Don’t use this strategy for a long
time. If you are VERY overweight,
cap it at 30 days. If you are only
moderately overweight/skinny fat,
cap it at 2 weeks. Always assess
how you feel. If you feel fine after
doing it for 7 days, keep going. If
you’re extremely miserable, then
cap it off and go back to a normal
healthy diet. I myself personally
capped it at 7 days because I’m not
that overweight and still managed
to drop 14 pounds. You can cycle it
on and off as necessary. Use it as a
tool when you need to drop weight
quick.
5:00 AM (0500)
WAKE UP, DRINK 16OZ WATER, 8OZ
BLACK COFFEE
7:00 AM (0700)
DRINK 16OZ WATER, 8OZ BLACK
COFFEE
9:00 AM (0900)
DRINK 16OZ WATER
11:00 AM (1100)
DRINK 16 OZ WATER, WALK FOR 30
MINUTES
01:00 PM (1300)
WEIGHTLIFTING WORKOUT, DRINK
16OZ WATER
02:00 PM (1400)
30 MINUTES OF HIIT CARDIO (HIGH
INTENSITY INTERVAL TRAINING)
03:00 PM (1500)
ONLY MEAL OF THE DAY: 1 POUND
OF CHICKEN BREAST (OR STEAK,
GROUND BEEF, OR GROUND TURKEY)
AND 3-5 SERVINGS OF MIXED
VEGETABLES (A HUMONGOUS
PORTION OF VEGETABLES TO MAKE
YOU FULL). FOR DESSERT, 1 FRUIT OF
CHOICE (I HAVE EITHER A BANANA,
GRAPES, OR PINEAPPLE)
DRINK 16OZ WATER WITH MEAL
03:30 PM (1530)
30 MINUTE WALK AFTER MEAL
05:00 PM (1700)
DRINK 16OZ WATER
05:00 PM - 09:00 PM
(1700 - 2100)
ONLY SIP WATER WHEN THIRSTY SO
YOU DON’T WAKE UP TO PEE
DURING THE NIGHT. NO MORE FOOD
FOR REMAINDER OF THE DAY
09:00 PM (2100)
BED TIME. SHOULD FEEL
“MODERATELY HUNGRY”
WAKE UP AND REPEAT
1) Walking is to achieve 10k steps minimum throughout the day.
This is a good level of activity. You can split this up however
you want. I personally walk 30 minutes 2 times per day. You
can do a 1 hour walk if you want, or do 15 minute walks 4
times a day. Just hit at least 10k steps.
2) HIIT cardio is a huge calorie burner. I do 30 minutes of
boxing. I punch a boxing bag for 10 rounds and each round is 3
minutes. You can do any other form of intense cardio for 30
minutes. Make sure to sweat your ass off. It should be
difficult.
3) Since the one meal you are eating is extremely clean it
doesn’t matter if it is a lot of food. The total calorie intake is
very low because it’s just chicken and vegetables. This will
make you drop weight fast. Don‘t add protein shakes or other
snacks. Stick to this single meal, but load it up with meat and
veggies.
4) Black coffee is a powerful appetite suppressant. You will
notice when you drink it, you not only get stimulated with
energy, but your hunger goes away. Don’t exceed 2-3 cups per
day. If you get to the point where you’re drinking 3-5 cups per
day, it will be difficult to reduce it after a while. Godspeed.
5) Daily water intake should be 1 gallon of water/4 liters. This
well help you stay full and reduce hunger, as well as make
you hydrated so you don’t get light-headed during the day or
during cardio. Big money.
6) Supplements: I use creatine monohydrate. You don’t need it
but it helps with workouts. If you do want to check it out, go
here and use code Ski for a discount:
https://hugesupplements.com/products/creatine-monohydratepowder
7) Timing: You don’t have to wake up at 5am. This is my
schedule. You can wake up and go to sleep at any time. Just
move around the time of each activity to match your schedule.
You can wake up, walk, do your workouts, and eat at
whatever time you prefer.
1) Use 0 calorie drinks that are carbonated. The carbonation
makes you feel full without the calories. I like sparkling
water. You can also use zero calorie sodas.
2) Sugar-free pickles. If your grocery store has these, use
them to your advantage ONLY if you’re extremely hungry later
in the day. I am built different and can sit in my hunger and
accept it. If you absolutely need to eat something at the end
of the day, have some sugar-free pickles and go to bed.
This guide is meant to be very extreme. It is not the most
practical approach to fat loss. The sole purpose of using this
method is to lose as much weight as possible in the shortest
amount of time.
If you need to drop weight quickly for an event, a vacation,
etc. then you can use this method. However, if you don’t have a
time constraint and want to get shredded the right way, lose
fat, and keep it off long-term, then you should check out my
Ultimate Guide to Fat Loss.
I go into detail on fat loss and how you can get shredded
without being miserable. For maximum effect, you can use this
e-book to drop a bunch of weight initially, and then apply my
long-term methods from the Ultimate guide to fat loss after
to keep the ball rolling.
check that out here:
ultimate guide to fat loss
(as a special bonus for downloading this, use code 50off to get it for
50% off)