X-treme Lean Diet: Your Next Step to Ripped
You now have a starting point. Where to from here? You can
follow Jonathan’s lead and begin to gradually ramp up your
activity. Start with two 20-minute cardio sessions a week and
build on that (see his X-treme Lean Cardio Surge schedule in
Chapter 3). Or you may want to follow Steve’s lead and begin
cutting calories, primarily from carb sources.
What do we recommend? A little of both. Here ’s how we
suggest you make this diet work as quickly as possible:
Weeks 1 and 2: Stay on the diet as it’s written, with one
cheat day on the weekend. (Keep the cheat day
throughout your fat-loss phase.)
Weeks 3 and 4:At meal 2 substitute two scoops of
protein powder (low in carbs) for the meal-replacement
packet. For example, if you use Muscle Meals meal
replacement and move to two scoops of Pro-Fusion
protein powder instead, you reduce your calories by
more than 100 and cut your carb intake. Also introduce
low-intensity 20-minute cardio sessions (walking or light
jogging) two times a week.
Weeks 5 and 6: At meal 4 substitute two scoops of
protein powder (low in carbs) for the meal-replacement
packet.
Weeks 7 and 8:Add one 20-minute cardio session per
week or increase your current cardio work (two sessions
per week) to 30 minutes each.
Weeks 9 and 10:Add one 20-minute cardio session per
week.
Weeks 11 and 12:Add one 20-minute cardio session
per week or extend one or two of your sessions to 30 to
40 minutes.
Once you reach your desired leanness level, you can loosen
u p y ou r d ie t s o m ew ha t a nd ro ta te in m o re f ru i ts a n d
vegetables.