FAT-OFF, DAY 8

DAY 8:

Note of the day: ABOUT PROTEIN. You should be eating at a minimum 1 gram of protein per day per pound of body weight. If you are lifting hard you will have to eat more to see any gains. The majority of the population does not eat anywhere near enough quality protein. Egg whites are probably the best all around source because they are almost sheer protein. Cottage cheese is also good. Protein shakes are an excellent source and can serve as an entire “meal.” Remember, when I say 6 to 7 meals a day, I’m not talking about normal American meals of 1200 calories or more a shot! You do NOT have to take out the egg yolks if you don’t want to, but it isn’t a bad idea to remove half of them either. I.e., a 6 egg omelet can be made with 3 whole eggs plus 3 egg whites. Also, if you are serious about losing weight and getting lean, you could conceivably get by with 7 protein shakes a day (for a 200 pound person) and four servings of spinach throughout the day plus one or two sweet potatoes and a half cup of oatmeal.

Today’s weight: 208, meaning 4.75 pounds of weight lost in week one of the regimen

Today’s schedule:

10:00: get up. It will be almost impossible to get 6 to 7 meals if you rise this late, but sleeping in felt good, and getting 8 to 10 hours of sleep is very important for muscle gains and fat loss.
Consumed smoothie with all normal ingredients
24 oz wter
11:00: Worked on my new book
11:30: 2 TBS peanut butter
12:58-2:03: Weight routine plus Sprint 8 on the treadmill
Consumed protein shake throughout
4:30: Handful of nuts and seeds
5:00: Protein drink
24 oz water
7:00: Spinach “ghoulash,” approximately 500-600 calories
9:00: Protein drink, last meal of the day

Workout:

Flat bench: 15, 12, 10 reps
Incline bench: 12, 10, 10 reps
Decline bench: 15, 12, 8 plus 2
Close grip bench: 15, 12, 10
Single dumbbell press behind the head: 15, 12, 10
Skull crushers: 15, 12, 10

Cardio work, Sprint 8 workout: 4 degree incline, 3 minute warmup, runs done at 9, 10, 11, 12, 11.5, 11, 10.5 and 10 mph, with a five minute cooldown: 1.87 miles total. The key to this workout, again, is to run at the fastest sprint YOU can, not the fastest sprint your neighbor can do. Your max is your own max and no one else’s. Just give it all you have.