The BFF Workout Plan: WEEKS 6-9

Hey everyone!

Today is the start of week 6 for me! And MAN DO I LOVE the results I can visibly see from just 5 weeks of consistent exercise.

My muscles are forming and my body is toning!

However, I noticed I am struggling with the weight loss portion.

I discovered that my daily diet isn’t 100% effective. I still eat a lot of cookies, the occasional greasy treat, and too much alcohol. So today I am changing it up!

For 30 days, I am decreasing how much sugar I am consuming.

So the goal is to not eat sugar, meat, and or dairy during the week and only allow myself one cheat treat  a week.

This is going to be hard. The meat portion will be easy because I don’t eat it that much since I’ve tried going vegan. But sugar and dairy…GURRRRRRL I might pass out this week.

But I have a feeling that this has been my problem with not seeing the scale move.

So here is the plan I’ll be following for the next 3 weeks!

I’m switching up my routine completely to avoid plateauing. (Something that drives me insane!)

WEEKS 3-6:


45-60 minutes 3 days a week 

20-30 minutes 2 days a week


Monday, Wednesday, Friday: 

Lower Body Day!

Tuesday, Thursday: 

Upper Body Day!

*CARDIO: Any form of cardio can be done for the next 3 weeks as long as I am sweating like crazy & feel the burn!

*STRENGTH: Any form of strength training is fine as long as my muscles feel it and my body gets tight. I keep my strength training sessions between 15-30 minutes max as I want to sweat, feel the intensity, and not over work my muscles since I am choosing to work out 5 times a week with 2 rest days. 

15-20 minutes of strength training on my long cardio days. 

20-30 minutes of strength training on my short cardio days. 


Rice, beans, vegan frozen meats, fresh greens, carrots, bananas, blueberries, 100% real stevia for sweetening, organic tortilla chips, steel cut oats, Grapes, tomatoes, potatoes,plant based protein powder, all types of teas, non active yeast, oils, bread OCCASIONALLY, more fruits & veggies, Nut/Rice/Coconut milks, AND TOO MUCH WATER.

Absolutely no Alcohol.

No sugar, meats, dairy unless I have a craving w/ a maximum of one treat a week.

I have an 8 hour window to eat 11am-7pm or 12pm-8pm.

I try to workout & consume water before I eat. 


So if you would like to join my best friend & I for weeks 6-9, come on through! 

Check out previous weeks if you are just learning about our routine.

Thanks for viewing & see you in a few weeks! 

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