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Goddess of Fitness

The No More Stubborn Fat Protocol


Training and Nutrition Plan

Day

EMTM or
ELTL

AM

PM

High carb
(H) or Low
carb (L)
H

EMTM

EMTM

Stubborn fat
HIIT
Optional jog

ELTL

Weights
(upper)
Weights
(lower)
Of

EMTM

EMTM

S
S

L
L

ELTL
ELTL

Stubborn fat
HIIT
Optional jog
Stubborn fat
HIIT
Of
Of

Weights
(upper)
Weights
(lower)
Of
Of

Low carb
Total
calories
1300
Meal
Breakfast

Snack
Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Protein

Carbs

Fats

170

60

40

Food
(1.5 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg white scrambled with 2 slices rye
toast
(1 portion protein, 1 portion fat)
20 almonds or biltong
(1 protein and veg)
Salmon salad or chicken and avo salad
(1 portion protein, 1 portion carbs)
Protein shake and fruit or yogurt and berries
(2 portion proteins, 1 portion carbs, 1 portion fat)
2 servings Protein shake and banana or protein shake
and 2 rye bread with tbsp. peanut butter
(1 portion protein and veg)
Steak and veg, chicken and veg, hake and veg

Goddess of Fitness

Goddess of Fitness
High carb
Total
calories
1400
Meal
Breakfast
Snack

Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Protein

Carbs

Fats

160

140

20

Food
(1 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg whites and 2 slices rye bread
(1 portion protein, 1 portion carb, 1 portion fats)
Yogurt and berries or peanuts and raisins or rice cakes
and cream cheese
(1 portion protein, 1 portion carb)
Chicken, cup rice and veg
(1 portion protein, 1 portion carb)
Protein shake and 6 Provitas with cream cheese or
shake and banana or any carb
(1 portion protein, 1 portion carb)
Protein shake and banana or shake and 6 Provitas with
cream cheese or any carb
(1 portion protein, 1 portion carb)
Chicken rice and veg or hake rice and veg or steak rice
and veg

Goddess of Fitness
Monday
AM
Stubborn fat HIIT Treadmill
Time
15 seconds
10 seconds
30 seconds
10 seconds
15 seconds

Speed
Incline
All out (speed 18)
3
Reduce speed to 6
5
6
5
Increase speed to 18
3
All out (speed 18)
3
Repeat 10-15 times

Time
20-30min

Speed
4.5

Incline
10

PM
Weights Upper Body
Exercise
Bench press
(Barbell)

Sets
4

Reps
6-8

Rest
45-60sec

Bent over row


Dumbbell
shoulder press
Bicep curl
Rope tricep
pushdown

4
3

6-8
10-12

45-60sec
40sec

3
3

10-12
10-12

40sec
40sec

High Carb
Meal
Breakfast
Snack

Lunch
Pre-workout
(weights)
Post- workout
(weights)

Food
(1 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg whites and 2 slices rye bread
(1 portion protein, 1 portion carb, 1 portion fats)
Yogurt and berries or peanuts and raisins or rice cakes
and cream cheese
(1 portion protein, 1 portion carb)
Chicken, cup rice and veg
(1 portion protein, 1 portion carb)
Protein shake and 6 Provitas with cream cheese or
shake and banana or any carb
(1 portion protein, 1 portion carb)
Protein shake and banana or shake and 6 Provitas with

Goddess of Fitness
Dinner

cream cheese or any carb


(1 portion protein, 1 portion carb)
Chicken rice and veg or hake rice and veg or steak rice
and veg

Tuesday
AM
Optional 30 min jog

PM
Weights Lower body
Exercise
Back squat
Stiff legs
Walking db
lunges
Hamstring curl
Standing calf
raises

Sets
4
4
3

Reps
6-8
6-8
10-12

Rest
45-60sec
45-60sec
40sec

3
3

12-12
15

40sec
40sec

Low Carb
Meal
Breakfast

Snack
Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Food
(1.5 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg white scrambled with 2 slices rye
toast
(1 portion protein, 1 portion fat)
20 almonds or biltong
(1 protein and veg)
Salmon salad or chicken and avo salad
(1 portion protein, 1 portion carbs)
Protein shake and fruit or yogurt and berries
(2 portion proteins, 1 portion carbs, 1 portion fat)
2 servings Protein shake and banana or protein shake
and 2 rye bread with tbsp. peanut butter
(1 portion protein and veg)
Steak and veg, chicken and veg, hake and veg

Goddess of Fitness

Wednesday
AM
Stubborn fat HIIT Elliptical
Time
15 seconds
5 seconds
30 seconds
5 seconds
15 seconds

Speed
Intensity/Resistance
All out
8
Reduce speed
10
Moderate speed
10
Increase speed
8
All out
8
Repeat 10-15 times

Time
20-30min

Speed
Slow pace

Intensity/Resistance
9

PM
Of yoga/massage/relax

Low Carb
Meal
Breakfast

Snack
Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Food
(1.5 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg white scrambled with 2 slices rye
toast
(1 portion protein, 1 portion fat)
20 almonds or biltong
(1 protein and veg)
Salmon salad or chicken and avo salad
(1 portion protein, 1 portion carbs)
Protein shake and fruit or yogurt and berries
(2 portion proteins, 1 portion carbs, 1 portion fat)
2 servings Protein shake and banana or protein shake
and 2 rye bread with tbsp. peanut butter
(1 portion protein and veg)
Steak and veg, chicken and veg, hake and veg

Goddess of Fitness
Thursday
AM

Optional jog

PM
Weights upper body
Exercise
Incline Bench
press
Lat pull-down
Barbell shoulder
press
Lateral raises
Dips

Sets
4

Reps
6-8

Rest
45-60sec

4
3

6-8
10-12

45-60sec
40sec

3
3

10-12
10-12

40sec
40sec

Low Carb
Meal
Breakfast

Snack
Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Food
(1.5 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg white scrambled with 2 slices rye
toast
(1 portion protein, 1 portion fat)
20 almonds or biltong
(1 protein and veg)
Salmon salad or chicken and avo salad
(1 portion protein, 1 portion carbs)
Protein shake and fruit or yogurt and berries
(2 portion proteins, 1 portion carbs, 1 portion fat)
2 servings Protein shake and banana or protein shake
and 2 rye bread with tbsp. peanut butter
(1 portion protein and veg)
Steak and veg, chicken and veg, hake and veg

Goddess of Fitness
Friday
AM
Stubborn fat HIIT Treadmill
Time
15 seconds
10 seconds
30 seconds
10 seconds
15 seconds

Speed
Incline
All out (speed 18)
3
Reduce speed to 6
5
6
5
Increase speed to 18
3
All out (speed 18)
3
Repeat 10-15 times

Time
20-30min

Speed
4.5

Incline
10

PM
Weights Upper body
Exercise
Front squat
Deadlift
Leg press
Hamstring curl
Seated calf
raises

Sets
4
4
3
3
3

Reps
6-8
6-8
10-12
10-12
15

Rest
45-60sec
45-60sec
40sec
40sec
40sec

High Carb
Meal
Breakfast
Snack

Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Food
(1 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg whites and 2 slices rye bread
(1 portion protein, 1 portion carb, 1 portion fats)
Yogurt and berries or peanuts and raisins or rice cakes
and cream cheese
(1 portion protein, 1 portion carb)
Chicken, cup rice and veg
(1 portion protein, 1 portion carb)
Protein shake and 6 Provitas with cream cheese or
shake and banana or any carb
(1 portion protein, 1 portion carb)
Protein shake and banana or shake and 6 Provitas with
cream cheese or any carb
(1 portion protein, 1 portion carb)
Chicken rice and veg or hake rice and veg or steak rice
and veg

Goddess of Fitness
Saturday and Sunday

Yoga/massage/relax

Low Carb
Meal
Breakfast

Snack
Lunch
Pre-workout
(weights)
Post- workout
(weights)
Dinner

Food
(1.5 portion protein, 1 portion carbs, 1 portion fats)
2 whole eggs, 3 egg white scrambled with 2 slices rye
toast
(1 portion protein, 1 portion fat)
20 almonds or biltong
(1 protein and veg)
Salmon salad or chicken and avo salad
(1 portion protein, 1 portion carbs)
Protein shake and fruit or yogurt and berries
(2 portion proteins, 1 portion carbs, 1 portion fat)
2 servings Protein shake and banana or protein shake
and 2 rye bread with tbsp. peanut butter
(1 portion protein and veg)
Steak and veg, chicken and veg, hake and veg

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