Muscle & Fitness hers Serious Fat Loss Plan Workout & Meal Plan - My 20 Days of Clean Eating Challenge

After a month on my previous plan I don't need to do measurements or photos...because I know nothing has changed and I'm really upset with myself. I started off so strong, lifting heavy and on track with my diet. I even made it through a week of SLOW treadmill walks after messing up my back in Pump Class without jumping off the wagon. Then I went to BC to visit my parents, friends and attend the Cloverdale Rodeo - I'm SUCH a country girl!!. My goal was to lose a couple pounds for when I saw my old friends and went to the rodeo and maintain that loss for dress shopping for bridesmaid dresses in my girlfriend's wedding. I will admit I did well until I went to BC, there's something about going home that instigates binges, crap eating and weight gain...that only continued once I got back to Calgary. In the last weeks of the month I gained back any weight I had lost, plus a little extra :( Now if that doesn't leave me feeling totally defeated...

I made a pledge on Facebook last week because I NEED to get my diet on track. The gym is never a worry, I can over-exercise for hours if required and I actually love working out, but I know nothing is going to change until my diet does. Putting it in writing and posting to my friends helps me be accountable. I've also got Sticky Notes all over with positive reinforcement & motivation to stay on track. Last night I decided to do something even more drastic...I posted on Facebook my Personal Challenge: 20 Days of Clean Eating and consistent Exercise. This means following my meal plan 100%, eating <1400 calories daily and going to the gym for weights and cardio a minimum of 6 times per week. The response I've gotten since posting has been overwhelming. The support I have received from my friends, encouragement to succeed and requests for my workout and meal plan to be posted - which I've said I will do daily. The transparency of showing people what I'm doing and what I'm eating will keep me on track more than anything else every could and the knowledge that my friends trust my knowledge and plans enough to want to follow them as well provided the extra boost that I need.

This month I changed my diet and routine again, it's way more intense and less calories then I've been eating in a LONG TIME. I really wanted to crack down & get more competition-focused, which means more veg and protein and less carbs. I got the whole plan from Muscle & Fitness hers Magazine. I was initially captivated because a photo of Nicole Wilkins was presented with the introduction, but after reading it over I became really excited because it's exactly what I need. As always, I modified the meal plan a bit for allergies & preferences, but overall tried to keep with the guidelines  presented in the magazine. The same goes for the workouts, as they added a lot of new exercises I only had to make minor modifications to the plan. You'll find both the Workout & Diet plans below along with instructions in case you want to follow along too!

Muscle & Fitness hers Serious Fat Loss Workout Plan
Photo Credits to Muscle & Fitness hers Magazine unless otherwise noted

Overview: Weeks 1-4

·         Be sure to warm up for a minimum of 5 mins and the treadmill or elliptical before beginning your workout.

·         Use a slow, controlled tempo. Stretching out your reps while using relatively high weight loads stimulates a larger cross-section of muscle fibers.

·         You’ll train legs and shoulders twice a week while hitting the remainder of your body parts once a week.

·         In the 1^st leg workout, you’ll focus on the quads, using heavy compound movements. In the 2^nd, you’ll switch the focus to hams, again, using heavy compound movements as well as isolation exercises to completely tax the muscle.

·         Perform 45-60 mins of cardio on your cardio days, working at 60-70% of your max heart rate.

Overview: Weeks 5-8

·         You’ll work  most muscle groups in giant-set fashion, moving from one exercise to the next (4 exercises total per body part) with 1 min rest between sets.

·         You’ll train legs and shoulders twice per week, while hitting the remainder of your body parts just once and employing 2 completely different workouts.

·         In the 1^st leg workout, you’’ perform heavy compound movements. In the 2^nd, you’ll shift into a swifter pace using plyometrics – short, explosive exercises that strengthen your muscles, increase your endurance & boost calorie burn.

·         On Days 1, 3, & 5, you’ll perform 45-60 mins of steady-state cardio on a stepmill at 60-70% of your max heart rate. On days 2 & 4, you’ll perform 20 mins of high-intensity cardio on a treadmill or elliptical. Your intervals will consist of 8 sec sprints at 80-90% of your max heart rate, followed by 12 secs of slower-paced active rest.

Muscle & Fitness hers Serious Fat Loss Workout Plan
Weeks 1-4
Workout Split	Cardio Split
Day 1: Chest, Shoulders & Triceps	Stepmill
Day 2: Quads, Hamstrings & Calves (quad-focused)	Bike
Day 3: Rest	Stepmill
Day 4: Back, Shoulders & Biceps	Bike
Day 5: Abs & Glutes	Stepmill
Day 6: Quads, Hamstrings & Calves (ham-focused)	Bike
Day 7: Rest	Rest

Chest, Shoulders & Triceps
Incline Dumbbell Press	3	10
Flat-Bench Dumbbell Press	3	10
Incline Dumbbell Fly	3	10
Arnold Press	3	10
Wide-Grip Upright Row	2	10
Single-Arm Cable Lateral Raise	2	12-15
Cable Triceps Press-down	3	10-12
Suspended Triceps Dips (on assisted machine)	3	10-12

photo from http://alisvolatpropriisx.blogspot.ca/2013_03_01_archive.html

Quads, Hamstrings & Calves
Leg Press	4	10
Hack Squat	3	8-10
Barbell Squat	3	8-10
Lying Leg Curl	4	15-20
Walking Lunge	4	18m/60 feet
Ball Hamstring Pull-Ins	4	15-20
Seated Calf Raise	4	15-20

Back, Shoulders & Biceps
Wide-Grip Pull-Downs	3	8-10
Close Grip Pull-Downs	3	6-8
Dumbbell Bent-Over Rows	3	8-10
T-Bar Row	4	10
Smith Machine Military Press	3	10
Assisted Pull-Ups (superset wide to narrow)	2	10
Barbell Front Raise	2	10
Dumbbell Bent-Over Fly	2	10
Standing Barbell Curl	4	10-12
Machine Preacher Curl	4	10-12

Abs & Glutes
Hanging Leg Raise	3-4	25
Plank Hold	5	60-90 sec
Stability Ball Crunch	3-4	25
Reverse Crunch	3-4	25
Cable Kickback	4-5	15-20
Butt Machine	4-5	10-12
Outter Thy Machine	4-5	10-12

Hamstrings, Quads & Calves
Single Leg Deadlift	4	10
Seated Leg Curl	3	8-10
Leg Extension	4	15-20
Leg Press	4	15-20
Straight-Leg Calf Press	4	15-20
Glute-Ham Hip Thrusts	4-5	10-12
Inner Thy Machine	4	10-12

Muscle & Fitness hers Serious Fat Loss Workout Plan
Weeks 5-8
Workout Split	Cardio Split
Day 1: Chest & Shoulders	Stepmill
Day 2: Quads, Glutes, Hamstrings & Calves	Treadmill/Elliptical
Day 3: Rest	Stepmill
Day 4: Back & Shoulders	Treadmill/Elliptical
Day 5: Arms & Abs	Stepmill
Day 6: Lower-Body Plyometrics	Treadmill/Elliptical
Day 7: Rest	Rest

Chest & Shoulders (Giant Sets)
Smith Machine Incline Press	3 giant sets	10-12
Hammer-Grip Dumbbell Press	3 giant sets	10-12
Incline Dumbbell Fly	3 giant sets	10-12
Push-Ups	3 giant sets	10-12
Dumbbell Upright Row	3 giant sets	10-12
Dumbbell Lateral Raise	3 giant sets	10-12
Dumbbell Bent-Over Fly	3 giant sets	10-12
Medicine Ball Throw	3 giant sets	10-12

Quads, Glutes, Hamstrings & Calves
Leg Press	4	8-10
Leg Extension	3	10-12
45-Degree Glute Press (lay prone on machine, single leg press)	3	8-10
Barbell Dead Lift	3	10-12
Walking Lunge	3	18m/60feet
Standing Calf Raise	4	15-20

Back & Shoulders (Giant Sets)
Wide-Grip Pull-Down	3 giant sets	8-10
Seated Cable Wide Row	3 giant sets	8-10
Dumbbell Row	3 giant sets	8-10
Straight-Arm Lat Pull-Down	3 giant sets	8-10
Seated Dumbbell Overhead Press	3 giant sets	8-10
Seated Dumbbell Lateral Raise	3 giant sets	8-10
Single-Plate Front Raise	3 giant sets	8-10
Reverse Pec-Deck	3 giant sets	8-10

Arms & Abs (Giant Sets)
Barbell Curl	3 giant sets	12-15
Dumbbell Kickback	3 giant sets	12-15
Hammer Curl	3 giant sets	12-15
Skull Crusher	3 giant sets	12-15
Oblique Cable Crunch	3-4	25
Lying Leg Raise	3-4	25
V-Up	3-4	25
Plank Hold	5	60-90 sec

Lower Body Plyometrics (Giant Set)
Box Jump	3-4 giant sets	10-15
Alternating Jump Lunge	3-4 giant sets	10-15
Plie Squat	3-4 giant sets	10-15
Pop Squat	3-4 giant sets	10-15
Speed Skater	3-4 giant sets	10-15
Calf Hop	3-4 giant sets	10-15

Muscle & Fitness hers Serious Fat Loss Meal Plan

Overview: Weeks 1-4

·         In Phases 1 & 2 you’ll eat between 1,500 and 1,700 calories per day, divided into 6 meals.

·         Each phase will include a carb-and-calorie slash, but protein will stay stead to ensure you’re burning off body fat while preserving muscle

·         You’ll keep fats low to moderate, consuming about 20-30% of your total daily calorie intake from healthy fats

·         You should aim to consume roughly 16 cups of water per day.

Overview: Weeks 5-8

·         In Phases 3 & 4, you’ll eat between 1,200 and 1,300 calories per day.

·         Protein intake will get a bump to help stave off muscle loss caused by higher-intensity training.

·         As in Weeks 1-4, you should aim to consume roughly 16 cups of water per day.

Muscle & Fitness hers Serious Fat Loss Meal Plan Weeks 1 & 2
Meal  1                                                                                                                  Calories
1/3 cup cooked Cream of Rice Cereal 1 tbsp ground Flax Seeds 1 scoup Protein Powder 1 cup Unsweetened Almond Milk ½ cup Diet Juice	42 37 90 30 5
Totals                204
Meal 2
3.5 oz cooked Chicken 1/8 cup Walnuts 1 c steamed Broccoli	142 82 55
Totals                     279
Meal 3
3.5 oz cooked Turkey Breast ½ cup cooked Brown Rice	156 109
Totals               265
Meal 4
1 Apple 6 Almonds ½ cup 0% plain Greek Yogurt 1 tbsp Chia Seeds	90 70 67 46
Totals              227
Meal 5
3.5 oz cooked Ground Turkey 4 oz baked Sweet Potato 1 cup Sesame Green Beans	135 90 40
Totals                265
Meal 6
½ cup Egg Whites 2 cups raw Baby Spinach	60 14
Totals                 74
Before Bed
1 scoop Whey Protein Isolate 1 tbsp Natural Peanut Butter 2 Jello cups	120 100 10
Totals               230
Daily Total	1,544
Muscle & Fitness hers Serious Fat Loss Meal Plan Weeks 3 & 4
Meal  1                                                                                                                  Calories
1 tsp ground Flax Seeds 1/3 cup uncooked Large Oats 1 scoop Whey Protein Isolate 1 cup unsweetend Almond Milk ½ cup Diet Juice	12 100 90 30 5
Totals                237
Meal 2
3.5 oz cooked Ground Turkey ½ cup steamed Zucchini	135 14
Totals                     149
Meal 3
½ cup cooked Quinoa 3.5 oz cooked Turkey Breast 1 cup baked Brussels Sprouts	111 156 56
Totals               323
Meal 4
½ cup mixed Berries ½ cup 0% plain Greek Yogurt 1 tbsp Chia Seeds	42 67 46
Totals              155
Meal 5
3.5 oz cooked Sole ½ cup baked Sweet Potato 1/8 Avocado	116 90 40
Totals                246
Meal 6
½ cup Egg Whites 1 cup steamed Broccoli	60 55
Totals                115
Before Bed
1 scoup Whey Protein Isolate 1 tbsp Natural Peanut Butter 2 Jello cups	120 100 10
Totals                230
Daily Total	1,455
Muscle & Fitness hers Serious Fat Loss Meal Plan Weeks 5 & 6
Meal  1                                                                                                                  Calories
1/3 cup uncooked Large Oats 1 tsp ground Flax Seeds 1 scoop Whey Protein Isolate ½ cup Diet Juice ½ cup Unsweetened Almond Milk	100 12 90 5 15
Totals                222
Meal 2
½ cup Egg Whites ½ cup cooked Green Peppers 1 Rice Cake	60 18 35
Totals                       113
Meal 3
1 tbsp Coconut Oil 1 cup cooked Spaghetti Squash 3.5 oz cooked Turkey Breast	40 42 156
Totals               238
Meal 4
3.5 oz cooked Cod 1/8 Avocado 1 cup steamed Broccoli	104 40 55
Totals              199
Meal 5
3.5 oz cooked Chicken Breast 1 cup cooked Brussels Sprouts	142 56
Totals                198
Meal 6
½ cup Egg Whites 1 cup cooked Green Beans	60 38
Totals                 98
Before Bed
1 scoop Whey Protein Isolate ½ tbsp. Natural Peanut Butter 2 Jello cups	120 50 10
Totals                 170
Daily Total	1,238
Muscle & Fitness hers Serious Fat Loss Meal Plan Weeks 7 & 8
Meal  1                                                                                                                  Calories
½ cup Egg Whites ¼ cup uncooked Large Oats 1 tsp groung Flax Seeds ½ cup unsweetened Almond Milk ½ cup Diet Juice	60 75 12 15 5
Totals                167
Meal 2
3.5 oz cooked Chicken Breast 1 cup Brussels Sprouts	142 56
Totals                     198
Meal 3
3.5 oz cooked Turkey Breast 1 cup cooked Spaghetti Squash 1 tsp Coconut Oil	156 42 13
Totals               211
Meal 4
½ cup Egg Whites ½ cup cooked Green Beans	60 20
Totals              80
Meal 5
3.5 oz cooked Tilapia 1 cup steamed Asparagus 1/8 Avocado	128 40 40
Totals                 208
Meal 6
3.5 oz cooked Chicken Breast 1 cup cooked Broccoli	142 55
Totals                197
Before Bed
1 scoop Whey Protein Isolate ½ tbsp Natural Peanut Butter 2 Jello cups	120 50 10
Totals                180
Daily Total	1,241