MINIBEAST

TONE & TIGHTEN AT-HOME

WORKOUT PROGRAM

Misscarriejune
 NOTICE
The information presented is not intended for the
treatment or prevention of disease, nor is it a substitute
for medical treatment, nor as an alternative to medical
advice.

This publication is presented for information purposes,

to increase the public knowledge of developments in
the field of strength and conditioning. The program
outlined herein should not be adopted without a
consultation with your health professional.

Use of the information provided is at the sole choice

and risk of the reader. You must get your physician’s
approval before beginning this or any other exercise or
nutrition program or taking any new supplements. This
information is not a prescription. Consult your doctor,
nutritionist or dietician for further information.

The Diet Plans offered are based on my own

experience as an example of what I would eat based
on the goals of the different programs. I am not a
registered dietician.
 Welcome Everyone!
I want to sincerely thank all of you for joining this program and I’m so thrilled to have you on my team! In this program, I've
given you all of the knowledge and tools you need to reach your individual goals as much as possible from home, now it's
up to you to put in the work! You have purchased the Tone & Tighten program which is made for those who are already in
pretty decent shape and are looking to do a “recomp” with their body. This program is for those who want to put on some
lean muscle mass while simultaneously burning some fat as well, but in order to really see the results you need to be at a
low enough body fat already. It will be most effective for people who are “skinny fat” or don’t have a lot of weight/fat (5lbs
at most) to lose but would like to show more muscle tone and definition. The Tone and Tighten may not be as effective for
those who have a lot of experience with consistent heavy weightlifting and have already reached a high level of fitness.
Also keep in mind you may not experience overall weight loss in this program, typically women start to see muscle
definition/abs at or below 26% body fat. If you are going for the look that I think most of you are, I highly recommend
starting with the Shredding program for anyone at or above 26% body fat and then moving on to the tone and tighten after
you’ve reached a body fat percentage that you’re happy with!

FOOD INTRODUCTION & GUIDELINES:

Diet can make or break progress and can be accounted for at least 80% of your results! There are so many questions on
what to eat, how to eat, and when. Let’s cover some eating do’s and don’ts that will help you succeed as you meal prep.
Keep in mind the meal plans are just examples, you are free to follow them if you have these foods available to
you and find this more convenient. If not, please feel free to track your own given calories/macros from the chart
and eat foods that you have available to you!

PREPARATION:
Always prepare in advance! Nothing will destroy your progress and impact your results more than not being prepared. I
recommend meal prepping food every 3 days to ensure freshness. Tupperware, snack bags, and a lunch box will be a
huge help in your prepping! If you’re not big on meal prepping or find you don’t have the time, check out Bite Meals.
They’re a healthy, great tasting and very affordable meal prep company that delivers directly to your door once a week.
They have a menu full of tasty, macro friendly options, as well as the ability to fully customize your meals. Here is the
direct link to the website to shop if you ever decide you want to try it out: www.bitemeals.com. I order mine
every Wednesday!

VEGETABLES:
All green vegetables are a free food! These are the only vegetables that you can eat as much as you please. Some other
vegetables including but not limited to: Peppers, onions, carrots, cauliflower, and mushrooms are great as well. Starchy
vegetables such as corn, beans, and peas are allowed, but need to be counted. If you’re not sure check the nutrition facts,
if it was more than3 or 4 net carbs (total carbs- fiber) it’s not free!

OILS & BUTTERS:

One of the biggest mistakes people make when preparing meals is cooking with oils or butters. While healthy, most oils
are very high calorie and can increase your daily caloric intake by 600+ calories, without you even knowing it! I suggest
only cooking with 0 calorie cooking sprays or water. “I Can’t Believe It’s Not Butter Spray” is also allowed, and very
delicious! If you HAVE to use oil, make sure you replace your fat option for the meal with oil and measure the serving size
out.

LIQUIDS/DRINKS:
I suggest a gallon of water a day! All 0 calorie beverages are fine such as unsweetened teas or diet sodas in moderation,
but please try to keep a majority of your daily intake as water. I also suggest low calorie (less than 30 calories) drinks for
any cravings, or add Mio/Kool-Aid drops for your water. Keep your milk selection to 8oz unsweetened Almond or Cashew
milk 1-2x a day! You can drink regular milk but just realize that those calories/macros can add up fast and must always be
accounted for. For the coffee drinkers, please use the low calorie milk options instead of your typical creamer, you can
also feel free to add in cinnamon and stevia to flavor it! As far as alcohol goes *21 and over please* try to keep it to a
minimum, (ideally none at all) but of course we’re all human! Absolutely NO beer, wine or sugary drinks! Stick to liquor
with diet mixers if you must, knowing it will slow down your progress if it’s a weekly occurrence.
 TREAT MEALS:
Otherwise known as “Cheat meals”: I suggest limiting these if you can for optimal results but having one a week if/when
you need to is ok! After a leg day would be ideal for effectiveness. Just keep in mind, this is a treat MEAL, not a treat
DAY. A full day or extensive amount in a meal could drastically ruin your previous week’s progress. This is why it’s good
to be a little flexible in your approach to dieting and not feel extremely restrictive all the time. It’s much better to eat a
healthy diet with the occasional bite of something deemed “bad.” Rather than only eating chicken and vegetables all week
then absolutely binging on the weekend and throwing away all of your hard work. If this sounds like you, I guarantee this
is what has been stalling your progress thus far! Treat meals still need to be tracked.

FAVORITE RECIPES:
I use these recipes weekly so that I don’t get bored of a bland meal plan, this definitely helps me stay on track! You can
use these if tracking macros or if following an example diet, swap out any of your meal options with these, as long as you
portion it to match similar calories/macros. I hope you find these useful!

BEEF SOUP
INGREDIENTS: 1 pound ground beef, 4 cups water, 1 can (14-1/2 ounces) diced tomatoes, undrained, 3 medium carrots
sliced, 2 medium potatoes peeled and cubed, 1 medium onion, chopped, 1/2 cup chopped celery, 2 teaspoons beef
bouillon granules, 1-1/2 teaspoons salt, 1/4 teaspoon pepper, 1/4 teaspoon dried oregano, 1 cup cut fresh or frozen green
beans.
INSTRUCTIONS: Brown beef in a large saucepan and then drain. Add the rest of the ingredients except for the green
beans and bring to a boil. Reduce heat and cover and allow to simmer for 15 minutes or until potatoes and carrots are
tender. Add green beans and cover. Simmer 15 minutes longer or until the beans are tender. Enjoy!

TUNA PATTIES
INGREDIENTS: 1 can solid Albacore tuna, 2 large egg whites, 1/8 cup panko breadcrumbs, 1/2 cup zucchini shredded, 2-
3 stalks green onion diced, 1/4 teaspoon low sodium Old Bay seasoning, 1/8 teaspoon pepper
INSTRUCTIONS: Mix all ingredients in a large bowl until evenly distributed, shape into 2-3 patties. Cook patties for 3-4
min per side on a large saucepan or until golden brown. Enjoy!

HOMESTYLE CHILI
INGREDIENTS: 1 pound ground turkey (chicken or meat; organic preferred), 1 1/2 teaspoons cumin, 1 1/2 teaspoons chili
powder, 1/4 teaspoon black pepper , 1/2 teaspoon oregano, 1/2 teaspoon paprika , 1 cup chopped yellow onion, 1 garlic
clove, finely minced, 1 bell pepper chopped, 1 15-ounce can red kidney beans drained and rinsed, 1 15-ounce can black
beans drained and rinsed, 1/2 cup corn kernels (fresh or frozen and thawed), 2 15-ounce cans fire roasted tomatoes,
1 15-ounce jar salsa (with no added sugar preferred)
INSTRUCTIONS: Brown turkey (meat) in a pan and break up meat into smaller pieces for about 7 minutes. Add in cumin,
chili powder, black pepper, oregano, and smoked paprika. Once meat is nearly cooked, add garlic and onion and sauté for
about 3 minutes. Mix in bell pepper, beans, corn, canned tomatoes, and jar of salsa. Boil then reduce to simmer for 15
min. Serve over salad or rice!

BAKED CHICKEN
INGREDIENTS: 4 chicken breasts, 1 can diced tomatoes do not drain, 1 can artichoke hearts drained, 1 tbsp Italian
seasoning, salt and pepper
INSTRUCTIONS: Preheat oven to 375 F. Lay chicken breasts in the bottom of a baking dish in a single layer. Season
chicken with Italian seasoning, salt and pepper. Pour can of diced tomatoes on top of chicken followed by artichoke
hearts. Cook in oven for 25-30 min until chicken is fully cooked. Enjoy!

HEALTHY CHICKPEAS
INGREDIENTS: 1 can chickpeas rinsed and drained, ½ tsp dried rosemary, sprinkle salt & fresh ground pepper, cooking
spray
INSTRUCTIONS: Pre-heat oven to 400F. Mix chickpeas, rosemary, pepper and salt and coat with cooking spray. Spread
over nonstick baking sheet and bake for 40-45 min. Stir every 15 min. Enjoy!
 CHICKEN STIR-FRY
INGREDIENTS: 2 tbsp. extra-virgin olive oil, divided, plus more for baking dish, 2 lb. boneless skinless chicken breasts,
Kosher salt, Freshly ground black pepper, 1/2 onion, chopped, 2 medium sweet potatoes, peeled and cut into small
cubes, 1 lb. brussels sprouts, trimmed and quartered, 2 cloves garlic, minced, 2 tsp. fresh thyme leaves, 1 tsp. paprika,
1/2 tsp. ground cumin, 1/2 c. low-sodium chicken broth, divided, 6 c. cooked wild rice, 1/2 c. dried cranberries, 1/2 c.
sliced almonds.
INSTRUCTIONS: Preheat oven to 350° and grease a 9"-x-13" baking dish with oil. In a large, deep skillet over medium-
high heat, heat 1 tablespoon oil. Season chicken with salt and pepper. Add chicken to skillet and cook until golden and
cooked through, 8 minutes per side. Let rest 10 minutes, then cut into 1" pieces. Heat another tablespoon oil over medium
heat. Add onion, sweet potatoes, Brussels sprouts, garlic, thyme, paprika, and cumin. Season with salt and pepper and
cook until softened, 5 minutes. Add 1/4 cup broth, bring to a simmer, and cook, covered, 5 minutes. Place cooked rice in
a large baking dish and season with salt and pepper. Stir in chicken, cranberries, cooked vegetables, and remaining 1/4
cup broth. Top with almonds and bake until dish is hot and almonds are toasted, 15 to 18 minutes. Enjoy!

MY MOMS CHICKEN:
INGREDIENTS: Chicken Breasts, Fat-free Italian Dressing, Mixed Veggies.
INSTRUCTIONS: Cook in fat-free Italian dressing for a savory flavor! Spray the pan with PAM or another cooking spray,
put the whole package of meat (up to 4 breasts) in the pan, add in about ½ the bottle of dressing. Cook thoroughly then
pour a little bit of water in once it’s drying out, let it burn a little more then you’re done! This tastes amazing and is the only
way me and my fiancé cook it now! Cook mixed veggies separately then add them to the pan and you can add more
dressing if needed, let them cook with the chicken for another 5-10 minutes. I personally use a huge pack of mixed
veggies that comes with peas, carrots, green beans and corn from Walmart but I’m sure any grocery store should carry it!

CHOCOLATE PROTEIN PEANUT BUTTER BALLS:

INGREDIENTS: 1 cup rolled oats, 1 medium banana, 4 Tbsp powdered peanut butter (I used PB2,) 1 Tbsp unsweetened
organic cocoa powder, ½ scoop Chocolate protein, 1 tsp vanilla, 1 packet Stevia.
INSTRUCTIONS: Combine all ingredients in a bowl and mix thoroughly until completely combined. Then using a
tablespoon, scoop out mixture and roll into a ball. Place on cookie sheet or plate and continue until all balls are made.
Refrigerate balls for at least an hour or enjoy right away!

BREAKFAST SKILLET:
INGREDIENTS: Egg whites, pepper and onions, hash browns or potatoes, turkey sausage/ground turkey,
Parsley/Salt/Pepper and any other seasonings of choice.
INSTRUCTIONS: Cook potatoes and veggies until fully cooked on skillet. Add in turkey sausage until cooked. Once all is
cooked, slowly add in egg whites and seasonings, and stir up until scrambled.

HEALTHY CHICKEN FRIED RICE:

INGREDIENTS: chicken breasts, cauliflower, egg whites, vegetable broth or lemon, green beans, coconut oil, liquid
aminos. INSTRUCTIONS: Put the chicken in a slow cooker/crock pot and add any seasonings like salt/pepper and a dash
of water, a little vegetable broth or lemon. Cook on high for 4 hours, or low for 7-8 hours. Cook ½ cup riced cauliflower
with ½ green beans with 1 TBSP of coconut oil. Then cook 2 egg whites on the stove and add into your vegetables and
shredded chicken. Season the meal with some liquid aminos and you have a delicious low carb meal!

PROTEIN PANCAKES:
INGREDIENTS: 1 scoop of Isolate protein mixed with 1 egg ,1 cup egg whites 1⁄2 teaspoon of baking soda, 1/3 cup of
pumpkin, pinch of salt.
INSTRUCTIONS: Cook on low heat for 5-10 minutes (will vary) makes one big pancake. Top with 1 TBSP of all natural
Peanut butter and sugar free syrup!

ZUCCHINI LASAGNA:
INGREDIENTS: 1lb 93% lean ground beef, fat free mozzarella cheese, ½ large onion, 3 cloves garlic, 28 oz can crushed
tomatoes, 3 zucchini,1 ½ cups part-skim ricotta,1 large egg, and 4 cups shredded part-skim mozzarella cheese.
INSTRUCTIONS: In a medium pan, brown meat and season with salt. Add cooking spray to the pan and saute garlic and
onions about 2 minutes. Add tomatoes, basil, salt and pepper. Simmer on low for 30-40minutes, covered.
Slice zucchini into 1/8″ thick slices, add salt and set aside or 10 minutes. After 10 minutes, blot excess moisture with a
paper towel. Grill or bake zucchini 2 to 3 minutes per side, until slightly browned. Place on paper towels to soak any
excess moisture.
Preheat oven to 375°. In a medium bowl mix ricotta cheese and egg. Stir well. In a 9×12 casserole spread ½ cup of sauce
on the bottom and layer the zucchini to cover. Spread ½ cup of the ricotta cheese mixture, then top with 1 cup of the fat
free mozzarella cheese and repeat the process until all your ingredients are used up. The last layer top with remaining
zucchini and sauce, cover with foil and bake 30 minutes. Uncover the foil and bake 20 minutes (to dry up the sauce) then
place the remaining 1 cup mozzarella and bake until melted, 10 minutes.

TURKEY MEATBALLS:
INGREDIENTS: 93/7 ground turkey, onions, oatmeal, seasoning of choice.
INSTRUCTIONS: 3lbs turkey meat. Diced onions as preferred. 1⁄2 cup oatmeal. Goya sazonador total seasoning mixed
with reduced sodium taco seasoning. Bundle up into quarter palm sized balls, or use a quarter cup container to measure.
Cook on covered skillet to insure thorough cook. Should not have any pink on the inside. Dip in 2tbsp Stubbs BBQ for
best taste. 1 turkey meatball=1oz turkey.

SPICY TURKEY AND KALE SOUP:

INGREDIENTS: 1 lb. ground turkey, 1 medium chopped onion, 2 chopped bell peppers, 2 minced cloves garlic, 4 cups
beef broth, 1 (15 oz) can diced tomatoes, 16 oz jar chunky salsa, 12 oz bag mixed frozen vegetables (corn, green beans,
carrots) 1 Tbsp Worcestershire sauce, ½ tsp. Italian seasoning, 2 cups baby kale leaves.
INSTRUCTIONS: In a large pot or dutch oven, heat oil over medium-high heat and cook the turkey, crumbling with a
spoon, until browned. Mix in the onion, bell peppers and garlic, cooking about 2 to 3 minutes, until translucent. Add the
rest of the ingredients, except for the kale, and bring to a boil. Reduce heat and cover, allowing soup to simmer for about
30 minutes. Add kale and simmer for an additional 10 minutes, serve and enjoy! NOTE: If you want to cook this in a crock
pot, simply follow step 1 then add all your ingredients (except kale), cover and place on high for 3 to 4 hours or low 6 to 8
hours. Add kale, cover and cook an additional 10 minutes.

TACO SALAD:
INGREDIENTS: 93/7 ground turkey, rice options: Uncle Ben long grain and wild rice; brown rice of choice; jasmine rice.
Tortilla strips, shredded lettuce, Queso, hot sauce.
INSTRUCTIONS: Heat up turkey, rice, and Queso. Once heated, add lettuce strips to liking and a small amount of tortilla
strips. Add no more than 1tbsp Queso and as much as sauce as you want. Mix and enjoy!
Other option: Trade the rice for an Xtreme wellness tortilla and make a burrito.

HEALTHY CHICKEN COUSCOUS

INGREDIENTS (for 4 servings): spray olive oil, Chicken – 1.5lbs chicken breasts (VEG SUBSTITUTE: tofu or tempeh),
2 teaspoons cumin, 1 teaspoon cinnamon, 1 tablespoon thyme, pinch of sea salt; Couscous – 1.5 tablespoon olive oil,
2/3 cup onion, chopped, 1 tablespoon garlic, minced, 1 cup Israeli pearl couscous, 1 tablespoon smoked paprika
(optional), 1/2 cup chopped portobello mushrooms (optional), 2.5 cups chicken stock (or broth).
INSTRUCTIONS: Rub the seasoning and herbs over all the chicken breasts.Set a nonstick skillet on high heat. Spray
skillet with olive oil, then add the chicken breasts. Cook on each side until golden, then set aside. Reduce the heat to
medium, then add olive oil, onion and garlic. Caramelize and brown the onion for 1 to 2 minutes. Add the pearl couscous
to the skillet and mix to cover couscous in oil. If desired, sprinkle in the smoked paprika now. Cook for 1 to 2 minutes, then
add greens and mushrooms. Pour in the chicken stock and bring to a simmer. Reduce the heat to low-medium and cover
and cook for 12 to 15 minutes, or until the couscous is plump and the majority of the liquid has been absorbed.

HAWAIIAN CHICKEN KABOBS:

INGREDIENTS: 1¼ lb boneless, skinless chicken breasts, cut into 1-inch cubes, 1 red bell pepper, green bell pepper, 1
yellow bell pepper, 1 red onion, 3 cups fresh cubed pineapple. (Make sure all veggies are cut into large chunks.) For the
marinade: ¼ cup fresh pineapple juice, ¼ cup reduced sodium soy sauce, 1 Tbsp honey, 1½ Tbsp hot chili paste, 2 tsp.
fresh grated ginger, 2 cloves garlic, minced.
INSTRUCTIONS: Place chicken in a large ziplock bag or bowl. To make the marinade, whisk together pineapple juice,
reduced sodium soy sauce, honey, chili paste, ginger and garlic until combined. Reserve ¼ cup of the marinade and pour
the rest over top of chicken until completely coated. Seal the bag and marinate chicken in the fridge for at least an hour to
overnight. Pre-heat grill on medium-high heat, making sure to lightly spray with oil to avoid sticking, and soak the skewers
in cold water for 15 to 20 minutes to prevent them from burning on the grill. To assemble the kabobs, thread chicken,
veggies and pineapple onto the skewers and place on the grill, cooking the chicken about 2 to 3 minutes on each side and
brushing with the reserved marinade until the chicken is cooked through. Perfect healthy summer treat! Enjoy.

DIET PLANS:
Use the pictures below to help decide your body fat %. *Note: Underestimating your body fat percentage will give you
significantly higher calories and effect your weight loss goals!! Fit bits, apple watches, calipers, handheld scales, and
traditional stand on scales that also show body fat are NOT accurate ways to measure body fat. Dexa or INBODY scans
are a great option if available to you.
Note: The female picture of 25% body fat is more like 28%.
Table 1 below will give you your exact calorie requirements based on your weight and body fat percentage. The column
along the left is body weight in pounds. The row across the top is body fat percentage.
***Note: If your at least 40% Body Fat and over 175lbs, in order to accelerate fat loss, you may reduce calories from what
the chart gives you by up to 300; keep in mind this comes with an increased risk of muscle loss.

Table 1: Tone & Tighten Plan Calories

Once you’ve found your daily calorie requirement using table 1, table 2 will give you your recommended macros. If you
have a good understanding of nutrition, you are free to eat the foods you want throughout the day that will equal as close
to these macros as possible. I highly recommend doing so with healthy, whole foods such as the foods in the example
diets rather than processed foods. Keep in mind that American food labels usually show total carbs instead of net carbs.
For dieting purposes, we are only concerned about net carbs (total carbs-fiber).

Table 2: Tone & Tighten Plan Macros (grams)

If you don’t have an advanced understanding of nutrition and would like to be told exactly what foods to eat, start with one
of the example diets below that is closest to your calorie requirements found in table 1. From there, make additions,
subtractions, or adjustments to portion sizes to get to your required macros. For example, if you require 2650 calories,
start with example diet 9 and add approximately 250 calories. For example, in meal 5 option 3, change 1/2 cup beans to 1
cup and 1/2 cup rice to 2/3 cup rice. Alternatively, you could add 2 scoops of a lean protein shake at any point during the
day! Keep in mind the meal plans are just examples, you are free to follow them if you have these foods available
to you and find this more convenient. If not, please feel free to track your own given calories/macros from the
chart and eat foods that you have available to you!

Example Diet 1: 1200 Calories

*All calories and macros are approximations*

Example Diet 2: 1300 Calories

*All calories and macros are approximations*

 Example Diet 3: 1400 Calories

*All calories and macros are approximations*

Example Diet 4: 1500 Calories

*All calories and macros are approximations*

 Example Diet 5: 1600 Calories

*All calories and macros are approximations*

Example Diet 6: 1800 Calories

*All calories and macros are approximations*

 Example Diet 7: 2050 Calories

*All calories and macros are approximations*

Example Diet 8: 2200 Calories

*All calories and macros are approximations*

 Example Diet 9: 2400 Calories

*All calories and macros are approximations*

Example Diet 10: 2800 Calories

*All calories and macros are approximations*

 Example Diet 11: 3200 Calories

*All calories and macros are approximations*

● Substitutions are allowed but try to do so with foods that are healthy, whole foods and similar calorie and macro
wise. For example, replace chicken with another lean protein source like turkey or egg whites. Replace rice with
another carb like couscous, black beans, or whole wheat pasta. Replace avocado with another fat like almond
butter or olive oil on a garden salad.
● Green Veggies (except peas) are very low in calories because they are mostly fiber and can be added to any
meal as a free food!
● If you are making substitutions or building your own diet based on your given macros, keep in mind that American
food labels usually show total carbs instead of net carbs. For dieting purposes, we are only concerned about net
carbs (total carbs-fiber).
● If following an example diet All meats should be lean, meaning 90% or higher
● Yes, this is a very high protein diet. From my personal experience and industry knowledge I believe these
are the best macro splits to achieve the given goals of the programs. If you are not comfortable eating
this much protein for health or other reasons, please only eat as much as you are comfortable with.

VEGAN/VEGETARIAN DIET:
*You will need to track macros and adjust portion sizes*
***Note: Lean protein stands for any protein source with fewer than 5-6 grams of carbs. This includes but is not limited to:
tofu, tempeh, some Boca burgers/products, and Vegan protein powder.
Meal 1:
Option A: Veggie scramble (4oz tofu or tempeh with whatever veggies you like), 2 slices of Ezekiel bread, 2 TBSP all-
natural almond/peanut butter.
Option B: 1 scoop of plant-based protein powder, 1/2 cup oats, 2 TBSP all-natural almond/peanut butter. Can mix this all
together if you'd like, just be sure to microwave oats without the protein, then mix it in after for best taste!
Option C: 1 cup egg whites, 2 whole eggs, 2 slices of Ezekiel bread: can use “I can’t believe it’s not butter” spray (not
spread).
Meal 2:
Option A: 5oz tofu or tuna, 5oz white/sweet potato, side of greens.
Option B: 6 oz white fish, 1 serving of “Alexia” Brand sweet/white potato fries, side of greens.
Option C: 1 and ½ cup black or pinto beans, ½ cup of white/brown rice, side of mixed veggies.

Meal 3:
Option A: 2 "Original Vegan Veggie Burgers" by Boca, side of mixed veggies. 1 Medium apple.
Option B: 5 oz salmon or 6 oz white fish, ½ cup Quinoa, side of veggies.
Option C: 1 Cup egg whites, 2 slices of Sarah Lee bread with 1 TBSP of all-natural almond butter.

Meal 4:
Option A: 5oz tempeh or tofu, 1/2 cup white or brown rice, side of veggies.
Option B: 1 serving of “Veggie Crumble" by Boca, side of mixed veggies. 1 Medium apple or banana.
Option C: Quest bar (or similar) and 1 medium apple or banana.

Meal 5:
Option A: 1 cup black or pinto beans, 1/3 cup quinoa, side of veggies.
Option B: 1 and 1/2 scoops plant-based protein powder mixed with water or 1 cup of unsweetened almond/cashew milk!
Can add water and ice for consistency.
Option C: Large garden salad with preferred veggies, 1 cup of chickpeas, 1/2 cup preferred beans, 15 crushed almonds,
homemade lemon/garlic dressing or any vinegar for dressing.

PESCATARIAN DIET:
*You will need to track macros and adjust portion sizes*
**Note: Lean protein stands any protein source with fewer than 5-6 grams of carbs. This includes but is not limited to: tofu,
tempeh, some Boca burgers/products, and Vegan protein powder.
Meal 1:
Option A: ½ an avocado, 2 whole eggs, 1 cup of egg whites. Side of mixed fruit.
Option B: ½ cup of quick oats, 1 scoop of protein powder, 2 TBSP all-natural almond/peanut butter. Can mix this all
together if you'd like, just be sure to microwave oats without the protein, then mix it in after for best taste!
Option C: 1 cup egg whites, 1 serving of Fat Free Kraft cheese, 2 slices of Ezekiel bread: can use “I can’t believe it’s not
butter” spray (not spread).

Meal 2:
Option A: 5oz tuna, 1 cup white/brown rice, side of greens.
Option B: 6 oz tilapia, 1 serving of “Alexia” brand sweet potato fries, side of greens.
Option C: 4 oz grilled shrimp, 1 cup of rice, ½ cup of black beans.

Meal 3:
Option A: 6 oz white fish, 1 slice of Ezekiel bread, ½ an avocado.
Option B: 5 oz salmon, ½ cup Quinoa, side of veggies.
Option C: 6 oz swordfish, 4oz butternut squash, side of greens.

Meal 4:
Option A: Garden salad with 1 tbsp olive oil and 1 lite and fit Greek yogurt
Option B: 1 Lite and fit Greek Yogurt and 15 almonds/cashews
Option C: 1 and 1/2 cups of mixed berries and 1 TBSP all-natural nut butter.

Meal 5:
Option A: 6 oz tempeh or tofu, 1/2 cup white or brown rice, side of veggies.
Option B: 6 oz white fish, side of mixed veggies. 1 Medium apple or banana.
Option C: Quest bar (or similar) and 1 medium apple or banana
Meal 6:
Option A: 1 cup black or pinto beans, 1/3 cup quinoa, side of veggies.
Option B: 1 and 1/2 scoops protein powder mixed with water or 1 cup of unsweetened almond/cashew milk! Can add
water and ice for consistency.
Option C: 5oz white fish, 15 almonds, side of greens.

*VEGAN PROTEIN HELP*

*WHAT TO EAT TO HIT CERTAIN MACROS*
 Keep in mind the meal plans are just examples, you are free to follow them if you have these foods
available to you and find this more convenient. If not, please feel free to track your own given
calories/macros from the chart and eat foods that you have available to you!

MACRO COUNTING
To count macros, you will need to read the nutrition labels and weigh/measure all your food and keep track of your daily totals for
each macro.

Here is an example of a black beans label (every brand will have slightly different macros which is why there will be some
small differences from the example diet). As you can see serving size is 1⁄2 cup, so if you are eating 1 cup than you have
eaten the following macros: 14P/24C/2F. For carbs we count net carbs not total. Net carbs is total carbs minus fiber. (18-
6=12) (12*2=24). Macros are the only thing that make up calories so don’t count calories, count the macros and try to hit
the numbers you got from the macro charts each day☺
 TRAINING
Unfortunately, there are only so many exercises that can be done at home, but you will still get
amazing results when combined with the diet portion of the program! For these workouts all you will
need is 1 set of dumbbells, and 1 resistance band. If you don’t have these at home and don’t have
the means to get them, you can improvise with a 1 gallon water jug, laundry detergent, bag of
potatoes, case of waters, fill buckets with water or plastic bags with items for desired weight, or use
other household items.

TONE & TIGHTEN (RECOMP) PROGRAM

DAY 1: GLUTES / HAMSTRINGS
Exercise Sets/Reps Notes
Walking Lunges with 5*15 Each leg
Dumbbell

Sumo Deadlifts with 5*20

Dumbbell

Sumo Squats with Dumbbell 5*20

Weighted hip thrusts with 5*25

Resistance Bands and 1
Dumbbell

Stiff Leg Deadlifts Dumbbell 4*25

Dumbbell Pull Throughs 4*20

Alternating Step Ups to 5*12 Each leg

Kickbacks with Dumbbell

DAY 2: BACK / BICEPS

Exercise Sets/Reps Notes
Standing Curls with 5*20 Under feet or similar
Resistance Band

Single Arm Rows with 5*15 Each side

Dumbbell

Hammer Curls with Dumbbell 5*12 Each side

Seated Lat Pulldown with 5*15 Attached to door handle or similar
Resistance Band

Dumbbell Curls 5*12

Seated Row with Resistance 5*15 Attached to door handle or similar

Band

Spider Curl with Dumbbell 5*15 Facing bench or similar

Bent Over Dumbbell Rows 4*15 Each side

DAY 3: CHEST / TRICEPS

Exercises Sets/Reps Notes
Dumbbell Bench Press 4*10 On flat surface

Diamond Push Ups 4*10-12

Overhead extension 5*15

Dumbbell

Alternating Dumbbell Press 4*12 Each arm

Chest Flys with Dumbbell 5*12

Skull Crushers with Dumbbell 4*12

Tricep Dips on Bench or Stairs 5*Failure

Alternating Kick Backs 5*10 Each arm

Dumbbell

DAY 4: QUADS / CALVES

Exercises Sets/Reps Notes
Reverse Lunges with 5*20 Dumbbells at sides
Dumbbells

Standing Calf Raises on Stairs 5*20

or Similar, Holding Dumbbell
at sides
 Standing Quad Extensions 5*12 Attach resistance band around something
sturdy, wrap around ankle and slowly kick
your leg forward, flexing your quad. 5*10 for
each leg

Narrow Stance Squats 5*20

Dumbbell

Seated Calf Raises with 5*20 Dumbbell on each knee

Dumbbell

Dumbbell Front Squats 5*15

Bulgarian Split Squats 5*12 Each leg

Dumbbell

DAY 5: REST

DAY 6: AT HOME PLYOMETRICS

*Complete 6 rounds, rest between rounds as needed, jog in place 30 seconds for a warm up*
Push ups 60 seconds
Leap Jumps 60 seconds
Skaters 60 seconds
Pike Jumps 60 seconds
Lying-Leg-Raises 60 seconds
Kettle Bell Swings 60 seconds
High Knees 60 seconds
Tuck Jump 60 seconds
Lateral Jumps 60 seconds

DAY 7: SHOULDERS
Exercise Sets/Reps Notes
Face Pulls with Resistance 4*20 Attached to door handle or similar
band

Upright Rows with Dumbbell 5*15

Side Raises with Dumbbell 5*15

Rear Delt Flys with Resistance 5*20 Attached to door handle or similar
Band
 Seated Arnold Press 6*10
Dumbbell

Reverse Flys with Dumbbell 5*10

CARDIO GUIDELINES:
As far as cardio goes, I’m not a believer in doing hours upon hours to reach a certain goal. We more want to focus on the
importance of clean eating, with a healthy mixture of strength training and some cardio. A good weight lifting session can
actually burn more calories than cardio so long as you’re lifting heavy and taking little rest. With that being said,
depending on your goals, cardio can be extremely beneficial to speed up your progress. Never do Cardio directly before
lifting.

Forms of cardio:
1.) High Intensity Interval Training (HIIT)
2.) Low Intensity Steady State (LISS)

HIIT. The HIIT workouts should be 30 minutes total with a 3 minute warm up and 2 minute cool down. The rest of the time
in between will be intervals of going max effort for 20-30 seconds, then down to just walking for 45 seconds to a minute
depending on your fitness level. The total time of 30 minutes includes both warm up and cool down. These are intended to
be extremely intense sessions so make the most out of them while also making sure you’re paying attention to your body
and not risking an injury. Go at your own pace and fitness level!
LISS. The LISS cardio should be done between 40-45 minutes. You should be going at a steady pace throughout the
duration of the program, where you’re breaking a good sweat, but also able to hold a light conversation! Keep in mind,
LISS cardio does tend to get a little boring-so bring a buddy with you or watch some videos/movies on your phone! I
suggest downloading the Netflix app if you have that or watching YouTube videos, it will make it go by so much faster.
*NOTE* You can use any cardio equipment for both forms of cardio including but not limited to: Treadmill, Elliptical, Bike,
Stair-Master, Row Machine, etc. Walking, running, biking, etc. Outside is perfect!

TONE AND TIGHTEN (RECOMP):

● Cardio on this program should be done directly post workout or on a rest day for best results. Be sure to be
drinking your FAAs during your cardio to ENSURE no muscle loss! Super important for your goals on this plan.
● I suggest 3 sessions of HIIT per week (in addition to the at home plyos) for 30 minutes each. No more than this
needed!
● You’re free to choose any cardio equipment you like, but my suggestion is either sprints on the treadmill incline, or
the Stairmaster. You’ll be toning and tightening your ham/glute tie-in while burning fat! Best of both worlds.
Walking, running, biking, etc. Outside is perfect!

ABS:
You’ll notice there isn’t much focus on abs. This is because we already engage our abs in almost every exercise we do!
Everyone has abs, if you don’t see yours currently it’s just because there may be a layer of fat over them. You see, in
order to have visible abs, you need to be at a very low body fat. How do you achieve this? Through diet and cardio mainly!
With that being said, I do have an awesome Ab Routine for you to follow (that I actually do myself) and do after your lifting
sessions 2-3x a week MAX to help shape your muscles.

ABS/CORE WORKOUT:
(For these make sure you're focusing on your core muscles. Mind-muscle connection is the #1 and only way to activate
your muscles! Also pay close attention to your breathing and exhaling on each rep.)

Abs Routine (At Home):

● Crunches 3 sets of 30 reps.
● Knee-Tuck Crunch 4 sets of 10-15 reps
 ● Knee to Elbow 3 sets of 10 reps each side
● Partial Sit Ups on bench or chair 5 sets of 30 reps. (Notes: focus on mind-muscle connection that we talked
about)
● Russian Twists 4 sets of 30 seconds work.
● Pulse Ups 4 sets of 15 reps
● Toe Taps 3 sets of 10 each side
● Leg Raises 4 sets of 20 reps. (Notes: can be done on the ground. Hold onto either the sides of something like a
bench or some heavy surface if you’re on the ground so you’ll stay secure. Keep your legs straight and raise them
up until vertical, lower back down but stop short to keep tension on abs before the next rep.

Superset:
● Reverse crunches on the floor. 5 sets of 15 reps.
● Long Arm crunches. 5 sets of 15 reps.

SUPPLEMENTS:
While supplements aren’t necessary by any means in reaching your goals, they do have their place in speeding up the
process! I personally take them for the best results possible. Use the dosages prescribed on the back of the bottles. All of
the below are equally effective for both men and women!

● Minibeast Edge: Intense Pre-Workout with maximum lasting energy, extreme pumps, and enhanced blood flow!
Recommended for all programs.
● Minibeast Shreds: Innovative fat burner combining appetite suppression, thermogenic, and a one of a kind stored
fat metabolizer. Recommended for Shredding and Tone and Tighten options!
● Minibeast Full Amino Acids (FAAs): Contains all 21 amino acids needed for lean muscle growth and prevention of
muscle degradation while in a caloric deficit. Includes 5g BCAA and over 6g EAA! Recommended for all
programs.
● Minibeast IsoDelight: 25 grams of pure Whey Isolate. Amazing taste with a very low carb/fat content! Also, perfect
for curbing sweet cravings. Recommended for all programs.
● Minibeast Gains: Cutting Edge muscle building supplement combining innovative versions of 3 fundamental non-
hormone manipulating ingredients. Recommended for the Muscle Building and Tone and Tighten programs. Can
be used on the Shredding as well to help prevent muscle loss and possibly even gain lean muscle mass!

WHERE TO ORDER:
MinibeastSupplements
Discount code: “minibeastclient”
 ADVANCED NUTRITION:

*This section is for educational purposes only, it is not required for the challenge or even
recommended to read unless you are experienced! *

Want to know how all these numbers were calculated?

Step 1: Calculate Basal Metabolic Rate (BMR)

Option 1: Harris-Benedict Equation (best for women with higher body fat% or that don’t know their body fat%)

BMR = 655.1 + (4.35 x weight in pounds) + (4.7 x height in inches) – (4.7 x age in years)

For example: Allison is a 30 yr old female. She is 5’4” (64 inches) and weighs 130 lbs. Her BMR is calculated as follows:

BMR= 655.1 + (4.35*130) + (4.7*64) - (4.7*30)

= 655.1 + (565.5) + (300.8) – (141)
= 1380.4

This means that Allison’s body, being completely sedentary throughout the day will burn 1380.4 calories. This brings us to
step 2.

Step 2: Calculate Total Daily Energy Expenditure (TDEE)

TDEE=BMR*Activity Factor

Since we already discussed BMR, we now need to estimate our activity factor. Activity factor is a number that ranges from
1.2 to 2.0. 1.2 would be someone who works a desk job, sits around the house, and does little to no exercise. 2.0 would
be someone who works a labor-intensive job or is very active throughout the day and also spends 11-14 hours a week
performing high intensity workouts at the gym (includes cardio).

To continue with our example from above, Allison works a 9-5 desk job, takes care of the kids and normal household
chores, and spends about an hour in the gym doing moderate intensity exercise 4 times per week. I would set Allison’s
activity Factor at 1.45.

Using her BMR from above combined with this factor, we can now calculate her TDEE.
TDEE=1380.4*1.45
= 2001.85

This means that in order for Allison to neither gain or lose weight, she needs to consume 2001.85 calories per day!

Step 3: Adjust for your goals.

1 pound of fat contains 3500 calories, so if Allison’s goal is to lose 1lb of fat per week, she would need to be in a caloric
deficit of 500 calories per day. (1lb of fat = 3500 Calories / 7 Days a week = 500 calories per day!)

This means she would need to average (2001.85 – 500), which is 1501.85 calories consumed per day to reach her goal!

TDEE is as accurate a starting point we can get to using science. Other factors such as genetics, hormone levels,
supplementation, and metabolism also play a role, so my advice is to pick an activity factor, try it out for a couple weeks,
asses your progress, and adjust from there.
Only you can truly know your body, and there is no substitution for personal experience.

Caution: If you are new to exercising/dieting you may see some initial weight loss for multiple reasons, but mainly
because carbs hold a lot of water weight in your body. If this applies to you, avoid “assessing” your progress until after 1-2
weeks of consistent diet and exercise.
Step 4: How to count Macros:
If you remember reading in my tips above, (although I don’t track exactly anymore) I use a macro split of 40% protein,
35% carbs, and 25% fats. So how does this relate to calories?

1 gram of protein= 4 calories

1 gram of carbs= 4 calories
1 gram of fats= 9 calories

Let’s go back to Allison and assume her goal is to lose 1lb per week. This means she should average about 1500 calories
consumed per day (calculated above).

Her protein should be: 40% of 1500 = 600 Calories

Her carbs should be: 35% of 1500 = 525 Calories
Her fats should be: 25% of 1500 = 375 Calories

To convert this to grams for easy tracking:

Her Protein should be (600/4) or 150 grams

Her Carbs should be (525/4) or 131.25 grams
Her Fats should be (375/9) or 41.67 grams

Just like TDEE, macro splits are not an exact science, but you need to start somewhere and
learn what works for your body! Lastly, if you are going to count macros, most American food labels count grams of fiber
towards total carbohydrates. Fiber cannot be digested by our bodies and used for fuel and therefore should not count
towards your calories. To accurately count your carbs, you must use net carbs which is total carbs grams of fiber.

Alternative BMR formula (best used for women with high muscle mass, low body fat %, accurately know their body fat %)

Katch-McArdle Formula: BMR= 370 + (21.6 * Lean Body Mass in Kg)

If you feel you meet the criteria to use this formula for BMR, you may do so and then follow the same exact steps as
above!

Thank you so much again for joining my Tone & Tighten At-Home Workout
Program and trusting me to provide you with the path to accomplish your
fitness goals. I hope that you enjoy this program and find it beneficial and
informative! I encourage you to work hard, stay consistent, and really give it
your all. You can make some incredible changes in a very short period of
time if you just stay consistent and keep your eyes on the prize. Let’s do
this!!!

Sincerely, Carriejune