I had a major pig out week this week in preparation for a new 4 week fat loss program. Seems like this is the best way for me right now:
set a goal. complete it. cheat. set a new goal.
So my new goal is to lose another 2 pounds to take me down to 115 pounds while keeping all my muscle mass. I have 4 weeks to complete so that is going to be a half pound each week; not bad!
I love the workout split I have right now but I don’t want to do more than 3 days of cardio for now. Since I do killer workouts on Mondays and Fridays, I won’t be doing any cardio those days.
I am going to do morning cardio Tues, Wed & Thursdays because that’s what works for me right now.
Saturdays I try to have a quick workout so Vince and I can be with the kiddos. Sunday’s are off – family and church day.
Monday – Glutes, Hams & Calves
Tuesday – Back & Chest with morning HIIT
Wednesday – Morning HIIT with evening Yoga
Thursday – Shoulders & Abs with morning long cardio
Friday – Quads, Glutes & Calves
Saturday – Bi’s, Tri’s & Abs
Sunday — OFF
I am going to keep carbs high at least for two weeks.
Monday, Tuesday, Thursday, Friday & Saturday:
Meal 1: Fats and Protein
Meal 2: Carbs and Protein
Meal 3: Protein (pre-workout) — may not even have this meal
Meal 4: Carbs and Protein
Meal 5: Fats and Protein
Wednesdays and Sunday (no carbs others than vegetables)
Meal 1-4: Fats and Protein
NOTE: Vegetables with each meal. Protein I will measure to be 4oz. Fats on training days will be around 14g with 2 meals and Crabs will be 2 cups on training days. Non-training days, fats jump up to 14g X 4 meals.
If I feel depleted I will increase my fats. If I am gaining weight I will take carbs down to 1.5 cups.
After two weeks, I will assess the situation and create a new plan of attack which I will share with you 🙂
Day 1: Hams, Glutes & Calves
|C1||Lying Leg Curl||3012||10||4||15|
|C2||Weighted Banded Bridges||2012||10||4||60|
|D1||Leg Press (feet high and wide)||3110||10||4||15|
|D2||45* Hip Extension||2014||10||4||60|
|E1||HEAVY Standing Calf Raise toes pointed in||1011||12||3||10|
|E2||Seated Calf Raise toes pointed in||1016||7-9||3||75|
Day 2: Chest & Back & HIIT
|A1||Assisted Chin Up||3111||10||5||60|
|B1||Standing Straight Arm Lat Pulldown To thighs (use a rope or bar on pulley)||3112||10||4||60|
|C1||Supinated Bent Over Barbell Row||3112||10||4||15|
|D1||Barbell Flat Bench Press||3111||10||5||60|
|E1||Incline Press Machine||3112||10||4||60|
|F1||Decline DB Bench Press||3211||10||4||60|
Day 3: Shoulders, Abs & Cardio
|A1||Cable Lateral Raise||3111||10||4||60|
|B1||DB Lateral Raise||3111||10||4||10|
|B2||DB Front Raise||3111||10||4||60|
|C1||DB Shoulder Press||2111||10||4||10|
|C2||DB "L" Lateral Raise||2111||10||4||60|
|E1||High Cable Rear Delt||3111||10||4||60|
|F1||Reverse Crunch on the bench||10||4||10|
|F2||Hanging Leg Raise||10||4||10|
Day 4: Quads, Glutes & Calves
|B1||Leg Press (Feet Narrow & Low)||3110||10||5||15|
|D1||Standing Calf Raise - toes pointed in||2011||8||3||30|
|D2||Seated Calf Raise - toes pointed in||1011||15||3||30|
Day 5: Biceps, Triceps, Abs & HIIT
|A1||DB Seated Biceps Curl||2112||10||4||15|
|A2||Triceps Skull Crusher||3111||10||4||60|
|B1||Standing Biceps Low Cable Curl||3212||10||4||60|
|B2||Staying Bent Over DB Triceps Extension||2112||10||4||60|
|C1||Standing DB Hammer Curl||2111||10||4||15|
|C2||Standing DB Triceps Kickbacks||3112||10||4||60|
|D1||Seated Russian Twist with plate||*no tempo||10||3||10|
|E1||Seated Russian Twist with Plate||10||4||10|
|E2||Stability Ball Roll Out||10||4||60|