Continuum StandardThe Wedding Standard
The Wedding Standard
Brooke Steere97 days
Monday, September 7
Day 1 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 155.7 P
DAY TOTAL   1400 kcal   155.7 g protein   50 g fat   88.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 215 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, September 8
Day 2 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 155.8 P
DAY TOTAL   1400 kcal   155.8 g protein   38.3 g fat   114.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 470 g
5:00 PM
Cottage and Shake
Lowfat cottage cheese 250 g · Whey isolate 20 g · Mixed berries 100 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, September 9
Day 3 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 162.7 P
DAY TOTAL   1600 kcal   162.7 g protein   43.9 g fat   145.8 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 30 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, September 10
Day 4 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81401 kcal · 154.4 P
DAY TOTAL   1401 kcal   154.4 g protein   44.5 g fat   103.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 20 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, September 11
Day 5 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81351 kcal · 150.6 P
DAY TOTAL   1351 kcal   150.6 g protein   45.6 g fat   91.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, September 12
Day 6 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 162.4 P
DAY TOTAL   1600 kcal   162.4 g protein   50.1 g fat   130.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, September 13
Day 7 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 159.9 P
DAY TOTAL   1600 kcal   159.9 g protein   47 g fat   146.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 190 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, September 14
Day 8 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 157.7 P
DAY TOTAL   1400 kcal   157.7 g protein   51.9 g fat   84.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 105 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, September 15
Day 9 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 150 P
DAY TOTAL   1400 kcal   150 g protein   49.2 g fat   94.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 80 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, September 16
Day 10 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 157.5 P
DAY TOTAL   1600 kcal   157.5 g protein   49 g fat   138.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 170 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, September 17
Day 11 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 159.3 P
DAY TOTAL   1400 kcal   159.3 g protein   45.1 g fat   92.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 15 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, September 18
Day 12 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.7 P
DAY TOTAL   1350 kcal   157.7 g protein   40.5 g fat   96.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, September 19
Day 13 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 163.3 P
DAY TOTAL   1600 kcal   163.3 g protein   55.6 g fat   112.8 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, September 20
Day 14 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 166.1 P
DAY TOTAL   1600 kcal   166.1 g protein   57.4 g fat   104.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 45 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, September 21
Day 15 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 163 P
DAY TOTAL   1400 kcal   163 g protein   39.1 g fat   103.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 220 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, September 22
Day 16 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 159.2 P
DAY TOTAL   1400 kcal   159.2 g protein   47.2 g fat   94.5 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 395 g
5:00 PM
Protein Shake and Banana
Whey isolate 45 g · Banana 120 g · Almond butter 18 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, September 23
Day 17 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 150.3 P
DAY TOTAL   1600 kcal   150.3 g protein   55.6 g fat   135.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 30 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, September 24
Day 18 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 152.8 P
DAY TOTAL   1400 kcal   152.8 g protein   48.5 g fat   96.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 15 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, September 25
Day 19 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.7 P
DAY TOTAL   1350 kcal   157.7 g protein   40.5 g fat   96.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, September 26
Day 20 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 153 P
DAY TOTAL   1600 kcal   153 g protein   54.5 g fat   137.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, September 27
Day 21 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 160.1 P
DAY TOTAL   1600 kcal   160.1 g protein   59.9 g fat   109.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 200 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, September 28
Day 22 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 155.7 P
DAY TOTAL   1400 kcal   155.7 g protein   42.8 g fat   103.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 45 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, September 29
Day 23 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 164.6 P
DAY TOTAL   1400 kcal   164.6 g protein   43.9 g fat   92 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 470 g
5:00 PM
Cottage and Shake
Lowfat cottage cheese 250 g · Whey isolate 20 g · Mixed berries 100 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, September 30
Day 24 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 162.7 P
DAY TOTAL   1600 kcal   162.7 g protein   43.9 g fat   145.8 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 35 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, October 1
Day 25 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81401 kcal · 163.5 P
DAY TOTAL   1401 kcal   163.5 g protein   49.4 g fat   85.8 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 20 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, October 2
Day 26 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81351 kcal · 150.6 P
DAY TOTAL   1351 kcal   150.6 g protein   45.6 g fat   91.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, October 3
Day 27 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 164.4 P
DAY TOTAL   1600 kcal   164.4 g protein   47.5 g fat   140 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, October 4
Day 28 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 163.9 P
DAY TOTAL   1600 kcal   163.9 g protein   49.7 g fat   129.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 105 g
5:00 PM
Overnight Oats
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Rolled oats, dry 30 g · Mixed berries 80 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, October 5
Day 29 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81349 kcal · 151.4 P
DAY TOTAL   1349 kcal   151.4 g protein   49.2 g fat   82.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 15 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, October 6
Day 30 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 160.8 P
DAY TOTAL   1350 kcal   160.8 g protein   50.8 g fat   69.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 300 g
5:00 PM
Overnight Oats
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Rolled oats, dry 30 g · Mixed berries 80 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, October 7
Day 31 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 154.3 P
DAY TOTAL   1540 kcal   154.3 g protein   43.7 g fat   138.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 15 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, October 8
Day 32 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.7 P
DAY TOTAL   1350 kcal   157.7 g protein   40.5 g fat   96.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 25 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, October 9
Day 33 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 158.4 P
DAY TOTAL   1350 kcal   158.4 g protein   46.7 g fat   82.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, October 10
Day 34 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 177.8 P
DAY TOTAL   1540 kcal   177.8 g protein   39.5 g fat   125.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, October 11
Day 35 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 159.3 P
DAY TOTAL   1540 kcal   159.3 g protein   52 g fat   118.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 20 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, October 12
Day 36 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 159 P
DAY TOTAL   1350 kcal   159 g protein   47.9 g fat   79.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 130 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, October 13
Day 37 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81351 kcal · 153.6 P
DAY TOTAL   1351 kcal   153.6 g protein   46.8 g fat   86.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 325 g
5:00 PM
Protein Shake and Banana
Whey isolate 45 g · Banana 120 g · Almond butter 18 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, October 14
Day 38 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 150.1 P
DAY TOTAL   1540 kcal   150.1 g protein   52.2 g fat   128.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 10 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, October 15
Day 39 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.9 P
DAY TOTAL   1350 kcal   157.9 g protein   53.2 g fat   68.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 25 g
5:00 PM
Cottage and Shake
Lowfat cottage cheese 250 g · Whey isolate 20 g · Mixed berries 100 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, October 16
Day 40 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 163 P
DAY TOTAL   1350 kcal   163 g protein   48.4 g fat   72.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, October 17
Day 41 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 169.4 P
DAY TOTAL   1540 kcal   169.4 g protein   56.1 g fat   95.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, October 18
Day 42 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 158.3 P
DAY TOTAL   1540 kcal   158.3 g protein   51.9 g fat   115.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 20 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, October 19
Day 43 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 160.1 P
DAY TOTAL   1350 kcal   160.1 g protein   45.2 g fat   81.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 165 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, October 20
Day 44 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 160.2 P
DAY TOTAL   1350 kcal   160.2 g protein   47.1 g fat   79.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 375 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, October 21
Day 45 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 161.5 P
DAY TOTAL   1540 kcal   161.5 g protein   45.1 g fat   130.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 20 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, October 22
Day 46 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 158.5 P
DAY TOTAL   1350 kcal   158.5 g protein   36.7 g fat   105.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 15 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, October 23
Day 47 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.4 P
DAY TOTAL   1350 kcal   153.4 g protein   49 g fat   79.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, October 24
Day 48 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 160.9 P
DAY TOTAL   1540 kcal   160.9 g protein   53.3 g fat   108 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, October 25
Day 49 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 169.4 P
DAY TOTAL   1540 kcal   169.4 g protein   56.1 g fat   95.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 15 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, October 26
Day 50 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.4 P
DAY TOTAL   1350 kcal   153.4 g protein   49 g fat   79.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 115 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, October 27
Day 51 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.9 P
DAY TOTAL   1350 kcal   153.9 g protein   47.7 g fat   85.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 385 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, October 28
Day 52 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 163.8 P
DAY TOTAL   1540 kcal   163.8 g protein   45 g fat   127.5 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 25 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, October 29
Day 53 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 158.4 P
DAY TOTAL   1350 kcal   158.4 g protein   46.7 g fat   82.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 400 g · Whey isolate 30 g · Mixed berries 100 g · Honey 20 g · Almonds 15 g · Rolled oats, dry 5 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, October 30
Day 54 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 171.1 P
DAY TOTAL   1350 kcal   171.1 g protein   31.8 g fat   101 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, October 31
Day 55 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 156.1 P
DAY TOTAL   1540 kcal   156.1 g protein   49.2 g fat   129 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, November 1
Day 56 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 160.9 P
DAY TOTAL   1540 kcal   160.9 g protein   53.3 g fat   108 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 15 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, November 2
Day 57 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.4 P
DAY TOTAL   1350 kcal   153.4 g protein   49 g fat   79.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 115 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, November 3
Day 58 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.9 P
DAY TOTAL   1350 kcal   153.9 g protein   47.7 g fat   85.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 355 g
5:00 PM
Cottage and Shake
Lowfat cottage cheese 250 g · Whey isolate 20 g · Mixed berries 100 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, November 4
Day 59 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 158.3 P
DAY TOTAL   1540 kcal   158.3 g protein   51.9 g fat   115.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 20 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, November 5
Day 60 of 97 · Cardio Day · 1350 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 153.5 P
DAY TOTAL   1350 kcal   153.5 g protein   50.7 g fat   78.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 15 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, November 6
Day 61 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.7 P
DAY TOTAL   1350 kcal   157.7 g protein   40.5 g fat   96.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, November 7
Day 62 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81540 kcal · 157.6 P
DAY TOTAL   1540 kcal   157.6 g protein   44.5 g fat   138.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, November 8
Day 63 of 97 · Lift Day · 1540 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81541 kcal · 157.2 P
DAY TOTAL   1541 kcal   157.2 g protein   52.3 g fat   120.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 95 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, November 9
Day 64 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 157.4 P
DAY TOTAL   1310 kcal   157.4 g protein   44.7 g fat   77.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 5 g
5:00 PM
Overnight Oats
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Rolled oats, dry 30 g · Mixed berries 80 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, November 10
Day 65 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 159.3 P
DAY TOTAL   1310 kcal   159.3 g protein   44.5 g fat   75.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 305 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, November 11
Day 66 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 156.8 P
DAY TOTAL   1490 kcal   156.8 g protein   36.1 g fat   139 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 5 g
5:00 PM
Overnight Oats
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Rolled oats, dry 30 g · Mixed berries 80 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, November 12
Day 67 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 152.7 P
DAY TOTAL   1310 kcal   152.7 g protein   45.2 g fat   79.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 20 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, November 13
Day 68 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 158.5 P
DAY TOTAL   1350 kcal   158.5 g protein   36.7 g fat   105.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, November 14
Day 69 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 156.3 P
DAY TOTAL   1490 kcal   156.3 g protein   48.4 g fat   112.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, November 15
Day 70 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 155.9 P
DAY TOTAL   1490 kcal   155.9 g protein   45.4 g fat   126.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 5 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, November 16
Day 71 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 154.9 P
DAY TOTAL   1310 kcal   154.9 g protein   51.6 g fat   62.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 95 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, November 17
Day 72 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 157.4 P
DAY TOTAL   1310 kcal   157.4 g protein   44.7 g fat   77.2 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 60 g
5:00 PM
Protein Shake and Banana
Whey isolate 45 g · Banana 120 g · Almond butter 18 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, November 18
Day 73 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 155.2 P
DAY TOTAL   1490 kcal   155.2 g protein   51.1 g fat   110.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 20 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, November 19
Day 74 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 152.5 P
DAY TOTAL   1310 kcal   152.5 g protein   41 g fat   86.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Cottage Bowl
Lowfat cottage cheese 400 g · Mixed berries 120 g · Almonds 15 g · Honey 15 g · Rolled oats, dry 20 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, November 20
Day 75 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 158.5 P
DAY TOTAL   1350 kcal   158.5 g protein   36.7 g fat   105.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, November 21
Day 76 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 153 P
DAY TOTAL   1490 kcal   153 g protein   43.7 g fat   126.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, November 22
Day 77 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 166.1 P
DAY TOTAL   1490 kcal   166.1 g protein   42.9 g fat   118.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 55 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, November 23
Day 78 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 151.5 P
DAY TOTAL   1310 kcal   151.5 g protein   51.1 g fat   69.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 5 g
5:00 PM
Greek Yogurt Bowl
Nonfat Greek yogurt 300 g · Whey isolate 15 g · Mixed berries 100 g · Honey 15 g · Almonds 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, November 24
Day 79 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 157.7 P
DAY TOTAL   1310 kcal   157.7 g protein   47.6 g fat   71.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 320 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, November 25
Day 80 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift2 × 8
1bWalking lunge2 × 10 each leg
2aSeated leg curl2 × 12
2bBarbell or machine hip thrust2 × 10
3Standing calf raise2 × 15
Deload week. Same sessions, same weight, two sets instead of three or four. No finishers. This is scheduled, not earned, and it is not optional.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 162.5 P
DAY TOTAL   1490 kcal   162.5 g protein   45 g fat   116.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, November 26
Day 81 of 97 · Holiday · about 1900 kcal
Movement11,000 steps
45 minute walk after the meal. Not a workout, a walk.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 8~1900 kcal
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 10 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, November 27
Day 82 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.9 P
DAY TOTAL   1350 kcal   157.9 g protein   53.2 g fat   68.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, November 28
Day 83 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press2 × 8 to 10
1bHalf kneeling single arm pulldown2 × 10 to 12 each
2aSeated dumbbell shoulder press2 × 10 to 12
2bCable chest fly2 × 12 to 15
3aSeated dumbbell lateral raise2 × 15
3bOverhead rope triceps extension2 × 12 to 15
Deload week. Same sessions, same weight, two sets instead of three or four. No finishers. This is scheduled, not earned, and it is not optional.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 157.9 P
DAY TOTAL   1490 kcal   157.9 g protein   41.3 g fat   130.7 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, November 29
Day 84 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row2 × 10
1bWide grip lat pulldown2 × 10 to 12
2aCable face pull2 × 15
2bDumbbell curl2 × 12
3aStraight arm pulldown2 × 15
3bCable rear delt fly2 × 15
Deload week. Same sessions, same weight, two sets instead of three or four. No finishers. This is scheduled, not earned, and it is not optional.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 159.9 P
DAY TOTAL   1490 kcal   159.9 g protein   54.5 g fat   92.9 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Beef and Broccoli Bowl
93/7 ground beef 240 g · Broccoli 200 g · Olive oil 5 g · Jasmine rice, dry 20 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, November 30
Day 85 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 161.4 P
DAY TOTAL   1310 kcal   161.4 g protein   38.9 g fat   83.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 110 g
5:00 PM
Berry Shake
Whey isolate 35 g · Nonfat Greek yogurt 150 g · Mixed berries 150 g · Almond butter 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, December 1
Day 86 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 153.4 P
DAY TOTAL   1310 kcal   153.4 g protein   46.5 g fat   80.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 60 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, December 2
Day 87 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 169.2 P
DAY TOTAL   1490 kcal   169.2 g protein   51.4 g fat   95.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 35 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, December 3
Day 88 of 97 · Cardio Day · 1310 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81310 kcal · 151.5 P
DAY TOTAL   1310 kcal   151.5 g protein   45.4 g fat   80.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Friday
12:00 PM
Turkey and Greens
93/7 ground turkey 260 g · Broccoli 200 g · Green beans 100 g · Jasmine rice, dry 10 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, December 4
Day 89 of 97 · Rest Day · 1350 kcal
Movement8,000 steps
Rest. Easy 25 minute walk if she wants it, nothing harder.
Step floor 8,000. Walk after dinner if the count is short.
FuelWindow 12 to 81350 kcal · 157.9 P
DAY TOTAL   1350 kcal   157.9 g protein   53.2 g fat   68.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Saturday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, December 5
Day 90 of 97 · Lift Day · 1490 kcal
Movement11,000 steps
Session A. Upper, Push
Saturday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aIncline dumbbell press4 × 8 to 10
1bHalf kneeling single arm pulldown4 × 10 to 12 each
2aSeated dumbbell shoulder press4 × 10 to 12
2bCable chest fly3 × 12 to 15
3aSeated dumbbell lateral raise4 × 15
3bOverhead rope triceps extension3 × 12 to 15
Finisher. Push ups to failure, one set. Knees down when form goes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81490 kcal · 158.2 P
DAY TOTAL   1490 kcal   158.2 g protein   51.9 g fat   102.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Sunday
Nothing to pack. Tomorrow is a home day, every meal is cooked there.
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Sunday, December 6
Day 91 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session B. Upper, Pull
Sunday, 11:00 AM, 45 minutes. Fasted, before the window opens.
1aChest supported dumbbell row4 × 10
1bWide grip lat pulldown4 × 10 to 12
2aCable face pull4 × 15
2bDumbbell curl3 × 12
3aStraight arm pulldown3 × 15
3bCable rear delt fly3 × 15
Finisher. Dead hang, two sets, as long as she can hold.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 154.5 P
DAY TOTAL   1600 kcal   154.5 g protein   49.9 g fat   147.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Monday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 105 g
5:00 PM
Cottage and Berries
Lowfat cottage cheese 350 g · Mixed berries 100 g · Almonds 12 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Monday, December 7
Day 92 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 150 P
DAY TOTAL   1400 kcal   150 g protein   49.2 g fat   94.3 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Tuesday
12:00 PM
Ground Chicken and Green Beans
93/7 ground chicken 250 g · Green beans 200 g · Olive oil 5 g · Gold potato 200 g
5:00 PM
Cottage and Oats
Lowfat cottage cheese 300 g · Rolled oats, dry 30 g · Mixed berries 80 g · Honey 10 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Tuesday, December 8
Day 93 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Rollerblade or long walk, 45 to 60 minutes.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 155.7 P
DAY TOTAL   1400 kcal   155.7 g protein   42.8 g fat   103.1 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Wednesday
12:00 PM
Turkey Marinara Bowl
93/7 ground turkey 270 g · Asparagus 200 g · No sugar marinara 80 g · Pasta, dry 85 g
5:00 PM
Greek Yogurt and Chia
Nonfat Greek yogurt 330 g · Whey isolate 15 g · Chia seeds 12 g · Mixed berries 80 g · Honey 12 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Wednesday, December 9
Day 94 of 97 · Lift Day · 1600 kcal
Movement11,000 steps
Session C. Lower and Posterior
Wednesday, work gym before the drive home, 30 minutes.
1aRomanian deadlift3 × 8
1bWalking lunge3 × 10 each leg
2aSeated leg curl3 × 12
2bBarbell or machine hip thrust3 × 10
3Standing calf raise3 × 15
Finisher. None. Walk out of the gym.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81600 kcal · 172.5 P
DAY TOTAL   1600 kcal   172.5 g protein   46.1 g fat   127.6 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
Pack tonightfor Thursday
12:00 PM
Ground Chicken Wrap
Flour tortilla 45 g · 93/7 ground chicken 240 g · Baby spinach 30 g · Gold potato 155 g
5:00 PM
Greek Yogurt and Almond Butter
Nonfat Greek yogurt 320 g · Whey isolate 18 g · Almond butter 14 g · Mixed berries 70 g
Bag by the keys, not in the kitchen.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Thursday, December 10
Day 95 of 97 · Cardio Day · 1400 kcal
Movement11,000 steps
Treadmill HIIT, 20 minutes. 30 seconds hard, 90 seconds walk, 8 rounds.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 81400 kcal · 155 P
DAY TOTAL   1400 kcal   155 g protein   53 g fat   82.4 g carb
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Friday, December 11
Day 96 of 97 · Fill Day · about 2000 kcal
Movement11,000 steps
Walk 30 to 45 minutes. No lifting, no HIIT.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 8~2000 kcal
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day
Saturday, December 12
Day 97 of 97 · Fill Day · about 2000 kcal
Movement11,000 steps
Walk 30 to 45 minutes. No lifting, no HIIT.
Step floor 11,000. Walk after dinner if the count is short.
FuelWindow 12 to 8~2000 kcal
MindsetWeight and log
Weigh after the bathroom, before anything else. Front and back photo every Sunday.
RecoverySeven hours
Lights out by 10:15. Short sleep raises tomorrow's hunger, and hunger is what ends programs.
The fourEnd of day

Rules

The standing rules

The card tells you what to eat. No options anywhere in your view. Alternatives live in the program document and nowhere else.

Protein never drops below 150 grams. Every day, rest days included.

The window is noon to 8:00 PM. Sixteen fasted, eight fed. Nothing before noon, nothing after 8:00.

Three meals a day. Noon, mid afternoon, and dinner. Two are packed, one is cooked.

Coffee, tea, water and seltzer do not break the fast. Nothing with calories in it before noon, cream included.

Dinner is mostly cooked before you walk in. Home at 6:45 and the window shuts at 8:00, so the protein is the only thing that hits heat on a weeknight.

No fermented foods. Your rule, and the whole library was built around it.

Pasta is legal and it lands on lifting days, where the carbohydrate does work.

Noon is the largest meal of the day. On Saturday and Sunday it is also your post workout meal, because you lift at 11:00.

Every meat is ground except steak. Beef, turkey and chicken all come ground.

Steak is twice a week and only ever at dinner. It never appears at noon. The calendar already places both.

Eggs are Saturday and Sunday only, never more than three. They do not show up on a work day.

The derail rule

The next meal is the plan. Not the next day, not Monday. The next meal.

You do not eat less tomorrow to make up for it and you do not add cardio to pay it off. Both turn one ordinary evening into a week of damage, and that pattern is the thing that actually ends programs.

Not counted, not listed

Seltzer, any flavour, as many as she wants. Black coffee. Plain tea. Lemons and limes. Vinegar. Mustard. Sugar free hot sauce. Salt and spices.

Training

Pairs run back to back. 1a straight into 1b, then rest.

60 seconds rest inside a pair. 90 seconds between pairs. Set a timer and obey it.

RPE 8 on the working sets. Two reps left in the tank, no grinding.

Top of the rep range on every set means the weight goes up next time. Write it down.

Saturday and Sunday run 45 minutes. Wednesday is capped at 30 and the cap is real.

The 5:00 meal is the pre workout on Wednesday. It is cold and light on purpose, which is what lets it sit that close to the first set.

Cardio

Treadmill HIIT, 20 minutes. 5 minute walk to warm, then 8 rounds of 30 seconds hard and 90 seconds walk, 3 minutes down. Monday and Thursday.

Rollerblade or long walk, 45 to 60 minutes. Conversational pace the whole way. Tuesday.

11,000 step floor Monday through Sunday, 8,000 on Friday. The extra 3,000 is a 20 minute walk after dinner and it is worth about 120 kcal a day, which is the difference between finishing at 143 and finishing at 141.

Stop conditions

Weight dropping more than 2.5 lb a week for two weeks. Three weeks with no movement at all while following the plan. Sleep breaking down. Your period changing or stopping. Feeling light headed in a session. Not wanting to train any more.

None of these mean it failed. They mean the numbers need moving. Call your father.

The blocks

Block 1, Establish
09-07 to 10-04
Block 2, Drive
10-05 to 11-08
Block 3, Sharpen
11-09 to 12-05
Block 4, Wedding Week
12-06 to 12-12

Hunger Plate

Inside the window only. Noon to 8:00, same as everything else.

The Hunger Plate
93/7 ground chicken 120 g
Cucumber 150 g
Green beans 100 g
225 KCAL · 27.5 G PROTEIN

Any time, no permission needed, no accounting for it. It exists so that hungry is never a reason to break the plan.

Also always legal

Baby spinach
60 to 100 g
Broccoli
200 g
Cucumber
150 g
Asparagus
200 g
Green beans
200 g

Going over on vegetables is not a plan break and it never will be.

Shopping

Week 1

09-07 to 09-13

Protein

93/7 ground beef
1.5 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
1.25 lb
Lowfat cottage cheese24 oz lowfat
3 tubs
Nonfat Greek yogurt32 oz nonfat
1 tub
Top sirloin
1.25 lb
Whey isolate
6 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1 lb
Baby spinach
10 oz
Broccoli
2 lb
Green beans
2 lb

Starch and fruit

Banana
2 each
Flour tortilla
2 each
Gold potato
2.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Honey
2 oz
Olive oil
2 tbsp

Week 2

09-14 to 09-20

Protein

93/7 ground beef
1 lb
93/7 ground chicken
3.25 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
3 tubs
Nonfat Greek yogurt32 oz nonfat
1 tub
Top sirloin
1.25 lb
Whey isolate
2 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1.5 lb
Baby spinach
10 oz
Broccoli
1.5 lb
Green beans
2 lb

Starch and fruit

Flour tortilla
2 each
Gold potato
1.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Rolled oats, dry
0.5 lb
Sourdoughabout 50 g a slice
2 slices

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Butter
1 tbsp
Chia seeds
2 oz
Honey
4 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
3 tbsp

Week 3

09-21 to 09-27

Protein

93/7 ground beef
2 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
1 tub
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
0.5 lb
Whey isolate
6 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1 lb
Baby spinach
15 oz
Broccoli
2 lb
Green beans
2.5 lb

Starch and fruit

Banana
2 each
Flour tortilla
1 each
Gold potato
2.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
1.5 lb
Rolled oats, dry
0.5 lb
Sourdoughabout 50 g a slice
2 slices

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Butter
1 tbsp
Chia seeds
2 oz
Honey
4 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
3 tbsp

Week 4

09-28 to 10-04

Protein

93/7 ground beef
1.5 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
1.25 lb
Whey isolate
5 scoops

Vegetables

Asparagus
1.5 lb
Baby spinach
15 oz
Broccoli
1.5 lb
Green beans
3 lb

Starch and fruit

Flour tortilla
1 each
Gold potato
3 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Honey
2 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

Week 5

10-05 to 10-11

Protein

93/7 ground beef
0.5 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
2.75 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
3 tubs
Top sirloin
0.75 lb
Whey isolate
5 scoops

Vegetables

Asparagus
2 lb
Baby spinach
5 oz
Broccoli
1 lb
Green beans
2.5 lb

Starch and fruit

Flour tortilla
1 each
Gold potato
2 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
4 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
3 tbsp

Week 6

10-12 to 10-18

Protein

93/7 ground beef
2 lb
93/7 ground chicken
3.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
1 tub
Whey isolate
5 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1.5 lb
Baby spinach
15 oz
Broccoli
2.5 lb
Green beans
2 lb

Starch and fruit

Banana
1 each
Flour tortilla
2 each
Gold potato
2 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
1.5 lb
Pasta, dry16 oz
1 box

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Honey
2 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

Week 7

10-19 to 10-25

Protein

93/7 ground beef
2.5 lb
93/7 ground chicken
3.25 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
1.25 lb
Whey isolate
5 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1 lb
Baby spinach
20 oz
Broccoli
2.5 lb
Green beans
1.5 lb

Starch and fruit

Flour tortilla
1 each
Gold potato
1.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Rolled oats, dry
0.5 lb
Sourdoughabout 50 g a slice
2 slices

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Butter
1 tbsp
Chia seeds
2 oz
Honey
2 oz
Olive oil
3 tbsp

Week 8

10-26 to 11-01

Protein

93/7 ground beef
2.5 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
0.75 lb
Lowfat cottage cheese24 oz lowfat
1 tub
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
1.25 lb
Whey isolate
5 scoops
Whole egg
6 eggs

Vegetables

Asparagus
1 lb
Baby spinach
15 oz
Broccoli
2 lb
Green beans
2.5 lb

Starch and fruit

Flour tortilla
1 each
Gold potato
2 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Rolled oats, dry
0.5 lb
Sourdoughabout 50 g a slice
2 slices

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Butter
1 tbsp
Chia seeds
2 oz
Honey
4 oz
Olive oil
3 tbsp

Week 9

11-02 to 11-08

Protein

93/7 ground beef
2.5 lb
93/7 ground chicken
3.25 lb
93/7 ground turkey
1.25 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Whey isolate
5 scoops

Vegetables

Asparagus
1.5 lb
Baby spinach
10 oz
Broccoli
2.5 lb
Green beans
2 lb

Starch and fruit

Banana
1 each
Flour tortilla
1 each
Gold potato
2 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
4 oz
Olive oil
4 tbsp

Week 10

11-09 to 11-15

Protein

93/7 ground beef
0.5 lb
93/7 ground chicken
3.25 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
1.25 lb
Whey isolate
5 scoops

Vegetables

Asparagus
1 lb
Baby spinach
10 oz
Broccoli
2 lb
Green beans
2 lb

Starch and fruit

Banana
1 each
Flour tortilla
2 each
Gold potato
1.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
4 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

Week 11

11-16 to 11-22

Protein

93/7 ground beef
1 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
1.25 lb
Whey isolate
5 scoops

Vegetables

Asparagus
1 lb
Baby spinach
10 oz
Broccoli
1.5 lb
Green beans
2.5 lb

Starch and fruit

Banana
1 each
Flour tortilla
2 each
Gold potato
1 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
2 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
4 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

Week 12

11-23 to 11-29, 1 written day shopped separately

Protein

93/7 ground beef
1 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
2.5 lb
Lowfat cottage cheese24 oz lowfat
2 tubs
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
0.75 lb
Whey isolate
3 scoops
Whole egg
6 eggs

Vegetables

Asparagus
2.5 lb
Baby spinach
10 oz
Broccoli
1 lb
Green beans
2 lb

Starch and fruit

Flour tortilla
1 each
Gold potato
2 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
1.5 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
2 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

Week 13

11-30 to 12-06

Protein

93/7 ground beef
2.5 lb
93/7 ground chicken
2.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
1 tub
Nonfat Greek yogurt32 oz nonfat
2 tubs
Top sirloin
0.5 lb
Whey isolate
5 scoops

Vegetables

Asparagus
1 lb
Baby spinach
15 oz
Broccoli
2.5 lb
Green beans
3 lb

Starch and fruit

Banana
1 each
Flour tortilla
1 each
Gold potato
1.5 lb
Jasmine rice, dry
0.5 lb
Mixed berriesfresh or frozen
1.5 lb
Pasta, dry16 oz
1 box

Fat and pantry

Almond butterno sugar added
4 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
2 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
3 tbsp

Week 14

12-07 to 12-12, 2 written days shopped separately

Protein

93/7 ground chicken
1.75 lb
93/7 ground turkey
1.75 lb
Lowfat cottage cheese24 oz lowfat
1 tub
Nonfat Greek yogurt32 oz nonfat
1 tub
Top sirloin
1.25 lb
Whey isolate
2 scoops

Vegetables

Asparagus
1.5 lb
Baby spinach
5 oz
Broccoli
0.5 lb
Green beans
1 lb

Starch and fruit

Flour tortilla
2 each
Gold potato
1.5 lb
Mixed berriesfresh or frozen
1 lb
Pasta, dry16 oz
1 box
Rolled oats, dry
0.5 lb

Fat and pantry

Almond butterno sugar added
2 oz
Almonds
2 oz
Chia seeds
2 oz
Honey
2 oz
No sugar marinara24 oz, no sugar added
1 jar
Olive oil
2 tbsp

These are the amounts the plan actually uses, rounded up to what a store sells. Vegetables are a floor, not a cap, so buy more of those than the number says.

Sunday, ninety minutes

Cook the ground beef, turkey and chicken in three batches and portion them on the scale. Roast the broccoli, asparagus and green beans on two sheet pans. Cut the cucumber. Cook rice and potatoes for the first half of the week. Eggs are a weekend food, so there is nothing to boil for the work week.

Every night, ten minutes

Read tomorrow before bed. Weigh and pack the 12:00 and the 5:00. Bag by the keys.

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