FAT-OFF, DAY TWO

Already Day 2. I'll try to keep these dailies as succinct as possible. I know the first one was a little long, but as you get into the routine I will need less and less detail--I hope!

Quote of the day: Nothing is worth doing unless it's worth doing right.

List of the day: The top ten foods you should consume every day. I've added a golden 3 to this one, one of which is garlic, included in the top ten essentials, so it now totals 12.

1. GARLIC
2. Spinach
3. Grape juice
4: Cocoa--mix up with water and just drink it! Hold your nose if you must!
5. Nuts, especially almonds, walnuts--raw, unsalted
6. Green, leafy vegetables (I know, it sounds an awful lot like more spinach. Maybe that should tell you something about the importance of spinach!)
7. Fish, particularly salmon (also fish oil capsules)
8. Berries, particularly strong on blueberries and raspberries
9. 1/4 yellow onion (reduces chances of getting cancer by possibly 80%!!!!)
10. Eggs, including yolks if you like

GOLDEN THREE: One clove Garlic (I do 3, and no, my wife doesn't like it!); 3 TBS coconut oil, raw and unprocessed; 2 TBS spices/herbs--obviously it will help financially if you can start growing your own, as this will add up) This combination kills yeast in the body, which cuts down on your cravings for sugary foods. White sugar is probably enemy number 1 to your workout plan.

Cooking tip: Use olive oil raw. If you cook it it will lose its value. If you are cooking, use coconut oil or butter. The doctors are lying to you when they tell you any other oil is good for you, and that includes canola oil. A particular enemy is soybean oil, which seems to be in about every prepared food in existence.

Today's workout concentrates on legs and shoulders

15, 12, 10 reps of squats. This EXTREMELY important exercise releases HGH, or human growth hormone naturally into the body, augmenting the effectiveness of all your other exercises. This is also true of deadlifts. Other exercises to a lesser extent.

15, 12, 10 reps Leg extensions on the machine. Hold each rep at the top and pause at a full stretch at the bottom.

15, 12, 10 Leg presses (In the interest of time, I began supersetting each leg exercise at this point with a shoulder exercise. Your rest period ends up being longer than 1 minute, but it does not feel like it. It feels like less. Very intense method of cutting fat and toning up muscle.)

15, 12, 10 Military press with dumbbells

15, 12, 10 Stiff legged deadlifts (USE A MODERATE WEIGHT, OR YOU WILL GET HURT)

15, 12, 10 Side laterals. Flex deltoid muscles of your shoulders very hard all the way through, especially at the bottom. Hold briefly at full extention if you can.

15, 12, 10 Leg curls

15, 12, 10 Barbell shrugs--very good for building the trapezius muscles. I know this is my toning phase, but I will continue to use an occasional building exercise throughout so as to not lose what I've gained in muscle. MUSCLE IS AN IMPORTANT KEY TO BURNING FAT.

Calf presses: Do six sets with a full contraction and stretch. Contract HARD at the top, and keep your rests to a minimum, even just long enough to write down your numbers. I did 40, 35, 30, 25, 20 and 15, and I contracted hard enough that I could barely walk at the end.

The day's schedule:

6:00 AM: 8 oz water with the usual supplements
6:20 AM: Smoothie, same basic ingredients as day one. Ends up being something like 300 calories
Consume protein shake throughout workout!
6:45 to 7:39: workout
8:00 Finish protein shake with 8 oz water. I make my shakes with water rather than milk, but that is personal preference.
8:30: 16 oz water
10:30 110 cal in sardines, 6 whole grain crackers, 1 TBS coconut oil
10:40: 16 oz water, fruit pills, vitamin B-100
10:46: 8 oz water--GET HYDRATED EARLY and stay hydrated throughout the day or your muscles and cells will pay for it.
1:00 Protein shake made with 8 oz water
1:35: small portion of potato casserole with some sausage: 350 calories; 8 oz water
4:00 1 cup cottage cheese (200 cal); 1 green bell pepper (minimal calories); 8 oz water

Your goal meals should be 6 to 7, and all should be fairly small. No gut-wrenching meals that keep you from being able to eat again in another 2 to 3 hours.

Body weight: 212.25. And YES, GET ON THE SCALE EVERY SINGLE DAY, PREFERABLY ALWAYS THE SAME SCALE.