6 Week Transformation Trainer

Health & Wellness

 

The 6 Week Transformation Trainer is a fast-paced program aimed to transform by jump starting metabolism.  It’s an intense 6 week plan built on a foundation of lean muscle building, steady state cardio, and a precise nutrition plan.

The 6 Week Transformation Trainer isn’t easy, but you don’t easy.  Easy doesn’t transform, and you want results.  It is important that you follow this program as it is outlined to get optimum results.  Don’t skip that cardio, don’t cut that workout short, and don’t cheat with that meal.  There are no cheat meals on this plan, so stick to your commitment for these 6 weeks.

  • Each day will have a video to explain the exercises used during this program.
  • Be sure to check the weekly macros below.  Calculations will change weekly depending on your body weight.
  • Be sure to stay hydrated throughout the program by drinking at least one gallon of water per day.
  • You should eat 5-7 times per day, breaking up your macros between each of these meals.  This keeps your metabolism racing, and keeps your muscles fueled, aiding in recovery.

Stay on top of your cardio, especially on the weekend.  Cardio can be done inside or outside, so long as your heart rate is staying between 65-70% of your max heart rate.

Macros:

Week 1:  Protein 1.5g X body weight, Carbs .98g x body weight

Week 2:  Protein 1.28g X body weight, Carbs .89g x body weight

Week 3:  Protein 1.25g X body weight, Carbs .76g x body weight

Week 4:  Protein 1.23g X body weight, Carbs .71g x body weight

Week 5:  Protein 1.21g X body weight, Carbs .5g x body weight

Week 6:  Protein 1.18g X body weight, Carbs .47g x body weight

 

Approved Protein Sources

  • White Fish
  • Top Sirloin
  • Flank Steak
  • Turkey Breast
  • Chicken Breast
  • Egg Whites
  • Greek Yogurt
  • Fat-Free cottage cheese

Approved Carb Sources

  • Sweet Potato
  • Brown Rice
  • Oats
  • Quinoa