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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
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
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