Day 5 – Friday

  • 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

This is it.

The final day.

You’re home. By the time you wake up tomorrow, you’ll be leaner, meaner, and five pounds lighter than you were on Monday morning.

It’s been a long (and short) journey, but home is right around the corner.

You know the routine by now…

Get up, get ready, and get out the door to the gym.

  • 125g of raw almonds
  • Two bananas
  • Drink 250-300ml of water

6:30 AM

Go big or go the hell home—time to punish the body.

This morning it’s—not one—not two—but THREE, 15-minute HIIT workouts.

Feature a five minute break in-between sessions.

Your body may hate you and your boss may be annoyed with your late arrival to work, but—hey—it’s Friday!

7:30 AM

As always, get ready for work quickly and efficiently.

Drink at least 500ml of water post-workout to ensure your body gets the hydration it needs, and eating 300g of lean protein or raw nuts.

11:30 am

Take care when planning today’s lunch to keep it light.

Even though you’ve busted your butt this morning, you need to make sure that your caloric intake remains low(ish) to hit your overall goals.


  • ½ head of iceberg lettuce
  • 2 tablespoons of olive oil
  • 2 tablespoons of balsamic vinegar
  • 1 – 100g cans of albacore tuna
  • 50g Kalamata olives
  • 50g of raw walnuts
  • 50g cherry tomatoes

2:30 pm

Go for your midafternoon walk around the neighborhood and have a small snack with a lot of water.

  • 1L of water
  • 100g of cottage cheese OR Greek yogurt with 1 green apple, sliced

5:30-7:00 pm

This is no time to quit…

Embrace the pain and push….

  • 30 minutes on the stairmaster 
  • One, 15 minute free weight circuit
  • 15 minutes of abdominal work
  • 15 minutes of stretching and cool down

7:15-7:45 pm

The final, pre-weigh-in meal:

  • 200g of salmon, halibut, or trout—oven roasted in citrus juice and olive oil
  • 100g of diced zucchini roasted in the pan with the fish
  • 50g of French beans—steamed

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

The Weigh-in – Saturday – 8:30 AM

Sleep in—you deserve it.

Get up and get up casually. Take your time. Brush your teeth, go to the bathroom and take a few minutes to relax.

Don’t rush—the scale will still be there in ten minutes.

With your time taken and muscles fully relaxed, smile, and step on the scale with confidence—You’ll be happy with what you see.


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