Ok lets get down to the nitty gritty of Intermittent Fasting.  I am going to share my eating schedule and workout regiment in hopes that it will help you on your IF/FWTFL journey. 16-8 is the normal intermittent fasting schedule.  That means you don’t eat for 16 hours a day and you do eat for 8 hours a day.  I, personally, cant do that.  I do a 14/10 split where I don’t eat for 14 hours a day and do eat for 10.  If you’re doing FWTFL please note my low carb days and workouts.  I plan my workouts around my diet- low carb days are for cardio and leaning workouts.  My high carb days are for when I want to build muscle (booty and shoulder days).  

Monday Legs 

• 10 minutes stair master- level 8 whole time
• Squats- build up to your heaviest squat x20 and let me know here what it is 
• Lunges 3x:30x20lbs
• Sumo Squats 3x20x30 
• Calf Raises 3x20x30 (15lbs in each hand)
• Curtsy Lunges 3x20x30 (15lbs in each hand)
• Switch Lunges 3×30
• 10 minutes stationary bike 10 minutes- 1 minute sprint 1 minute “rest”

Tuesday Shoulders/Abs (high carb)

• Bent Over Flys 3x12x10 
• Upright rows 3x12x20 
• Overhead Press 3x12x20 
• Arm Forward Raises 3x12x5 
• Cable Lateral Raises 3x12x10 
• Rows 3x12x30
• Toe Touches 3x12x20 
• Decline Abs 3x12x10 
• Cable Crunches 3x12x30

Wednesday Cardio

• 10 minute run- let me know how far you go! 
• 10 minute elliptical- level 10
• 10 minute stationary bike HIIT
• 10 minute elliptical- level 10 
• 10 minute run- let me know how far!

Thursday Booty (high carb)

• THE BEST DAY! 
• Hip Thrusters 3x12x60 
• Good Mornings 3x12x40 
• Step Ups 3x14x20 
• Leg Press (feet need to be wide and high up on platform) 3x12x80 
• Deadlift 3x12x40 
• Cable kickbacks 3x12x30 

Friday Arms/Cardio/Abs 

• Curls 3x20x10 
• Tricep Extensions 3x20x10 
• Bench dips 3×20 
• Hammer Curls 3x20x10 
• Head Crushers 3x20x10 
• Cable Curls 3x20x10 
• Rope Pull-downs 3x20x10 
• 20 minutes elliptical 1 minute on 1 minute rest HIIT 
• Side 2 Sides 3x12x25 
• Plank Hip Dips 3×30 
• Hanging Oblique Crunches 3×12

Saturday REST

Sunday Booty/Shoulders

• Side Squat Walks with Booty Band 3x:45 
• Shoulder Press 3×25 
• Side Leg Press 3x12x180 
• Lateral Raises 3x12x15 
• Froggers 3x12x140 
• Pike Push-ups 3×12 
• Cable Side Donkey Kicks 3x12x35 
• Incline Bench 3x12x65
• Hip Adduction Burn-Out 3x12xexhaustion