My Personal Schedule on a Typical Burn Fat Calories Day: An Example Fat Loss Guide

Posted by Mark on April 20, 2011 in Blog, Fat Burning Fasting, Fat Burning Supplements, Fat Burning Workouts with 2 Comments

Hey everybody, I‘m back at last … it‘s GREAT to be back!
The move is finished (and a BIG one it was!), we‘re starting to settle in here and getting to know our new Home: Beautiful Dalur (Dale).
This is not Dalur, but Yosemite Sam‘s Birthplace.(must be, since they named it after him, right? Only Joking !;-)
I will post a ton of pics and videos from here in Dale asap.

So I thought this post should be bang on topic –Fat Burning– and I figured that you might like to follow me through one of my typical Burn Fat Calories Days.

That way you can simply copy exactly what I do if you want, or adjust it to your individual needs …
Kind of a Blueprint, a basic structure to give some solid guidelines on how things work.

It‘s ok to improvise and modify stuff, experiment around a little, but there are a few key-factors that should not be changed: I will point these out as we move along.

Note: I was going to keep this short, after all I‘m not writing a novel here, but it turns there‘s just a whole lot of ground to cover … and that’s just the basics!
This post now is about twice as long as it was going to be (maybe this makes up for my absence during the move !;-)
Oh well, I hope you find it useful and entertaining both …

You ready?
Let‘s go!

Wednesday, 20.04.2011
Iceland,
Dalur
07:30 Am

I get up at 8 every morning: not exactly early, not late … that is just my time. The important thing here: always on schedule, no sleeping in!

If you had a bad night and need more rest, you can simply take a short nap around mid-day.
But it‘s upsy-daisy when that bell tolls: no exceptions. Because the body appreciates, NEEDS regularity to establish a solid, healthy circadian rhythm (sleeping-pattern).

Today I woke up at 07:30 … totally rested and refreshed, no need for more: I feel GREAT !;-)
Another great day to live the life and do the good work: I LOVE it!

So now it‘s for a big strong cuppa coffee and my morning supps:

The very first thing I do –even before the coffee—is take 6 drops of Lugol‘s Iodine Solution in a half a cup of water on an empty stomach.

Then next my HGH-Releaser Formula:

1.Zinc
2.B6
3.Melatonine (just 0.5mg)
4.Chromium Picolinate
5.Folic Acid
6.Kelp Tabs

I slam these with a drink of L-Glutamine, L-Glycene, L-Tyrosine, Magnesium Citrate and Vitamin C.
Aaahh … de-LISH!

This in combination with the fasted state and then the high-lactate interval HIIT routine will ensure maximal HGH-Levels (Human Growth Hormone). And THAT, as we all know, will melt away fat like the proverbial butter in a microwave !;-)

Now I have that coffee and prepare for the day: the Golden Hour.

Then check messages and optimally get some work done: this post here for example.
It‘s a really cool feeling to start the day off with accomplishing something right from the start. Also you got THAT out of the way … NEXT PLEASE!

This video has totally nothing to do with the post here, but I wanted to share this with you as I find it very inspiring: a great role model and example … The guy is in his 70′s!

Now you might think: “Wait a minute Mark, hold on! Haven‘t you forgotten something?”
Not really. Breakfast? That‘s still a ways off: 3-4 hours to be precise.

Because now the next order of the day is fat burning training, for convenience‘s sake let‘s choose HIIT+ LIIT, High Intensity Intervals followed by Low Intensity Intervals right after.

But first things first: what‘s REALLY important here is that I‘m in a fasted state since 08:00 PM the preceding evening , and I have „ collected“ a calorie deficit of at least 1600 kcls, that means I‘m carb-depleted and from here on out my body will run on Fat For Fuel!

Without these „prerequisites“, fat burning is not something that’s going to happen, at least not right there and then.

On this day I have switched over from glycogen to Fat For Fuel long since, somewhere during the night, so now I‘m all ready and rearing to go!

The Interval Running Routine is covered in the corresponding article here: The Interval Training Fat Burning Routine

… —-> OK, training done, the pulse is up, the whole system awake, no better way to start the day!

It‘s good to know that definitely every single calorie burned during this workout and here after –until the next meal!—comes from the body fat stores.

And that‘s why I will wait with the delayed breakfast for at least another hour or so. Once the body is busy burning all that fat, why disturb it and cut the process short?

OK, so „breakfast” today at 1200 PM … lunch-time for others!

I have the Swiss Meal, one of my personal all time favorites, you can find the recipe in this post here: Swiss Meal Recipe

Later on I will set up the Home-Gym here in Dalur, so all the Folk that lives and works here and I can use it at our convenience.

Meals are spread around to about every three hours or more, for a total of 2000 daily calories: that‘s my maintenance value, meaning I don‘t burn any more fat that day and I certainly don‘t gain any.

Total protein is 80 on the low and 120 gram on the high side. That‘s enough, really!
(believe me, and not the Fitness Industry !;-)

As Rusty Moore over on Fitness Black Book points out, unless you‘re a pro body builder you just don‘t need all those tons of protein. In fact, what he calls the „Protein Guilt” is one of the things that makes –and keeps—people fat!

My carb stores stay depleted, at least until I load them up on the Carb Day, but more on that in a later post.
Usually the last calories for dinner are around 8 PM, and it‘s off to bed at 11 for some reading and relaxing, lights out at 12 midnight, on the dot!

And that’s all for now folks,
Nighty Night, I see you in the morning !;-)

Mark

P.S. I‘m not going into great detail here on why I do what I do, all that is covered elsewhere.
This is simply a typical Burn Fat Calories Day on MY schedule, to give you an idea of what things look like.
You don‘t have to do it like this of course, but it’s a proven approach that works: for anybody.

Please feel more than free to comment and let me know how YOU do things, what has been successful for you: there‘s always the one thing or the other that can be learned from everybody!