I am still looking to lose a few pounds and shed some fat so I need to be in a caloric deficit. Dropping your calories back down in week 4 will lead to killer results at the end of the program!Īfter doing my calorie calculation, I am in the lowest bracket which is 1,200-1,499 calories. Gradually increasing your calories with “energy foods” like fruit and healthy fats keeps your metabolism firing so you won’t plateau. It is designed this way because as the workouts intensify, your body needs more fuel. The meal plan is pretty similar to the 21 day fix portion control system! The only difference is that in week 2 you get an extra serving of healthy fats and in week 3 you get an extra serving of healthy fats AND an extra serving of fruit!! In week 4, you return to your baseline nutrition plan. If you want to join me in doing this program and see what kind of results you can get- I encourage you to join me for my exclusive Core De Force Test group!! We are beginning prep week on November 14th and will start the workouts/nutrition plan on November 21st! I will support you through the entire program and hold you accountable to reaching your goals! (Don’t worry- you can still have your thanksgiving dinner, I promise!!) This allows you to learn proper form and what the movement is before you dive into the full workout! The trainers break down to the new moves they are introducing in the workout and then let you practice a few times. One of my favorite aspects of this program is that you have the option to do a 5 minute “learn it & work it” session. No weights required- your body is your resistance!! The workouts range between 25 to 45 minutes long and are high intensity interval training. It is a mixed martial arts inspired program that is designed to shred your core and mix up your training routine. I am so excited because this is the first full week that I will be doing Beachbody’s newest program- Core De Force! This program is seriously amazing.

Core de force nutrition guide