Name: Playbook - Katie Becknell - READ ME BEFORE STARTING THIS PROGRAM!!
Uploaded: 2026-01-30T17:24:27.564Z
Duration: 3 min
Description: READ ME BEFORE STARTING THIS PROGRAM!!

Taylar

Informative and easy to understand thanks girly pop

Chantelle

Halle

Tomeshia

Loved it ! This is what I needed to know to start

Drea Westfield

Lulu

Stephanie

It was amazing. Everything was explained so well.

Suela

Hayleigh

Jamie

Hannah

Nevaeh

Elisha

It is so informative and gives you an understanding the key parts for making a lifestyle change and meeting your fitness goals.

Heaven

The following are things that you can implement in your daily life to help lose fat. Now you don’t need to do EVERY SINGLE ONE of these, I would start by picking 3-5 goals that you can REASONABLY achieve on a daily basis then once you have those down then you can build from there!! If we drastically change our life / routine it will be a lot harder to maintain than adding in small prices gradually over time. If it helps, maybe write them on a sticky note or whiteboard if you have one to help remind you every day of the tasks you need to complete. 

DAILY CHECK LIST ITEMS:

• 10k steps a day

• Eat in a calorie deficit ( see ‘How to Calculate your Macros’ )

• At least 1g of protein / 1lbs of bodyweight per day ( Most macro calculators will tell you a somewhat unmanageable number for your protein goal so at the minimum try to get a 1:1 ratio with your weight! )

• Drink enough water — a good rule of thumb, your weight divided by 2 = number of ounces you should drink daily 

• Cut back on alcohol!! Depending on where you are at with drinking, try for the next 6 weeks to limit it to once a week or even challenge yourself to taking 6 weeks off from alcohol. Listen, I’m all for drinking and enjoying life for certain occasions however drinking alcohol on a regular basis can dramatically affect your fitness progress!!

• Aim for 7-9 hours of sleep per day — your progress in the gym means nothing if you don’t allow your body proper rest, so prioritize your sleep!!

Daily Checklist for Fat Loss

For this program we will primarily be using either 6-8, 8-10, 10-12 or 12-15 rep range. This is also how we will be implementing progressive overload. Here’s what that means, if the rep range is 8-10 if you:

• Can get 10 reps (top number of the range) with the weight you are at, on the next set UP THE WEIGHT
• Can get 9 reps (middle number(s) of the range) with the weight you are at, on the next set STAY AT THE SAME WEIGHT
• Can only get 8 reps (bottom number of the range) with the weight you are at, on the next set DECREASE THE WEIGHT

Essentially if you finish a set at the top of the rep range that means you can go up in weight, if you finish the set at the bottom of the rep range you should go down in weight.

What are Rep Ranges?

Use this link to find your macros based on YOU and YOUR GOALS. Everyone is going to be different, you and I could eat the exact same things for the same period of time and do the same workouts but get different results based on our height, current weight, age etc. 

https://www.bodybuilding.com/fun/macronutrients_calculator.htm

Once you have your macros, plug them into a meal tracking app like myfitnesspal. This is NOT NECESSARY especially if you have struggled in the past with an ED or think this could become a toxic habit for yourself. This is for those that want a way to track their calories daily to ensure they are hitting their macros.

How to Calculate your Macros

YOU DO NOT NEED TO TAKE ANY SUPPLEMENTS TO REACH YOUR GOALS!!!

Supplements are there to help you potentially reach your goals faster however they are absolutely not NECESSARY!

These are the three supplements that I think are worth it and that I take on a daily basis:

1. Preworkout — I workout right after I wake up so I need a little pick me up in the morning to get me going and get me focused!

2. Protein Powder — Ideally we would get all our macronutrients from WHOLE FOODS but I get how hard that is to do on a daily basis and protein powder makes it that much easier!

3. Creatine — If you are just starting in the gym I wouldn’t recommend to take this straight off the bat. However if you’ve been consistently lifting for 6 months or more, creatine is a great supplement to add into your diet to help maximize the work you are putting in in the gym. You already get creatine from your diet if you eat red meat and or seafood however by supplementing it you can give your muscles more energy to use while lifting!

I get all my supplements from EHPLabs and again you don’t NEED any of these things but if you wanted to get them and get them from EHPLabs you can use my code KATIE10 to save 10% <3

Supplements

READ ME BEFORE STARTING THIS PROGRAM!!

MEALS OF THE WEEK (WEEK 1)

Cierra

Emily

Helping my form and kicking my ass all at the same time😍😍

Alyson

W1/D1 LEG DAY 1

Katie you about to kill me gf (in the best way)

Charla

Reanna

W1/D2 UPPER BODY 1

Phacharee Arunleung

I feel like I’m actually starting to get my form down and feel it where I’m supposed to be!!

W1/D3 LEG DAY 2

W1/D4 UPPER BODY 2

I think it would be nice to see more variety in the cardio/core days :)

Rosie

W1/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 2)

jennie

Gloria

W2/D1 LEG DAY 1

Lobna

W2/D2 UPPER BODY 1

Absolutely killer, completely kicked my ass in every right way 🔥😭❤️

Sylvie

Juli

W2/D3 LEG DAY 2

W2/D4 UPPER BODY 2

W2/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 3)

W3/D1 LEG DAY 1

W3/D2 UPPER BODY 1

W3/D3 LEG DAY 2

W3/D4 UPPER BODY 2

W3/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 4)

my fav program by far! I love seeing AND feeling my progression each week :)

W4/D1 LEG DAY 1

W4/D2 UPPER BODY 1

W4/D3 LEG DAY 2

W4/D4 UPPER BODY 2

W4/D5 Cardio & Core

MEALS OF THE WEEK (WEEK 5)

It was great, I'm finally seeing the change effect. I on my body and I'm so happy! 😍

READ ME BEFORE STARTING THIS PROGRAM!!

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