Day 3 – Wednesday – General Tips

  • No alcohol of any kind—these five days need to be pure
  • No sugar except that which is naturally found in fruits and honey
  • All coffee and tea must be consumed without any dairy
  • While at work, stand as much as possible—if access to a standing desk is available, it should be used for all 5 days
  • Take the stairs—no elevators
  • Walk or cycle to work if possible
  • Drink large quantities of cold water throughout the day
  • Enlist the help of friends or a Sports Buddy

5:40 AM

(If you haven't read them already, make sure you read Day 1 and Day 2 before reading further).

Hopefully the early morning wake-up is getting easier by Day 3 and the process of getting mentally and physically ready to rock has become more efficient.

Today is a morning of repetition and it starts by repeating Day 2’s pre-workout meal:

  • 100 to 150ml of Greek Yogurt

Mixed with:

  • 50g of almonds or cashews
  • 50g of blueberries, raspberries, or strawberries
  • 25g of chia seeds

6:30 AM

Upon arrival at the gym, take 10 minutes to warm-up by jumping rope. Go 1 minute on, 1 minute off and repeat 5 times.

With a little sweat going, and those leg muscles adequately loosened, head back to the squat rack for a repeat of Tuesday’s leg-punishing session. Again, if there is no squat rack, do squats with free weights.

Select another modest weight, maybe something 10-20 pounds heavier than yesterday, and do 10 reps. Take a 45 second break (as opposed to yesterday’s 30 seconds) – no more, no less – and then do another 10 rep set.

Repeat this process for 15 minutes total and then take five minutes to cool down—stretch!

7:10 AM

Shower, dress, and eat.

Keep your morning meal extremely light today.


  • 3 hard-boiled eggs
  • 1L of water
  • 1 Apple

11:30 am

Like today’s post-workout meal, lunch today needs to be kept light.

Try the following:

  • 100g of chicken or turkey breast
  • 100g of quinoa or lentils
  • 2 oranges
  • 1Ll of water with lime

Don’t forget about the lunchtime walk as well! Even if it’s only a couple of laps around the building, it’s better than remaining stagnant at a desk all day.

2:30 pm

Due to the small serving sizes of Day 3’s breakfast and lunch, the late afternoon snack will need to be slightly more robust than normal to adequately nourish the body in preparation of this evening’s workout.

Now, this isn’t a green light to simply overeat and gorge, rather, it is a reminder about the importance of adequate, high-quality fuel in bringing about weight loss goals.

  • 150g of canned albacore or yellow fin tuna, in water
  • 25g Kalamata olives, chopped
  • Whole-grain or 9-grain crackers
  • 1 tablespoon of extra virgin olive oil
  • Fresh squeezed lime or lemon
  • Thoroughly mix the tuna, olives, oil, and citrus juice together in a bowl, before spreading on the crackers to eat

This snack should be made the night before and kept in a refrigerator at work until it’s time to eat.

5:30-7:00 pm

Even in the face of the soreness and the fatigue, making it to this gym this evening is paramount to the goal of losing 5 pounds in just one week.

Take 15 minutes to do a light stretch integrated with a dynamic warm-up. Dynamic implies motion to jumping jacks, skipping rope, and low-intensity plyometric exercises are encouraged.

Tonight, find a partner to workout with—a SportPartner buddy, a friend from home, a spouse, etc. it doesn’t matter, just enlist the help of someone else.

Below is the workout for the evening. Do the exercises in order and not at the same time—one partner goes, than the other, it’s a rotation.

  • Pullups – 10 Reps
  • Pushups – 20 Reps
  • Air Squats – 20 Reps
  • Burpees – 20 Reps
  • Lunges – 20 Reps Each Leg
  • Reverse Lunges – 20 Reps Each Leg
  • Plank – 1 minute
  • Side Plank – 1 minute each side
  • Pullup Bar Hang (full extension) – 1 minute
  • Dips – 20 Reps
  • Dumbbell Triceps Extension – 20 reps each arm
  • Dumbbell Biceps Curl – 20 reps each arm

Go through this routine two times.

7:15-7:45 pm

Dinner or day 3 is going to be filling, but vegetarian. Drink plenty of water while eating and get to bed by 10:00 PM. As hard as it may be given the amount of work that’s been put in—do NOT snack following dinner.

  • 50g of chopped cashews
  • 150g of chopped romaine lettuce
  • 50g of diced tomato
  • 50g of chopped walnuts
  • 50g of chopped Kalamata olives
  • 25g of goat cheese
  • 25g of pecorino cheese
  • 50g of chopped scallions
  • Toss with 1 tablespoon of lemon or lime juice and 1.5 tablespoons of extra virgin olive oil

Prior to getting in the bed, take 15 minutes to hard boil 5 eggs—they’ll serve as breakfast in the AM.


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