3 Week Slim Down

3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl

 

3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl

Hey, y’all! So, today, I have something a little different for you, a 3 Week Slim Down {including meal prep} — although, no worries, I’m still including my weekly workout routine.  If you would like to check out my activewear look for this week then just keep on reading below!

A girlfriend of mine {cough cough, Beth} is getting married at the end of this month, and she had asked me what she should do in 3 weeks to prepare for it! I gave her my honest opinion: cut carbs, drink a lot of water, and eat frequently.  She asked me if it’s too late for her to start lifting and if she should stick to her pure barre classes and orange theory, which is mostly a full body workout, but not heavy lifting.

Of course, I told her that it’s NEVER too late to lift.  I think a majority of women think that you bulk up when you lift, especially lifting heavy, and that’s not the case.  In order to decrease your body fat %, you have to increase your muscle mass, which is done through strength training and eating enough protein, nutrition, etc.  Cutting carbs {not a low carb diet, but cutting it from what you typically eat} can aid in fat loss, since the excess carbs that are not immediately utilized/burned are eventually stored as fat {whaddup Biomedical Engineering Degree?!}.

Extra cardio, or an extra HIIT session per week, can also help with fat burning & loss, especially if you have a ‘deadline’, but remember, that 2 of the most important things would be 1) strength training and 2) nutrition.

A few ‘rules’ that I would have for a 3 Week Slim Down, which I have also stood by if I had a certain event I wanted to look ‘extra’ good for, are the following:

1) Gradually decrease carbs each week: I would count how many carbs you eat in a normal day and decrease it, depending on how many you typically eat.  If you’re eating over 180 g, I would decrease it by 40-60 g.  If you’re eating 120 g – 160 g, I would decrease it by 20 g for the first week.  Over the following two weeks, decrease it by 10 more grams each time.  If you typically don’t track your caloric intake in my Fitness Pal — I highly suggest that you do so! You want to be eating the same amount of protein as your body weight, if not a little bit more. However, I think tracking your carbs are more important during these weeks, so you can always just track just those instead.  Overall, you want to keep your protein the same, decrease your carbs, and whenever you decrease your carbs, you want to up your fats, since they’re a ratio!

2) Eat every 3-5 hours:  eat clean and eat frequently! You want to keep your metabolism up by frequently eating and never going hungry.  You can have 1 moderate cheat meal on the weekend {aka not pizza AND ice cream, just choose one}, and you can always have a glass of dry wine.

3) Drink plenty of water: I would suggest drinking around 100 oz, especially if you’re doing HIIT, since you want to stay hydrated.  Water is an important part in fat loss too, so don’t skip this part!

4) No white starch: You know the drill — no white potatoes, no white rice, no white flour.

5) Watch your sodium intake: This will make you retain water, feel bloated, and not look your thinnest!

I’ll be posting my weekly workout routine every Monday {they will be pretty similar to what I typically post, since they’re already rigorous workouts}.  I’ve included some ideas for meal prep above on things that I would typically eat.  I would modify them to your macros {especially your carb ones}, which is why I didn’t really include ‘how much’ to put on your plate.

Here is the recipe for the Chicken Broccoli Quinoa Casserole, and here is the recipe for the Honey Mustard Grilled Chicken Chopped Salad.  If you’re wanting to cook that healthy Chicken Pad Thai recipe, then check it out over here! Also, I like to bake my sweet potato in the over for an hour at 350 degrees! I typically eat half and save half for another day.

Here is my weekly workout routine for the first week’s 3 Week Slim Down! Make sure to work your abs after every workout {do your fave ab routine, like planks!}

Monday: Legs {Quads, Hamstrings, Glutes, Calves} + HIIT for 20 minutes

  • Bulgarian Split Lunges on Smith MAchine: 8 reps each leg, 3 sets
  • Sumo Squats {standing on two benches, and letting weight drop between the benches}: 10 reps, 3 sets

*Run on treadmill for 0.25 miles after 1 full set*

  • Abductor Extensions on Cable Machine: 12 reps each leg, 5 sets
  • Kickbacks using cable: 12 reps each leg, 5 sets

*Run on treadmill for 0.25 miles after 1 full set*

  • Barbell Hip Thrusts {lying down on bench — heavy}: 5 reps normal, 5 pulses, Hold for 10 seconds, 3 sets
  • Single Leg Deadlift: 10 reps each leg, 3 sets

*Run on treadmill for 0.25 miles after 1 full set*

  • Single Leg Push Downs on Pull-Up Machine: 10 reps each leg, 3 sets
  • Reverse Squat Machine: 10 normal reps, 5 pulses, 3 sets

*Run on treadmill for 0.25 miles after 1 full set*

Tuesday: Shoulders, Chest, & Back + HIIT for 20 minutes

*Superset these! Use heavy weight!*

  • Shoulder Press with Dumbbells: 8 reps, 3 sets
  • Lay Down Push-Ups: 15 reps, 3 sets
  • Lat Pulldowns: 12 reps, 3 sets 
  • Alternating Lateral Raises: 10 reps each arm, 3 sets
  • Chest Press on Cable Machine: 10 reps, 3 sets
  • Pull-Ups {I like using the elastic band to help!}: 8 reps, 3 sets
  • Front Shoulder Raise with EZ Barbell {grip faces up! targets biceps too}: 10 reps, 3 sets
  • Chest Fly on Cable Machine: 8 reps, 3 sets
  • Bent Over Row: 8 reps, 3 sets
  • Hammer Bicep Curls: 15 reps, 5 sets
  • Preacher Curls: 15 reps, 5 sets

Challenge: go for a quick morning run or walk on top of this! 

Wednesday: Take a workout class you like! Make sure to do cardio too if the class doesn’t include it!

Thursday: Shoulders, Chest, & Back + HIIT for 20 minutes

  • Alternating Lateral Raises: 10 reps each arm, 3 sets
  • Decline Push-Ups: 12 reps, 3 sets
  • Single Arm Cable Row: 8 reps each arm, 3 sets
  • Face Pulls: 10 reps {pause when it pinches at the back}, 3 sets
  • Incline Chest Press: 8 reps, 3 sets
  • Single Arm Lat Pulldown: 8 reps each arm, 3 sets {hold after each rep}
  • Upright Row in Cable Machine: 8 rep, 3 sets
  • Pull-Ups {assisted or unassisted}: until failure, 3 sets
  • Chest Flyes on Cable Machine: 10 reps, 3 sets

Challenge: work your obliques today too!

Friday: Legs {Mostly Glutes} & Abs + HIIT for 20 minutes

  • Leg Extensions: 10 reps {heavy}, 4 sets
  • Hamstring Curls: 10 reps {heavy}, 4 sets
  • Front Squats with EZ barbell: 10 reps, 4 sets

*sprint on treadmill for 0.25 mile after each set*

  • Kettlebell Swings: 10 reps, 3 sets
  • Barbell deadlift: 8 reps {heavy}, 3 sets
  • Weighted High Step-Ups: 12 reps each leg, 3 sets

*sprint on treadmill for 0.25 mile after each set*

  • Single Leg Squats on Bench {grab a large dumbbell or kettlbell to hold in front of you}: 10 reps each leg, 4 sets
  • Deadlift on Cable Machine with V Bar Attachment: 10 reps, 4 sets
  • Weighted Jump Squats {I do this with dumbbells}: 10 reps, 4 sets

Saturday: Shoulders, Chest, & Back + HIIT for 20 minutes

  • Seated Shoulder Press: 8 reps, 3 sets
  • Dumbell Chest Flye into Chest Press: 8 reps of each {16 reps total}, 3 sets
  • Lat Pulldown with V Bar Attachment: 8 reps {with a hold after each rep}, 3 sets
  • Face Pulls: 10 reps {pause when it pinches at the back}, 3 sets
  • Chest Press on Cable Machine: 10 reps, 3 sets
  • One Arm Dumbbell Row: 10 reps each arm, 3 sets
  • Front Raises with Weight Plate : 10 reps, 3 sets
  • Row Machine: 2 minutes, 3 sets
  • Chest Flyes on Cable Machine: 10 reps, 3 sets

Challenge: do something active outdoors today, like taking a walk around your neighborhood!

Sunday: Rest Day

Challenge: if you’re feeling up for it, do some cardio! But don’t push yourself too hard — know when your body needs to rest.  I love stretching and foam rolling extra on this day.

3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl
3 week clean eating plan, three week slim down guide, 3 week slim down guide, weekly workout routine, weekly meal prep ideas, activewear, alo moto leggings, athleisure outfit, athleisure fashion, fitness, fitspo, three week diet plan, 21 day diet, 21 day slim down, 21 day meal prep, fitness blogger, kentucky fashion blogger // grace wainwright a southern drawl

Let me know your thoughts on this 3 Week Slim Down!

You are not on the website of a nutritionist or dietitian. If you wish to do so please contact a board certified person in your state. Before starting any new diet and exercise program please check with your doctor and clear any exercise and/or diet changes with them before beginning.  To read more, visit my policies page here. I currently work with a personal trainer & fitness expert to ensure that I meet the proper amount of macros that work well for my body.  If you’re local to Louisville and are interested in more info about that, then shoot me an email at asoutherndrawlblog@gmail.com

 

37 Responses to 3 Week Slim Down

  1. Meg says:

    Awesome post – can’t wait to try out some of your recipes and workouts!

    For the Monday workout, when it says run 0.25 miles after a full set, do you mean after each individual set or after you’ve completed all 3 sets of one exercise? Also, do you usually do HIIT before or after lifting?

    • Cassidy says:

      Yes when do you do the sprints … After all 3 sets or each one

    • Thanks so much! They are after all 3 sets! I think I would die if it’s after each individual set lol. I personally do HIIT before, even though many sources say to do it after because you utilize a certain amount of energy reserves for lifting. However, for me, I’ve found that I can’t get a good HIIT in after my workout because I’m already exhausted. I like to use it as a {very rigorous} warmup!

  2. Jamie says:

    These are great tips! I love the meal ideas.

    Jamie
    http://www.treatsandtrendsblog.com/

  3. Allison says:

    I love the recipies! I’m always looking for new healthy recipies. Keep ’em coming!

  4. Paula says:

    I love this schedule and run down. Perfect! Love the workout outfit too. There recipes sound great.

    Paula- http://www.livingpaula.com

  5. It’s really refreshing that your meal plan ideas includes a generous helping of clean food. It’s so frustrating to read bloggers’ meal plans that’s basically diet water and lettuce. In my experience, when I’m working out super-hard, I can pretty much eat as much clean food as I want and it only helps rather than hinders me. Thanks for sharing your ideas with us!

    Also, thanks for always providing great pics for my fitness outfit Pinterest board, too, lol. 🙂

    • Yay! So happy you like my food choices! I eat a helllllla lot. I think people think to have a fit body, you have to eat celery for dinner and no carbs at all, but that”s not the case at all! Glad that this could be another addition to your pinterest board!

      xx

  6. OK, I love this post…I’m getting married in 3 weeks too so this is right up my alley! I have been lifting weights for the last 3 weeks but holy cow i’ve been like Beth – scared I’m going to bulk up. I think i’m going to experiment with lifting even if it’s after my wedding…you look phenomenal and are such a great inspiration!!

    Xo

    @stylemelauren
    http://www.stylemelauren.com

    • omg! That’s perfect! You and Beth are on the same schedule haha. As always, thank you so much for your kind words {you always say the nicest things!}. Definitely experiment with lifting — you won’t be disappointed!

      xx

  7. Allie Morris says:

    This was so informational and helpful! Thanks so much for sharing these awesome tips. I’m totally going to try and work this plan into my lifestyle. I had a girls weekend and the carb consumption was monstrous, this will be totally useful!

  8. Terri Quesinberry says:

    Any other suggestions for Meal 1 since I don’t eat eggs?

  9. Georgia says:

    Girl, this is great! Thanks for sharing! xxx

    http://georgiasunray.com

  10. Erin says:

    What brand of protein powder do you use?

  11. Julia says:

    I didn’t see the link for the turkey sweet potato meal?

    • It’s not one with a recipe! I just eat a baked potato and a turkey burger {just made with ground turkey} — you can dress it up however you would like too {just watch the condiments, because they contain a lot of sugar and carbs}.

  12. Cassidy says:

    When do you run the sprints after all 3 sets or each one ?

  13. Jami says:

    How much should count as 1 serving of the chicken broccoli quinoa casserole?

  14. Tiffany says:

    Girrrrl I am printing this out. You are killing it! I love this. I am totally using your workout posts to make me sound like I know what I’m talking about with my trainer. LOL 😉 Happy Thursday! xo

  15. Leah says:

    Came across your blog and I just wanted to say that I LOVE it. This post was especially helpful, I am going to try out the workouts and meal plan!

  16. Devan says:

    Just came across this blog post and I Absolutely love it! Just what I was looking for!!I am definitely going to do the meal plan. Could you post some examples of what post workout ab exercises you do??

    • You can do any type of ab exercises! Mine are typically pretty basic — crunches (I use a ‘rogue’ ab mat under my lower back to give more of an arch in the crunch), planks, bicycle, reverse curls, flutter kicks, obliques! I try to do 100 reps total!

  17. Karley says:

    whats fage crossover?

  18. Amber Price says:

    For some reason I cannot read the meal plan template. Any suggestions?
    Thanks!

  19. Christa says:

    This looks awesome! Do you have a post that explains a little more about what you do during HIIT? Do you sprint for the entire .25 miles or do you mix walking and sprinting?

    Thanks!

    • For the sprints in between sets, I’ll do a moderate sprint for a full .25 miles {I pick a reasonable pace}. For my HIIT cardio, I mix sprinting and walking!

  20. Valerie says:

    Love it all! What kind of Whey protein do you like?

  21. Bethany says:

    Thank you so much for sharing! I look forward to trying some of your meal ideas! You are always in the cutest outfits too! Where did you get these shoes!? I’ve looked for Nike free RN but cannot find any that are a solid color throughout (even the soles!) which is what I love about these blue ones! Please feel free to email me with any details you may share. Stay blessed

    Email: Bethany.riceman@gmail.com

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