Client: Black Widow

Goal: Weight Loss

Major Factors to Reach Your Goals

LJ,

To get in shape we’re going to focus on several things; your best success will come from just being consistent each day. When in doubt about what to do to lose weight, just strive for as much movement as possible.

Try your best to hone in on these three things:

  1. Start each meal with a protein. For you, each meal should have a palm sized portion on your plate. So literally look at your hand in terms of size and thickness and that should be how your protein looks. Your options are endless but you have chicken, lean steak, pork tenderloin, and shrimp to get you started.
  2. Good sleep! Try to develop a nighttime routine – try to keep your apartment as dark as you can by 8:30 pm, and avoid using your phone or watching TV in bed. Make your bedroom as dark as possible.
  3. Try to have a serving size of vegetables each time you eat. You’ll want a portion the sized of your balled up fist. You get bonus points if the vegetables are a different color: so broccoli, cauliflower, tomatoes, and carrots would have you covered if you ate four times that day.

Here’s your daily habit starting February 27, 2022

You’ll have two types of meal plans.

Days 1-6 – Low Carb

Day 7- Moderate Carbs

This only works if:

A. You actually low carb 6 days in a row (i.e. follow the plan)

B. You do the moderate carb day on a workout day (like Saturday)

Low Carb Day

Breakfast- 1-2 Eggs + Egg Whites + Cheese + Veggies with grapes

Lunch- Turkey Bacon (x2-4) wrap with avocado, lettuce, tomato, mayo with apple

Dinner-  2-3 Beef corn tacos + black beans mixed with olive oil with strawberries

Carb Day

Breakfast-1 cup of Yogurt with granola and raisins

Lunch- Turkey Bacon(x2-4) sandwich (sprouted or wheat bread) with avocado, lettuce, onions + strawberries on side

Dinner: Pork tenderloin with baked potato/butter + green beans with banana

Your Most Recent Workouts

Distance Time Recovery Time Rounds
625m ?  Walk 120 sec x2
525m ? Walk 90 sec x2
425m ? Walk 75 sec x2
325m ? Walk 45 sec x2
225m ? Walk 120 sec x2

 

Movement Load Sets Reps Tempo Rest Notes

Check Yourself!

Progress

Habits
Workouts

Weight

  • Weight (lbs)

BodyFat

  • BodyFat %
Time until next UEFP Workout
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  • 00 hours
  • 00 minutes
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