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12.7.2013

WEEK 6: Dec 8-14 Meal Plan & Dollar a Day Training Workouts (8 Week Extravaganza – Final 3 Weeks)

A one time download – weekly meal plan & 5 days worth of the dollar a day training program workouts.

IT’S ALL NEW THIS WEEK! IT’S TIME FOR FAT LOSS!

About the 8 Week Extravaganza: (READ
ME): Here we are…only 3 WEEKS left until
2014! Let’s get a head start on our health and fitness new years
resolutions and create a body we feel good about for the holidays…
together. With just 3 weeks left, every day, every workout, every meal
counts! This week features a continuation of the new workout schedule and revamped
meal plan designed around fat loss 🙂 The first 4 weeks built the
foundation, and now it’s time to peel back those layers and reveal the
results.

About this week’s meal plan:
-New designed meal plan that is geared towards fat loss, which is
reflected in the choice and amounts of calories and carbohydrates
specifically.
-Meals are delicious and simple! Two of my favorite meals this week:
Cinnamon apple oats, chicken stir fry, and breakfast in bed – PM style
-Macros are completely adjustable if desired as
all nutrition info is given for each meal

About this week’s workouts:
-The week’s
worth of dollar a day training workouts include:
1) Legs (Quad Emphasis) & Calves Circuit
2) Back, Arms, Abs & Cardio
3) Chest, Shoulders & Cardio
4) Legs (Hamstring Empahsis), Glutes & Abs
5) Shoulders, Triceps & Calves

-A switched up schedule designed to force the body to adapt and work harder with integrated cardio =calorie burning = results
-All workouts have specified sets,
reps, and weights as well as my personal training tips!

As always, the meal plan
serves as one day full of meals and is repeated for 7 days, which is
not too long to get sick of the food but allows for food to be pre-made
in mass amounts. Typically, I do 5 meals – meals 1, 2, and 4 are more of
a breakfast, lunch and dinner, while meals 3, and 5 are smaller
portioned meals to keep my body fed properly throughout the day.
Additionally, there is an optional post-workout shake/meal that can be
added any time during the day. I did not want to provide specific times
to eat these meals as everyone’s schedule varies; I suggest meal 1
should be consumed within 1 hour of waking and then all other meals
should be spaced 2.5-3.5 hours apart (give or take depending on your
schedule). My meal plan style is SIMPLISTIC; I’ve
found the more ingredients and the longer the prep, the more likely one
is to fall off the plan.
Accountability is key! Grab a friend this week! Commit to get fit together!

After payment, you will see a link to return to
sellfy to download or you can download from a confirmation
email that will be sent to the email linked to your paypal acount. This
downloadable pdf can be printed
or saved to
your mobile device for easy access in the grocery store or gym!

For the combo pack (meal plan & 5 workouts):
buy
 

For just the meal plan:
buy
 

For just the 5 dollar a day training workouts:
buy

Just
seeing this and don’t know where to begin? Feel free to either jump on
into this week or start from week 1 – there’s nothing to be missed; the
choice is yours 🙂

Week 1
Week2
Week 3


Also, dollar a day training program downloads will be available on each
day of the week as usual if you’re interested in downloading one at a
time

*PLEASE NOTE: Following and/or participating in my blog, daily
workouts, meal plans, and any tips or advice is solely your decision. I
recommend checking with your physician prior to following any of the
workouts or meal plans that I share. I am very open in sharing that I am
not a health care professional, personal trainer, nutritionist, or
counselor. I provide the workouts, meals, and tips that have worked for
me based on my personal experiences.
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Comments

  1. Anonymous

    Hi there,

    I have been watching you video/s and reading your Blog. I really enjoy your enthusiasm and your body comp is great! I am struggling to find the best diet and workout plan for me.
    I have thought about getting a trainer, but for now have a routine of 5 days a week consisting of 3 mile runs 5 days with a 20 min swim after, 2 days I do a core class for 30 min followed by a total body interval class for an hour. I also take an hour Barre class one day a week. I eat very clean with exception to wine 2 days a week and typically 3-4 glasses each of those nights. I just seem to be gaining despite the workouts and clean eating. My calories are between 12 to 14000 for a day and I do not eat them back.

    Any future diet posts in the works? Any tips about what more could be done? I am 33 but do not think my age should stop my progress.

    Thank you for any direction or suggestion.

  2. Kratom

    I used to take tons of pills and found my stomach wanting to reject them. The size of those pills and amount make it a deal breaker for me. Now I take a shake in the morning.

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