Body By Kraft
​Cardio Nutrition Plan

Cardio Nutrition Plan
Fasting cardio in AM of your choice 30-40 mins. Can switch up these cardio plans throughout the week.
  1. OPTION 1
    5-10min walk/jog then intervals on treadmill 30-sec. on 30-off for 20-mins then walk. Your incline will be at 2-4% can go higher if you like. Will be tougher though. Speed 7-10 mph. Find a speed you can hold for the 20-mins/adjust if needed!
  2. OPTION 2
    Jog for straight 10-mins then fast walk for 10-mins- then jog another 10-mins 30-total
  3. OPTION 3
    Stair Stepper or Elliptical 20-30 mins of your choice.
  4. OPTION 4
    Sprints: 10-sec on at incline of 10-15% or what you can handle. Speed 10-12 mph, or what you can handle for 10 sprints. Then slow jog for 20 more mins at slower speed to finish out or fast walk
  5. OPTION 5
    Just fast walk at 2% incline or higher, and a speed 3-4 mph or what you can handle for 30-60 mins

Meal one after fasting cardio:

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Breakfast: 1- whole egg 🥚 1/2 cup liquid egg whites.

Ezekiel 4:9 1-2 slices of toast with peanut Butter, or a little avocado 🥑

Less then 1/2cup of Raspberries, Strawberries, or Blackberries. You choose a little from each, but no more then 1/3 cup total!!

Snack: 

Scoop of Replenish Protein, and one scoop of the Greens 

Lunch:

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Mix lettuce, Spinach, zucchini, squash if possible, then add in fruit like from breakfast with your choice of protein. Grilled chicken, tuna, lean beef 96/4 %, 99% lean ground up turkey, or Tilapia fish. Limit Salmon to once week.

Snack: 

Plain Chobani or Greek yogurt, but make sure it has 5-grams of sugar or less in it. Then add 1/2 scoop of Replenish protein to it with shaved Almonds.

Dinner:

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Mix lettuce, Spinach, zucchini, squash if possible, then add in fruit like from breakfast with your choice of protein. Add in one small sweet potato  [🍠]  Grilled chicken, tuna, lean beef 96/4 %, 99% lean ground up turkey, or Tilapia fish. Limit Salmon to once week

Before bed if needed:

Ezekiel bread with peanut butter, or yogurt again with protein. Other great choices: Cashews, almonds, Pistachios, or Walnuts. 

Optional

You can take a 1-scoop of Replenish Protein with 1-scoop of Greens 🥬 and put them in a blender with 8-12oz water, or Unsweetened almond milk. Then add in 1/3 cup of your choice of fruit strawberries, blackberries, blueberries, or raspberries. Then add in your choice of fats: 1-tbsp. Peanut Butter, or 8- plain almonds in blender to make smoothie.

Also, if you’re looking to gain weight! Then just add 1/2-1-cup oatmeal to smoothie, and 1-cup pasta or brown rice to your lunch and dinners. That will give you the extra calories

Fiber: Women should have 25 grams of fiber a day, and men should have 38 grand of fiber a day.
 
Protein: Women should have 15-20 grams of protein every 3-4-hrs roughly on low carb diet, and men 20-40 grams every 3-4 hrs

Fats: Should be roughly 12 grams or less for women per-meal, and men 12-20grams per-meal make sure to keep saturated low as possible!

Sugar: 12-grams or less per-meal or as close to 0 as possible to stay lean!

Carbs: Women 15-30 grams per-meal depending on goals every 4-hrs at Breakfast-Lunch then taper it down around 3-4pm stick to mail vegetables/greens with protein/fats. Guys will be around 30-60 depending on goals.

Weight Training:

Try for 2-3 days or more week of weights, and finish up with another round of cardio after weight training if possible, or cardio later in day after 2-3hrs after your meal. 

M-W-F weight training days. Monday do all lower, Wednesday all upper, and Friday full-body. This’s just example. You can go to my two Instgram pages @Kraftfitness and @Bodybykraft and just pick out 2-3 exercises, and do all back to back without rest. Keep the reps high 15-20 to burn fat and take 1-2 min rest after finishing exercises before repeating circuit again. Try going through circuit 1-3 times followed up with your choice of cardio after last set through.

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