebook group where we could all share progress and encourage each other.  I am leaving this program with the knowledge and ability to continue to go for my health/fitness goals. I am very excited about my results and feel so much more confident about myself.  It is amazing how much your body can change and image of yourself can change in just 6 short weeks.


Megan E

I'm beyond pleased with the progress that I made during the program! I lost 9.4lbs, definitely gained muscle and have ab definition for the first time in my life! I feel stronger than ever! I truly pushed myself further physically than I ever have before and came out of this program with a greater appreciation for health. What I am most excited about and why I know this program was a huge success for me is that I am still going! This is a sustainable lifestyle and I look forward to maintaining and even improving my results. My weakness is portion control. I’ve learned so much about macronutrient counting and how to be creative with meals and not feel deprived at all! I am more motivated than ever to eat foods that fuel my body well for workouts. I was never once bored during this program, neither with the workouts or meal plan! There was so much variety and room to be creative within the boundaries! I especially enjoyed the Facebook group and really appreciated the interaction with you and the other participants. It was very motivating to share updates, ask questions and to give and be encouraged!


Nathan S

 

I did not expect to see such a dramatic change in my body in such a short time.

I have considered myself a fit person for my whole life, but after 3 kids, a super busy office job, and letting myself eat however I wanted to, my weight was getting out of control. I lost my cardio ability and my strength performance had plummeted. My brother showed me your Snapchat link and I found your fitness program on the website. I decided to try your program in an effort to change my lifestyle and the results blew me away! I have never done a fitness program before, and I have never tried to control my diet with such discipline. The results are freaking amazing! The diet plan was perfect, the workout progressions were amazingly crafted, and I kept meticulous track of my progress week by week. Overall, I lost 13.8 lbs, 9.3% body fat, and 2.5" off my waist. I got back my self-confidence, energy, motivation, and inspiration to live a healthy lifestyle. Most importantly, our family did this together, and we have made a commitment to change the way we eat and live completely. I have never felt more rested, healthy, energetic, and excited about life.


Melissa V

I lost 19 pounds during the program and over 13 inches, 5+ of which were from my waist. I am also sleeping better!  I am super happy with my results and am glad I followed your program.  I would DEFINITELY recommend it to anyone that is unsure about it.  If you follow the plan, you will see a change!


Katherine H

I had been struggling to lose weight for years. Despite having to deal with some health concerns that had become known to me over the years, I had also went through 3 miscarriages and 1 terminated pregnancy, due to discovering that the baby had a brain abnormality. With all the changing hormones and the stress, I kept constantly gaining weight year after year. After taking a year to mentally gather myself after my last pregnancy, I decided that it was time to make a change, and tried this program as a result. I had seen people really make some amazing transformations, and as a result wanted to be part of that.

I am so thankful that I decided to take part in this program. It put it in perspective for me the amount of work and dedication it takes to reach your fitness/physical goals, but it is worth it. I did not expect drastic results for myself, as I knew that it took many years to get to the size and weight that I am at now and didn't expect for results to happen overnight. I am pleased to say that when I had started the program, I was at 165 and when I weighed myself yesterday, I found myself at 158. This is a huge accomplishment for me as I have never seen the scale go down that significantly for me before and was such a huge encouragement that I had finally found something that my body is responding to, despite all the hormones. In terms of the pictures, I really notice it in my back, which I am super pleased about.

Week 4

Hannah S

Thank you for giving me the confidence and help to kickstart my health and fitness journey. The program was challenging, and at the start I struggled from the sudden change in diet, but 6 weeks on I can't even imagine eating what I use to eat, I am craving healthy foods instead of junk, and I get excited and motivated by my fitness improving. I am very proud of what I have achieved not only physically but mentally, I feel my whole mindset has changed for the better. I feel healthy, strong and powerful to take on anything!  I feel that I am now equipped with the knowledge and determination to smash my health goals, thanks for your help!


Natasha L

Weight loss: I lost a total of 6-8 lbs. I did not measure myself, but as the pictures tell, I have definitely lost inches!!

I have been on a weight loss journey for a long time now, I have always been an athlete and have always worked out. This past summer I wanted to lose weight so I hired a nutritionist. I followed through with it for a solid week, then slowly started to taper off. This challenge I was skeptical about how dedicated I would be, but since I had my friend doing it with me-that helped a lot, being able to talk to her about it! The Facebook group helped lots too, being able to ask people questions and get motivation! I am extremely happy I did this challenge, I stuck to it for 6 weeks, and I know I wasn't as strict or faithful as I should have been. But I learned a lot about how I eat, what I like to eat, what makes me feel good, what doesn't make me feel good, and what kind of dedication I need in order to get the results I want. I am so proud of myself for the progress I've made in only 6 weeks…now imagine what kind of progress that could be made in 6 months!!


Lacey S

I started this program to have a way to hold myself accountable for my progress and give it my all. During the program I followed the workouts step-by-step and sweat my butt off! By the end of every workout I actually felt like I accomplished something major, what a feeling! I've had EXTREMELY poor eating habits my whole life and it's been SUCH a struggle finding a meal plan that challenged me to try new things, but, also worked around my eating disorder. I was BEYOND happy to see food on the meal plan that I could actually eat! During the program I actually started to be noticeably less tired by the end of the day because I was actually eating.

Since the start of this program, I've lost 13lbs and toned up quite a bit. I'm finally starting to feel confident and healthy; and it's so amazing!


Briana B

I feel so much healthier and absolutely love seeing the progress, especially, in my legs! I started at 135lbs and dropped to 129lbs! I really love how this program makes you want to get up every day and start with a good workout. I've never been so motivated to do something like this in my life! I loved the meal plans and just by seeing what 4 weeks can do makes want to keep going. I can't wait to start another one of your programs! Thank you for all your help Lauren; you are my true idol.


Kate Galliazzo

I loved your program, and found the biggest challenge I've faced in my fitness journey has been food. Your program helped me to gain control of my portion sizes and eating healthy, which has really helped me come out of a fitness plateau. I started the program at 177 lbs and I now weigh 166 lbs. I'm a single mom and going to school full time, but this is the first time I've felt good about my body and confident in who I am. I don't ever want anyone to feel sorry for me, I want to be a strong and independent woman and be healthy so that I can be around for my son and keep up with him for a long, long time. Thank you for helping me start to love myself again!


Kelly B

Two years ago I was diagnosed with thyroid cancer.  Since my surgery I have been on medication and my levels have never been within normal range. 2 weeks ago my levels came back normal. I feel great, I have an appetite again, I am no longer bloated, and I have more energy. I feel GREAT! I will continue to eat the same as I have been eating and working out for the past 7 weeks!


Alena Harthun

Wow! From day one until the end I have been sore every day. During the first week I was exhausted and wanted so bad to just take like 3 days rest but I knew I couldn't! The cardio in the beginning was killer and was so hard for me to finish. The first three days I did half HIIT, half steady pace. But after that I got it together and finished all my cardio how you wanted it done. Being a former college volleyball athlete, I never had to worry about "staying in shape" and always considered myself fit and healthy. After that ended, I gained some unwanted weight and was no longer happy with myself. I always struggled with having the motivation to push myself at the gym because I didn't have a coach there yelling at me and telling me to do it. This challenge has changed my life, competing to win prizes whether I win or not has motivated me. For the past 3 years I have been on the fitness roller coaster. I would go through phases of weight loss and weight gain like crazy and it never was a lifestyle change for me. I KNOW that this time around I am going to continue my fitness journey and this truly has been a lifestyle change for me.

I have lost 12 pounds (started at 187 ended at 175). I have also lost inches in all areas!

I have lost 3 inches around my legs. I honestly didn't think my legs changed much until I compared before and after photos and noticed a bigger gap! I have lost 2.5 inches around my hips. I have lost 2 inches around my waist. I have lost 4 inches around my bust, and I'm so impressed that I lost nearly all of the back fat! Ahh!! And I have lost 1 inch around my arm.

It's crazy to say that I am finally becoming confident again and I actually wore a tank top to the gym for the first time! I also have dropped two pant sizes. I was wearing size 12 in Old Navy pixie pants and bought size 8's because I wanted to use it as motivation. The other day I slipped them on and fit perfectly! I can't thank you enough for this challenge and chit chatting with me through Kik. I have gained so much confidence in myself and in the gym and cannot wait to see where I look like a couple months from now and even to see my 1-year progress!!


Tiffany Dodson

Weight loss: 10.4 pounds; 156.6 to 146.2

Total inches lost 14.75

I signed up for this challenge after working to lose weight for about 6 months. I had somewhat leveled out and had started taking on unhealthy habits again. I'm a competitive person by nature and went into this with the thought that I had to win. The first week was incredibly hard. I was so exhausted. After the second week of scheduling time and prepping food, I started to feel like it was accomplishable. Sometime along the way, winning no longer mattered. I felt better, I looked better, and I was so much more confident. My pants started getting too big and just this last Friday I bought a size of pants that I have never owned in my life. The program has made me stronger physically and mentally. I feel like I can accomplish anything. I also realized what an amazing support system I am fortunate to have. Thank you for everything Lauren! This has changed my perspective and life!


BrieAnna S

Total Inches Lost: 5.5

I really enjoyed this challenge so much! Even through the days that I wasn't feeling very well everything that you had on this plan was still within reason of being able to get through. Struggling through depression and anxiety and several other health issues, I had just let myself go and didn't care anymore. Doing this challenge not only helped me to create amazing new habits but it also reminded me of how easy it is to take care of yourself and that it is ok to have a bad day, but to pick back up and get back to it again. I mentally feel amazing and when I look at myself in the mirror I can definitely see a way bigger difference.


Alice Field

Before this challenge I was tired and discouraged about losing weight. I had been following other popular training programs for months and spending hours in the gym without seeing any results. I almost didn't sign up for this one because I thought my body was hopeless.

During this challenge I pushed myself harder than ever before - reached lots of personal bests in weights and have done more cardio than I thought I was capable of.

The Facebook group was full of support and if I felt I needed the extra encouragement I was able to message Lauren one on one to discuss my issues. I appreciated that so much! It's refreshing to see that you're not just the face of the company. You're actively involved in answering all of our questions and encouraging us to strive for the best.

I'm thrilled with my results so far! I plan on continuing with this plan for a few more weeks and then moving on to a custom program with you to help lean out.

Again, thank you very much for this challenge! I'm now more motivated than ever to continue on my fitness journey.


Tamara Farber

I don't even know where to begin because the amount of personal growth I achieved over the last 6 weeks is amazing. I have 4 kids and I teach Kindergarten. The exhaustion I feel just from that has kept me out of the gym the last 9 months. I was not going to let it be an excuse anymore. This challenge got me into a routine and motivated me to do more cardio than I ever thought I could. I hate cardio but I honestly found a love for the way it made me feel after I did it. I can't thank you enough for this challenge and the support group. This is my first support group and it was truly that: a group of wonderful people with the same healthy goal in mind. I know that my results would not have been as awesome as they are had it been me alone trying to do this. What else?? The food! I love how it was a lifestyle type of eating. You are a realist and made it so anyone can and we did follow your recommendations. The food ideas and the spices added what was need to not make eating so boring. I am so excited for my future and am hoping to save money to be coached through a competition. I didn't think I had the right type of mindset or motivation to ever do one but I don't think that anymore. My mind has limited me in the past but it won't anymore because...just do it! We don't always want to do it but we just do! I plan to join your challenge again mid summer! I can't thank you enough for your motivation and the live videos.

Homework

Designed to push you!

I've added these homework assignments to further push you while at the same time keep it fun & competitive. Each week I will post in the Facebook group asking if you've completed the weeks homework workout. These are fun but challenging little workouts you can do at home or in the gym, record your time or reps and post up your results. You can see how you stack up against others and you are free to do these as many times as you'd like as an extra bonus workout. Please do not post up your results until I make a post about it on Facebook so we keep all the results in one comment string :)

WEEK 1

Complete 3 rounds for time of Wall Sits, Planks & Flutter kicks. Do each workout until failure before moving onto the next one (Wall Sit, Plank, Flutter and back to wall sit, plank, flutter for a total of 3 for reach movement). Start the timer before you get into the wall sit and take ZERO rest between movements or sets. The goal is to be able to last as long as possible and to post your total time here :) For flutter kicks it should be about 2 kicks per second (1 each foot). For Planks if you need to do it on your knees (don't switch from normal to knee towards the end, if you can do it normal do it normal all the way through). Lets have some fun and see how you do :) I'll be posting my time later ;)

WEEK 2

Complete 3 rounds for total reps. Each round will consist of max number of Squat Jumps, Push Ups & Bicycle Kicks. There is NO rest in between movements or sets. Squats have to be to parallel & the jump at least 1 inch off the ground. If you are unable to jump simply do air squats with a 1 second hold at the bottom and state so when you make your total count post. Push up have to be normal with chest touching the ground, if you are unable, start on your knees but state so when you post your total. You can not start normal and then go to your knees when you start to fail. Bicycle kicks count as 1 rep when you do the left knee & right knee. I suggest you have a piece of paper and a pen by your side to help you keep track of the count. Quickly write down the total for the movement before moving onto the next. This should be fun & challenging.



Week 3

Complete 3 rounds for a total rep count of Burpees & Stationary Lunges. You will start with doing Burpees until failure and write down the total, rest for 30 seconds and go into stationary Lunges (each leg counts as a rep, your forward knee must not go past your toes and your back knee must touch the ground or be within 1"). After each lunge you will return back to a your original standing position by stepping back. Do until failure and write down the total and rest for 30 seconds before repeating again 2 more times. Write down the total number of reps for Burpees & Lunges.

Week 4

Complete week 1 homework and try and better your score. Its that simple :)

Week 5

Complete Week 2 homework & try and better your score.

Week 6

Repeat week 3 homework and try and better your results.

Check-Ins

Weeks 1 -6

This is your check in at the end of each week. These are the numbers that will be compared against your Initial Check-in. Please ensure that you submitted your Initial Check-in first. I will use this form to better evaluate your progress through the weeks and drop you instructional emails if i think changes or adjustments need to be made. Check-ins are to be completed between Friday and Sunday of each week. Be consistent in the time of day you do check-ins, i prefer early in the morning before a meal and after you've gone to the bathroom. You're report is available to you on the next Tab. You will also be able to Reply to any of my specific information via the button in the email (if i sent you one) or the Ask Lauren Tab.


  • Instructions

    Please fill in all the information that you have, make sure its accurate before clicking the submit button. If you made a mistake you will need to re-submit the entire form for that week. This form is in Pounds & Inches, please ensure you are using these values, google conversions if you need to. Be consistent on the time of the day you take measurements, the location of your photos and what you are wearing.

  • Weight

    Please enter your weight in pounds - if needed please use Google to convert your numbers.
  • Please enter a value between 50 and 400.

  • Measurements

    Use this section to enter & update your measurements. To see how to measure yourself please refer to the Measurements Tab under The Basics section of the program. These must be in Inches and if you need to use Google to convert your numbers. We've excluded your Chest measurements for this check-in form as its the one that causes issues/variation for many - please still record it for your personal use, we're just not asking for it on this form.
  • Weekly Survey


  • Photos

    Please upload your photos here. These will be used by me for weekly comparisons to better assist you & to help keep your accountable. I ask that you crop in on the photo to best showcase your body vs showing the room you are in.
  • I highly encourage you to allow me to share your images demonstrating progress for chances to be featured on my Instagram, SnapChat, Facebook and Facebook Support Group which can help boost confidence and motivation. Also, in order to be eligible for the top ten cash winners, you have to check Yes.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.

  • Intake

    Optional: If you are doing the Macro approach please enter your numbers here for each week. You may skip this section if you are following the suggested meal plan or don't know your Macro numbers.
  • Please enter a value between 1 and 100000.

Bench Marks

Benchmarks are designed to help you track your progress throughout the challenge. These are basic functional movements that can be done at home & will help you gauge if you are getting stronger. Do these before you do a workout so you are fresh. I suggest doing Week 1 anytime between 3/23 - 3/27. Complete Week 3 & Week 6 towards the end of the week.

  • Do each movement until failure. In other words do it until you feel you can no longer do another rep. You should not be resting a long time between reps, 1-2 seconds MAX. If you are unable to do push-ups regularly, do them on your knees. We are going for clean form here, full range of motion on all movements and proper form.
  • Please enter a value less than or equal to 999.
  • Please enter a value less than or equal to 999.
  • Please enter a value less than or equal to 999.
  • Plank hold

  • These you will hold until failure. For wall sits your knee should be at a 90 degree angle to the floor and your butt at parallel to the ground. For the plank your back should be straight. If you are unable to do it on your elbows do it on your hands. Use a timer and record the total time you held each of the movements for.
  • Wall Sit

YOUR PROGRESS

Below you will find a link to your personal report. Before you review it some pointers: This check-in and report are still in beta mode - I will be making improvements to it through out the challenge. If your image uploaded sideways please click the rotation icon to turn the image until it is facing the right way. Focus on your weight, measurements and calories if you are tracking them. Submit your weekly check-ins each week between Friday and Sunday night.

SEE A MISTAKE?

If you made an entry mistake please resubmit the entire form for that week and double check each field before you click the submit button. Check your report for accuracy. If you missed a week just make sure you get the next one in. Do not submit future weeks until its time, there is no way to delete an entry only to resubmit it.

The report is best viewed on a computer vs a smartphone.

Ask Lauren

This section is only to be used if you have a question regarding your check-in form or progress report. If Lauren sent you an email this is where you would respond to it so she gets to see it in her dashboard view. This message will be attached to your personal check-in progress report in Lauren's view. If you have a GENERAL question please ask it in the Facebook group.

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  • Below is the form you will fill out to submit your final photos. You will be submitting 3 collage images, a front comparison, side and back. Please read over all the instructions prior to generating your collage & uploading them. Under each field there is a short explanation of what I am looking for from you. You have until 9/17/18 at 11:59pm to submit your final photos. Late submissions could mean disqualification from a chance to win. Also please ensure you follow the directions found either in the email that was sent to you or those posted in the Facebook support group.
  • Please provide your IG name if you have an account, for transparency reasons I like to post winners on my IG account and tag the winners. If you do not have IG simply type in your Facebook Name.
  • Please select if you have lost or gained weight during this challenge.
  • By how many pounds did your weight change by over the course of the 6 weeks? (Total Weight Lost or Gained)
  • Please add up the total inches you lost or gained over your entire body (both arms & legs) and input that value in inches here.
  • Please write a small testimonial or anything you would like me to know about the challenge and how you did, what you liked and how the results have impacted you :)
  • What would improve the challenge for future participants? What could I do better or what features should we add?
    This lets me know to block out your face should I use the photo for anything. However, all top 10 winners have to be OK with their faces being shown. If you choose to have your face hidden you may not be put into the top 10.
  • Collage Photos
    Submit final photos in a square collage format, a before photo on the LEFT and the final on the Right of the same angle. Please do not put 3 angles into one photo, one comparison per image is much easier for me to see. I've attached a few good examples at the bottom of the page and there are many more on my website. You can download a number of free apps that let you put two photos side by side for easy comparison. I use Pic Stitch - if you do so please make the border as thin as possible & all final collages should be in square format as per the examples below.

    One of your photos must have the final Date & LDF Challenge written on a piece of paper & can be taped to the wall behind you or mimic the initial photo you took if you held it.

    Please align your photos - in other words align your hips and shoulders in the side by side comparison. If your initial photo was cropped off at the knees, your final photo should do the same to keep the same perspective. If you had a full body image but want to crop in for the final do the same for both images. Ensure both photos are from about the same angle.

    Please do not alter your body/pose in a drastic way - keep it natural and as close to the initial pose as possible. Its hard to judge if the poses are completely different & a drastically different pose could disqualify you. By all means highlight your changes but don't over do it.

    Its best to take a photo with a nice clean background, against a wall or a white door. The brighter the image and cleaner the room the better it is to see your actual transformation.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.

Examples Good & Bad

Your initial checkin is already submitted. If you submit this again, your data will be overwritten!

Initial Check-In

The initial check-in is REQUIRED. For weight & measurements this is your baseline and will be what we use as the starting point for this challenge. Complete your initial check-in no later than Oct 9th. If you do not do your weekly check-ins you can not expect me to be able to assist you if you have questions about your progress. It is your responsibility to complete this check-in and the ones at the end of each of the following 6 weeks. You can review your submission by looking at the Report TAB. If you see an error you will need to resubmit the entire form, if your photos are coming up sideways you can click on the little rotation icon at the bottom of the image to turn it the right way.

Photo Submission details: First make sure you read the Photo Tab above under the Basic Info section. It goes over ALL the photo requirements to ensure you have the best chance of winning & my ability to help you along the way. Please take 3 angles: Front, Back, Side and submit the photos via the Initial Check-In TAB at the bottom of the challenge. Make sure the lighting is good and the photos are clear, this will help both of us down the road. The sign should be taped to the wall behind you, make sure your head is not covering it when taking photos. I strongly urge you to put on an outfit that will help show of your body and areas that will most likely see results. Try not to be self conscious about your starting photos, these are for your own good and will make it difficult to see progress if you are wearing sweat pants and a tshirt in your starting photos. I suggest posing in boy shorts, bikini bottoms and a sports bra – see some of my IG pics & past clients. If you can have someone take your photo, please do that or put your phone on a timer at chest level, mirrior selfies are not recomended but if you MUST make sure its knees up in bright lighting. Also please use a simple backdrop like a white wall or a closed door to ensure there aren't dirty clothes on the floor or random clutter - cleanwell lit is always the best. Do NOT take your photos at night or in a dark room. Do Not take photos with a messy background. Please do not over exaggerate your before photo by bloating your tummy or doing crazy angles (this could disqualify you). If you need pose suggestions, simply refer to the challenge sign up page and see the photos I posted of past clients and their transformations. The clearer the image with good lighting the better. Try and take a full body shot if you can or at least knees up. No blurry photos, no dark photos, no crazy body angles, clean & well lit is what I want. Again, make sure you see examples ABOVE in the Photo Section under Basic Info.


  • Instructions

    Please fill in all the information that you have, make sure its accurate before clicking the submit button. If you made a mistake you will need to re-submit the entire form for that week. This form is in Pounds & Inches, please ensure you are using these values, google conversions if you need to. Be consistent on the time of the day you take measurements, the location of your photos and what you are wearing. Make sure you have reviewed the Photos Tab under Basics above for details instructions - DO NOT submit this form if you have not read that tab first.

  • Weight

    Please enter your weight in pounds - if needed please use Google to convert your numbers. You're Height should be in Feet & Inches.
  • Please enter a value between 50 and 400.
  • Please enter a value between 10 and 99.

  • Goal

    What is your goal for this program, it is either to lose weight or to put on muscle mass. You can NOT do both at the same time. As you lose weight you may look more toned, more muscular and built a small amount of muscle. You will be in a calorie deficit to achieve these goals. If you are looking to bulk or to put on muscle mass you will be on a calorie surplus & lifting heavy.

  • Measurements

    Use this section to enter & update your measurements. To see how to measure yourself please refer to the Measurements Tab under The Basics section of the program. These must be in Inches and if you need to use Google to convert your numbers. We've excluded your Chest measurements for this check-in form as its the one that causes issues/variation for many - please still record it for your personal use, we're just not asking for it on this form.

  • Photos

    Please upload your photos here. Detailed instructions for these can be found above. Please ensure photos are bright, full body or at least knees up, the sign is visible & you followed all my suggestions.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.
  • Accepted file types: jpg, gif, png, jpeg.

  • Intake

    Optional: If you are doing the Macro approach please enter your numbers here for each week. You may skip this section if you are following the suggested meal plan or don't know your Macro numbers at the moment.
  • Please enter a value between 1 and 100000.

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