OSC Member Shayna Tailored Video Series


Hi Shayna

The goal this month = Shred fat and feed muscle ‘faster’, WITHOUT… Drastically cutting calories for long periods of time + Slow-go cardio

This is the approach that we’ll take to get there…

1) Carb tapered meals

You work during the night, which means your last full meal is probably at around 5.00-6.00am in the morning.

Whatever the time is that you sleep… Cut eating heavy carbs 3-4 hours before you sleep (Oats, rice, potatoes, pasta…).

2) Calorie taper your intake

This means you’ll eat most of your calories in the first half of the day… Gradually eating less until it’s time to go to sleep. But your daily intake will remain the same.

3) The lower in fat Venus meals

On average, your current meals probably send your total daily fat in take to over 100 grams.

Your tailored daily fat in take is of course 36 grams. So that’s 2-3 times more than what you need.

Take a look at the Venus meals/foods.

You don’t need to eat those meals every time. But a good thing to do is to look for foods that are lower in fat when shopping…

The foods that you already buy (Rice, wheat, oats, grains, meat), just variations of those foods that are lower in fat.

You’ll see many examples in the Venus meals.

That’s your focus every time you eat a meal. At least for this month.

4) The calorie intake zig zag

This is something we do to give a fat loss boost, but without constantly dropping calorie intake below the norm.

Counting calories isn’t something that gets done much after the first few weeks from starting. So… Just do this…

For 3 days = Eat smaller meals than your current daily meals throughout the day.

For 1 day = Go back to eat your normal sized meals.

Repeat that cycle for all of month #2

Aphrodite Butt Building

These are lower body split routines, so you can repeat the upper body split routines from The Venus Workouts… But with a slightly heavier weight across all upper body workouts.

Exercises to do… Do one of these everyday whether you workout or not… on the day.

Abs

– Bicycle + hold + stretch + ankle weights

– Mountain climbers with ankle weights

– Running on the spot till failure with ankle weights

All body

– Single arm ski swings

Butt

– Clam
– Quadruped