To be able at any moment to sacrifice how you look now for what you will become, most of you won’t be successful because when you are dieting or training, and you get tired, you QUIT!
Welcome to the Extreme No Nonsense Diet Course. My name is Marinas Florin and I will be training with you for the next four days. Make sure to read my notes carefully and if you want to, replicate what I am doing.
The first day on the No Nonsense Extreme Fat Loss Diet. My confidence is high, my overall morale is also high. I am prepared to show you my secret weapon when it comes to rapid fat loss dieting.
I say rapid fat loss and not rapid weight loss because they are not one and the same.
- Weight loss = losing fat and muscle mass
- Fat Loss = losing fat and only fat
In these 4 days, I will show you exactly how I will lose a huge amount of fat in the easiest way possible for this kind of dieting. Even if it is considered extreme dieting, I assure you that if I can do it, you can also do it.
I want to make a note here: I will lose a lot of fat but you can potentially lose even more than me. I am mostly sitting all day long at my computer (I have a desk job), so my daily overall activity is inexistent. If you have a job that is making you move a little bit, you will definitely have better results than me.
I Got Fat…
The reality is that I got fat. Why?
I was sitting at around 7% bodyfat when I decided I had to show you this extreme dieting protocol. The thing is, I did it in the past (not to this extent) and it worked well. Now, if I wanted to show you live results of my approach, I had to get some fat. So, for the past 1 month and 2 weeks, I took a long gym pause, detrained myself, and ate like a pig.
I was literally eating fast food every day. I somehow managed to get some fat on my frame. These are the results (not too bad but don’t blame me… I had just 1 month and 2 weeks):
Preparing For Extreme Dieting
The most important thing when doing this diet is correctly setting up the protein intake. I won’t bore you with the details because you have them in the booklet that comes with this journal.
I’m currently sitting at ~191 Lbs, at around 20% bodyfat (lack of training and overeating). I got fat by sitting my ass all day long with no training. I am in no way proud of what I just did but I wanted to try this extreme fat loss diet so I needed to get a bit fatter. No worries, I know what I am doing and I will demonstrate I will lose every inch of fat I currently have on my body. Fat without muscle loss.
Let’s calculate my necessary protein intake:
Calculating my Total Fat:
191 * 20% = 38.2 Lbs
Calculating my Total Lean Body Mass:
191 – 38.2 = 152.8 Lean body mass
Looking at the table from my booklet, this places me in the first position. This means that I will have to take my lean body mass and multiply it by 1.1 to find out the lowest protein intake I can go after, and 1.25 to find the upper limit. The resulting number will be my daily protein intake.
152.8 * 1.1 = 168 grams of protein/day
152.8 * 1.25 = 191 grams of protein/day
I am looking after maximum fat loss without lean body mass loss so I will chose the upper limit of my daily required protein intake. I will try to hit 191 grams of protein every day for these 4 days.
I decided to make everything simple and neat. Because of this, I only selected a few foods to eat every day. You can diversify your food intake however you like but keep in mind to follow the set instructions and limit your daily caloric intake. I want to make you aware of the pitfall in which we all can dive without even realizing it.
Keeping track of how you eat is not only a manner of hitting the right values. Strangely as it might sound, it is also a psychological problem. I will teach you how to avoid ruining your diet and what you have to do to stay on track no matter what. I will send you an email the next day after you bought my course.
Make sure to read it carefully because it explains and tries to correct the most important part of the equation of a successful extreme weight loss diet.
All the emails I will send you in these 4 days are important. Make sure you read all the emails I send you these 4 days because they contain notes and teachings from my experience so you can make the most from this diet.
Next, I will setup my diet based on the foods I chose to eat through these 4 days:
- Lean Chicken Breast
- Canned Tuna in Water (avoid the oiled versions)
- Low Fat Cottage Cheese (0.1% total fat and only 1-3 grams of carbohydrates/100 grams)
- Skinless Chicken Leg (I will boil them in water, not use any oil)
- Pickled Peppers
- Ketchup (low sugar, high tomato concentration) – I will only use a pinch of ketchup just for a bit of taste
- Light Salt (50% potassium, 50% sodium)
To sweeten anything, I will use artificial sweeteners (the brand doesn’t matter, you can use any kind you like). Don’t worry, they are not dangerous. I wrote a post about the aspartame myth.
My Overall Activity
Woke up at 7AM, drank a cup of tea (green tea with sweetener – don’t use sugar), went to work. I wasn’t hungry at all so I practiced intermittent fasting until my pre workout meal.
You can have your first meal whenever you feel like eating it.
My overall daily activity was almost null (sitting all day long in a chair, working at a computer is not really considered activity).
All the activity I’ve done for the day was to walk 11.270 steps (took me approximately 1 hour and a few minutes), did 15 minutes of weight training and an additional 1h of low-medium intensity cardio.
Pre Workout Nutrition
For the pre workout nutrition (1 hour before training), I ate 100 grams of low fat cheese with a pinch of jam (just to add some grams of carbs), totaling 17 grams of protein and ~10g of carbohydrates.
I prepared a coffee 30 minutes before workout (make it a stronger one). Everything was set.
Many people might think that an extreme dieting that promises only fat loss without muscle mass loss would require some sort of extreme supplementation (I had people asking me about this).
This could be farther from the truth.
All the supplements I used are the following:
- Basic multivitamin
- Lite Salt
- 500 mg of magnesium citrate (the best form)
- 600 mg of calcium citrate (best form)
- 1 Cup Of Coffee pre-workout
The Actual Workout
For the actual workout, I limited myself to a short but intense session that took me ~15 minutes to complete.
Nothing too fancy, I just stayed with the basics:
- Barbell Bench Press: 3 warmup sets followed by 2 work sets
- Dumbell Shoulder Press: 1 warmup set followed by 1 work set
- Triceps Extensions: 1 work set
More detailed view into the workout:
Barbell Bench Press:
- Set 1 – Warmup Set: 30% of my workout weight x 8 repetitions
- Set 2 – Warmup Set: 50% of my workout weight x 5 repetitions
- Set 3 – Warmup Set: 80% of my workout weight x 2 repetitions
- Set 5 – Workout Set: Workout Weight x 5 repetitions (275 Lbs x 5 repetitions)
- Set 6 – Workout Set: Workout Weight x 5 repetitions (275 Lbs x 5 repetitions)
Dumbbell Shoulder Press:
- Set 1 – Warmup Set: 70% of my workout weight x 3 repetitions
- Set 2 – Workout Set: 80 Lbs Dumbbells x 5 repetitions
I did this exercise on a cable machine.
- Set 1 – Workout Set: 88 Lbs x 14 repetitions
This is the whole workout for the day (it took me ~15 minutes from start to finish – keep in mind that I know the gym well. Setting the weights and moving from one place to the other was done instantly. It might take you a few more minutes if you are slower).
Pause Between Sets
I took around 1-2 minutes max pause between each set.
For cardio, I started with some walking on a treadmill for ~30 minutes at a speed of 6-7 miles/hour. It was mostly a fast walk.
After I finished those 20 minutes of walking, I went on a bicycle and did another 45 minutes at a medium intensity.
In total, my workout lasted around 1 hour and 35 minutes. Not so bad considered that most intense workouts last this much and I was feeling pretty well at the end.
The workout was short and sweet and the cardio was light.
Just get in the gym and do some activity.
Post Workout Nutrition
After I finished training, I did a warm shower and slowly walked towards home.
At home, I prepared myself a huge meal (don’t worry, eating 6 meals a day is a myth).
- 700 grams of chicken breast
- 400 grams of cauliflower
This huge meal which was satiating (I cooked the meat in a frying pan but just with condiments and I sprayed the pan with anti-sticking spray). And delicious I might say.
My dessert for this first day was 100 grams of low fat cottage cheese with cinnamon and some artificial sweetener for taste.
My overall caloric intake for the day
As you can see from the picture above, I only ate 1060 calories for the whole day. That’s a very low caloric intake.
I’m pleased I could keep my protein intake high (196 grams), keep the fat intake low (15 grams), and also don’t go over 40 grams of carbohydrates for the day.
I probably went a bit high on carbohydrates (I could have maybe saved ~10-20 if I would have limited the cauliflower I ate a bit more)
Post Workout Nutrition
The first day was the easiest for me because when I started this diet, I was already well fed, untrained, and with a good general energy for the day.
My personal recommendation for you is to create a positive mindset for the day.
Make sure you start with high spirits and make yourself believe you will succeed. You can’t imagine how important is to have the right mindset. Having the right mindset can definitely separate a successful short term diet like this from a failure.
Believe in me and believe in yourself. If you follow my advice, you will succeed no matter what. They are only 4 days. You don’t have anything to lose other than a lot of fat mass.
Sincerely, I personally believe that in order to go towards your goal, you must be motivated. Maybe that’s just me. I know I can function perfectly and achieve my goals with the right motivation and mindset.
I want to pass this to you. You want to achieve the greatest weight loss journey of your life in just 4 days?
You want to lose the biggest amount of fat you are capable naturally?
You want to succeed so much that you can’t think of something else?
Decide you are doing this. It’s only for 4 days. At the end of this journey, you will have visible results. You will see it is possible. I will be with you for these 4 days to guide you through everything you have to do.
“To be able at any moment to sacrifice how you look now for what you will become, most of you won’t be successful because when you are dieting or training, and you get tired, you QUIT!”
The only way you can achieve the body you want is through hard work and dedication.
Now you don’t have any excuses left.
I made the HARD work part EASY!
I made the UNKNOWN path, KNOWN!
Let us prove ourselves WE CAN DO IT!
Let others know we can do it!
Demonstrate to yourself you can take your word and never back down.
How was your first day? Leave a comment below. I might help you with the second day or if something’s wrong, I can adjust it for you. Waiting for your comment