Keep your chances high in the sky and don’t look back at the food. The food is there for you after you finish this diet…
I did a lot of work this day. Even if I am working from home, my schedule went crazy and I was only able to do some walking outside. At least I was able to get those 10.000 steps in.
My Daily Overall Activity
The activity for the day was mainly sitting and hitting my laptop keyboard until 5PM. I worked most of the day so my activity levels are almost null. I hope my BMR (basal metabolic rate) is pretty high. It should be now because I just started eating low calories after a pretty long period of overeating.
At 5PM, I went outside to hit the minimum 10.000 steps requirement I’ve set and to refresh my mind a little bit. Sitting most of the day in a chair (no matter how comfortable), is tiring. It makes your body feel weird when you get up and try to do something. Even a small walk outside seems like you are forcing something down your throat.
I hope your activity levels are better than mine. They should be. I am sitting in a chair for most of the day. If you have a more active lifestyle than mine, your results might be even better than mine.
Nutrition wise, I haven’t even ate anything until 6PM.
From the moment I woke up, until I went outside for my daily walk, I just drank a cup of coffee in the morning and hit my laptop keys all day long.
Now, what I just did here is unnecessary. You can pretty much eat when you feel like eating (but make sure you don’t go overboard – we still have a caloric requirement to hit for the day).
My pre-workout nutrition consisted of 100 grams of low fat cottage cheese and a little bit of honey (I think it amounted to like 10-15 grams of carbohydrate).
I took 5 grams of creatine 30 minutes before my workout, 5000 UI of vitamin D3, 500mg of calcium, 400mg of magnesium, and a basic vitamin and mineral supplement.
For a little bit of extra fat burning and energy, I drank a cup of coffee with artificial sweetener (No, they are not dangerous)
I left a 30-60 minutes window between the workout and my small meal and supplements.
The workout for the 2nd day was simple. I focused on keeping the weights up and lower my overall sets.
- Squats OR Leg press: 2 sets x 5-10 repetitions with 2-3 minutes rest between sets
- Leg extension: 1-2 sets x 10-15 repetitions with 1-3 minutes rest between sets
- Calf Raise: 1 set of 10-20 repetitions
You should finish this workout in like 10-20 minutes. It took me ~15.
After I finished with the weight training session, I went on the cycling bike. I pedaled for about 1h:
You can also see me filming the result of my crazy pedaling (I sweated all over my clothes).
Post Workout Nutrition
As you’ve seen in the Day 1, I did the same eating style. A tiny pre workout meal that kept my body in a net anabolic state (a nice flux of amino acids and some carbohydrates).
The post workout meal consisted of:
- 2 cans of water packed tuna
- 500 grams of low fat cottage cheese
- 400 grams of cauliflower
I’m mentally subscribed to the saying: “Always keep it simple”. For me, not messing with multiple meals through the day and avoid a constant cooking, works the best.
You can see what I ate from the picture bellow:
A picture is worth 1000 words but what about a video?
All in all, my total caloric intake for the day was 966 calories, as seen in the picture bellow:
I didn’t ate anything consistent for most of the day. I trained and did a 1h long duration cardio. I was literally starving.
When I got down from the cycling bike, I was a little dizzy. I drank some water, saluting everyone as I went through the exit door. All I was thinking about was the food that was waiting me home.
That feeling is almost like a mini torture for your brain. It doesn’t do anything bad to you but you can’t wait to get home and eat a huge and satisfying meal. You will probably experience the same feeling as you will finish the today’s workout.
As a reminder, make sure NOT to overeat. You might be tempted to cheat a little bit and try to snatch some small bites from something else than what’s on your TO EAT list.
Don’t do it. Don’t sabotage yourself. Keep your mind strong. You only have like 2 days left. You will get visible results IF you don’t cheat now. Keep this in mind.
Make this journey with me and make it right. You might be tempted to think that sipping some small soda drink or just a little bit of milk won’t make any difference.
It might not make any difference but why lower your chances for MAXIMUM fat loss?
Keep your chances high in the sky and don’t look back at the food. The food is there for you after you finish this diet (theoretically… because in reality, you will still have to continue maintaining your fat loss by eating less food than you previously ate until now).
How is your second day? Leave a comment below and let me see how you are doing. Also, how’s your recovery from yesterday’s workout? For any questions, you can also get inside the private forum area and ask questions