My goal during the next 14 weeks is to release 4 pounds of fat from my body and gain 6 pounds of muscle. It’s not an easy task to burn fat and build muscle at the same time and it’s actually quite a controversial subject.

As controversial as it is, it’s a topic that comes up frequently as it is truly the most coveted body transformation goal and for good reason. The last thing that you want to do when burning fat is to lose precious muscle mass and when your goal is to build muscle you want to avoid gaining much fat at all.

My buddy and fat loss expert extraordinaire Tom Venuto has put a lot of the controversy to rest with his latest book The Holy Grail Body Transformation Program and he’s backed it up with loads of solid research and in the trenches experience.

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This healthy and tasty protein shake has become my favorite post workout meal. It satisfies any sugar cravings and the oatmeal fills me up. I never imagined that I would be adding oatmeal to my shakes, but I sure am glad that I gave it a try. Here’s a video instruction for the recipe…

Here are the ingredients…

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Today is a fast day and the last remaining one within the Xtreme Fat Loss Diet plan. Angie and I are still amazed that I’m able to go a full day without eating and just consuming water and BCAA’s. But even more amazing than that is that I am able to do a workout, a HIIT session, and go for a 30 minute bike ride during the fast day!

In addition to the scheduled workouts today I spent most of the day working in the garden and doing a lot of yard work, such as planting flowers and bushes, spreading mulch, and much more. Even though this is my fifth and final fast day during the past 22 days, Angie still asks me if I’m feeling tired or if I’m going to faint even though I’m buzzing with energy.

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It’s another cheat day to kick off the fifth and final cycle of the Xtreme Fat Loss Diet. It’s great that the cheat day fell on the weekend and on a day when Angie and I have a date night planned

I started off the day with a great density training workout that seemed to fly by. I felt great… felt strong… and felt very motivated! It always feels weird when I don’t see cardio or HIIT scheduled for the day. I’m sure my legs will appreciate the break.

Here’s what I ate today…

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I can’t believe that I’ve completed four cycles of the Xtreme Fat Loss Diet already and only have one more 5 day cycle to go! It sure seems to be getting easier as we go along on this diet and knowing that there is only one cycle left makes it feel like it’ll be over and done with in a blink of an eye.

I started off the fourth cycle with a big cheat day, which consisted mostly of junk food. In my opinion it was just too much junk. I know that we’re supposed to do this, but an all out cheat day doesn’t go over too well for me. I found that it took the remaining four days of the cycle to make up for the cheat day and start looking better. The mirror was showing that I looked much better prior to the fourth cheat day and didn’t start to improve until the end of the moderate carb day. I’m going to try not to eat as much junk during my last cheat day and I know that it’ll be a very long time before I ever have a complete cheat day again.

So here’s my results for the fourth cycle of the Xtreme Fat Loss Diet…

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I really love these high protein days. It’s really filling and actually tough to get nearly all of your calories from protein. I definitely do not feel hungry on these days. Some people within our community have a tough time with the high protein day and crave some carbs on this day, but the good news is that tomorrow will be different and that’s the beauty of the Xtreme Fat Loss Diet. It’s something different every day, which makes it easy to take one day at a time.

Here’s what I ate today…

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A few years ago a really nice woman brought her 18 year old daughter to my personal training studio to help her get ‘toned up’. I did the usual fitness assessments which included body fat measurements with professional grade calipers. Her body fat measured at 32%. Her mother’s mouth just about hit the floor. “There’s no way that her body fat is that high, look how skinny she is!” She asked me to do the measurement again. I agreed and and the results were exactly the same.

After performing a few strength tests and a variety of exercises to see where her current fitness level was at, it was quite clear that she was very weak and frail.

Upon her next visit the mother scolded me and told me that her friend who is ‘fit’ said there is no way that her daughter is 32% body fat. She’s skinny and she hardly eats.

After discovering that the only credentials this person had was reading fitness magazines I explained the science behind the body fat measurements, I did a 7 site measurement instead of 5 and produced the same result of 32% body fat. “I’m a trained professional and I know what I’m doing”, I said. Then I showed her why her body fat was so high…

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I had another great day while following the Xtreme Fat Loss Diet. It really is getting easier, especially knowing that there are only 6 days left of this 25 day challenge.

There are a few people in our support community that are completing their challenge tomorrow because they got a head start on me. I’m really looking forward to seeing their final results and hearing their thoughts about their overall experience on the program.

Something really cool happened today as well. My neighbor had noticed my results and was inquiring about my experience on the Xtreme Fat Loss Diet. He has about 25 to 35 pounds that he would like to release from his body and has committed to following the plan starting on June 6th. He has agreed to allow me to document his journey on my blog in hopes that his journey will also inspire more people to transform their body.

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One of my favorite post workout meals that is a healthy, delicious, and refreshing comes from my partners at Prograde. It’s called Tuna Pockets and is from Prograde’s recipe book called 197 Healthy and Delicious Fat Burning Recipes.

I recorded a video demonstrating how quick and easy it is to prepare this tasty meal that is ideal on a warm day…

The ingredients are…

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This 4th cycle of the Xtreme Fat Loss Diet is really flying by for me. This 25 day challenge is going to be over and done with before I know it. I’m really amazed at how many people have been inquiring about extending the challenge for a few more weeks. It sure sounds like they are enjoying the structure of the program along with the results!

I did talk with Joel about this as I knew that he had recommended taking a break from the Xtreme Fat Loss Diet for a few weeks before going through the 25 day challenge again. I mentioned how many people were enjoying the program and really wanted to keep going with it beyond the 25 days. Joel recommended that you do no more than one additional cycle as you will reach a point of diminishing returns.

So if you want to extend your experience with Xtreme Fat Loss you can turn the 25 day challenge into a 30 day challenge then take a break from the program for about 4 weeks before going back on it again.

I recommend following Tom Venuto’s Burn The Fat, Feed The Muscle program during your break and as a lifestyle approach once you complete your journey on the Xtreme Fat Loss Diet.

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