• 3 x High Carb Meal ( Post Workout Meal Can Be a Cheat Meal Like Pizza If You Like ) 


  • Sugar
  • White Flour Foods
  • Sodium
  • Processed Foods
  • Alcohol
  • Trans Fats
  • Sweetener


  • Drink 3L ( 1 Gallon ) of Water


  • DRINK 500-800ml OF WATER WHEN I WAKE UP - I like to start my day by drinking a glass of water, if possible with some  freshly squeezed lemon juice in it. This will make part of the 3L of water I drink each day. 
  • EXTREME VERSION OF EACH WORKOUT - I will do the extreme version of each of the workouts. This is simply because I am at that level but if you are just starting out I would suggest you do the normal version. Both will get you results and it's all about doing a workout that challenges you. 
  • INTERMITTENT FASTING - I will follow an 16/8 ( sometimes more like 14/10 ) intermittent fasting protocol. I do this for a few reasons but also because it fits into my daily schedule and getting into a routine that works for you is vital for success.
  • CHEAT MEAL - I will turn one of today's meals into a cheat meal where I will eat something a little unhealthy like pizza for example. I will also make sure that this meal is my post workout meal. 
  • EXTRA MEAL - Depending on how my results are going I will sometimes eat an extra low carb meal or shake to get in some extra calories in today to help even further with my re-feed day and calorie cycling and to help with today's workout as it's very hard.




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* DISCLAIMER : Some weight loss results featured on this website are not typical. The average person can expect to lose 1 to 2 pounds weekly following any of our challenges but there are no guarantees any weight loss will occur. Results very because of many factors. 

This website does not provide medical or healthcare advice. Consult with your physician before making any dietary or other health related changes.