THE TURBO PLAN
(Results at bottom of page)
WHY I CREATED THIS PLAN
If you've been following my YouTube channel, then you know that I've been stuck for a while now.. struggling between "eating clean" and "balancing life".. trying to make health and fitness a maintainable lifestyle. Well, that hasn't been working for me. So the new plan is to follow this plan I've created for myself. The actual plan hasn't changed much. The difference (also why I describe this as "extreme") is because I plan to follow it to the T. The only thing that I may change throughout the program is omitting the morning snack meal. With the way my schedule is, it would sometimes mean that I would have to have my first three meals all in a 3-4 hour window and all meals should be about 3 hours apart.
Previously, my diet was more of a guideline for going about daily life. Now I'll be following everything perfectly: meal timing, portion sizing, and exact macros. At least that's the plan.
Lose as much weight as possible, fast.
I'll be using this program as a way to "jump start" a fitness lifestyle. The goal is to lose most of the bad habits and get my body used to a different way of life. Depending on where I'm at after the 8 weeks, I'll either continue following the program a little longer, or begin to transition into a more maintainable lifestyle.
I plan on sticking with this for 8 weeks as of now.
The 1st week on this program will be "Weight Loss Journey: Week 12" on my YouTube Channel.
Results will be posted below and on my YouTube channel.
Remember, this plan is designed for me and my goals. Everyone is different and may need different weight loss programs. This program is typically not easy to stick to and I wholeheartedly believe that the key to following something like this (strictly) is a mental shift that eliminates self-sabotage (more on that soon). One of the main reasons I'm being so strict with this program is because I want health and fitness to be my career.
I'll be using carb cycling to keep my fat burning at a maximum. Carb cycling is a combination of mixing low carb days with high carb days. The reason for this is that high carb days increase your calorie burning and continue to through your low carb days, burning lots of calories consistently. Your metabolism begins to slow after long periods of low carb dieting (why many low carb dieters hit a 'plateau'), so having high carb days tricks your metabolism into staying a calorie burning machine.
The same as High Carb Days except for the last 2 meals of the day. The last 2 meals will be substituted with 1 reward meal. A reward meal is having ANYTHING I want. For my purposes, I plan to make this tacos. Tacos are certainly lighter than my favorite pizza and french fries and won't leave me feeling heavy and bloated. Also, since tacos are typically lower in carbs and calories than pizza and french fries, it's less likely to hinder my progress.
Having my reward meal after my Monday afternoon workout makes it even less likely to be stored into fat because my glycogen stores will be depleted after my workout. When glycogen stores overfill, it gets stored as fat.
Veggies: Two Fist Sizes
Meals should be eaten every 3 hours.
I will get all my meals from either my Meal Prep Guide & Recipe Book, Pinterest, or anything else I find that follows this program. Quick and simple is a must for me, so I will have my meals prepped for several days at a time.
Turkey Meatloaf & Veggies, Grilled Chicken, Lettuce & Vinaigrette, Salmon & Broccoli, etc.
All very basic, yes, but I believe this is will be the difference in getting results.
Mon: Reward Day
Tue: Low Carb Day
Wed: Low Carb Day
Thur: Low Carb Day
Fri: High Carb Day
Sat: Low Carb Day
Sun: Low Carb Day
I'll be working out twice a day to keep my fat burning furnace burning even hotter. Cardio in the morning and weights and light cardio in the later afternoon.
Mon: AM Cardio + PM Weights & Cardio
Tue: AM Cardio + PM Weights & Cardio
Wed: AM Cardio + PM Weights & Cardio
Thur: AM Cardio + PM Weights & Cardio
Fri: AM Cardio + PM Weights & Cardio
Sat: REST DAY
Sun: REST DAY
30 minutes fasted cardio on the treadmill
(I'll be on week 5 of the C25K (Couch to 5k) program when starting this program)
PM WEIGHTS & CARDIO:
20-25 minutes weight training
10 minutes cardio
(At least 6hrs apart from my morning workout)
Rotate between training body parts. Some body parts will be trained more than once a week and some days 2 body parts will be trained in one workout (example: biceps and triceps). It will depend on muscle soreness and priority body parts (glutes heyyy;) The exercises will continuously change.
Rotate between: Glutes, shoulders, back, biceps, and triceps
Again, this is a more extreme program designed for myself to get in the best shape possible, as fast as I can. Everyone is different and has different needs. As always, always consult with your physician before starting any diet or program.