Andrea Lee Live Update Member Page

 

Hi Andrea

Welcome to your official live update member page.

November 11th 2016


As stated in the video… The video above is your tailored daily exercises video. These are exercises that I have chosen for you, based on everything that’s going on with you right now.

– Fix cellulite on butt/thighs

– A total body shred

– Target abs

 

You’ll do that video every morning (At home is best), since your main workouts are done in the evening.

Now let’s get into your workout regime…

Your workouts

If any problems do come up with any exercises here, we’ll deal with them as they come. Because there may be exercises that don’t work well with your body structure. Especially since you stated you have issues with your back. That’s why this is a live update page.

The first step, is to avoid all vertical exercises such as squats, lunges and deadlift variations. But we’ll see how it goes as we ‘work’. Again… That’s why we have live update member pages now.

We’re going to start with an S-curve bodyweight circuit.

>> The official S-curve bodyweight circuit <<

These routines last 4-6 weeks. We usually change the routine every 4-6 weeks to outpace the rate at which your body adapts to change. That’s one part of the S-curve formula that speeds up results.

Your body should shred, without shrinking your butt, by doing a routine like this. ‘Cardio’, especially slow-go cardio shrinks your butt and isn’t much of a results booster.

So we won’t be doing any of that.

How we can combine this with crossfit so that there’s no conflict?

Simply send over your Crossfit plan and I’ll put something together.

Your nutrition

You workout in the evenings. So you can follow the ‘protocol’ S-curve meal structure

Breakfast

Carbs (Fast & slow digesting)
Protein (Fast & slow digesting)
Fats (Mono/poly-saturated)

Yup… You need all 5 at the start of the day.

Why?

Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.

Lunch

Protein (Slow digesting)
Fat (Mono/poly-saturated)
Fibrous carbs (Leafy greens)
Slow carbs (Optional)

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.

Snacks

Fruit, seeds and nuts

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.

Pre/Post workout

Fast protein and carbs

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.

Dinner

Slow protein
Slow carbs
Leafy greens

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat

…To protect your muscles as you sleep.

– We don’t focus on calories or grams at all at this stage. Simply eat until you feel content. Food types are more important. The workouts will govern how hungry you’ll get. Hence…

– No fruits at night

> Here’s some S-curve meal to play around with <

One thing you can do right now, is to send me the list of foods you have, from those meals that you have. I’ll then put them into your S-curve meal structure above.

The goal, is to get you used to the S-curve meal structure. It’s all about using those meals to create ideas for your own meals. We’ll dig deeper into the ‘food’ a little later on.

Future updates will appear below.

November 12th

Keep an eye on this… As I’ll be continuously be adding foods to this list.

Slow digesting protein

Chicken breast

Turkey breast

Casen (Supplement)

Lean meats

Egg whites

Salmon/Tilapia/Mackerel/Prawns/White tuna (All fish types)

Fast digesting protein

Whey protein

Non fat Greek yoghurt/Skyr yoghurt

Nori/Seaweed

PB2

Most beans (If the fat% is low)

Spirulina (Best added to a shake)

Slow digesting carbs

Brown rice/Wild rice

Quinoa

Oat meal/Muesli/Granola/Wheat cereals

Pasta

Potatoes

Yams

Linseed bread/Rye bread/Ezekiel bread/Brown bread

Fast digesting carbs

All fruits (Go for liquid ones like oranges or watermelon. But bananas and pineapple rank high for this)

All greens (Parsley, asparagus, lettuce, broccoli, Kale)

High Mono/Poly fats

Fish oil/tablets

Egg yolk

Avocados

Walnuts

Flaxseeds/Hemp seeds

Almonds

 

November 29th 2016

#1 One or two more sets on the ab exercise in tailored daily video.

#2 Zero carbs in the evening.

#3 4 workout days a week.

#4 And make sure you are KO’ed on the S-curve bodyweight circuits. Go for 4 rounds.

Nutrition is a key part of the formula. We want to speed up results. So you’ll have to stick to A-rated foods only, for now.

A = Apple

F = Apple pie

That’s how you should look at every single food source there is.

The problem with A-rated foods, is that it’s boring. So you’ll have to start adding fruit to certain meals.

#5 One other thing you can do, is to eat a fish snack or Casein before you go to bed. This will help ‘save’ your on-going results.

We’ll take a new selfie on December 13th.

December 10th 2016

So… It’s time to start giving you a full over view of what the next few months will look like, now that we’re ‘in the game’. Because you can only act effectively if you can see where you’re going.

But before we do that, here are some breakfast ideas to play around with…

Carbs

– Granola + Fruit (Raisin/berries) + Almond milk

– Muesli + Fruit (Raisin/berries) + Almond milk

– Shredded wheat/Weetabix

– When food shopping, look for other variations of these. The food label is key. Hi fiber and carbs should be the norm.

– Rye bread/Ezekiel bread + Any low saturated fat spread

– Melba toast (Zero fat)

– Quinoa

– Plantain (Fried tastes better, but boiled is healthier). So alternate from time to time. It’s best to eat with brown bread variations and beans.

– Pasta + dried fruit (Raisins) + Low fat sauce + Avocados + Nuts

– Baby potatoes + Your favorite leafy greens + The yogurt below + Berries

Protein

– Non fat greek yogurt/Icelandic yogurt + berries

– Turkey breast (Less thigh)

This all comes from experience and past/tried and tested meal ideas. Some you’ll like. Some you won’t. But for the long term, it’s all about shopping for food variations that are similar to the above. You’ll find them in the same sections in the supermarkets.

Starting our long term training shenanigans

I do the following with all long term members. It just works.

Strength progression

We’re going to choose a few key exercises and focus on progressing to the most advanced variation of each exercise. You’ll become an S-curve super woman once we get there. The reason for this, is so that you can perform the advanced stuff later on. Which will of course help to boost your results. Because they’ll be harder to come by if we don’t do this. You’ll start throwing hissy fits and the like. This is gold plan shenanigans. So that doesn’t happen here!

#1 Push ups

Do them as a warm up exercise every time you workout. But go for max reps on your first set. And record how many you do each time. Don’t worry about how high. Just go max.

Goal = Push ups > Increased bench press > Increased chin ups/pull ups > Muscle ups – It’ll be crazy if you get this far.

#2 Abs focus

Goal = Max rep no. bicycles > Max rep no. ankle weight bicycles > Air bicycles > Super rep and hold bicycles > Hanging bicycles

You’ll do both of these exercises regularly. It’s just a max rep test. But we’re winning once we see the numbers go up over time.

Switching our routines

We change them based on what starts to happen with your results. But as you know, we tend to work in 4-6 week periods. To out pace the rate at which your body adapts to change. And to set our bronze/gold periods. It gives our life ‘structure’ by doing this. There’s 10-15 routines to work through at present. But I’ll be choosing them for you.

We’ll be changing your TDE video this week. You’ll see it appear below soon.

– Knee raise > Throw over

– Push up position side to side jumps

– Leg kicks

– 45 degree abductions

Do one set of each exercise, then repeat. Put on ankle weights if you have them.

December 12th

The focus this week

#1 Varying foods

#2 Strength progression exercises (From above)

#3 New TDE video (Above)

December 13th

One good thing that works, is to slow it down with the workouts at the weekend. And to the, focus on all the S-curve nutrition stuff we’ve set so far.

This is also a results and habit building tactic.

Results… Because it allows your body to fully recover and refeed.

Habit building…  So that you can get used to practicing varying your meals. And focusing on the A-C rated food variations. Which we know is something you currently struggle with @ the breakfast meals.

Strength progression update 

So… Our goal is to surpass the 20 push ups in one set. You don’t need to do more reps on bicycles. That’ll just lead to injury.

Instead, you’ll focus on air bicycles and ankle weight bicycles at 50 reps in one set. 

We’ll be switching back n forth between weighted and non weighted max reps per set. And then to start adding ankle weights to the workouts. This will kick your ass. But this is how we achieve fast progress.

 Just follow my lead. Everything we add or change will be based on your ongoing physical and strength progression results.

 January 9th 

We knew this prior to your update. But S-curve nutrition is ‘your’ struggle. It WILL be fixed now, because you’ll be sending me what you eat, everyday without fail. Just like we did today. But here are some reminders.

#1 Continue to eat the egg yolk and avocados. Just eat it less and always before 2.00pm.

#2 You will avoid ALL crappy fat. And NEVER eat it at night (That feta). The same applies for fruit as well.

#3 If you’re eating meat, it will always be lean. Like… Chicken breast instead of thigh.

#4 No rice, potatoes or pasta at dinner time. That will change at some point this month.

 #5 Drink casein from 6.00pm until bed time, if you start to feel hungry.

#6 Make your breakfast your biggest meal and your dinner your smallest meal.

#7 Hit 4 workouts a week with the S-curve bodyweight circuits. And get 4 rounds in every time. 

Stick these on the note pad on your phone, so that you don’t have to always load the page to see this. Because you’ll load up todays update, every time you prepare a meal or snack.