8 Week Female Toning - Cutting Program PDF
8 Week Female Toning - Cutting Program PDF
8 Week Female Toning - Cutting Program PDF
TONING DIET
30%
10%
60%
30% Protein
60% Carb
10% Fat
40%
20%
40%
40% Protein
40% Carb
20% Fat
CARBOHYDRATES
White rice big baby Oats
Wheat pasta Grits
Brown rice Red potatoes
Yams Exekial Bread
FOOD LIST
SIMPLE SUGARS
Banana Dates
Apple Pineapple
Berries Plum
Raisins
FATS
Peanut Butter Walnuts
Coconut Oil Cashews
Macadamia nuts oil Olive oil
Macadamia nuts Avocado
Almonds Almond Butter
VEGGIES
Squash Lettuce
Zucchini Broccoli
Pickles Cauliflower
Cucumbers Asparagus
Celery Green beans
Cabbage String beans
Monday - Upper Body / Core
Female Training Program: Week 1
ONLY CARDIO!
ONLY CARDIO!
www.1upnutrition.com
WEEK 2
AM or After Weight Training:
Cardio 30min Daily (Steady State Cardio)
Monday - Upper Body / Core
Female Training Program: Week 2
ONLY CARDIO!
ONLY CARDIO!
www.1upnutrition.com
WEEK 3
AM or After Weight Training:
Cardio 30min Daily (Steady State Cardio)
Monday - Upper Body / Core
Female Training Program: Week 3
ONLY CARDIO!
ONLY CARDIO!
www.1upnutrition.com
WEEK 4
AM or After Weight Training:
Cardio 30min Daily (Steady State Cardio)
Monday - Upper Body / Core
Female Training Program: Week 4
ONLY CARDIO!
ONLY CARDIO!
www.1upnutrition.com
WEEK 5
AM or After Weight Training:
Cardio 45min Daily (Steady State Cardio)
Monday - Legs (Quad Dominant)
Female Training Program: Week 5
AM or After Weight Training:
Cardio 45min Daily (Steady State Cardio)
OFF!
www.1upnutrition.com
WEEK 6
AM or After Weight Training:
Cardio 45min Daily (Steady State Cardio)
Monday - Legs (Quad Dominant)
Female Training Program: Week 6
OFF!
www.1upnutrition.com
WEEK 7
AM or After Weight Training:
Cardio 45min Daily (Steady State Cardio)
Monday - Legs (Quad Dominant)
Female Training Program: Week 7
OFF!
www.1upnutrition.com
WEEK 8
AM or After Weight Training:
Cardio 45min Daily (Steady State Cardio)
Monday - Legs (Quad Dominant)
Female Training Program: Week 8
OFF!
www.1upnutrition.com