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 2 – Tuesday – 5:40 AM

It’s another early morning and, much like the first one, this one will also be rough.

Muscles will be sore.

Joints will be achy.

Energy will be low.

Rolling – literally – out of bed will be the preferred method of getting up and going.

With feet firmly on the floor, move through the routine of waking—yawn, brush teeth, go to the bathroom, and get dressed.

It helps to turn the lights on high and bright quickly to shake off the cobwebs of sleep.

Have a large glass (at least 250ml) of water, and drink the one or two cups of coffee made before bed as the flood of water and caffeine will kick-start the body for another early AM gym session.

Today’s pre-workout meal should consist of:

  • 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

Today will be intense, but not quite as intense as yesterday.

Translation?—no HITT workout.

Instead, hit the treadmill for 10 minutes before moving over to the squat rack (if there is no squat rack, do squats with free weights).

Pick a modest weight, something that feels comfortable, and then do 10 reps. Take a 30 second break – 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

Like yesterday, shower, change, and prepare for school, work, etc.

Consume a hearty breakfast, but it won’t need to be quite as calorie rich as Day 1. Aim for 300-400 calories but no more.


  • 3 hard-boiled eggs
  • Two pieces of rye toast with salted butter
  • 500ml of water

11:30 am

Unlike Day 1, expect to be combating a ferocious fight against hunger by the time 11:30 rolls around.

Satiate with the following:

  • 1 Green Apple, sliced
  • 50g of cheese
  • 100g of chicken or turkey breast
  • 100g of quinoa or black beans
  • 500ml of water with lime

A full hour for lunch is still preferred and the time should be split between eating and walking. Considering the emphasis placed on legs early in the morning, taking a stroll outside is going to be extremely important. Letting the core leg muscles sit and stagnate all day will be as detrimental to the weight loss mission as crushing a bag of Cheetos. 

2:30 pm

Snack time is an hour earlier today—2:30 as opposed to 3:30—and it’s going to be heavy because it’ll be another 4 ½ to 5 hours before dinner.


  • 1 green apple, chopped
  • 2 tablespoons of raw, unfiltered honey
  • 75g of almonds
  • 2 whole carrots—not baby carrots
  • 100g of any lean protein

5:30-7:00 pm

This evening’s gym session is going to be a big one—zero cardio, all weights.

Spend the entire 90 minutes attacking those marquee muscle groups.

Try three thirty minute circuits that focus on the core (abdominals and lower back), hindquarters (glutes, quads, and hamstrings), and upper back.

Use a combination of static and explosive exercises to make the routine as challenging as possible.


  • Frog Jumps
  • Planks
  • Leg Raises
  • Power Cleans
  • Dead Lifts
  • Straight-Leg Deadlifts
  • Bent Over Rows
  • Front Squats
  • Step-Ups
  • Reverse Lunges
  • Box Jumps

7:15-7:45 pm

With the night’s trip to the gym finished, it’s time to eat.

All preparation, cooking, and consuming needs to be concluded no later than 8PM to allow for an early trip to bed—aim to be asleep no later than 10:30.

For an interesting Day 2 Dinner try:

  • 100g steamed green beans
  • 200g of baked chicken breast drizzled with extra virgin olive oil
  • 100g of sliced tomato dressed with extra virgin olive oil and balsamic vinegar

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