Below is a three-day sample of exactly what I did to shed over 13 pounds in only 3 weeks. I’m being completely honest in sharing what, when, and how I ate and trained. That being said, my disclosure comes with the cliched warning of “do as I say, not as I do”.
Some of what is written below goes counter to other writings you can find here at GymJunkies. Please keep in mind that I have been training a long time, know how to listen to the cues my body gives and have a rather unorthodox work schedule.
By unorthodox, I mean that I typically start my workday around 8:00am and finish up around 9:00pm. I take a break early afternoon to go home, walk the dog, and eat lunch. But other than Coda’s afternoon walk, my schedule changes day to day and I have to eat and train when opportunity allows.
I eat when I’m hungry. I don’t preplan my training – not the exercises I’m going to do and usually not what time I’m going to work out. This is what works for me. I DO NOT recommend this for anyone but very advanced trainees. I will give much clearer instructions that will be easy for you to follow in the Shredded for Summer challenge by the end of this week. I will also provide workouts that you can do with the equipment you have available.
Now that the former lawyer in me is satisfied with the disclaimers, a three-day sample of exactly what I did to drop 13.4 pounds in only 3 weeks follows. . .
Fat Loss Workouts
Monday April 6, 2009
7:25am 1 banana, 1 handful walnuts. 1 cup of coffee black.
TRAINING 8:47am – 8:59am
* Superset 155lb Bench Press with Kipping Pull Ups. 1-minute rest between sets.
* Bench Press: 12, 8, 5, 4, 4.
* Pull Ups: 15, 10, 8, 7, 6.
9:05am 8 ounces organic chocolate milk.
10:50am 1 pear.
11:35am 1 apple, 1 handful walnuts.
1:20pm Chicken Stir Fry and broccoli with slivered almonds.
3:00pm 1 banana.
4:30pm 8 ounces organic chocolate milk.
7:45pm 1 handful walnuts.
10:00pm 1 glass red wine.
Tuesday April 7, 2009
7:45am 1 banana, 1 handful walnuts. 1 cup of coffee black.
TRAINING 10:30am – 10:42am
* As many reps as possible of 115 lb. Power Clean and Press in 12 minutes: 40 reps.
10:45am 8 ounces organic chocolate milk.
12:00pm 1 banana.
1:30pm 3 hard shell tacos with grilled steak, tomato salsa, and a small amount of cheese. 1 large iced tea.
5:30pm 1 apple.
7:30pm 1 banana.
9:15pm Stir fried chicken and broccoli with slivered almonds.
9:45pm 1 glass red wine.
Wednesday April 8, 2009
6:30am 1 large cup of coffee black.
7:55am 1 handful walnuts, 1 pear.
8:45am 1 apple.
TRAINING 10:05am – 10:20am
* 155 lb. Back Squat super sets with Rope Climb (with feet). 1 minute between sets.
* Squat: 10, 8, 8, 6, 6.
* Rope Climb: 4, 3, 2, 2, 1.
10:30am 8 ounces organic vanilla flavored milk.
12:05pm Stir fried chicken and broccoli with slivered almonds.
1:45pm 1 chicken sausage and spinach salad with grape tomatoes and vinaigrette dressing.
4:00pm 1 large dark chocolate bar, 1 cup green tea.
6:40pm 1 handful walnuts.
7:45pm 1 pear.
9:30pm Stir fried chicken and broccoli with slivered almonds.
9:45pm 1 glass red wine
So there it is. My workouts and food journal for a few of the days of my fat loss challenge. Like I said before, I will write your workouts and diet plan up so that it is simple, and easy to follow. Also DO NOT be worried that you don’t have the equipment or gym access to do the workouts I provide. I will have workouts made that will fit your situation even if you have nothing but a living room or an office to work out in.
Are you ready for the Shredded for Summer challenge?
The response thus far for the Shredded for Summer challenge has been INSANE! Seriously I had no clue we would have this many people jumping on board. I’m getting emails left and right, and TONS of comments on the posts about this. This is gonna be one KILLER month, and I know you guys are going to see some AMAZING results (seriously).
If you want to finally get off your ass, and get in the best shape of your life in 31 days, then you better be here on May 1st! I am sending all updates for the Shredded For Summer challenge out through the newsletter, so just enter your info below and you will be reminded when we start on May 1st…