7 Day Extreme Diet Plan To Burn Fat and Get Ripped (Day 3)

Woke up this morning with a really bad flu but still had to work on a few different projects. My gym session was tough, I don’t know how I managed to get through it after 2 days of living off cauliflower and protein shakes but I was determined to train my butt off where I felt I didn’t have the energy to do more. My plan was to go to the gym and train back and legs but I ended it in an intense 23 minute interval session on the threadmill at the highest speed (10 intervals) with just 20-30 seconds rest per interval, and burned a total of 226 calories.  I’m glad I did it though but I wasn’t looking forward to coming home and eating more of the same shit. But I got to stick to this plan or i’ll feel like a wimp. 🙂

Photos from day 3











All I’ll be eating is cauliflower and drinking 3-4 protein shakes a day.

7 day diet plan








Today’s Workout


Pullups – 4 sets @ 8 pullups

Barbell Rows – 3 sets @ 30  kgs – 10 reps

Single Arm Dumbell Back Row – 3 sets @ 30 kgs – 10 reps

Lat pull down – 3 sets @ 40 kgs – 10 reps



Sqat with bar across shoulder – 4 sets @ 60-90 kgs

Barbell Stepups – 3 sets @ 20-40 kgs



Sit ups – 2 sets @ 20 reps

Cruches – 2 sets @ 2 reps

Cable Crunches – 3 sets @ 20 reps

Lower Ab Workout – 2 sets @ 20 reps



10 X 30 second intervals  on treadmill- 18 kph (Highest Speed) – 20 second rest period

I’ll be updating this progress on a daily bases so stay tuned for Day 4 and will make another video soon.

About the Author

I created this website to help people that are struggling to build muscle and lose weight. I love working out and motivating others to do the same, and to get in the best shape of their life. Read my story here. Also go ahead and Like us on Facebook.

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