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(How I Lost 16Lbs In 11 Days)
Disclaimer-This diet was done as an experiment on myself and is no way the most healthy way to lose weight, I must warn you that it is very taxing on the body and mentally challenging as well. with that said I fully believe in what I did and when followed the way I did it you will lose the weight you want very quickly. But like all exercise programs please see a medical doctor upon starting to make sure you are fit to exercise To make this diet successful you need to have a basic understanding of why the workouts were so effective, I did 2 different workout programs throughout my 11 day span and followed 2 different diet programs as well... I will explain the diet first... Diet Guidelines For 2 days out of the week I did intermittent fasting for 24 hours I did this according to the guidelines outlined in Brad Pilon’s Eat Stop Eat diet Manual. I also used th fatloss diet laid out in Visual Impact Muscle Building on my non fasting days. I Started this diet on a Sunday and I ended the following Thursday this was easiest for me, you may want a different schedule. I also drank 2-3 gallons of water everyday (this is very important)... All Protein Shakes Were Chocolate Protein With Water (Use A High Quality Protein For Best Results). Here is an exact breakdown of what I ate each day:
onions.. 6 slices of cheese pizza 2 pieces of fried mahi mahi 2 snickers bars plate of fried shrimp 4 mini cheesburgers 3 eggs scrambled with cheese 3 pancakes with butter and syrup 2 sausage patties . Protein shake with water 8pm.Large salad mixed greens with 2 grilled chicken breasts.Protein Shake with water 7pm. and seasoning.5 egg white omelette with spinach. 4 hard boiled eggs. oil and vinegar dressing.Sunday at 6pm. Monday At 6pm. peppers. cheese. After this meal I fasted untill Friday night at 8pm. small side salad. broccoli.Same salad I ate the other days Thursday: 8am.2 handfulls of almonds. feel free to eat as much salad and chicken as you can. immedietly following this meal you will begin fasting until monday at 6pm. and hot sauce 4pm. Friday ... I ate so much bad food it was ridiculous... broccoli. I also drank alcohol here is a rundown of what I ate in 24 hours in no particular order. and plate of spinach.I went to a work function with my mother and I proceed to binge for 24 hours. onions. tomatoes.Same type of salad you had the night before.Saturday (START YOUR 24 HOUR BINGE DAY) 8pm to 8pm.Protein Shake with water 7pm. Tuesday: 8am.went out to dinner with my dad and ate BBQ pork(alot).Protein shake with water 2pm.Same salad I ate on Sunday and Monday Wednesday: 8am.
plate of asparagus. tomatoes. 3 pancakes with butter and syrup. and 3 meatballs. with tomatoes. I also had 2 roast beef lettuce wraps with all the same toppings.5 egg omelette.3 eggs with cheese. make sure you finish 3 gallons before this time.Salad with chicken breast for dinner(same as all the others) Tuesday: 8am.2 bananas 11pm.Protein shake with water 7pm. chicken.Chipotle burrito with Rice.Cut off all water intake at this time. A large biscuit with apple butter. broccolli. Wednesday (Carb up day for pictures on Thursday At 8am): 8am. 3 pancakes w/syrup. 1 green pepper. and sour cream.I went to Jimmy John sandwich shop and had 2 vegetarian lettuce wraps. After this meal I fasted until Monday at 7pm. salsa. light mayo.protein shake with water 6:30pm. Monday: 6pm. tomatoes. 3pm.fried pickles fried buffallo chicken wrap with french fries Alcohol I drank on friday night:(I am a big guy be careful drinking on no food) 3 yuengling beers 5 jack and cokes 2 shots of patron Sunday: 11am.3 eggs scrambled with cheese. 1 red pepper. 2pm. onions. and cheese.2 chicken skewers (roughly 2 breasts).slice of cheese pizza Thursday: . 7pm. spinach. pork. and hot sauce 3pm. cheese. avocados. breakfast potatoes 9pm.
==> Click Here For More Info About Lean Hybrid <== 2) Visual Impact Muscle Building.. I really like this program due to the fact you can really target in on how you want your muscles to look. Monday Pm: 1) Incline Dumbell Bench 6 x 3 2) cable cross overs 5 x 5 3) Low Cable rows 5 x 5 .2 more bananas At this point you should be lean enough for a really killer set of pictures. wedding. and bodybuilding to help you really burn fat fast. if you workout in a gym do 10 burpees chest to floor.5am. The 2 Programs I used and fully believe in are as follows... I would even say its the only program on the market that builds muscle and burns fat at the same time.This System I used every Monday. I highly suggest you purchase each of these system and study them to learn how to manipulate your body for maximum results. Monday Am: 1) Clean and Press 4 x 7 2) Bench Press 3 x 6 3) Front Squats 3 x 6 4) Curls 3 x 6 After each set sprint 40 yards and back. a weekend at the beach. ==> Click Here For More Info About Visual Impact <== Here are the workouts laid out each day with sets and reps. Wednesday. The Workouts I combined 2 different workout programs during this 11 day soan which is one reason I believe it was so effective. The author Rusty Moore has a killer system laid out in phase 3 to really give your muscle that rock hard look(think Ryan Reynolds in the movie Blade). And Friday at roughly 5pm during my 11 day span.. or whatever it is you want to look your best for. 1) Lean Hybrid Muscle Reloaded-This system I used every morning at 5:30 am. It combines a mixture of resistence cardio.
Tuesday Am: 1) Dumbbell Snatch 4 x 3 2) Overhead Press (Barbell) 3 x 6 3) Deadlifts 3 x 6 4) Upright rows 3 x 6 5) Bent Over rows 3 x 6 6) Abs 2 sets Sprint 40 yards between each and every set if in gym do 10 burpees chest all the way to floor. start by walking 3 minutes at 3 MPH then proceed to do 5 to 7 sprints at roughly 7-9 MPH(or whatever is safe for you). and Side 10 x 5 2) Tricep Pressdown 6 x 5 Treadmill. start by walking 3 minutes at 3 MPH then proceed to do 5 to 7 sprints at roughly 7-9 MPH(or whatever is safe for you). Wednesday Pm: 1) Various lateral raises Front. Wednesday Am: 1) Incline bench press 4 x 12 2) Chinups 4 x 12 3) Band Pushups or Feet Elevated 4 x 10 4) Dumbbell Rows 4 x 10 5) Various Shoulder 4 x 10 This workout was a very light workout and really low intensity.15 minutes of intervals. Thursday Am: 10 100 yard sprints with 2 minute rest between each.Treadmill.15 minutes of intervals. Friday Am: 1) Flat Bench 4 x 15 2) CHINUPS 4 X 10 3) Band Pull Aparts Or Face pulls 3 x 20 4) Band Snatches or upright rows 3 x 20 . Back .
Tuesday Am: 1) Clean And Press 3 reps every 20 seconds for 15 minutes 2) Squats 3 reps every 20 seconds for 15 minutes 3) Bent Over Rows 3 reps every 20 seconds for 8 minutes 4) Chinups 3 reps every 20 seconds for 8 minutes Wednesday Am: 1) 150 burpees (chest to floor with jump) 2) Hanging leg lifts for abs 3 sets of 10 Thursday Am: 1) Bench 3 x 15 2) Chinups 3 x 15 3) Rear Delt raise 3 x 15 4) Facepulls 3 x 15 5) Renegade Rows 3 x 10 (5 per arm) That is all for the workouts. You will struggle to do these workouts due to lack of carbohydrates. and be safe. make sure you use your head and be carefull with the intensity of this program with an extreme lack of food. Then I did 4 40yd sprints with 2 minutes between each one. so once again USE YOUR HEAD. then a mile jog after...Saturday: Off Day Sunday: Off Day Monday Am: 1) Deadlifts 3 reps every 20 seconds For 15 minutes 2) Benchpress 3 reps every 20 seconds for 15 minutes 3) Curls 3 reps every 20 seconds for 8 minutes 4) pressdowns 3 reps every 20 seconds for 15 minutes Monday Pm: 10 Dips 5 Pullups 20 Pushups 10 Band side lateral raises Do this 5 sets as fast as possible. .
Here is A video I made that explains the fat burner ==> Extreme Fat Burner PLEASE BE CAREFULL . For creatine I used Hyper Gain Creatine. I took the recommended dose after every workout leading up until I cut out my water.Supplements I did use a few supplements during this 11 day transformation.. The extremely potent fat burner I used is a mixture of an over the counter fat burner called ECA and a asthma medication called bronchaid. the Bronchaid is purchased from CVS pharmacy and it is behind the pharmacy counter. this will help your muscles from getting flat while dieting so hard and eating no carbs. The ECA can be purchased from any online supplier and some vitamin shops.. the main 2 being creatine and an extremely potent fat burner.
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