I say "we" because mrC is doing it too. This time he is in the men's group. Previously he followed along with what I was doing and eating. We were thrilled with the results the first time we did the program a little over a year ago and we're hoping for a repeat performance.
Some rules for the program: do the daily workouts, track your macros using My Fitness Pal and post in the Facebook group, try to be gluten free and dairy free, and have a positive attitude.
Speed Bursts - We choose the 4 Cone Drill. Since we don't have cones, we found a space outside the fitness center and made an imaginary square. Sprint, shuffle, backpedal, shuffle. Repeat for 10 minutes.
Circuits: HIIT and ABS - We did these in the fitness center. We made modifications because honestly, these workouts are tough! We could only do 20 out of 40 in and out back kicks and we only did the HIIT circuit 2 times instead of three. The fitness center does not have an ab machine, so we had to modify the ab machine set to crunches. And I could only do sets of 5, not 10, on the leg lifts.
Cool Down - (low intensity cardio) walked 15 minutes back to the apartment up the big hill.
Low Carb Day 1 - the meals
The goal on low carb days is to keep our carbs below 50 net grams but consume your normal daily calories. Net grams means carbs minus fiber.
Broke fast at 11:00 - 3 scrambled eggs and two sausage patties. This was too much food for me.
Snack - lid full of peanuts (about 30) and chocolate protein shake made with almond milk.
Lunch - 4 turkey rollups ---> should have had more to eat here
Snack - nothing ---> should have had another protein shake
Dinner - bbq chicken breast and steamed broccoli. Delicious!
Overall, I nailed the low carb goal, but left about 500 calories on the table.
One thing I like about this program is the flexibility. Each day there is a workout to match what day of the carb cycle you are in. You can choose the workouts that fit your lifestyle: beginner, gym, at home. The program also implements an 8 hour eating window, but you can choose your window. Most people go 12-8, but mrC and I are doing 11-7.
Today I also had a bonus little workout - swam 6 laps. It was such a pretty day that I went to the pool while mrC went to the airport. He met me there later.
At the end of the day, it's good to feel sore, right?
How do you feel about carb cycling/intermittent fasting?