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Week 2: Optimize
At this point… we are in week 2 and you can build great data that is unique to your body based off of the results after this week. Now it is up to you to decide on what metric you would like to adjust in order to improve results moving forward… whether that’s to increase your jump rope activity, drop caloric intake a bit more or to change the type of food that have been consumed prior to this. ANY minor tweak with the same consistent approach will merit an improvement in results.
Week 2: Optimize
Wow, week 1 is over. I hope you’re still doing well on the diet and have found it easy breezy to keep on track with everything!
Monday
Calories: 1800
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT
Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 1800 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Tuesday
Calories: 1800
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT
Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 1800 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Wednesday
Calories: 1800
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT
Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 1800 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Thursday
Calories: 1800
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT
Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 1800 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Friday
Calories: 1800
Food of Choice: Check Food List “MUST BE PRODUCING KETONES ALREADY”
Day Structure: FOOD then HIIT
Notes: We have finished depleting our glycogen stores and we are now sustaining ketone usage! We are starting at the base of 1800 calories and will work from there depending on results! You can now make your preferred foods from the food list BUT YOU MUST HAVE COMPLETED THE 3 DAY PROCEDURE AND PRODUCING KETONES ALREADY! We went back to just 1 HIIT session a day only to not burn you out… SO MAKE IT A GOOD SESSION.. MAKE IT COUNT.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Saturday
Calories: 1500
Food of Choice: KEEP IT LIGHT
Day Structure: REST
Notes: This is your resting time… keep the meals very light… drink tons of water and get tons of sleep.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
Sunday
Calories: 1500
Food of Choice: KEEP IT LIGHT
Day Structure: REST
Notes: This is your resting time… keep the meals very light… drink tons of water and get tons of sleep.
Resources:
4 Step Process
Jump Rope
Ketone Strips
Water Jug
What You Need:
Food List
At this point… you should have went to the food list and determined the foods of your preference so that way you will have an easy going path during this journey. Ideally, I recommend to only have about 3 to 5 meals because we want a controlled and focused environment. (*A full list of keto friendly foods will found in the "FOOD LIST" tab.)
KEtone Strips
These are mandatory initially because we need to learn our tolerance levels when starting. Every person has a body that is unique to them and it is important to know when the body begins to PRODUCE ketones in order to then act upon it by increasing activity levels and training the body to utilize ketones for energy.
Jumprope
This tool is extremely beneficial for its purpose of depleting our glycogen stores quickly… in my opinion, it is mandatory because I personally utilize the jump rope and it has ALWAYS served its purpose when it comes to time, execution and results. Literally just 15 minutes a day in “high interval intense training” done properly will provide results efficiently.
Smackfat Waterjug
Drinking a gallon of water per day is the key to the ketogenic diet and will make this entire procedure extremely easy. I promise you if you stay true to this daily procedure that you not only reap the benefits of FAST weight loss but also several other noticeable benefits all through out your body. It is very easy to get dehydrated on keto and not enough water will also hinder your progress… do not take this for granted.
Sweetspot numbers
Starting on a ketogenic diet? This calculator will help you figure out how much fat, carbs, and protein you should eat every day. All you need to do is answer 6 easy questions...All recommendations are tailored 100% to you and the information that you enter into the calculator. And all recommendations are designed to keep you in ketosis and to help you reach your goals (whether you want to lose fat, gain muscle, or stay put).
Sleep
Believe it or not… sleep is where the weight loss happens and it is absolutely crucial during this 4-stage process. People who are sleep deprived tend to weigh more and have more trouble losing weight than those who get adequate rest, even when they follow the same diet. When you don't get enough sleep, your body over produces the hunger causing hormones leptin and ghrelin.
*Click each button to take a look at things you'll need to effectively perform this process.
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