Note: 120g of protein on 1,650 kcal requires intentional choices at every meal. Lean proteins, Greek yogurt, cottage cheese, and eggs carry most of the load.
Creatine Monohydrate — 3–5g
Post-workout with breakfast. Safe and effective for women. Supports strength + lean muscle.
7:15AM
Vitamin D3 + K2 — 2,000–4,000 IU
With breakfast. Bone health, mood, hormones. Critical year-round in Edmonton.
7:15AM
Omega-3 Fish Oil — 2g EPA/DHA
With largest meal. Anti-inflammatory, joint health, mood support.
7:15AM
Magnesium Glycinate — 300mg
Before bed. Sleep quality, stress reduction, muscle recovery. Very beneficial for women.
9:00PM
Electrolytes
5:00am wake-up water. Important on a deficit — helps energy and reduces fake hunger.
5:00AM
Whey Protein (half scoop)
Only if struggling to hit 120g through food. 1 full scoop = ~25g of daily protein budget.
OPTIONAL
Iron
If persistent fatigue after 3–4 weeks. Women training on a deficit can become iron deficient. Check with GP first.
CHECK FIRST
Key triggers in your current plan: Broccoli and Greek yogurt are the two most likely culprits. Try the swaps below before cutting them entirely.
Swap Broccoli → Zucchini or Spinach
Cruciferous vegetables (broccoli, cauliflower) cause disproportionate gas in sensitive people. Zucchini, cucumber, spinach, and green beans are much gentler on digestion.
Try Lactose-Free Yogurt
If Greek yogurt is a trigger, swap to lactose-free versions — same protein content, much easier to digest. Or replace with eggs at that meal.
Cook Vegetables
Cooking breaks down the fibres that cause fermentation in the gut. Roasted or steamed veg causes far less bloating than raw.
Watch Sodium
High sodium causes water retention and bloating. Keep it consistent day to day rather than swinging between low and high sodium days.
Eat Slowly — Biggest Lever
Swallowing air while eating fast is a major bloating driver. Put your fork down between bites. Chew thoroughly. This alone makes a noticeable difference for most people.
Walk 10–15 Min After Meals
Accelerates gastric emptying significantly. Even a short walk after dinner reduces overnight bloating.
Water Between Meals
Drink water between meals rather than large amounts during them. Diluting stomach acid during digestion slows things down.
Peppermint Tea After Dinner
A genuinely effective natural antispasmodic. Reduces gas and bloating. Make it an evening ritual.
Supplements for Gut Health
Probiotic (daily)
Improves gut microbiome diversity — directly reduces fermentation and gas. Give it 4–6 weeks for full effect.
DAILY
Digestive Enzymes (with meals)
Helps break down food more completely. Take with larger meals like lunch and dinner.
WITH MEALS
Peppermint Tea
Natural antispasmodic. After dinner, 30 min before the pre-sleep protein snack.
EVENING
Magnesium Glycinate
Already in your stack — also helps with gut motility. Double benefit.
ALREADY IN STACK
Resistance first: For recomposition and tone, weights beat cardio. Getting stronger is the primary goal — the scale and body composition follow.
Day 1 · Monday
Glutes & Legs
Goblet Squat4×10
Hip Adduction Machine3×12
Hip Abduction Machine3×12
Romanian Deadlift (DB)3×12
Bulgarian Split Squat3×12
Day 2 · Tuesday
Chest & Triceps
Seated OH Press3×12
Incline DB Bench3×12
DB Side Lateral Raises3×8
Machine Chest Fly3×12
Tricep Pushdown3×12
Face Pulls4×12
Day 3 · Wednesday
Quads & Legs
Romanian Deadlift (BB)4×10
Goblet Squat3×12
Seated Leg Press3×10
Leg Curl3×12
Leg Extension3×12
Standing Calf Raise3×12
Day 4 · Thursday
Back & Biceps
Bent Over Row (BB)3×10
Assisted Pull-Ups3×8
Seated Rows3×12
Lat Pulldown3×12
1-Arm DB Row3×12
Hammer Curls3×12
Day 5 · Friday
Abs, Legs & Glutes
Deadlift4×8–12
Static Lunges3×10
Glute Kickbacks3×12
Pull Through3×12
Cable Crunches3×12
Day 6 · Saturday
Biceps & Triceps
Skull Crushers3×10
Tricep Extension4×10
Tricep Kickback3×10
Hammer Curls4×10
Dumbbell Curls3×10
Upright Row4×10
Upper Body
+2.5
lb per week
Pull-Up Goal
8–12
weeks to unassisted
Deload
4–6
weeks — then deload
Assisted pull-ups: Reduce the assistance weight by 5 lb each week. Lower number = stronger. Goal is unassisted pull-ups within 8–12 weeks.
| Exercise |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
Goblet Squat Day 1 · 4×10 | 25 lbDB | 30 lbDB | 35 lbDB | 40 lbDB |
Romanian Deadlift (DB) Day 1 · 3×12 | 20 lbeach | 25 lbeach | 30 lbeach | 35 lbeach |
Bulgarian Split Squat Day 1 · 3×12 | 15 lbeach | 17.5 lbeach | 20 lbeach | 22.5 lbeach |
Seated OH Press Day 2 · 3×12 | 15 lbeach | 17.5 lbeach | 20 lbeach | 22.5 lbeach |
Incline DB Bench Day 2 · 3×12 | 12 lbeach | 14.5 lbeach | 17 lbeach | 19.5 lbeach |
Barbell RDL Day 3 · 4×10 | 45 lbbarbell | 50 lbbarbell | 55 lbbarbell | 60 lbbarbell |
Bent Over Row Day 4 · 3×10 | 45 lbbarbell | 50 lbbarbell | 55 lbbarbell | 60 lbbarbell |
Lat Pulldown Day 4 · 3×12 | 40 lbcable | 45 lbcable | 50 lbcable | 55 lbcable |
Deadlift Day 5 · 4×8–12 | 65 lbbarbell | 70 lbbarbell | 75 lbbarbell | 80 lbbarbell |