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!
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