Client: OmoPlata

Goal: Fat Loss

Major Factors to Reach Your Goals

OmoPlata,

In order to achieve solid body composition- a low bodyfat with a reasonable level of muscle mass -you’ll need to focus on these major things each and everyday. Being 90% on point with these things alone will get you close to where you want to be.

  1. Start each meal with a protein. For you, each meal should have a palm and a half 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.
  2. You’ll do best with 8 hours of sleep a night. I know it’s not fun having a bed time, but waking up at 7am means you can stay up till 11 pm. Besides, nothing good happens after midnight!
  3. Chew SLOW. It takes about 20 minutes for your stomach to tell your brain that you’re full. Take time to break your food down and really enjoy the meal.

Here’s your daily habit starting December 7, 2020:

NON-WORKOUT DAYS (300 calories less, higher fat than carbs)

  1. Eggs, 2 + Egg Whites, 1/3 cup + Diced spinach/tomatoes, 1/2 cup+ Shredded Cheese, 1/3 cup + Grapes, 1 cup
  2. Chicken, 6 oz + Avocado, 1/2 + Black beans, 1/2 cup + Broccoli, 1/2 cup
  3. 2 scoops protein powder + 1 tbsp flaxseed oil + Banana, 1 + Blueberries, 1/2 cup + Kale and/or spinach
  4. Shrimp, 6 oz + Rice, 1/2 cup + Olive oil, 1 tbsp+Cauliflower, 1/2 cup

WORKOUT DAYS (300 calories more, Higher carb than fat)

  1. Greek Yogurt, 1 cup + Ezekiel Bread, 2 slices + 2 tbsp peanut butter + 3-4 celery stalks (BEFORE WORKOUT)
  2. Eggs, 2 + Egg whites, 1/3 cup + Diced spinach/tomatoes+ Oatmeal, 1/2 cup (dry) + Raisins, 1 oz (POST WORKOUT)
  3. Beef and Veggie Fettuccine (3/4 to whole serving)
  4. Salmon, 6 oz + Sweet potato, 200 grams + Green beans, 2 oz

Your Most Recent Workouts

Distance Time Recovery Time Rounds
525m ?? Walk 2:00 x 1
425m ?? Walk 1:30 x 1
325m ?? Walk 1:00 x 1
225m ?? Walk :45 x 1
125m ?? Walk :30 x 2

 

Movement Load Sets Reps Tempo Rest Notes

Check Yourself!

Progress

Habits
Workouts

Weight

  • Weight (lbs)

BodyFat

  • BodyFat %
Time until next UEFP Workout
  • 00 days
  • 00 hours
  • 00 minutes
  • 00 seconds
SEND US A MESSAGE