Polar HRM+CAL COUNT: NITREAN+
DUTCH CHOCOLATE: Shaker - Clear: your Metabolic Rate: by: FREE DUBSTEP/ GRIME INSTRUMENTAL (Royalty free download): NEW DIET ROUTINE
Typically the fast begins when you stop eating, that's generally at 10pm (BED TIME), and the fast ends the next day at 4pm. I usually start cooking at 4pm and end up eating at around 5pm or later. That's about a 5-6 hour eating window leaving your body the rest of the time to burn that fat you gained from being a fat ass.
Wake-up- Protein Shake
Exercise- Burn 1,000-2,000 calories
Post Workout- Protein Shake
No food until 4:00pm, you can drink as much water as you wish and have another protein shake if you're a pussy (only 1 serving).
Time to eat:
Lean Protein: Chicken Breast, Lean Beef ETC (Don't eat TOFU LIKE A BITCH PLZ TNX)
Complex Carbs: Fiber Foods: Fiber Greens: full like a fat ass, because you're not eating again today. You can have a dessert, fruit, frozen low fat yogurt etc.
Drink a protein shake a few hours before bed if your fat ass is still hungry.
Rinse and repeat until you're not a fat ass anymore.
Adjust to height/weight/age/sex.
Calculate your Metabolic Rate: you work, like most people you'll want to exercise during lunch. A brisk walk can burn calories, not much but it's something. Do that and have a protein shake after, then get back to work for the "MAN". Finish off your exercise after work obtaining the 1,000-2,000 calorie mark, then eat clean food like a fat ass until 10pm. If you can't exercise during lunch, simply do your full workout after work. If you can't find time to exercise, then you're set to be a fat ass for the rest of your life.
Nah but seriously, you can still lose weight by having a caloric deficit each day. Calculate your MBR: and count your calories.
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My OLD DIET ROUTINE (I don't recommend it, use the newer routine. The problem with this routine is you will lose muscle due to the lack of protein. You will lose weight really fast, but you'll lose a lot of muscle!)
30 days
start weight = 242
end weight = 218
diet/routine
juice = carrot, celery, beet, aaple + misc fruits.
juice made using a juicer (organic produce recommended)
you want to make enough juice for breakfast and lunch in the morning (about 6 cups)
8:00am
breakfast = 1-2 cups of juice (about 100-200 calories)
10:30am
exercise
12:30+ finish exercise
-goal, 2000 calorie burn.
-calorie burn estimated via polar heart rate monitor/calorie count
1:00pm
lunch
1 quart of juice (4 cups 300-400 calories)
2:00pm-3:00pm
1 strong coffee, espresso. (without sugar and milk 0 calories)
(with sugar and milk, about 200 calories)
note: make coffee strong. caffeine is an appetite suppressant, you shouldn't be
hungry until dinner.
in-between 2:00-3:00 - 6:00-6:30, snack is allowed of 100 calories (ie one fruit: apple is about 100 calories)
6:30-8:00
dinner
500-2000 calories (must not exceed 2000 calories, but shit happens)
note: drink as much water as you'd like, to keep hydrated.
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Intermittent fasting (IF) is a pattern of eating that alternates between periods of fasting (usually meaning consumption of water only) and non-fasting.
There is evidence suggesting that intermittent fasting may have beneficial effects on the health and longevity of animals—including humans—that are similar to the effects of caloric restriction (CR). There is currently no consensus as to the degree to which this is simply due to fasting or an (often) concomitant overall decrease in calories, but recent studies have shown support of the former Alternate-day calorie restriction may prolong lifespan. (IF and CR are forms of Dietary Restriction (DR), which is sometimes referred to as Dietary Energy Restriction (DER).)
Scientific study of intermittent fasting in rats (and anecdotally in humans) was carried out at least as early as 1943.
A specific form of IF is alternate day fasting (ADF), also referred to as every other day fasting (EOD), or every other day feeding (EODF), a 48-hour routine typically composed of a 24-hour fast followed by a 24-hour non-fasting period.
#lose 30lbs
