Thank you for purchasing the Fit6 Program.

Before you start, I wanted to remind you to be sure you are in

good health before starting any fitness program.
Please be sure to download this PDF to your computer.

You may also access the information above, and videos at the
following link: www.lauramichellefitness.com/fit6
This is a password protected page, the password is: 6fit321

I’m excited for you to get started!

Below you will find the following guides:
1. Fit6 Training Guide
2. Complete Guide to Tracking Macros
3. Macro Calculations
4. Recipes
5. Grocery List by Macronutrient

Good luck!
 Fit6 Training Guide
Assessing Physique Progress:
Before you begin the program, take down your starting weight. You should always do this at the same
time of day- preferably first think in the morning with minimal clothing before you have eaten or drank
anything.
Sometimes the scale can be very unreliable, so I want you to take your starting measurements too. I go
by:
Waist (the smallest part- around your belly button)
Hips (around the “love handle” area)
Glutes (straight around the middle)
Upper Thigh

Lastly, take some before pictures! Sometimes changes in your physique aren't as noticeable to you
because you see yourself everyday, but it's very cool and exciting to see all the changes once you put
pics side by side. Wear whatever you are comfortable wearing, make sure it is form fitting or minimal.
Try to always take pics in similar lighting/time of day.

Training Guide:
Starting Out: Until you feel comfortable with doing all the exercises, keep the weight moderately light
so you can get used to the movement and the form. Take your rest days as you need them. Listen to
your body! It's normal to feel sore when starting a new program, but you don't want to overwhelm or
injure yourself by doing too much right off the bat. You will help yourself in the long run by starting
out slowly!

Warm Up: Before you begin each workout, you should warm up for about 5 minutes beforehand to
prevent injury. To do this, you can do some sort of light cardio to get your heart rate up a little. Before
every leg workout, always do the resistance band glute activation circuit. This will allow you to feel the
exercises in your glutes rather than primarily your legs. Before every shoulder workout, make sure
you're doing the warmup circuit. Shoulders are easily injured, so you want to make sure the stabilizers
and joints are all warmed up.

How to read the workout chart: On the first day, I have listed Squats, 2x15, 2x10. This means you
would be doing 4 sets, the first two with 15 reps, second two 10 reps. You would do your 15 reps, rest
the time listed, then repeat. Once you're on your third set, you would increase the weight and do 10
reps, rest and repeat.

I also have Supersets and Circuits included. This would mean you would do all of the paired exercises
consecutively without resting (so 2a., 2b., 2c.) then you would rest for the listed rest time and repeat.
For example:

Exercise: Rest:
2a. Smith Hip Thrust 1 minute
2x10
2x15
2b. Lying Leg Curl
2x10
2x15
2c. Cable Pull Through
2x10
2x15

You would begin the circuit by doing 10 reps of hip thrusts, immediately do 10 reps of Lying Leg
Curls, then go right into doing 10 reps of Cable Pull Throughs. After this you would rest for a minute
and repeat one more set of 10 reps for each exercise. Once you've done that, you would move on to the
last two sets (2x15) and repeat the exact same thing with each exercise, except this time you would
complete 15 reps.

There are quite a bit of Drop sets included in this program. A Drop Set is when you are performing
your last set of the exercise and once you finish you immediately lower the weight and repeat. For
example, below there is a Drop Set on the 4th set of Lateral Raises. If you were using 8 pounds to
complete 15 reps, you would lower the weight to 3-5 pounds and complete 20 more reps. This really
burns out the muscle and is allowing you to do the exercise until failure.

Exercise: Rest:
1. Lateral Raise 1 minute
2x10
2x15 Drop set 1x20

How to pick a weight: As stated above, start out slowly, start with lighter weights and don't rush with
increasing the amount of weight over time. Once you are comfortable with all of the exercises, you will
find that the last few reps of your set should be very challenging. You get what you put into your
workouts, so whether you're doing 10 reps or 15 reps, the last few should be difficult enough that you
couldn't do more reps than the listed amount. It should be hard, but make sure your form is still good.
If it's getting so difficult that your form is terrible and you feel you might hurt yourself, then lower the
weight!
WEEK 1-3 CARDIO:
2-3 sessions of steady state cardio for 20-30 minutes.

Steady state cardio is when you do cardio at the same intensity throughout the entire session. For
example, going for a run.

WEEK 4-6 CARDIO:

10-15 minutes of interval cardio followed by 20-30 minutes of steady state cardio. 3-5 times a week.

Interval cardio is when you perform an exercise for a short amount of time at a high intensity (30
seconds-1 minute) and then rest for the same amount of time (30 seconds-1 minute). My favourites are
skipping for 30 seconds, then resting 30 seconds. Or doing the battle rope for one minute and resting
for 30 seconds. The battle rope is really good cardio for when your legs are tired! You would repeat the
intervals until 10-15 minutes has passed.

“How much cardio do I do?”

If you have a sedentary lifestyle, I would recommend starting out with three cardio sessions for 30
minutes. If you are very active outside of the gym, you may be okay to start with two sessions for 20-
25 minutes.

If you don't see any change to your physique after 1-2 weeks, add either an extra cardio session or add
some time to your current sessions.

Once you get to week 4, the intensity of the cardio will increase because we will be adding in some
interval cardio training. If you are seeing results on the amount of cardio you are currently doing, don't
add extra time with the intervals -only use them to increase intensity. For example, if you are doing
three 30 minute sessions and seeing great results, switch to 20 minutes steady state and 10 minutes of
intervals. However, if you're doing three 30 minute sessions and find that progress is slowing, start by
adding 10 minutes to two of the sessions. By the next week you may add another interval, or another
steady state session. Pay attention to your body and see which type of cardio feels better for you.

Glute Activation Exercises (with mini band):

Glute Bridge x20 reps
Lying Hip Abduction x20 per leg
Seated Hip Abduction x20
Glute Bridge x20
Kickback x20 per leg
Seated Hip Abduction x20

Shoulder Warmup Circuit:

External rotation x20
Internal rotation x20
Lateral raise x20
Front raise x20 (10 palms down, 10 palms in)
Dumbbell rear fly x20
Band hyper extensions x12
Week 1:
Day 1: Legs #1/Abs

*do glute activation exercises first

Exercise: Rest:
1. Squats: 2 minutes
Warmup Set: 2x15
2x15

2x10

2a. Smith Hip Thrust (with band) 1 minute

2x10
2x15
2b. Lying Leg Curl
2x10
2x15
2c. Cable Pull Through
2x10
2x15

3a. Cable Kickback 45 seconds

3x15 Drop set 1x20 reps
3b. Dumbbell American Deadlift
3x15

Abs:
Hanging Leg Raises (lying leg raise) 1 minute
3x15
Day 2: Shoulders #1

*do shoulder warmup circuit first

Exercise: Rest:
1. Lateral Raise 1 minute
2x10
2x15 Drop set 1x20

2. Overhead Press 2 minutes

Warmup set: 1x15, 1x10
3x5
Backdown set (30% of weight) 1x20

3a. Cable Lateral Raise 1 minute

3x10
3b. Bar Upright Row
3x10
3c. Dumbbell Fly
3x15

Triceps Circuit: 1 minute

1a. Skull Crusher
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Side To Front Raise: 1 minute

4x10 Drop set: 1x20 reps
Day 3: Upper/Abs

Exercise: Rest:
Deadlifts:
Warmup sets: 1 minute
Bar x15
3x10 (low weight for first set, increase weight on second and
third)

2x8 2-3 minutes

2x5

2a. Chin Ups (assisted with resistance band or assisted pull up 1 minute and 30 seconds
machine)
4x8-10
2b. Lat Pulldown
4x10
2c. Hammer Curl
4x15

3a. Push Ups (modification- version on knees) 1 minute

3x10-12
3b. Cable Row
3x10
3c. Incline Seated Bicep Curl
3x15

4a. Machine Row 1 minute

3x10
3b. Face Pull
3x10
3c. Incline Dumbbell Press
3x10

Abs Superset: 1 minute

1a. Weighted Pike (modification- lying leg raise)
3x20
1b. Heel Touch
3x30
Day 4: Legs #2

*do glute activation exercises first

Exercise: Rest:
1. Glute Bridge 2 minutes
Warmup Set: 2x15
2x15
2x10
Backdown set (30% of working weight) 1x20

2a. Sumo Deadlift 1 minute

2x10
2x15
2b. Lying Leg Curl
2x10
2x15
2c. Feet Elevated Banded Glute Bridge
4x20

3a. Cable Kickbacks 1 minute

3x15, Drop set: 1x20
3b. Dumbbell American Deadlift
3x15
Day 5: Shoulders #2/Abs

*do shoulder warmup circuit first

Exercise: Rest:
1. Lateral Raise 45 seconds
2x10
2x15 Drop set: 1x20

2. Overhead Press 2 minutes

Warmup: 1x15, 1x10
3x5
Backdown set (30% of weight) 1x20

3a. Dumbbell Front Raise 1 minute

3x10
3b. Dumbbell Upright Row
3x10
3c. Machine Fly
3x15

Triceps Circuit: 1 minute

1a. Skull Crusher
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Lateral Raise Drop set: Start at a weight that is moderately heavy and difficult to complete 12 reps with.
Once you have done 12 reps, lower the weight and add at least two more reps. Do this until you get to the
lowest weight which should be 3 pounds.

Abs Superset: 1 minute

1a. Weighted Sit Up (modification- no weight)
3x15
1b. Cable Crunch
3x15
Week 2
Day 1: Legs #1/ Abs

*do glute activation exercises first

Exercise: Rest:
1. Squats: 2 minutes
Warmup Set: 2x15
2x15
2x10

2a. Smith Hip Thrust (with band) 1 minute

2x10
2x15 Drop set: 1x20
2b. Lying Leg Curl
2x10
2x15
2c. Cable Pull Through
2x10
2x15

3a. Cable Kickback 1 minute

4x15 Drop set 1x20
3b. Dumbbell American Deadlift
4x15

Abs:
Hanging Leg Raises (modification- lying leg raise) 1 minute
3x15

Ab Wheel (modification-heel touch) 1 minute

3x10-12
Day 2: Shoulders #1/Abs

*do shoulder warmup circuit first

Exercise: Rest:
1. Lateral Raise 1 minute
2x10
2x 15 Drop set 1x 20 reps

2. Overhead Press 2 minutes

Warmup set: 1x15, 1x10
3x5
Backdown set (30% of weight) 1x20

3a. Cable Lateral Raise 1 minute

3x10
1x15
3b. Bar Upright Row
3x10
1x15
3c. Dumbbell Fly
4x15

Triceps Circuit:
1a. Skull Crusher 1 minute
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Side To Front Raise 1 minute

4x10 Drop set: 1x20

Ab Superset: 1 minute
1a. Stability Ball Tuck:
3x15
1b. Cable Crunch
3x20
Day 3: Upper/Abs

Exercise: Rest:
Deadlifts:
Warmup:
Bar x15
3x10 (low weight for first set, increase weight on second and
third)

2x8 2-3 minutes

2x5

2a. Chin Ups (assisted with resistance band or assisted pull up 1 minute and 30 seconds
machine)
4x8-10
2b. Lat Pulldown
4x10
2c. Hammer Curl
4x15

3a. Push Ups (modification- on knees) 1 minute

3x10-12
3b. Cable Row
3x10
3c. Incline Seated Bicep Curl
3x15

4a. Machine Row 1 minute

3x10
3b. Face Pull
3x10
3c. Incline Dumbbell Press
3x10

Abs: 1 minute
1a. Weighted Pike (modification- lying leg raise)
3x20
1b. Heel Touch
3x30
Day 4: Legs #2

*do glute activation exercises first

Exercise: Rest:
Glute Bridge: 2 minutes
Warmup set: 2x15
2x15
2x10
Backdown set (30%) 1x20

2a. Sumo Deadlift 1 minute

2x10
2x15
2b. Lying Leg Curl
2x10
2x15
2c. Cable Pull Through
2x10
2x15

3a. Cable Kickbacks 1 minute

4x15, Drop set: 1x20
3b. Dumbbell American Deadlift
4x15

Abs:
Hanging Leg Raises (modification- lying leg raise) 1 minute
4x15

Ab Wheel (modification-heel touch) 1 minute

4x10-12
Day 5: Shoulders #2/Abs

*do shoulder warmup circuit first

Exercise: Rest:
1. Lateral Raise 1 minute
2x10
2x15 Drop set: 1x20

2. Overhead Press 2 minutes

Warmup set: 1x15, 1x10
3x5
Backdown set (30% of weight) 1x20

3a. Dumbbell Front Raise 1 minute

3x10
1x15
3b. Dumbbell Upright Row
3x10
1x15
3c. Machine Fly
4x15

Triceps Circuit:
1a. Skull Crusher 1 minute
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Lateral Raise Drop set: Start at a weight that is moderately heavy and difficult to complete 12 reps with.
Once you have done 12 reps, lower the weight and add at least two more reps. Do this until you get to the
lowest weight which should be 3 pounds.

Abs Superset: 1 minute

1a. Weighted Sit Up (modification- no weight)
3x15
1b. Cable Crunch
3x20
Week 3:
Day1: Legs #1/Abs
*do glute activation exercises first
Exercise: Rest:
1. Squats 2 minutes
Warmup: 2x15
3x15
2x10

2a. Smith Hip Thrust (with band) 1 minute

1x10
3x15 Drop set 1x20
2b. Leg Curl
1x10
3x15
2c. Cable Pull Through
1x10
3x15

3a. Cable Kickback 1 minute

4x15 Drop set 1x20 reps
3b. Dumbbell American Deadlift
4x15

Abs:
Hanging Leg Raises (modification- lying leg raise) 1 minute
4x15

Ab Wheel (modification-heel touch) 1 minute

4x10-12
Day 2: Shoulders #1/Abs
*do shoulder warmup circuit first
Exercise Rest
1) Lateral Raise 1 minute
4x15 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 1x15, 1x10
4x5
Backdown set (30% of weight) 1x20

3a) Cable Lateral Raise 1 minute

1x10
3x15
3b) Bar Upright Row
1x10
3x15
3c) Dumbbell Rear Fly
4x15

Triceps Circuit:
1a. Skull Crusher 1 minute
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Side To Front Raise 1 minute

4x10 Drop set: 1x20

Abs Superset:
1a. Stability Ball Tuck
3x15
1b. Cable Crunch
3x20
Day 3: Upper/Abs
Exercise: Rest:
Deadlifts:
Warmup: 1 minute
Bar x15
3x10 (low weight for first set, increase weight on second and third)

2x8 2-3 minutes

2x5

2. Chin Ups (assisted with resistance band or assisted pull up mach.) 1 minute and 30 seconds
4x8-10
2b. Lat Pulldown
1x10
3x15
2c. Hammer Curl
4x15

3a. Push Ups (modification- on knees)

4x10-15

3b. Cable Row

1x10
3x15
3c. Incline Seated Bicep Curl
4x15

4a. Machine Row

1x10
3x15
3b. Face Pull
1x10
3x15
3c. Incline Dumbbell Press
1x10
3x15

Abs Superset: 1 minute

1a. Weighted Pike (modification- lying leg raise)
3x20
1b. Heel Touch
3x30
Day 4: Legs #2

*do glute activation exercises first

Exercise: Rest:
1a) Glute Bridge 2 minute
Warmup: 2x15
3x15
2x10

2a) Sumo Deadlift 1 minute

1x10
3x15
2b) Lying Leg Curl
1x10
3x15
2c) Feet Elevated Banded Glute Bridge
4x20

3a) Cable Kickbacks 45 seconds

4x15 Drop set 1x20
3b) Dumbbell American Deadlift
4x15
Day 5: Shoulders #2/ Abs

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15 Drop set 2x20

2) Overhead Press 2 minutes

Warmup: 1x15, 1x10
4x5
Backdown set (30% of weight) 1x20

3a) Dumbbell Front Raise 1 minute

1x10
3x15
3b) Dumbbell Upright Row
1x10
3x15
3c) Machine Fly
4x15

Triceps Circuit:
1a. Skull Crusher 1 minute
3x15
1b. Rope Pulldown
3x15
1c. Overhead Extensions
3x15

Lateral Raise Drop set: 1 minute

Start at a weight that is moderately heavy and difficult to complete 12
reps with. Once you have done 12 reps, lower the weight and add at
least two more reps. Do this until you get to the lowest weight which
should be 3 pounds.

Ab Superset:
1a. Weighted Sit up (modification- no weight)
3x15
1b. Cable Crunch
3x20
Week 4-6 do abs three to four times. The following ab workouts are 10 minutes long and include 10
exercises. Do each exercise for 50 seconds, use the ten seconds between each exercise to get into
position for the next exercise. This is really building up endurance in your abs, if you need to add in
some extra rest feel free to do so.

Abs #1: Abs #2:

Hanging Knee Ups Stability Ball Tuck
Weighted Pike Weighted Pike
Heel Touches Heel Touches
Cable Crunch Cable Crunch
Oblique Crunch left Side Plank left
Oblique Crunch right Side Plank right
Weighted Sit Up Weighted Sit Up
Weighted Pulses Starfish Crunch
Heel Touches Cable Crunch
Lying Leg Raise Lying Leg Raise

Week 4:

Day 1: Leg Day #1

*do glute activation exercises first
Exercise: Rest:
1a. Squat 2 minutes
Warmup set: 2x15
3x15
2x10
1b. Floor Seated Band Abduction
5x20

2a. Smith Hip Thrust (with band)

4x15, drop set 1x20
2b. Leg Curl
4x15
2c. Cable Pull Through
4x15

3a. Cable Kickback

2x15, 2x20, drop set 1x20
3b. Smith Machine American Deadlift
4x15
3c. Banded Side Steps
4x20
Day 2: Shoulders #1

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
4x10
Backdown set (30% of weight) 1x20

3a) Cable Lateral Raise 1 minute

4x15
3b) Upright Row
4x15
3c) Dumbbell Rear Fly
3x15
1x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15
2x20

Side To Front Raise 1 minute

4x10 Drop set: 1x20
Day 3: Upper Body

Exercise: Rest:
Deadlifts:
Warmup: 1 minute
Bar x15
3x10 (low weight for first set, increase weight on second and
third)

4x8 2-3 minutes

2a. Chin Ups (assisted with resistance band or assisted pull up 1 minute
machine)
4x8-10
2b. Lat Pulldown
4x15
2c. Hammer Curl
2x15
2x20

3a. Push Ups (modification on knees)

4x10-15
3b. Cable Row
4x15
3c. Incline Seated Bicep Curl
2x15
2x20

4a. Machine Row

4x15
3b. Face Pull
2x15
2x20
3c. Incline Dumbbell Press
4x15
Day 4: Legs #2

*do glute activation exercises first

Exercise: Rest:
1a. Glute Bridge 2 minutes
Warmup: 2x15
2x15
2x10
1b. Floor Seated Band Abduction
4x20

2a. Sumo Deadlift 1 minute

4x15
2b. Leg Curl
4x15
2c. Feet Elevated Banded Glute Bridge
4x20

3a. Cable Kickback 1 minute

2x15, 2x20
3b. Cable Pull Through
4x15
3c. Banded Jump Squats (modification-air squats)
4x20
Day 5: Shoulders #2

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
4x10
Backdown set (30% of weight) 1x20

3a) Dumbbell Front Raise 1 minute

4x15
3b) Dumbbell Upright Row
4x15
3c) Machine Fly
3x15
1x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15 1 minute
2x20
Week 5

Day 1: Legs #1:

*do glute activation exercises first

Exercise: Rest:
1a) Squats 2 minutes
Warmup: 2x15
3x15, 2x10
1b) Floor Seated Band Abduction
5x20

2a) Smith Hip Thrust (with band) 1 minute

4x15 drop set 1x20
2b) Leg Curl
2x15, 2x20
2c) Cable Pull Through
2x15, 2x20

3a) Cable Kickback 45 seconds

4x20
3b) Smith Machine American Deadlift
4x15
3c) Banded Side Steps
4x20
Day 2: Shoulders #1

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
4x10
Backdown set (30% of weight) 1x20

3a) Cable Side Raise 1 minute

2x15
2x20
3b) Upright Row
2x15
2x20
3c) Dumbbell Fly
2x15
2x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15 1 minute
2x20
Day 3: Upper Body
Exercise: Rest:
Deadlifts:
Warmup: 1 minute
Bar x15
3x10 (low weight for first set, increase weight on second and
third)

4x8 2-3 minutes

2a. Chin Ups (assisted with resistance band or assisted pull up 1 minute and 30 seconds
machine)
4x8-10
2b. Lat Pulldown
2x15
2x20
2c. Hammer Curl
2x15
2x20

3a. Push Ups (modified version on knees)

4x10-15
3b. Cable Row
2x15
2x20
3c. Incline Seated Bicep Curl
2x15
2x20

4a. Machine Row

2x15
2x20
3b. Face Pull
2x15
2x20
3c. Incline Dumbbell Press
2x15
2x20
Day 4: Legs #2:

*do glute activation exercises first

Exercise: Rest:
1a. Glute Bridge 2 minutes
Warmup: 2x15
2x15
2x10
1b. Floor Seated Band Abduction
4x20

2a. Sumo Deadlift 1 minute

4x15
2b. Leg Curl
2x15, 2x20
2c. Feet Elevated Banded Glute Bridge
4x20

3a. Cable Kickback 1 minute

4x20, Drop set 1x20
3b. Cable Pull Through
4x15
3c. Banded Jump Squats (modification-air squats)
4x20
Day 5: Shoulders #2

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
4x10
Backdown set (30% of weight) 1x20

3a) Dumbbell Front Raise 1 minute

2x15
2x20
3b) Dumbbell Upright Row
2x15
2x20
3c) Machine Fly
2x15
2x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15 1 minute
2x20
Week 6

Day 1: Legs #1:

*do glute activation exercises first

Exercise: Rest:
1a) Squats 2 minutes
Warmup: 2x15
4x15, 1x10
1b) Floor Seated Band Abduction
5x20

2a) Smith Hip Thrust 1 minutes

2x15
2x20 drop set 1x20
2b) Leg Curl
2x15
2x20
2c) Cable Pull Through
2x15
2x20

3a) Cable Kickback 45 seconds

2x15
2x20
3b) Smith Machine American Deadlift

4x15

3c) Banded Side Steps

4x20
Day 2: Shoulders #1

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
2x15
2x20 drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
2x10
2x15
Backdown set (30% of weight) 1x20

3a) Cable Side Raise 1 minute

2x15
2x20
3b) Upright Row
2x15
2x20
3c) Dumbbell Fly
4x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15 1 minute
2x20
Day 3: Upper Body

Exercise Rest
Deadlifts:
Warmup: 1 minute
Bar x15
3x10 (low weight for first set, increase weight on second and
third)

4x8 2-3 minutes

2a. Chin Ups (assisted with resistance band or assisted pull up 1 minute
machine)
4x8-10
2b. Lat Pulldown
2x15
2x20
2c. Hammer Curl
2x15
2x20

3a. Push Ups (optional modified version on knees)

4x10-15
3b. Cable Row
2x15
2x20
3c. Incline Seated Bicep Curl
2x15
2x20

4a. Machine Row

2x15
2x20
3b. Face Pull
4x20
3c. Incline Dumbbell Press
2x15
2x20
Day 4: Legs #2:

*do glute activation exercises first

Exercise: Rest:
1a. Glute Bridge 2 minutes
Warmup: 2x15
2x15
2x10
1b. Floor Seated Band Abduction
4x20

2a. Sumo Deadlift 1 minute

4x15
2b. Leg Curl
2x15
2x20
2c. Feet Elevated Banded Glute Bridge
4x20

3a. Cable Kickback 1 minute

2x15
2x20, Drop set 1x20
3b. Cable Pull Through
2x15
2x20
3c. Banded Jump Squats (modification-air squats)
4x20
Day 5: Shoulders #2

*do shoulder warmup circuit first

Exercise Rest
1) Lateral Raise 1 minute
4x15
Drop set 2x20

2) Overhead Press 2 minutes

Warmup: 2x15
2x10
2x15
Backdown set (30% of weight) 1x20

3a) Dumbbell Front Raise 1 minute

2x15
2x20
3b) Dumbbell Upright Row
2x15
2x20
3c) Machine Fly
4x20

Triceps Circuit:
1a. Skull Crusher 1 minute
2x15
2x20
1b. Rope Pulldown
2x15
2x20
1c. Overhead Extensions
2x15 1 minute
2x20
Complete Guide to Tracking Macros

What are Macros?

There are three different macro nutrients that make up your caloric intake. These
are protein, carbohydrates, and fat. You can easily track all of these by signing up
for free with My Fitness Pal, at www.myfitnesspal.com; you can also access My
Fitness Pal on your phone or tablet with their handy app!

Protein
Protein will help you build muscle and strength, and will help maintain any muscle
mass you already have. It keeps you full longer than fats and carbs, which is great
during a caloric deficit (when you are trying to lose fat). Building muscle increases
your metabolism, meaning you burn more calories throughout the day, so protein
is very helpful in improving your body composition.
Examples of protein sources: meat, fish, Greek yogurt, egg whites, and whey
protein.

Carbohydrates
Carbs are used for energy. This is why it's important to eat carbs pre and post
workout. They are stored in the liver, brain, blood, and muscles.
Examples of carbohydrates: fruit, vegetables, grains (rice cake, oatmeal, bread).

Fats
Fats are a very important macronutrient that your body requires in order to
function properly. When consumed in proper amounts, they can actually help you
lose fat! Fat also helps with hormone regulation, brain function, and absorbs
vitamins. After protein, fat is also quite filling and satisfying.
Examples of fats: egg yolks, nuts, nut butters, cheese, oils

How macros add up to calories:

Each macronutrient has a certain number of calories per gram:
-protein has 4 calories per gram
-carbohydrates have 4 calories per gram
-fats have 9 calories per gram
Example of your daily macros: 150 protein, 175 carbs, and 55 fat. To figure out
how many calories this is you would do the following:
150 protein x4 =600 calories
175 carbs x4= 700 calories
55 fat x9= 495 calories
600+700+495= 1795 calories

You only need to pay attention to the number of macros you are hitting, because
they will add up to the proper amount of calories. It is actually much more
accurate, because most food labels round up their calories. Some foods have
accurate macro listings, but the calories have been rounded up poorly, so
sometimes you might hit your macros perfectly, but the total calories on My
Fitness Pal will show a different number of calories than it adds up to. Ignore this,
if your macros are all within 5 grams above or below, you're fine.

Tracking your Macros

It is easiest to track your macros with an
app like My Fitness Pal. All you have to
do it press "add food" and type it in, or
you can even scan the bar code which is
even easier, because it will bring up the
food right away. In the picture beside,
you will see the barcode scanner in the
top right hand corner.

Once you start using My Fitness Pal, it

remembers foods you've eaten, which
makes it even easier, because you will
be able to select from "Recent" foods.

It's definitely easiest to plan out your

meals in advance either in the morning
or the night before. This ensures you
will be much closer to your macro goals.
You don't have to hit them perfectly on,
as long as you are within 5 grams above
or below each macro, it is fine. As you type your meals into the app, you want to
go to the bottom of the page and click "Nutrition" and then go to "Nutrients".

Here you can see your macros and fibre

intake. As you plan, you can keep
checking this section to make sure
everything is coming out correctly. If you
plan everything out and something is off,
you just go back to the "Diary" page, and
change some of your portion sizes.
Example 1: If you're a little low on fats,
you would increase a high fat food
portion size, or add in an extra food that
is higher in fat. To do this you could add in
some olive oil to a meal, or maybe
increase the amount of avocado that you
already had tracked.

Example 2: If you had planned out a bowl

of oats and you find you're a little over on
carbs, you could go back to the "Diary"
page, and lower the portion size until it is
closer to your daily carb goal.

Another scenario is if you want to fit in a

more calorically dense food, like a piece
of cake. You would enter the cake in first, and then work around it for the rest of
the day. You might have to have less carbs and fats in your other meals, but you
can still have your cake and reach your goals! When doing this, it's very important
to make sure you're still getting in your micronutrients (fruits and veggies), and
fibre. It's ok to plan in some fun foods here and there, but in order to get in your
micronutrients you have to be primarily eating food that is typically healthier.

Measuring your food:

When looking at a nutrition label, make sure you always look at the serving size.
Sometimes it is easy to assume that the macros are for one serving, but they
could actually be for multiple servings. It is most accurate to use a food scale in
order to determine proper portion sizes. Without a scale, you could easily overfill
a cup or measuring spoon and have hundreds of extra calories without even
knowing. Some foods like peanut butter will say the serving size is a tablespoon
(tbsp.), but when you weigh it out it can look very different than a standard
tablespoon. They usually have the weight in grams in the serving size, so that is
the most accurate way to track it. Unless it's something like egg whites or almond
milk, most foods are difficult to accurately measure in a cup. You want to weigh
foods raw because when they are cooked, it changes the weight.

A food scale is also convenient for foods without nutrition labels, like fruits, or
meats. To figure out the macros for foods without nutrition labels, you can either
look it up online, or type it into My Fitness Pal. Initially I would still recommend
weighing out very low cal foods, like spinach, just so you know what the portion
size is. Once you get the idea of what it looks like, it's ok to just estimate them.

It is easiest to use a food scale by putting your bowl/plate on it, and scaling it to
zero every time you're weighing a new food into the bowl.

Tracking Food At Restaurants:

Most restaurants have their nutritional info online on their website. You will also
find a lot of places already listed in My Fitness Pal if you type in the meal and
restaurant name. It might not be quite as accurate, but you can still have a social
life with your friends and family while reaching your goals.

At first when you are tracking all of this information it can seem a little
overwhelming, but as you are doing it each day you will get used to it. Please be
sure to ask questions if you aren’t sure about any part of the above info.
 Fit6 – Macro Calculations
Step 1:
Figure out overall calories:
Before breaking down macronutrients, we need to figure out how many calories you need to take in for
the day. This is done by taking your bodyweight in pounds and multiplying by 11 to 14.

Multiply by 11 if you are mostly sedentary throughout the day and are doing 2 or less cardio sessions a
week.

Multiply by 12 if you have a job that has you on your feet all day (ie. teacher.) and you're doing 3 or
more cardio sessions a week.

Multiply by 13 if your job is relatively active (ie. Waitress, mailman)

Multiply by 14 if you have a very active job and do cardio 4 or more times a week.

Be honest with yourself when picking these numbers. If you are very active, don't multiply by 11
thinking it will get you lean faster. You don't want to be losing much more than a pound a week or you
will lose muscle mass (which you need in order to look toned) and your metabolism and energy levels
will lower.

Step 2:
Figure out protein:
This step is simple, because you will be having 1g of protein per pound of bodyweight. If you weigh
120 pounds, you would have 120g of protein a day. If you weigh 150 pounds, you would have 150g of
protein a day.

Step 3:
Figure out fat:
For fats you need anywhere between 0.3 grams and 0.6 grams.

To decide which number you choose, you can base it off of personal preference. If you find you enjoy
foods with higher fats such as nuts, peanut butter, avocado, cheese, then multiply by 0.5 or 0.6. You are
more likely to stick to your diet if you enjoy the foods you're eating. If you find you feel very low
energy and need more carbs, then choose 0.3 or 0.4. The higher your fat intake is, the lower your carb
intake would be and vice versa.

I personally like going for a moderate fat/carb intake so I multiply by 0.4

Step 4:
Figure out carbs:
Take your daily protein intake and multiply by 4. There are 4 calories in a gram of protein, so this will
tell you how many calories you're consuming from protein.

Next, multiply your daily fat intake in grams by 9 to get your fat calories.

Add both numbers together, and subtract the result from the total number of calories you previously
calculated to eat each day. This will show you how many calories you need from carbs each day.
Divide this by 4 (carbs have 4 calories per gram) and that would be how many carbs you need each
day.

Plateauing
As you make progress, you may find you eventually plateau on certain macros/calories that worked
before. If you've stayed perfectly on track for two weeks and have not seen a drop in your weight or
measurements, subtract 80-100 calories from your intake. This should come mainly from carbs and fat.

Examples:

1. A 140 pound client with a desk job who does minimal cardio and enjoys eating higher fat foods.

Daily Calories = 140 x 12 = 1,680 calories

Protein = 140 x 1 = 140 g

Fat = 140 x 0.5 = 70g

Protein and Fat Calories = (140 x 4) + (70 x 9) = 1, 190

Carbs= (1,680 – 1,190) ÷ 4 = 122 g

Daily Macros: 140g protein, 70g fat, 122g carbs

2. A 190 pound client that trains at a very high intensity everyday

Daily Calories = 190 x 14 = 2, 660

Protein = 190 x 1 = 190g

Fat = 190 x 0.4 = 76g

Protein and Fat Calories = (190 x 4) + (76 x 9) = 1,444

Carbs = (2,660 – 1,444) ÷ 4 = 304g

Daily Macros = 190g protein, 76g fat, 304g carbs

Treat Meal: Sometimes you need a little break from your plan/tracking. For this I recommend you pick
one day of the week to replace one of your tracked meals with an untracked treat! You don't want to go
overboard and eat until you feel sick, but you can have something that you might be craving that's a
little more difficult to fit into your every day macros. (for example, some pizza and froyo).
 Fit6 - Recipes
Salmon Broccoli Slaw
85g Broccoli Slaw
85g Apple
120g Salmon
parsley
lemon juice
1 tbsp Kraft Calorie Wise Creamy Poppyseed Dressing

-cook salmon on pan with cooking spray, parsley, and lemon juice to taste
-in a bowl, combine broccoli slaw, sliced apples, and salmon cut into pieces
-mix in dressing

Green Bean Sloppy Joe

100g Extra Lean Ground Turkey
150g Green Bean
1/4 cup Quinoa
1/4 cup Salsa
1 tbsp Sloppy Joe Seasoning

-spray pan with cooking spray, add ground turkey and Sloppy Joe seasoning
-in separate pan, cook green beans with small amount of water and salt. Cover with lid
-cook quinoa (follow instructions on box)
-combine all cooked ingredients, plus salsa

Skinny Tex Mex Popcorn

30g popcorn kernel
30g low fat shredded cheese
sea salt
tex mex seasonings
Club House Parmesan and Herb

-pop popcorn kernels, add sea salt, parm seasoning, and tex mex
-sprinkle cheese on top of popcorn, microwave for 30 seconds

Zucchini Pasta
200g zucchini
150g pork
100g tomato
20g onion
any seasonings of your choice

-shred zucchini into noodles, slice tomatoes and onions, combine in pan with cooking spray and add
seasonings
-on separate pan, use cooking spray and cook pork. Once cooked, cut into slices and add to vegetables.
-add Club House Parmesan and Herb
Lemon Salmon and Mixed Veggies
120g Salmon
150g Green beans
100g Tomato

-on a pan, combine salmon, lemon juice, parsley, and garlic seasoning
-cover and cook on medium heat
-on a separate pan, cook green beans with some sea salt, once the beans are partially cooked, add
tomatoes
-combine veggies and salmon in bowl

Greek Yogurt
175g Liberte 0% Plain Greek Yogurt
140g Frozen Raspberries
20g (+) Peanuts
sweetener
-combine in bowl and enjoy!

Low Carb Protein Wrap

1 Flatout Foldit
35g Avocado
50g Zucchini
100g Tomato
20g Onion
1/2 cup Egg Whites
1 Egg
3 slices Natural Selection Turkey
30g Low Fat Shredded Cheese

-spray pan with cooking spray, add egg whites and egg. Cover and cook over-easy until cooked to
desired level
-slice up zucchini, tomato, and onion, add to a pan, sprinkle sea salt, cover and cook on medium heat.
-spread avocado on to the Foldit, add meat slices
-put eggs and veggies into wrap, fold up and enjoy
-the amount of eggs and veggies cooked won't fit into the wrap, I fit what I can into the wrap and eat
the extra egg whites and veggies separately

Peanut Protein Oatmeal

30g-40g Quick Oats
1/4 cup Egg Whites
50(+)g Banana
15g-30g Low Fat Peanut Butter

-measure out oats into bowl, mix in water and microwave for 1 minute or until water is absorbed and
oats aren't watery
-add in banana, egg whites, sweetener and a little more water. Microwave again for up to two minutes,
take out bowl and stir well with a fork so the egg whites don't clump
-the two steps make the oats fluffier so it looks like you're eating more!
-add peanut butter on top
Low Carb Breakfast Pizza
1 Flatout flatbread
1 Egg
1/2 cup Egg Whites
30g Low Fat Shredded Cheese
3 slices Turkey Bacon
2 tbsp Salsa
Clubhouse Parmesan and Herb Seasoning

-preheat oven to 400 degrees F (200 C)

-cook flatbread for about 8 minutes, or until it's at a desired level of crispiness
-scramble egg and egg whites on a pan with cooking spray
-pan fry turkey bacon
-put salsa, cheese, eggs, bacon and seasoning on the flatbread. Cook in oven until cheese is melted.

Lentil Avocado Protein Bowl

-40g Red Lentils (weigh raw)
-40g Avocado
-100g Sliced Tomato
-150g Chicken Breast (weigh raw)
-any seasonings of your choice

-cook red lentils in water

-season chicken and cook on a pan with cooking spray
-combine all ingredients in a bowl and enjoy!

Spicy Salmon and Greens

1 Salmon Fillet
150g Asparagus
85g Brussel Sprouts
Season with Cayenne Pepper, Tex Mex Seasoning, and any other seasonings

-fry salmon on a pan with cooking spray and seasonings

-steam asparagus and Brussel sprouts with a little bit of water in a pan
-combine all ingredients

Under 200 Cal Snack: Mixed Veggie Bag

I will pre slice veggies and put them in a plastic baggies for every day of the week. This is a quick, easy
snack you can just grab and go. I like using cauliflower, cucumber, carrots, cherry tomato, and celery!
 Grocery List by Macronutrient
please note: the following list is not a comprehensive list of the food you can eat
but is intended to give you good ideas to pick from

Protein
-egg whites
-chicken breast
-ground turkey/chicken
-turkey sausage
-chicken bacon
-salmon
-tuna
-Greek yogurt
-whey

Carbs
-oats
-rice cakes
-sweet potato
-white potato
-whole grain/multi grain bread
-rice
-air popped popcorn
-apples
-bananas
-berries
-broccoli
-broccoli slaw
-green beans
-carrots
-spaghetti squash
-spinach

Fat
-peanut butter
-almond butter
-almonds
-extra virgin olive oil
-eggs
-low fat cream cheese
-low fat shredded cheese
-salad dressing
-almond milk

Note: since this is a flexible dieting approach you mostly want to eat healthy foods like the ones listed
above but you can still fit some 'fun' foods into your macros in moderation, such as low-cal ice cream.
Also, feel free to use any spices and/or herbs.
Supplement Recommendations: There are not really any supplements you NEED. I have always felt
that supplements should be kept to a minimum, a lot of them are pretty expensive and they aren't
necessary for progress. The only thing I would encourage is a Multivitamin. You should be eating a
variety of fruits and vegetables to get your micronutrients, but the multivitamin will help to fill in
anything you might have missed!

Other supplements:
Whey Protein
You want to find one that is low in fat and carbs. Some brands I have tried and like, are Optimum
Nutrition, Quest, and Cellucor. The only reason you want whey powder is if you have trouble hitting
your protein macros without it. Or if you enjoy making protein pancakes, protein ice cream, etc. You
can get it if you want, but don't feel that you NEED it in order to make progress.

Creatine Monohydrate
This helps with building strength and muscle. On the bottle, it may recommend you do a loading phase-
don't do this, it's not necessary, you'll go through it way faster and either way it will be absorbed. You
want to make sure it is a powder and it is pure/micronized. I use All Max brand!

Probiotic
This helps maintain overall good health in your gut which is important. Probiotics promote a healthy
digestive track, and boosts your immune system. I use Renew Life.

Omega 3's
Contains EPA and DHA- fatty acids your body needs to function. This can help your mood, joint pain,
and lowers your risk of heart disease. I use Progressive.

Greens Powder/Multivitamin
This allows you to fill in the nutritional gaps that you're not getting from food. Having vitamin
deficiencies can negatively effect your health in the long run. You may feel fatigued, have low energy,
poor sleep, depressed, etc. I noticed my energy levels do improve when I take my greens powder. I use
Athletic Greens.