If everyone is moving forward together, then success takes care of itself – Henry Ford
Finally here. The last day of my extreme diet. I made it. You can’t imagine the feeling I have right now if you didn’t started this journey. I hope you are keeping a track of your progress and you are motivated enough to go through these 4 days.
Some of you might find themselves just like me. In the 4’th day of this diet and the last one.
Three days have passed and I can say that it wasn’t so bad. In fact, I had a great time following a set goal (you should think in a similar fashion about this diet).
The goal was to achieve an extreme level of fat loss without any muscle mass loss. And from what I can see in the gym, I am keeping the performance without a problem. Everything’s going the way I want.
The Overall Activity
Same old same. I think I bored you enough with my low activity days. I managed to get that minimum 10.000 steps.
In I was a bit hungry in this morning so I ate 400 grams of low fat cottage cheese (0.1% fat) with some artificial sweetener and cinnamon.
Pre Workout Nutrition
One and a half hour before my workout, I ate this:
- 1 cup of coffee 30 minutes before the gym session
- 1 Calcium pill
- Magnesium pill
- 1 Basic multivitamin and mineral pill
- Lite salt on everything I ate that required salt
For the actual workout session, I went with something fun just to burn some additional calories. I included metabolic training.
Without going into too many details (I detailed everything you need in the booklet), here’s the routine I did for that day:
Leg press: 3 sets with 50% of my 1 repetition maximum (light weight) with a maximum of 1 minute pause between sets
- Chest press: same as with the leg press
- Cable row: same as with the chest press
- Shoulder press: same as with the cable row
- Biceps curls: I selected a light weight and did 20 reps for 1 set
- Triceps extensions: I selected a light weight and did 22 reps for 1 set
That’s all. It was pretty fun.
After this metabolic training, I went to my loving bicycle and did 1h of low-medium intensity cardio (like a relaxing bicycle walk).
Post Workout Nutrition
Finally arriving home, I was pretty lazy that day. I had ~200 grams of chicken breast left that was already cooked. For dessert, I went with the regular low fat cottage cheese, cinnamon, and artificial sweetener.
All that I ate this day amounted to approximately 1000 calories. For a more exact number, here’s a picture of my macro’s:
That’s it. I won’t make this any longer that it needs to be.
We made it!
I can’t wait for tomorrow.
Hard work pays off each and every time!
P.S. Tomorrow I’ll not only show you the results of my extreme diet but I’ll also talk about the method I use to get extremely lean each and every time I want. It’s mostly a lifestyle for me now. I simplified losing all the fat you have left to child’s play. Get ready for tomorrow’s email.