72 Days until the end of the decade, and 72 days to lose the gut challenge

Day 12 and 13

Are you enjoying your weekend? The dice have not fallen re the rugby at the time of writing this, but I’m sure the whole country is in for an intense affair…

As you can see, I would never get a job as a sports commentator….

This is your first weekend, where you can have a cheat day. So if you’ve been celebrating hard, or drowning your sorrows, you have a Sunday of “eating anything that doesn’t get up a tress quick enough”

We have touched on booze from time to time since it’s the reason a diet or eating plan can dissolve. There’s nothing like a good hang-over to make you feel like throwing in the towel.

Be a strategic drinker

If there’s one element we want you to be wary of, it’s the beer. That’s right, not the pizza. For that matter, I’m not too worried about cheesecake, pie, or even doughnut ice cream sandwiches. That’s because alcohol has a negative impact on your testosterone levels.

More specifically, Dutch researchers found that any regular alcohol consumption can drop your testosterone levels over 10 percent and that the associated drop is linked to a decrease in sex drive. What’s worse, we’re not talking about the impact of drinking over an extended period of time. The scientists found the drop to occur in just three weeks’ time, meaning prolonged drinking could have an even more dramatic impact. And then there’s the impact you can’t even see. Alcohol is very easily oxidized in your body. Without getting too technical, oxidized stress is not good for your sex life. It can damage the DNA of your sperm and decrease your sperm count, making it harder for you to procreate. Not to mention, while having whiskey dick might help you last longer, inevitably it decreases sensitivity and sexual enjoyment. And if sex isn’t enjoyable, well then you’re kind of missing the point. Again, the goal is not to avoid drinking; it’s just to drink less overall. And when you do drink, the goal should be less beer — except for on a Sunday. Instead, go for a glass or two of wine if you want to take the edge off after a long workday.

Lowest Alcohol content drink recipe….

If you’re concerned about the high-calorie content of a drink (and you should be), I can tell you what I do to mitigate this matter….

Order a shot of vodka, add a generous amount of water, and then — just to make it taste OK, get some concentrated lemon juice. — A squirt or 2 should do it. A shot of vodka has 64 calories, and the equivalent shot of lemon juice has 7 calories, so you’re doing quite well with only 71 calories per drink.

Compare that to a Long Island Iced tea, which weighs in at 360 calories per drink

Cheat day and Monday

By means of housekeeping, I am going to send you your workouts 3 and 4, so that you have all the information needed to start working out in earnest…

PHASE 1 Workout 3

(A) Barbell Deadlift — 6 to 8 reps


Load a barbell and roll it up against your shins. Bend at your hips and knees, and grab the bar with an overhand grip that’s about shoulder-width.

Without allowing your lower back to round, stand up, thrust your hips forward, and squeeze your glutes. Pause, then lower the bar back to the floor while keeping it as close to your body as possible. Perform 3 sets of deadlifts, resting 3 minutes between each. Warm-up slowly and work up to your actual training weight. After your last set, rest 2

(B1) Javelin Press 6– 8 reps

(see previous explanation)

(B2) Goblet Squat 10 reps

(see previous explanation)

(B3) Inverted Row 6– 10 reps


Grab a stationary bar with an overhand, shoulder-width grip. Your arms should be straight and your body should form a straight line from your shoulders to your ankles. Pull your shoulder blades back and lift your body until your chest touches the bar. Pause, then slowly lower your body back to the starting position.

(B4) Single-Leg Hip Raise — 10 reps


Lie faceup on the floor with your left knee bent and your right leg straight. Raise your right leg until it’s in line with your left thigh, and place your arms out to the sides. Push your hips upward, keeping your right leg elevated. Pause, then slowly lower your body and leg back to the starting position. Complete the prescribed number of reps with your right leg, then switch legs and do the same number with your left leg.

Perform B1– B4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 90 seconds between each.

After your last set, rest 2 minutes and proceed to the next circuit.

(C1) Plank Hold as long as possible

(see previous explanation)

(C2) Jumping Jack


Begin facing forward with your arms at your sides. Jump up slightly and spread your legs as

you bring your arms together overhead. Jump up slightly again and return to the starting position, bringing your legs together and arms back down to your sides.

(C3) Chin-Ups — do as many as possible

Perform C1– C3 in a circuit fashion, resting no more than 15 seconds between exercises. Perform only 1 circuit.


(A1) Barbell Front Squat — 8 reps


Hold a barbell with an overhand grip that’s just beyond shoulder width. Raise your upper arms until they’re parallel to the floor. Allow the bar to roll back so that it’s resting on the front of your shoulders. Lower your body until the tops of your thighs are at least parallel to the floor. Pause, then push your body back to the starting position.

(A2) Plank — 30 seconds

(see previous explanation)

(A3) Javelin Press — 10 reps

(see previous explanation)

Perform A1– A4 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 90 seconds between each. After your last set, rest 2 minutes and proceed to the next circuit.

(B1) Barbell Glute Bridge — 6 to 8 reps


Lay on the floor with your knees bent and feet flat on the floor. Put a padded barbell across your hips and grab the barbell with an overhand grip, about shoulder-width apart. Keeping the barbell just below your pelvis, raise your hips — while squeezing your glutes — until your hips are in line with your body. Return to the starting position, and repeat.

(B2) Push Up — As many as possible

(see previous explanation)

(B3) Mountain Climber — 30 seconds


Assume a push-up position with your arms completely straight. Your body should form a straight line from your shoulders to your ankles. Lift your left foot off the floor and slowly raise your knee as close to your chest as you can. Return to the starting position and repeat with your right leg. Continue alternating for the prescribed number of reps or time.

Perform B1– B3 in a circuit fashion, resting no more than 30 seconds between exercises. Perform 4 circuits, resting 90 seconds between each. After your last set, rest 2 minutes and proceed to the next circuit.

(C) Pull-Up — 20 reps total

(see previous explanation)

Perform 20 total reps on the pull-up. It doesn’t matter how many sets it takes as long as you get all 20. For some people, this will be 3 sets, for others, 6. Just do as many pull-ups as you can, then rest, then do more. Continue in this fashion until you get to 20. If you can get more than 10 on your first set, add some weight using a belt.


Ok, so you’ve put in the work. You’ve re-set your insulin sensitivity. 2 weeks have passed, and you’ve gotten used to the intermittent fast and the reduced calories…

Some of my friends have said that they prefer not to “mess it all up” with a cheat day… Here me now… a cheat day will improve your journey towards weight loss and getting in shape.

The hormonal benefits of a cheat day…

When your body is fed less than its used to, your cortisol, the stress hormone, levels shoot up. This not good for depression and building lean muscle mass.

1. Increase in thyroid hormone output When your body is in a caloric deficit, you produce less T3 and T4 — both important thyroid hormones that play roles in the regulation of metabolic rate. A cheat day or strategic overfeed can help increase these hormones.

2. Increase in twenty-four-hour energy expenditure A caloric surplus from a cheat day causes your body to increase your basal metabolic rate, which is the number of calories you burn throughout the day. Studies have shown an increase of nearly 10 percent, and it’s hypothesized

3. Increase in serum leptin levels This might be the most important perk of cheat days from a fat-loss standpoint. Leptin levels drop when you’re in a caloric deficit (lasting as little as seventy-two hours), and a periodic bump in leptin coming from a cheat day has several benefits, including increased thyroid output, increased energy expenditure and basal metabolic rate, and overall increased

The benefits of a cheat day also extend to a much deserved break on a mental level. Sit back, and eat what you want to…

Some guidelines for the cheat day…

1. Do not gorge; stop eating before you feel stuffed. You are allowed to eat what you want but not to gorge yourself until you feel like you want to throw up.

2. Only buy your cheat foods on your cheat day. Then after the day is done, get rid of them. Remember: if it’s there, you’ll eat it. So throw your cheat day foods in the trash once the cheat day is over.

3. Eat your meals and make them as cheat-y as possible. Leave no stone unturned. Eat what you want. You certainly don’t have to eat junk food; if you adhere to a gluten-free diet, you don’t need to eat cookies — or you can obviously just eat gluten-free cookies.


Lastly, (at least for today), I want you to make a mental note that we are moving up the scale with the commitment required. You see, Monday is super easy… I’m not going to tell you what to eat. You don’t have to plan your meals, because

THE DAY AFTER CHEAT DAY, YOU WILL NOT EAT A SINGLE THING…. (now, I know I might lose a few people over this, but believe me, this works, and on Monday, I will tell you why it works) I’ve been doing this for 3 years, and the day after cheat day has so many psychological as well as physical advantages — I could write forever

So snow, I need to put on some make-up and get ready to support our national team….

Enjoy the Game, and GO Bokke!

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