PUTTING IT ALL TOGETHER

The FASTer Way Cycle

 PUTTING IT ALL TOGETHER

Now it’s time to put it all together. The FASTer Way To Fat Loss® combines intermittent fasting, carb cycling, macro tracking, whole food nutrition and workouts plans into the weekly FASTer Way Cycle (see below). This plan strategically “cycles” low carb and regular macro days, in combination with effective workouts, in order that your body will have the nutrients it needs, along with the time it needs to rest and repair from your workouts. After a few weeks you should start seeing changes to your overall body composition as you build lean, calorie-burning muscle. In addition, we have a team of certified client specialists in your Facebook accountability group (you’ll be invited to this group during prep week) who will continue to support you with encouragement and accountability along the way.

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Low Carb + Speed Burst Day

LOW CARB DAY FOOD GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window.
  • Avoid starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

LOW CARB DAY FOODS

Eat unlimited amounts of these foods:

  • Spinach, kale, swiss chard, lettuce, collard greens, arugula
  • Cruciferous vegetables - broccoli, cauliflower, brussel sprouts, cabbage
  • Other - bell peppers, celery, mushrooms, bean sprouts, cucumber, tomato, zucchini, eggplant

Limit the following foods:

  • Nuts, seeds, avocado

Avoid the following foods:

  • Root veggies (squash, sweet potatoes, beets, etc), carrots, peas, corn, all fruit & fruit smoothies, dairy, wheat & glutinous grains, healthy non-glutinous grains, (quinoa, buckwheat, millet, amaranth, brown rice)

LOW CARB DAY EXERCISE GUIDELINES

  • Speed burst training (SPRINTS)
  • Followed by low intensity cardio. Keep your heart rate LOW (fat burning zone).

+ Regular Macro Day + Leg Day

LEG DAY GUIDELINES

  • Focus on eating healthy foods on the approved foods list.
  • Break your fast around noon and maintain a 8 hour (or less) feeding window.
  • Don’t binge or stuff yourself; eat until you are 80% full, not to the point of discomfort
  • Ideally, eat your biggest meal after you work out.
  • If you can’t eat more at any given meal, then graze throughout the day (in between meals) on nuts, fruit or other healthy foods.

LEG DAY FOODS

  • Gluten-free grains - quinoa, millet, amaranth, buckwheat or oats.
  • Starchy carbs - sweet potato, carrots, beets, parsnips,
  • Fruit (low glycemic generally recommended), berries, pears, and apples. But for training days, feel free to have any fruit you like including bananas. Great for post workout options.
  • Nuts - almonds, walnuts, cashews, pecans, pistachios, etc.
  • Legumes - black beans, chickpeas, lentils, etc.
  • Healthy fats - avocado, olive oil, coconut oil, butter, fish oil, flax oil, hemp oil
  • Proteins - lentils, beans (kidney, navy, etc.), grass fed beef, free-range chicken, wild fish, eggs, bacon, hemp seeds, chia seeds, protein powder.
  • NOTE: If you choose to leave room for discretionary calories/fun foods, this would be the day to do it (ie: donuts). Ideally, you consume the treats immediately after your workout.

LEG DAY EXERCISE GUIDELINES

Leg workout 1-2 hours before you begin your day or before you have your biggest meal of the day.

+ Active Recovery + Low Carb Day

LOW CARB DAY GUIDELINES

  • Your goal is to eat fewer than 100 grams of net carbs on this day. Total carbs minus fiber = net carbs.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window.
  • Avoid starchy carbs (root veggies, grains)
  • Eat protein at each meal
  • Eat lots of leafy and cruciferous veggies
  • Eat when you’re hungry and stop when you’re full

ACTIVE RECOVERY DAY GUIDELINES

  • Take the day off
  • Or engage in a longer duration (1 hour or more) activity or very-low intensity active recovery (walking, biking, etc) that will rely on fat as its main fuel source

+ Regular Macro Day + Strength Training

REGULAR MACRO DAY GUIDELINES

  • Use the MyFitnessPal app recommendations to calculate your regular macro day goals.
  • Break your fast around noon and maintain an 8 hour (or less) feeding window.
  • Each time you eat you should at least include protein & fiber (other than the odd apple here or there).
  • At meals, your plate should be: ½ fibrous veggies, ¼ protein, ¼ starchy carbs & oils & fats.
  • Liquid meals: 2 handfuls of fibrous veggies (spinach, swiss chard), 1 palm size portion clean protein (almond butter, hemp seeds), ½-1 handful starchy carbs/fruit & ½ shot of fit fats (flax oil or coconut oil).

REGULAR MACRO DAY FOODS

  • Fibrous Vegetables: 2 to 4 handfuls
  • Clean Protein: 1 palm-size portion
  • Starchy Carbs & Fruits: 1 handful
  • Fats: ½ shot glass (1½ Tbsp) for oils & butter- for nuts & seeds 1 thumb-size serving

REGULAR MACRO DAY EXERCISE GUIDELINES

Full body workout - bodyweight, eccentric or strength