Plan Your Week. Protect Your Progress.

Switch works best when it’s planned.

Instead of deciding day-by-day, map your week in advance.

Choose your day types based on:

• Your goal (fat loss or maintenance)

• Your social calendar

• Your energy levels

• Your schedule

Structure first. Flexibility second.

🟢 Step 1: Choose Your Goal

Before planning your week, decide:

🔹 Fat loss focus
🔹 Maintenance focus
🔹 Regain control

Your weekly balance should reflect this.

🟢 Example Weekly Layout (Fat Loss Focus)

This gives:

✔ 3–4 Boost Days
✔ 2–3 Nourish Days
✔ 1 Occasion Day

Adjust depending on your goals.

🟢 Example Weekly Layout (Maintenance Focus)

More Nourish Days.
Boost for balance.

🟢 Planning a Sprint Run

If you want a stronger push:

Schedule:

🔥 5 consecutive Boost Days

Then follow with:

🔁 Reset (if extended phase)

Sprint runs are short and intentional.

🟢 Key Planning Rules

✔ Plan Occasion Days in advance
✔ Do not stack multiple Occasion Days back-to-back
✔ Keep Boost Days structured
✔ If doing 5+ consecutive Boost Days → follow Reset guidance
✔ Review your week every Sunday

Planning reduces impulse decisions.

💛 Final Thought

Switch works when it’s intentional.

Decide your week.
Follow your structure.
Adjust — don’t abandon.

“Flexibility works best with a plan.”