Free 4 week fitness model peaking program!

Firstup shout out to Sean McCormack for the photo of Ieva, actually for the whole photoshoot. Dude is a serious operator.

So, you’re into your training; but you really want to get in the best shape of your life? Ok. I’m going to do something I never do, I’m going to tell you how to do it. I custom write all of my programs for my clients – I try to avoid using out of the box programs whenever possible. This is just an example of the type of programming it takes to do the final preparation for a fitness photoshoot. Will it be perfect for you? No. Because it wasn’t written specificially for you, but you’ll get into way better shape if you follow it!

So here’s the final 4 weeks of her prep cycle. You won’t look like Ieva at the end of it (see my post on looking like a figure model  as to why). This program is like the cherry on top of the icing on a cake of 2 years of grit, hard work and dedication. Ieva may be a stone cold fox, but she also trains like a demon sent from the fiery bowels of hell.

If you choose to follow any of this, its your call. This diet is not healthy, but it is necessary to get into this kind of shape. This diet is not reflective of what I recommend the majority of my clients eat, or reflective of what Ieva eats most of the year. It’s just a photo shoot prep diet. Let me say this again, eating like this (and training like this while eating like this) is not healthy.

As is always the case, I’d recommend engaging an experienced professional before commencing any kind of high intensity diet and exercise regime.

So if I haven’t scared you away yet, read on! You’re gonna cry, you’re gonna swear, you’re gonna be hungry and you’re gonna hate me! (welcome to what it’s like being one of my clients).

ieva bench
behind the scenes of the photoshoot

week 1

  1. sun 900kcal no carb, 3 litres water, rest
  2.  mon 900kcal no carb, 3 litres water, 9 min lower body AM HIIT, 1 hr cario PT, 40 min heavy core work
  3. tue 1000/600 kcal protein/veg, 3 litres water, 4.5 min upper body AM HIIT, 40 min high volume leg acessory & bear crawls
  4. wed 900kcal no carb, 3 litres water, 11 min lower body AM HIIT, 1 hr cardio PT, 40 min upper body pushing and pulling movements
  5. thur 900kcal no carb, 3 litres water, 5 min upper body AM HIT, 40 min cardio
  6. fri 900kcal no carb, 3 litres water, 11 min lower body AM HIIT, 40 min heavy core work
  7. sat 600/300 kcal protein/veg, 3 litres water, 23 min upper and lower body AM HIIT
ieva bench 1
behind the scenes

week 2

  1. sun 900kcal no carb, 3 litres water, rest
  2. mon 600/300 kcal protein/veg, 3 litres water, 9 min lower body AM HIIT, 40 min upper body accessory work
  3. tue 900kcal no carb, 3 litres water, 4.5 min upper body AM HIIT, 40 min high volume leg accessory
  4. wed 1000/600 kcal protein/veg, 3 litres water, 11 min lower body AM HIIT, 40 min cardio and core
  5. thur 900kcal no carb, 3 litres water, 5 min upper body AM HIT, 40 min total body cardio and weights
  6. fri 600/300 kcal protein/veg, 3 litres water, 11 min lower body AM HIIT, 1 hr cardio PT, 40 min high volume core work
  7. sat 900kcal no carb, 3 litres water, 23 min upper and lower body AM HIIT
ieva deadlift
taken the day after the photoshoot by Ieva’s boyfriend (also a client of mine)

week 3

  1. sun 900kcal no carb, 3 litres water, rest
  2. mon 900kcal no carb, 3 litres water, 9 min lower body AM HIIT, 40 min heavy core work
  3. tue 1000/600 kcal protein/veg, 3 litres water, 4.5 min upper body AM HIIT, 1 hr cardio PT, 40 min high volume leg accessory and bear crawls
  4. wed 900kcal no carb, 3 litres water, 11 min lower body AM HIIT, 40 min upper body pushing and pulling movements
  5. thur 900kcal no carb, 3 litres water, 5 min upper body AM HIT, 40 min cardio
  6. fri 600/300 kcal protein/veg, 3 litres water, 11 min lower body AM HIIT, 40 min heavy core work
  7. sat 900kcal no carb, 5 litres water, 23 min upper and lower body AM HIIT
tea
dandelion and nettle tea being stewed up by our team Naturopath Orla O’Flaherty

week 4

  1. sun 900kcal no carb,  5 litres water, rest
  2. mon 900kcal no carb, 5 litres water, 9 min lower body AM HIIT, 1 hr cardio pt, 40 min upper body accessory
  3. tue 1000/600 kcal protein/veg, 5 litres water, 4.5 min upper body AM HIIT, 40 min high volume leg accessory
  4. wed 900kcal no carb,  5 litres water, 11 min lower body AM HIIT, 40 min cardio
  5. thur 900kcal no carb,  2 litres water, 5 min upper body AM HIT, 40 min whole body cardio and weights
  6.  fri 900kcal no carb, 1 litre dandelion/nettle tea, 11 min lower body AM HIIT, 2hr cardio PT, Sauna
  7. sat [photo shoot day] tin of tuna & some sweets, a small black coffee, no water.

 

Why are the AM HIIT sessions so short? Because the girls push themselves so hard in those few minutes that they would puke if they kept going.

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