Lose 10 pounds in 21 days

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Valentine’s Day Special!

Lose 10 lbs or more in 21 days!

For a limited time only I am doing online coaching for 21 days for $50!

This includes:

  1. Macro nutrient breakdown for your body type and height,
  2. Recommended workout schedule and work out to follow
  3. 24/7 support through email or chat
  4. Free downloadable “What Foods to Avoid” pdf included! Send me a dm or email so we can get started! Limited space only! (This deal ends on Valentine’s Day.)Sign up below: 

The Petite Advantage Diet |Day 21 | Final Thoughts

weight loss

Hey savages!

Today marks the last day on the petite advantage diet! Watch my vlog for more information and reach out to me if you have any questions.

Final Results: Went from 169.6 to 162.6. I lost 7 lbs total in 21 days. There are different variables that prevented me from losing any more weight. On the third week of the diet I had surgery so I could no work out. I also got swollen and bloated due to surgery and pain medication.

All in all I know I could’ve lost 10-15 lbs.


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

For a limited time (V-Day special valid until Feb 14th) only get 21 days of online coaching for $50! This includes:

  1. 24/7 e-mail support
  2. Macro calculations for your weight and height (whether your goal is weight loss or gain weight)
  3. Recommended workouts and workout schedule

Calories

I have been craving In n Out forever and I finally decided to eat some today! It was was glorious, but dairy does mess up my stomach. I know the diet is over but I am going to continue to be consistent.

Since I cannot work out for another 5 weeks I am going to eat 500 calories less than it takes to maintain my same without any exercise. My TDEE (total daily energy expenditure) is 1800 calories, so minues 500 I will be eating 1,300 calories a day and see how that goes! I will keep you all updated on the weight loss.

myfitnesspal


Final Thoughts vlog below:


Let me help you lose 10-15 lbs in 21 days. Leave your name and e-mail and your goal so I can better help you reach your goals below:

Limited time offer!

The Petite Advantage Diet | Day 3

petite weight gain

Hello savages!

Today is day 3 of the petite advantage diet.

I am assuming this is water weight just because I have been drink like 4 – 24 oz drinks a day with tea. I like to drink green tea, but any tea without sugar will help.

I started this diet at 169.6 lbs and now am at 164! 


Are you interested in the diet yourself? I can guide you through the diet, breakdown of macros and exercise regimen, as well as 24/7 email support. Click here to learn more!


Calories

myfitnesspal


Workout – chest and triceps

Bench press – 3 sets of 12 reps

Seated fly – 3 sets of 15 reps

Chest incline machine – 3 sets of 12 reps

Machine Triceps push down – 3 sets of 12 reps

Triceps kick backs – 3 sets of 12 reps

Push down – 3 sets of 12 reps

 


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The Petite Advantage Diet | Day 2

petite diet

Hello savages! 

It is day 2 of the diet and I already lost 3 lbs! But to be fair it is probably water weight since I am drinking a lot more water.

Interested in learning more about the 21 day diet, click here!

Remember to drink half your body weight in ounces of water!

I drank 72 ounces of water today.

Tomorrow is 1,600 calories day! Yay! Excited about that. One thing I already enjoy about this diet is that the cycling of the 1 day of higher calorie intake helps me stay motivated and on track!

Today I ate 1,150 calories. I know I went a little over but that’s okay. I also went a little over carbs.

A fair cushion is 5-10 grams over or under when it comes to counting macros. No worries!

Tomorrow I can just deduct 50 calories from my daily intake and we are set. I had trouble getting my fat in today! 

petitedietday2

Workout: Legs – emphasis on quads.

Leg press – 4 sets of 12 reps

Hack squat – 4 sets of 10 reps

Leg extension – 3 sets of 12 reps

Calf raise – 4 sets of 15 reps

Goblet squat – 4 sets of 15 reps

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the petite advantage exercise plan

weight loss, go fit

The Exercise Plan

  1. I suggest purchasing gravity straps like GoFit Gravity Straps by GoFit Link: http://a.co/0us1yR3
  2. You can also work out at your gym, most gyms have TRX stations now a days.
  3. You will be working 3 times a week. You can pick which days to work out but I would pick 1,600 calories days because I know I will be hungrier on those days.
  4. You will not do ANY cardio. There is studies that cardio is not beneficial for weight loss, especially for petites. Have you ever felt hungrier after you go on a run and end up eating more than you planned? Yeah, that is going to be a no for cardio. Strength training is the way to go for petites.
  5. The more lean muscle we have the more calories we burn. We will be leaner and look good – win-win.
  6. Even though you won’t be working out more than 3 times a week, you must still be active at least 60-90 minutes a day. As petite women sitting around for hours and hours is not good for our small frame. So, take a walk, clean your place, anything that will keep you moving 60-90 minutes a day. I like to stand up while I am working.
  7. Try to watch no more than 2 hrs. of tv a day.
  8. I want you to weigh yourself at least every 2 days.
  9. Take a picture on your first day, then at the end of your first week. Follow the same pattern, at the beginning of a new week take a picture then take a picture at the end of the week.
  10. It does not matter when you start but whatever day you pick of the week make sure you are following the 3 day cycle and repeat the cycle for 21 days.
  • Try to find a work out buddy to keep you accountable!

Reach out to me at ruthlessphysique@gmail.com for help with diet and exercises for free!

The petite advantage diet

Happy New Year savages! New year means a lot of new years resolutions and I am sure that means for some people that they either plan to lose weight, or become healthier, or move around more. Well if you savages want to try the petite advantage diet with me keep reading!

My weight loss has fluctuated so much. I remember when I was 140 lbs and thought I was fat. I weight 170 lbs now! I got engaged October of 2017 and I do not plan on weighing 170 on my wedding day. Lucky for me I have a year and a few months to get in tip top shape for my wedding. I started reading The Petite Advantage Diet and was interested in trying it out just to see how it works. Now, I did my research online and have not really seen anyone truly try this diet and post before and after pictures or see any kind of results. I am giving it a go.

If you want more information on the diet send me an e-mail at ruthlessphysique@gmail.com. You know me I always like to experiment. Moving on below is some information I gathered from the book. There are recipes and step by step instructions in the book to follow if you want to go in depth. You can get the book on amazon click on the link The Petite Advantage Diet. Another thing I want to add about the book is the diet is not made for vegetarians or vegans so if you choose to do this diet you may want to switch meat or dairy products with vegan friendly ones. This book is made for women of 5’4 stature and shorter.

As a petite woman (5’1) I have found it hard to lose weight and keep it off. I see all these fitness models on social media and they are all tall and skinny. It’s hard to relate to these girls because I have always been petite. I was 140 a few years ago and now I weight 170! How did that happen?! As a small petite woman any additional calories a day can have a significant impact as opposed to someone who is taller.

Think of our bodies as a kid’s pool and a tall person’s as an Olympic pool. If you put a hose in a fill it with water which one fills up faster and can overflow? The kid’s pool. Petite women are the kid’s pool. We don’t have the space like an Olympic pool to fill up. If we fill up, we overflow, and we end up gaining weight slowly.

  • Water bloat is much more obvious on petites. Sodium hits us harder than tall girls, therefore we need to limit our sodium intake.
  • Fiber is our best friend. Fiber keeps hunger at bay. On this diet eat 3 to 5 grams of fiber 15 minutes before dinner.
    1. Fiber fills your stomach, it is heavy and big and passes right through your body.
    2. Fiber has a role in regulating blood sugar – which is linked to hunger.
  • I don’t know about you, but I have always struggled with going to the bathroom regularly. Fiber helps you become regular and will make your stomach feel flatter and leaner.
  • It is very important for petites to manage their hunger because they don’t have the room for extra calories.

Protein

  • You will be eating 35% of total calories in protein.
  • Protein is very important for the petite woman
  • Protein has a high thermic effect. Thermic effect is the number of calories your body burns to bite, chew, swallow food and the amount it takes to process and digest it.
  • Protein’s thermic effect is as high as 30%, meaning that if you eat 100 calories of protein, 30 calories go to eating and digesting and the rest goes to your body. On the other hand, fat on has a 2% to 3% thermic effect.
  • Protein helps maintain lean muscle tissue when restricting calories and losing body weight. The more protein the more muscle will be spared.

Fat

  • You will be eating 25% of total calories in fat.
  • Avoid saturated fat – it is linked to heart disease and other illnesses.
  • Saturated fats are in fatty meats, full fat dairy, butter, etc.
  • Saturated fats can cause more damaged to petite woman due to our size.
  • Unsaturated fat on the other hand is linked to good cholesterol and aids in reduction of heart disease. Peanuts, olives, soybeans etc. have unsaturated fat.

Carbs

  • You will be eating 40% of total calories in complex carbs.
  • Simple, white and refined = bad, there is hardly any nutritional value in this type of carb. It is easy accessible though. It turns to glucose in the bloodstream and hardly spends any time in your stomach. Not good. They also cause inflammation.
  • Complex carbs = good, in moderation, especially for petite woman. It includes whole wheat and whole grain and has fiber and more nutrients. It says in your stomach longer and slowly enters your bloodstream. It also regulates hunger hormones.

 

  • During this 21-day diet you will also be food cycling. This will help you lose weight faster and fat as well.
  • You will have 2 low calorie days (approx. 1100), followed by 1 high calorie day (approx. 1600).
  • This tricks your metabolism.
  • It also mentally rewards you because you will stick to your diet to get to that high calorie day and enjoy it.

First, we have to figure out your BMR = basic metabolic rate – this is an estimate of how many calories you’d burn if you were to do nothing but rest for 24 hrs. You can find a calculator online (myfitnesspal has one) to do it for you but the calculation for women is:

BMR = 655.1 + (4.35 × weight in pounds) + (4.7 × height in inches) – (4.7 × age in years)

Then you would multiply what you get with a ratio depending on how often you work out:

  1. If you are sedentary (little or no exercise), multiply by 1.2.
  2. If you are lightly active (some light exercise like walking or sport one to three days a week), multiply by 1.375.
  3. If you are moderately active (moderate exercise/sports like singles tennis three to five days a week), multiply by 1.55.
  4. If you are very active (hard exercise/sports six to seven days a week), multiply by 1.725.
  5. If you are extremely active (this is Olympic training, ladies, so probably does not apply to most of you), multiply by 1.9.

The Eating Plan

  1. You will eat your biggest meal for breakfast, NEVER skip breakfast.
  2. You will follow a 3-day cycle – 2 days 1100 calories, follow by 1 day 1600 calories.
  3. Download myfitnesspal to keep track of your calories and macros.
  4. Drink at least 40 oz. of tea (green tea or iced tea – no added sugars)
  5. Drink have your weight in water in oz. so if you weigh 160lbs, drink 90 oz. of water. Bloat does not help us petite girls.
  6. Also try to drink iced water and tea, you body burns more calories this way.
  7. No juice, eat the fruit instead it’s packed with fiber.
  8. Avoid simple carbs. (white rice, white potatoes, white bread anything white)
  9. Only have complex carbs like whole wheat and whole grain sporadically.
  • Eat more veggies and fruit. (fruit is not bad!)
  1. Eat 3-5 grams of fiber, 15 minutes before dinner. Try a supplement.
  2. Stock up on veggies, fruits and protein such as chicken breast, turkey, tofu (for vegetarians).
  3. Buy cooking spray instead of oil. You can have 1 tbsp. of oil if you are cooking a meal but make sure you count into your macros. If you need help calculating a keeping track, send me an e-mail at ruthlessphysique@gmail.com

1,100 Calories Allocation

  • 400 calories for breakfast
  • 300 calories for lunch
  • 300 calories for dinner
  • 100 calories for a snack (mid to late afternoon, 3-4pm)

     1,600 Calories Allocation

  • 500 calories for breakfast
  • 400 calories for lunch
  • 500 calories for dinner
  • 2 – 100 calories snack
    1. Midafternoon, 3-4pm
    2. Immediately after exercise
    3. Treat – you can have 2 – 100 calories snacks for dinner twice during the first 21 days on a high calorie day.

If you need help calculating your bmr, or need help with myfitnesspal don’t be afraid to reach out! We can do this in 21 days. I will be posting before and after pictures to let you guys know how it goes!