Fit February Week 2 | Progress Update, Diet & Workout Plan

Fit February Week 3 | Progress Update, Plans & A Haircut!

Fit February is into its third week. That means it’s time for the second update!

After last weeks not-so-impressive weigh-in I was aiming to see a number below 80 kg. at this week’s weigh-in… But the pressure of having a specific goal like that sometimes freak me out! Before stepping on the scale Saturday morning, I was feeling a bit nervous. I was afraid to let myself or you guys down again! But in the end, I took a deep breath, stepped on the scale and looked at the display. It read 79,7 kg.
Minus 500 g.

Not great, but decent. Lower than expected with the diet I’m following, but I feel good and can see the changes slowly happening (even though changes are barely visible on the progress pictures!). I know that for me, slow and steady is always best, so I will continue like this for another week and won’t do any changes to my diet.

By the way, as you will see from the most recent progress picture, I cut my hair! It’s now a long bob. If you haven’t already seen it, take a look at my Instagram for a glimpse of the new look!

Fit February Diet Plan – Week 3:

  • My diet is pescetarian (I eat seafood, dairy, and eggs but no meat)
  • My meal deliveries** are at 1700 calories/day divided into 5 meals + a vegan protein* shake and 3 g. L-glutamine* after every workout.
  • I will be fasting from dinner (usually between 8-10pm) until 10 am the next day.

Macros:

Some of you asked about my macro’s for Fit February. The breakdown for my 5 daily meals is:

Total calories: 1700
Carbs: 30% – 128 grams per day
Proteins: 40% – 170 grams per day
Fats: 30% – 57 grams per day

On workout days, on top of the above mentioned, I have my protein shake providing me with an additional 102 calories divided into 24 g. of protein, 0,5 g. of carbs and 0,3 g. of fats.

**Sunday-Thursday my meals are prepared and delivered by 77 Veggie. It makes eating the right foods during the busy work week so much easier! If you want to try it for yourself use my code “77VEGGIE5%AMANDA” for 5% off on your monthly meal plan!

Workout Plan – Week 3:

Almost all my workouts for Fit February Week 2 was completed as planned! On Day 6 I was short on time in the gym, so I didn’t do my interval cardio. Instead, I did 10 minutes on the bike as a warm-up and followed it up with a 1-hour walk after dinner in the evening. Not the same as intense intervals, but I did the best I could on that day!

Inspired by Stephanie Buttermore’s new video about training abs daily, I’ve decided that starting this week, I’ll do 3 sets of 20 leg raises every day. That will be in addition to the below workout program.

The workouts for week 3 are high intensity and usually lasts 45-60 minutes.

Day 1: Legs

Equipment needed: None

Cardio:

20 minute run outside.

Circuit:

1: Jump squats x 10
2: Jump lunges x 10
3: Squat pumps x 10

Repeat x 5 (no rest between rounds)

Finisher: 5-10 min. walk

Day 2: Shoulders

Equipment needed: Treadmill, light dumbbells

Circuit:

  • 2 min. Incline Walk (5,5% incline 5-6 km/h)
  • 1 min. Incline Walk (15% incline & 5,5 km/h)
  • 20 Lateral Raises
  • 20 DB Shoulder Press
  • 20 Front Raises
  • 20 Rear Delt Bent Over Rows

Repeat x 4 (no rest between rounds)

Finisher: Incline Tabata Sprints on Treadmill

Incline: 5,5%
Speed: 10-15 km/h (depending on your fitness level)

  • 8 x 20 sec. sprint + 10 sec. rest
  • Finish with a 2-5 min. walk

Day 3: Back & Chest

Equipment needed: Full gym

Workout:

1000 m. row

A1: One-arm row 3×10
A2: DB Chest press 3×10

500 m. row

B1: Scapula Pull Up 3×10
B2: Renegade Row 3×20

1000 m. row

C: Wide Grip Pull Down 3×10

Finisher: Stairmaster

6 rounds:
1 min. lvl. 5
1 min lvl. 8-10

Day 4: Rest

Day 5: Legs

Equipment needed: Treadmill, Heavy Dumbbells

Circuit:

  • 2 min. Incline Walk (5,5% incline 5-6 km/h)
  • 1 min. Incline Run (5,5% incline & 10-12 km/h)
  • 20 Jump Squats
  • 20 Jump Lunges/Reverse Lunges
  • 20 DB Romanian Deadlifts

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata Sprints on Treadmill

Incline: 5,5%
Speed: 10-15 km/h (depending on your fitness level)

  • 8 x 20 sec. sprint + 10 sec. rest
  • Finish with a 2-5 min. walk

Day 6: Shoulders

Equipment needed: Treadmill, light/medium/heavy dumbbells, light/medium plate

Cardio:

  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. Incline walk (15% incline & 5,5 km/h)

Repeat x 10 (no rest between rounds) for a total of 30 minutes.

Weights:

A1: DB Arnold Press 3×10
A2: Steering Wheels 3×10

B1: Lateral Raises + Front Raises Combo 3×20
B2: Face pulls 3×15

C: Lateral Raises Drop set 3×10-10-10

Finisher: Incline Tabata on Treadmill

Incline: 15%
Speed: 6 km/h (depending on your fitness level)

  • 8 x 20 sec. sprint + 10 sec. rest
  • Finish with a 2-5 min. walk

Day 7: Abs

Equipment needed: Treadmill, Mat

Cardio:

  • 2 min. Incline Walk (5,5% incline & 5,5 km/h)
  • 1 min. run (5,5% incline & 10-12 km/h)

Repeat x 10 (no rest between rounds) for a total of 30 minutes.

Circuit:

  • 20 Jumping Plank
  • 20 Mountain Climbers
  • 10 Knee Tucks
  • 20 Starfish Crunches
  • 20 Toe Touches
  • 20 Alternating Heel Drops

Repeat x 3 (no rest between rounds)

Finisher: Incline Tabata on Treadmill

Incline: 15%
Speed: 6 km/h (depending on your fitness level)

  • 8 x 20 sec. sprint + 10 sec. rest

Finish with a 2-5 min. walk.


Did you try any of my workouts from Fit February? Drop a comment and let me know what you think!

navnetraek_sort

No comments yet

No comments yet. Feel free to be the first one to leave a comment.

Leave a comment

Leave a Reply

Your email address will not be published. Required fields are marked *

 

Previous post

Fit February Week 2 | Progress Update, Diet & Workout Plan