Part of this was fuelled by me joining the AMAZING unofficial Facebook group for the plan, filled with amazing fellow 'Leanies' doing the same thing, where you could laugh about gross meals or difficult leg days, or cheer on someone's amazing transformation. My colleagues regularly joked about my love of mince.Ī post shared by Lauren: Social Media & Memes LOVED this Cycle, and after Cycle 1 being a damp squib, I decided to be way more committed. Or, if I was away, I got up at 6am on a Monday and made five portions of spag bol. This involves a lot of adding up and creativity - I quickly worked out my go-to meals, and batch-cooked them on a Sunday for the week. The meals are also "Pick and Mix", so you have measurements for everything, but you make up your own meals rather than following a set meal plan. On rest days, you have no carbs really, but you still have the snacks. They still only take about an hour MAX though. You do four workouts a week, which are pretty intense loads of weight training (200 lunges on leg day, I shit you not), combined with two mini HIIT workouts. So people 'feel' like they look bigger, even if they definitely aren't.
#JOE WICKS 90 DAY PLAN PLUS#
Plus all those carbs tend to bloat you a bit after Cycle One. A lot of people moan about this cycle because while you eat ALL THE CARBS, you often put on a bit of 'weight' which is basically your body gaining muscle. So fitness wise, there was a huge improvement.Ĭycle 2 is the muscle-building phase - where you eat a lot more carbs and start combining mini HIIT workouts with weight training. On the plus side, I wasn't as reliant on my morning coffee, was sleeping better and got so fit I was nailing HIIT classes in my gym. But this lack of results was all my fault really. Plus I couldn't get my head around the idea of eating so much to get in shape, so I didn't always have my snacks, which is supposed to help fuel your body to burn fat and build muscle.īut then I gave myself a kick up the arse - Cycle 1 is where you're supposed to see the most changes, and if I wasn't going to commit to this, what was the point? So I extended Cycle 1 by a few weeks, got better at meal prep, and saw a SLIGHT change. Sadly I also boozed at weekends which basically meant I was burning alcohol, not fat. But the insane amounts of spinach and Total Greek Yoghurt are overwhelming even if you're greedy like me. Most people find the food the hardest thing, but I didn't mind eating salmon for breakfast, and the portions were huge. My gym did amazing HIIT classes for free). I loved the food, and did all the workouts easily enough (they are short and you can either do gym classes like spin or follow Youtube videos. Made by Satan.Ī post shared by Lauren: Social Media & Memes be honest, I wasn't as committed to Cycle One as I could have been. Joe suggests (but doesn't enforce) a load of supplements to help recovery - but the only thing I took was BCAA powder (Branched Chain Amino Acids), with water, which I found helped power me through the HIIT on an empty stomach and meant my muscles didn't get sore.
You also aren't supposed to booze at all (yep), but you drink loads of water and can have two coffees with a bit of milk a day, or two teas.īreakfast: Pancakes made with banana, Cottage Cheese, egg whites and protein powder, with yoghurt and berries It's all worked out at the exact weights and portions, so expect to weigh out food a lot and do a lot of meal prep so you can stay on plan. In this cycle it's all about fat burning and revving up your metabolism, so you do 5 x 25 minute HIIT (High Intensity Interval Training) workouts a week, and you eat 3 meals (one high carb after exercise, the rest low carb) from recipes laid out in your plan, plus two snacks, and a protein shake after your HIIT session, which is ideally done in the morning, on an empty stomach. But then I didn't expect it to be an entire feature on .uk so hey.
I also didn't think it through that a clearer photo and not wearing leggings or gross baggy pants would have been a good idea. So I was actually more bloated when I started. Joe Wicks’ 90-day Shift, Shape and Sustain Plan is the hottest fitness ticket in town, thanks to the charm and enthusiasm with which “The Body Coach” lays down his rather severe exercise and nutritional regime.It's worth noting I took these pics when I signed up for the plan, then Christmas happened.
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