30 Day Extreme Weight Cut

Due to some circumstances out of my control I had to drop out of a 12 week body transformation challenge I was participating in last year. I was disappointed that I could not finish this challenge but I still had a strong desire to do something extreme to show the power of the Quickstrike Training System. At the time I was not sure what that would be but I knew it would have to be impressive to make a strong statement.

Then on March 19^th I was informed of some things that gave me the inspiration I needed. I was going to lose 45 pounds in 30 days. While this is an extremely difficult task I know that I can do it. That night I came up with a plan to attack this goal and I implemented that plan the next day. There are three obvious components to the plan, the diet, weight training, and conditioning work (cardio).

The diet I am following is quite simple but brutal. I am consuming 700 to 800 calories a day. All of my calories come from lean protein sources. I am on virtually zero carbohydrates and very low fat intake. The first week I am allowed a day off the diet after six days to take the edge off the initial diet shock. Week two I am allowed two free meals, a controlled one on Wednesday, and a more generous one on Saturday. Week three I am allowed a single free meal on Friday which will be my last free meal. During week three and four I will be upping my training and as a result I will add a little fat to my daily diet for some energy.

Weight training is going to involve both lighter weight high rep depletion style training along with heavier weights but with low volume. For the first two weeks I will decide each day based on feel how and what I want to train. Weeks three and four I will be increasing the frequency of my weight training but making sure to keep each session to forty five minutes or under.

Conditioning work will start on week two. The first week will be too rough with the sudden change in diet to try and hit conditioning hard. During week two I am going to start with a couple fast paced walks to get the heart rate up a little and get moving around. I am also going to hit at least one more intense conditioning session of either boxing training or sled work. Week three I am going to start hitting the stationary bike first thing upon waking up. I work a physical job during the day that can vary wildly on how taxing it can be. If I have a very taxing day I will leave the conditioning work during week three to just the morning cardio. If I have an easier day I will perform some more intense conditioning in the evening after weight training. Week four I am going to hit the intense conditioning every evening to keep the weight stripping off.

After week four I hope to be within 5 to 10 pounds of the 45 pound weight loss goal. I am going to stop the weight training and conditioning work at that point and begin the five day process of draining the last few pounds of water.

Nothing is being left to chance on this plan. Everything was chosen for a reason. Each week represents a phase. Phase 1 is diet. Phase 2 is weight training. Phase 3 is conditioning work. Phase 4 is hell week. The implementation of each phase should keep the weight loss from stalling out.