Ok this post has been a long time coming and is my most requested post! I am going to break down the workout plan and meal plan to show you how I got toned in 28 days. Let me start by saying that I am not a professional and have not training on this. I’m just a girl who wanted the “Sexy Female Bikini Body” that this plan promised! 😉
I have made a couple changes to fit me and my body, but I follow the general basis of the program.
My goal was to get toned, not to loose weight. In the picture above I am the same weight in both photos. I am just more toned in the latter and we all know that muscle weighs more than fat. If you are wanting to loose weight, this plan works for that too! Previously when I would try to get toned, I would workout more, and lessen my calorie intake, without considering my macros (fat, protein, carbs). This would just leave me looking thin and not toned at all. This program has allowed me to tone up without making me look too thin.
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The Program
This program works on a 4 day cycle and consist of a workout AND macro flip diet that are both to be followed for best results. If you want to read in-depth about why this program was designed, please click here to see the original program.
On the first 3 days, you will workout and have a HIGH fat/LOW carb diet. On the 4th day, you don’t workout, and switch to HIGH carb/LOW fat diet. Then you repeat the program. I will break it all down below.
The Workout
Credit for this program is given to T-Nation. I have just adjusted things slightly, my comments are in red. I have a gym membership, so most of my workouts are done there, but most of this can be done at home if you have some equipment. I like going to the gym because I feel like I am more motivated and work out harder!
DAY 1
Exercises 1-5 will be completed in a circuit, one right after the other with 15sec rest in between each. Then rest 90sec before starting the circuit over. After 4 circuits, you will do the spin bike for 15 min.
Circuits: 4
Reps: 12
Load: Bodyweight or a 14RM (Repetition Maximum- the most weight you can lift for a defined number of exercise movements. Example: if you can do 14 reps with 2lbs and can’t do a 15th without loosing form, then that is the weight you will use. The weight will change as you get stronger, but the “14RM” will stay the same.)
Rest: 15 sec. between movements, 90 sec. between circuits
1. Reverse Hyper
Note: Hold the “legs up” position for 2 sec. before lowering. (You may need ankle weights if you surpass 14 RM with just your bodyweight.)
2. Band Pulldown
3. Single Leg Bridge with Bench
Note: Hold the up position for 2 sec. before lowering to the starting position. Perform 12 reps on each leg without resting in between each leg.
4. Standing Dumbbell Shoulder Press
From a standing position, press the dumbbells up with your palms facing each other. (video here)
5. Reverse Crunch
While lying on your back with your legs straight, pull your knees into your chest and roll your hips up off the floor. (video here)
6. Cycle Sprints:
On a stationary spin bike, pedal at a moderate pace for 50 sec., then turn up the resistance and pedal as hard/fast as you can for 10 sec. Continue with this sequence for 15 minutes.
DAY 2
1.Superman Bridge
Note: Hold the position for 45s on each side. Perform four holds on each side.
2. Aerobic Work: (I usually run on the treadmill, but will run outside if the temperature is just right.)
Run outside or on a track at a moderate pace for 30 minutes. Use a treadmill if you must, but running outside or on a track is better. If you can’t jog or run for 30 minutes straight, walk for a minute or two whenever you’re tired. But you must build up your capacity to run for 30 minutes straight.
DAY 3
1. Rope Jumping
Duration: 10 minutes. If you can’t jump for 10 minutes straight, take short breaks every few minutes. You should be able to cut your rest times down to the point where you’re able to jump for 10 minutes straight. (I still can’t jump for 10 minutes straight because I always trip up. It took me a while to get better and build up my strength- don’t give up!)
The next ones are NOT a circuit; these are straight sets.
2. Walking Lunge
Sets: 5
Reps: 6
Load: Bodyweight or an 8RM
Rest: 30 seconds between each set
Note: Perform 6 reps on each leg (12 total reps per set). Take long strides and keep your torso completely vertical. Hold the lowest position for two seconds before stepping forward.
3. Bench Push-Up
Sets: 5
Reps: 6
Load: Bodyweight
Rest: 30 seconds between each set
4. Dumbbell Romanian Deadlift
Sets: 5
Reps: 6
Load: Bodyweight or an 8RM
Rest: 30 seconds between each set
From a standing position with a dumbbell in each hand and resting on the front of your thighs, push your hips back and let your knees slightly bend until the dumbbells are just below knee level. (How- to Video here)
5. Standing Dumbbell Side Raise
Sets: 2
Reps: 50
Load: 50RM (I don’t use any weight because my arms are skinny and weak, but whichever weight you choose, you should be able to do all 50 reps with good form)
Rest: 90 seconds between sets
Description: From a standing position with a dumbbell in each hand, lift your arms out to side until your hands are at shoulder height. (video here)
6. Wall Sit
Holds: 5
Duration: To failure
Rest: 45 seconds
Description: Stand with your back against a wall with your feet shoulder width apart. Squat down until your knee joint is approximately 130 degrees. Hold that position for as long as you can. Work through the burn! Perform five holds with 45s rest between each hold.
DAY 4
Carb up day. Off from training but spend at least 30 minutes stretching the entire body.
DAY 5
Repeat cycle on Day 1.
Macro Diet Plan
Again, this plan is credited to T-Nation. It is called a flip diet because you will flip from a high fat diet, to a high carb diet on your off day.
Calories: To determine the calories will be up to you. I am not going to suggest what you should do, but I stick to about 15x my bodyweight. The original program suggest 10x bodyweight for weightloss, but I am not trying to loose weight, so I have upped my calories and in general 10x bodyweight is quite low when you are working out regularly. Please consult a professional when determining calorie intake.
Days 1-3 (HIGH FAT/LOW CARB)
This will correspond to day 1-3 of the workout plan
Carbs: 10% of calories in the form of vegetables
Protein: 30% of calories from lean beef, chicken, turkey, eggs, and protein powder
Fat: 60% of calories mainly from mono- and polyunsaturated sources (aka: healthy fats). Be sure to use whole flaxseeds as one of your fat sources since it helps maintain digestive health.
Day 4 (LOW FAT/ HIGH CARB)
This will correspond to day 4 of the program (rest day)
Carbs: 60% of calories in the form of whole grains, sweet potatoes, and vegetables
Protein: 30% of calories from chicken, tuna, turkey, egg whites and protein powder
Fat: 10% of calories from any source
With regard to supplements, they suggest 6g of fish oil every day. A serving of Superfood+ should be taken twice each day: one in the AM hours, one in the PM hours. A multi-vitamin/mineral should be taken every day, too (I actually don’t take these supplements, so I can’t attest to if they work! I just haven’t gotten around to buying any, but I’m sure I will start soon)
Examples of My Meal
This is a sample of what I eat during a typical day. This will change for everyone and you will have to modify for your taste. For example, I don’t like eggs, but eggs are a great source of protein that you could add in to your breakfast or lunch!
HIGH FAT/ LOW CARB Meal (Days 1-3)
60% Fat/ 30% Protein/ 10%Carbs
6am: Workout
7:15am: Whey Protein Shake while I get ready for work
8am: 1/2 avocado, 2 GG Crackers, 2 pcs bacon, 2 slices tomato. (essentially I make avocado toast with the GG crackers)
10am: 23 almonds
12pm: Salad: Spinach, 4 oz. chicken (in the form of diced lunch meat or leftover cooked chicken), 1/4- 1/2 avocado, walnuts, goat cheese, bell peppers, cucumber, balsamic vinaigrette
2pm: 1 Colby Jack cheese stick
5:30/6pm: 4 oz steak, or 4 oz ground beef, side of vegetables cooked in olive oil (not canola or vegetable oil)
Dessert: 2 Dark Chocolate squares
9:00pm: Slow release protein shake (this helps me meet my protein goal and I don’t feel so hungry during my morning workout)
10:00pm: Bedtime!
I input each item into “My Fitness Pal App” and it gives me the breakdown below. You can see I was actually off on my breakdown, but I’m ok with that. It’s not always going to be perfect, but I just try to get as close as possible.
HIGH CARB/ LOW FAT MEAL (Day 4)
60% Carbs/ 30%Protein/ 10% Fat
No workout on this day, just stretch for 30 min.
8am: 1/2 cup oatmeal with dried cranberries and Stevia for added sweetness
9am: 1 apple
10:00am: 1/4 can tuna with non fat mayo, on GG crackers and veggie sticks
12pm: Salad: 3 cups Spinach, 4 oz. chicken, cucumbers, red peppers, non-fat feta cheese, 2 tbs. low fat asian toasted sesame dressing. 1/2 cup cooked whole grain rice (I will mix in my salad)
2pm: 1/4 can tuna mixed with non fat mayo and about 10 Pretzel Crisps
6pm: 4 oz. low fat ground turkey or chicken breasts, 1 cup whole grain pasta, cooked sweet potato (do not use high fat oils to cook on this day)
Dessert: 2 Dark chocolate squares
9pm: Slow release protein shake (this helps me meet my protein goal and I don’t feel so hungry during my morning workout)
Again, I set my goals and input everything into “My Fitness Pal” so it gives me the breakdown of what I ate:
FAQ
The results above aren’t drastic, but it the results are what I wanted. I like how firm and toned this program has made my body.
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Q: What are example of healthy fats?
A: olive oil, nuts, avocados, flaxseed, cheese, coconut oil, whole eggs, fatty fish, natural nut butters like this one, full fat greek yogurt (be careful of the carb content)
Q: What are GG Crackers?
A: They are a bran cripsbread that actually taste like cardboard. haha. But they are a good replacement for bread or when you need a crunch and can’t have carbs. There are very few carbs, but high in fiber. I will never eat them alone because they don’t taste very good, but I love to use as a base in place of traditional bread and crackers.
Q: Do you take protein?
A: Yes! I was always adverse to protein because I didn’t want to get jacked, but it actually as helped build my muscle and reach my protein goals. I drink 1 scoop of this right after I work out in the morning, and 1 scoop of this about an hour before bed. The latter has some slow release protein so it helps with energy for my morning workout since I don’t eat before I head to the gym.
Q: Can you eat out on this program?
A: Yes you can, but just try to be mindful of what you are eating and stick to the program day you are on. If you are on a high-fat day, then you can order a steak cooked in butter, but be careful of the sauces (a lot are very high carb), and order a side of vegetables (cooked in real butter, or olive oil), no potatoes (high in carbs). If you are on a High-carb day, then I would stick to salads with chicken or turkey, no cheese or nuts, and a non-fat dressing.
Q: Do YOU eat out?
A: I don’t typically eat out during the week, but might go eat out one meal on the weekend. This usually ends up being my cheat meal. I know its super easy to eat out and grab something quick, but trust me, if you can make all your meals at home, you will see results faster! There is so much more control over what is in your food, and can choose healthier options!
Q: Do you have cheat meals?
A: Yes! Like I said above, I try not to eat out often, but when I do, it’s my cheat meal. And on weekends we will usually enjoy ice cream as we watch a movie!
Q: How do you make time to workout and eat properly?
A: I am working from home now, but when I would go into work, I make my lunch at night for the next day. Then I get up at 6am to workout, and leave time to make breakfast so I don’t have to grab something on the way to work. At night, my husband usually is home to cook or at least have dinner started by the time I get home. It does take extra time and planning, otherwise its easy to get lazy and skip workouts, or grab something to eat on-the-go.
Q:Whats the hardest part about the program?
A: Honestly the hardest part is not eating unhealthy snacks! I have such a sweet tooth and LOVE chocolate. So I still eat a little chocolate every day, it’s just in moderation. Also, it’s hard to have a social life and stick to a meal plan since so much revolves around food. It can be tricky, but stick to the plan as best you can. If you end up having 2 or 3 cheat meals because you’re out with friends, then so be it. You still have to be happy and enjoy life- don’t beat yourself up about it.
Q: Do you ever skip workouts?
A: I’ve only skipped them when I’ve been on vacation. Otherwise I try to stick to the program because it was designed a certain way and if you skip a workout, it kinda messes up the diet part. I think thats why this program works well for me. I would get anxiety if I skipped a workout because then the diet portion is messed up (in my mind), so I try to keep to the plan. I have done some modified workouts at home if I wasn’t able to get to the gym though, so at least I was still doing as much as I can!
Q: Can you drink alcohol on this plan?
A: Yes you can, but obviously there are carbs in drinks, so it’s up to you on what you drink. I’m not a big drinker to begin with, so this isn’t too difficult for me. I usually just will have a drink or two if I am out with friends a couple times a month.
Let me know if you have any other questions and ill be happy to add them to the list!
I also want to say that this plan worked for me, but won’t work for everyone, so it’s about finding something that you are comfortable with and works for your body. 🙂
