Day 21

BODY WEIGHT: 193.4lbs

Today was a DOWN day, as per the zig-zag strategy. This was the first real down day since beginning my Transformation.

Morning started off with nothing more than coffee with almond creamer. Then, no joke, I ate nothing until 5:15pm. Will Tucker would be so proud! But what will would not be so proud of is I ate 2 cups of granola with almond milk. Terrible choice. Then, I ate nothing again until much later.

At around 11pm, I went into my recording room to do my first, hard-core, boot-camp style fat loss workout I’ve done since beginning my Transformation. It destroyed me. It was the most I’ve sweated in any workout so far. And it was only 30 minutes long.

I set my seconds timer for 10 rounds of 45s work, 15s rest. I did 3 pairs of exercises, alternating between 2 at a time, 5 times each. I did this for a straight 30 minutes, making it the equivalent of a typical 90 minute workout.

Here’s a clip of each of the exercises.

My heart was pounding, and every inch of my skin was dripping with sweat. It was the first time I soaked through all of my clothes.


I took a cold shower after, and it still took an hour to stop sweating.

In my towel, I made a densely packed smoothie. It was midnight at this point, so I didn’t want to consume a high liquid smoothie, otherwise I’ll be peeing all night. So I shoved 2/3 of a pound of greens deep down into the blender. Filled it only half way with water. Poured flaxseeds in and only dropped about 6 chunks of pineapple for flavor.


It tasted pretty bad. But I didn’t care. It was about 48oz of smoothie, but densely packed.

Then I was off to bed.

WORKOUT

Fat Loss Pair 1
45s Mountain climbers, 15s rest
45s SL bilateral biceps curl/triceps extension, 15s rest
45s Mountain climbers, 15s rest
45s SL bilateral biceps curl/triceps extension, 15s rest
45s Mountain climbers, 15s rest
45s SL bilateral biceps curl/triceps extension, 15s rest
45s Mountain climbers, 15s rest
45s SL bilateral biceps curl/triceps extension, 15s rest
45s Mountain climbers, 15s rest
45s SL bilateral biceps curl/triceps extension, 15s rest

Fat Loss Pair 2
45s SL opp arm Romanian deadlift, 15s rest
45s Accordion crunch, 15s rest
45s SL opp arm Romanian deadlift, 15s rest
45s Accordion crunch, 15s rest
45s SL opp arm Romanian deadlift, 15s rest
45s Accordion crunch, 15s rest
45s SL opp arm Romanian deadlift, 15s rest
45s Accordion crunch, 15s rest
45s SL opp arm Romanian deadlift, 15s rest
45s Accordion crunch, 15s rest

Fat Loss Pair 3
45s Burpees, 15s rest
45s Prone contralateral scaption/hip extension, 15s rest
45s Burpees, 15s rest
45s Prone contralateral scaption/hip extension, 15s rest
45s Burpees, 15s rest
45s Prone contralateral scaption/hip extension, 15s rest
45s Burpees, 15s rest
45s Prone contralateral scaption/hip extension, 15s rest
45s Burpees, 15s rest
45s Prone contralateral scaption/hip extension

NUTRITION

Big coffee with almond creamer

2 cups granola w/almond milk

48oz of spinach, pineapple, flax, water smoothie. 2/3 pound greens.

4 Comments

  • Eric

    Reply Reply February 23, 2017

    Hey Thomas, would the amount of food you consumed on this day be good for a down day? I know the granola wasn’t a good choice, but maybe just more smoothie or some steamed veggies instead of that? Just trying to determine how much (or little) to eat on a down day. Thanks!

    • admin

      Reply Reply February 23, 2017

      Always eat greens to satisfaction or fullness

  • Eric

    Reply Reply February 23, 2017

    So I can eat unlimited greens (but not other veggies) to fullness all day long even on down days?

    • admin

      Reply Reply February 23, 2017

      The more the better. Minimize everything else.

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