Day 4 - 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

Day 4 - 5:40 AM

The end is on the horizon—just 48 more hours to go!

As undoubtedly hard as it’s been stay committed and focused through the first three days, it’s likely getting easier as the body adapts to the new grueling schedule.

With that said…

  • Wake up
  • Eat two of the five eggs prepared last night
  • Drink 250-300ml of water

Day 4 - 6:30 AM

It’s back to Day 1’s grueling HIIT workout, though not necessarily the same one.

Again, any variety of HIIT workout will suffice.

Take two of the 15 minute workouts and do them back to back with no break in between OR, take a single 15 minute HIIT and do it twice.

Day 4 - 7:10 AM

Get ready for work quickly and efficiently. Eat the three remaining eggs and one apple in conjunction with 300-500ml of water.

Yes, it’s about as appetizing as it sounds, but it’s what needs to be done.

Keep a readily available supply of water at the ready between now and lunch to suppress any sudden pangs of hunger.

Day 4 - 11:30 am

Lunch today will be filling, but not so filling as to put anyone to sleep:

  • 100g of diced chicken
  • 50g of quinoa or couscous
  • 25g of raisins
  • 50g of walnuts
  • 25g of minced red onion
  • 25g of minced celery
  • 1 tablespoon of regular mayonnaise (for those who don’t like plain mayo, try an aioli or a mustard-based vinaigrette)
  • 1 teaspoon of curry powder

Try to take down a full 1L of water with lunch.

Day 4 - 2:30 pm

In addition to the now standard lunchtime walk, use this “snack break” to get moving for 10 minutes, even if it’s just up and down some stairs.

For the snack itself, try eating…

  • 2 green apples, quartered
  • 75g of gouda or sharp cheddar cheese

Drink another 500ml of as well.

Day 4 - 5:30-7:00 pm

Much like this morning’s workout, this one is going to be a doozy, but it’s not enough to just do it…

With the weight loss window rapidly closing, push through the pain and crush it:

  • 20 minutes on an elliptical or stairmaster 
  • One, 15 minute HIIT workout
  • Another 20 minutes on an elliptical or stairmaster
  • 15 minutes of abdominal work
  • Another 15 minute HIIT workout

Day 4 - 7:15-7:45 pm

Time to dine and what a treat tonight will be!

  • 250g of lean, grass-fed beef or lamb
  • 100g of toasted Israeli couscous tossed with salt, pepper, olive oil, and 100g of arugula and 50g of diced tomato

Drink at least 1L of water with dinner and another 1L of water before going to sleep.


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