Hi Everyone!

Welcome to our brand new series of videos called 6 Minute Six Pack Meals. In this very first episode I show you one of my favourite meals for dinner. It is a great low carb meal with some good high quality protein and healthy fats, perfect for 6 pack abs. Even more important is that it’s easy, simple and fast to make and I also like the fact this this six pack meal is scalable. So whether you want to make it just for yourself or for the whole family, it takes the same amount of time.

So if you are looking for a great 6 pack abs Approved meal to eat at night time then this is one of the best out there!

Ingredients

Main

• Chicken Breasts
• 1/2 Avocado
• 2 Cups of Mixed Veggies

Other

• Sweet Chilly Sauce
• Salt
• Pepper

In this video , home fitness expert Peter Carvell shows you one crazy MMA Abs & Core Workout. Using extreme exercises that originate from the MMA world and more specifically from Thai Boxing he created a complete home core and abs workout that will help you build a core of steel. Let’s face it, what is the point of having a great looking 6 pack if your core is so weak you can’t even carry your girlfriend into the bedroom without breaking your back.

So make sure you try and incorporate this workout into your normal weekly routine 2 to 3 times/

Workout Structure & Exercises

Do 20 reps on each side of each exercise.
• Elbow to Knee ( 20 reps each side )
• Thai Plank ( 20 reps each side )
• Thai Crucifix ( 20 reps each side )

Repeat all 3 exercise 3 times

Your last workout for week 3! Back to cardio and abs again today and just think off it, after today’s workout you are half way through this challenge!

So let’s finish this week on a high and really push hard. Don’t forget to make sure you try and do push harder in your cardio and abs workout today than what you did previously you must improve with every workout!

Have a great one!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Cardio Workout

Workout Video

Workout Structure

• Today you will be performing a new type of interval training.
• Each segment lasts 2 minutes and you will perform 10 sets with a total duration of 20 minutes excluding your warm up and cool down.
• Choose your favourite and most effective cardio exercise. Examples include sprinting, cycling, jumping jacks, jump rope and sprinting on the spot. You will only be using one exercise throughout the entire workout.
• Perform the exercise of choice for 10 seconds, rest 10 seconds. Perform the exercise for 20 seconds, rest 20 seconds. Perform the exercise for 30 seconds, rest 30 seconds. Repeat from the start.

Warm-up

• 5min cardio and 5 min dynamic stretches

Workout:

• Sprinting on the spot 10 seconds, Rest 10 seconds
• Sprinting on the spot 20 seconds, Rest 20 seconds
• Sprinting on the spot 30 seconds, Rest 30 seconds

Repeat for a total of 10 to 15 sets

Cool Down

• Do slow cardio for 5 minutes

After the cool-down move immediately onto the Abdominal Workout

ABS Workout:

Workout Video

Workout

• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches

Rest 10 seconds

• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises

Rest 10 seconds

• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends

Repeat Full circuit above for 3 sets

Stretch

• Do a nice stretching session for around 5 to 10 minutes.

Expert Workout Tip of the Day

• I know this sound like a simple tip but it will have a major impact on how much you enjoy your workouts. So make sure you always wear comfy workout clothes when you train. There is nothing as bad as restricted or un-comfy workout gear when you need to push hard and you get tired.

Expert Diet Tip of the Day

• Never eat complex carbs late at night. Your body don’t need and won’t use the extra carbs and it will just get stored as fat!

My Dairy

OH YEA!!!! Half way through this challenge and I can now say from firsthand experience, it is super effective and powerful because I can see some great results already, just by looking in the mirror!.

I just felt great today, maybe something to do with my cheat meal this morning. It was so bad I don’t even think I want to tell you what it was! Ok then, I had flap jacks/pancakes stack  with syrup and cream! YUMMY YUMMY!

But I pushed it hard when it came to my cardio workout. In fact, I went all the way to 40 minutes today! I think it was the combination of knowing I am half way and the extra carbs and sugar from the flap jacks that gave me the extra energy and motivation to go big today.

I also did my morning cardio as always and apart from my cheat meal by diet was 100% spot on today.

So 3 more weeks to go and I feel great and as energized today as I felt on day one so BRING IT ON!

Your last weight training for this week. Make it count because from here onwards it is all about getting ripped fast. Over the last 3 weeks we are just going to focus on loosing fat during the cardio, abs and weight training.

So let’s hammer those muscles one more time and don’t hold anything back!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Workout Video

Workout Structure

• You will start with a 5 min warm-up.
• After that you will have 9 exercises to complete. You will do each exercise as follows:
• Complete 10 reps of the first exercise, rest for 10 seconds and repeat that 10 times so that you have completed 10 sets.

For example, you first exercise is band push up.

Complete 10 reps of the band push up, rest only 10 seconds, then do your second set of band push ups, then rest 10 seconds again, complete a third set of 10 band push ups, rest 10 seconds, and so continue like the above until you have done 10 sets of band push ups with 10 seconds of rest in between.

Then you rest 1 min and move on to the next exercise and so forth until you have done all 9 exercises in the above format.

It is very important that you complete all 10 sets of each exercise and if you can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do push-ups with the band anymore then do them without the band or go onto your knees and but keep going.

Workout

Warm-up

• 5min cardio

Weight Training

1. Band Push-ups ( 10reps x 10sec rest ) x 10
2. Band Squat ( 10reps x 10sec rest ) x 10
3. DB Bent Over Rows/Pull-Ups ( 10reps x 10sec rest ) x 10
4. Band Stiff Leg Deadlift ( 10reps x 10sec rest ) x 10
5. DB Lateral Raises ( 10reps x 10sec rest ) x 10
6. DB Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
7. DB Wall Incline Bicep Curls Wall ( 10reps x 10sec rest ) x 10
8. DB Reverse Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
9. Bench Dips with weight ( 10reps x 10sec rest ) x 10

Stretch

• Cool Down and Stretching

Expert Workout Tip of the Day

• Remember to use dumbbells and bands that allow you to do each exercise correctly. If it is too heavy you will compromise your form and hurt yourself an if it is to light it won’t give you a workout at all.

Expert Diet Tip of the Day

• Cottage Cheese is a great snack to eat before bed as it contains slow releasing protein that will help feed your muscle through the night.

Diary

Today I actually the Full Upper body gym workout from the System 84 manual ( CLICK HERE FOR MORE INFO ) as I really want to pump up the volume and go heavy today as I have been loosing to much weight and as I won’t be focusing on muscle a lot over the final 3 weeks I wanted to do one really heavy muscle workout. And yes it was INSANE! I know I am going to hurt for a few days from this.

The cardio the morning was good as always and I am actually back down to 32 minutes because I am just doing my route to fast so I will have to either slow down or get a longer route!

My diet was pretty standard today although I had one great dinner in the form of steak, greek salad and veggies ( Go Here To See it ). I have been craving steak all week. And this is not a cheat meal, just a normal dinner but I try and eat red meat only 2 to 3 times per week.

So almost done for this week and then we are half way!

Back to Cardio and Abs again today. Make sure you improve on both these workouts. You must take things a step up every time you do a workout otherwise you might end up hitting a plateau.

So let’s get focused and burn some calories!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Cardio Workout

Workout Video

Workout Structure

• Today you will be performing a new type of interval training.
• Each segment lasts 2 minutes and you will perform 10 sets with a total duration of 20 minutes excluding your warm up and cool down.
• Choose your favourite and most effective cardio exercise. Examples include sprinting, cycling, jumping jacks, jump rope and sprinting on the spot. You will only be using one exercise throughout the entire workout.
• Perform the exercise of choice for 10 seconds, rest 10 seconds. Perform the exercise for 20 seconds, rest 20 seconds. Perform the exercise for 30 seconds, rest 30 seconds. Repeat from the start.

Warm-up

• 5min cardio and 5 min dynamic stretches

Workout:

• Sprinting on the spot 10 seconds, Rest 10 seconds
• Sprinting on the spot 20 seconds, Rest 20 seconds
• Sprinting on the spot 30 seconds, Rest 30 seconds

Repeat for a total of 10 to 15 sets

Cool Down

• Do slow cardio for 5 minutes

After the cool-down move immediately onto the Abdominal Workout

ABS Workout:

Workout Video

Workout

• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches

Rest 10 seconds

• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises

Rest 10 seconds

• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends

Repeat Full circuit above for 3 sets

Stretch

• Do a nice stretching session for around 5 to 10 minutes.

Expert Workout Tip of the Day

• To make the abs workout harder you can skip the 10 second rest between exercises. Just do all 6 exercises, rest a minute and then repeat the full circuit 3 to 4 times.

Expert Diet Tip of the Day

• Eat fruit instead of sweets or candy if you need a sugar fix!  Remember that as much 70% of your results will depend on how good your diet is. If you have not been getting the results you have been hoping for the maybe it is time you get onto a diet that is just as powerful as these workouts. We recommend this one: http://www.the6packdiet.com and if you use this code ( 6pack48 ) you can get $20 of the price as well.

My Dairy

I did 30 minutes of cardio today and switched between sprinting on the spot and Jumping Jacks throughout the 30 minutes to make it a bit more exciting. The abs workout is one I really enjoy and those gorilla swings really works you core. I did all 6 exercises tin a row today before I rested. It helps me keep momentum and really hammers your abs into submission! : )

My morning cardio was cool as always and it has become as routine as brushing my teeth.

My diet was good today. Tried a new breakfast I have been working on and although it is very healthy it might be a bit too many calories. But I will fine tune it and show you guys one day. It does tastes absolutely amazing and I call it the “Healthy Luxury Blue Berry Pancake Stack”! Lol Yip I need to work on getting the name shorter as well.

Apart from that I pretty much just had my normal diet.

BTW: Last week I officially lost 1.1kg ( 2.4lbs ) which is a bit better as I lost 1.8kg ( 4lbs ) the first week which was a bit much. So over all I am super happy as I doing better than on my goal of 3lbs per week which should have me ripped within 4 to 6 weeks.

Hi Everyone!

In this week muscle building workout video Justin Woltering shows us one of the best Trap Workouts ever! Using some of the most powerful trap exercises out there today he created a workout that will do one thing and one thing only, help you build a strong powerful neck.

So if you are tired of having a Pencil Neck and want to get some respect in the gym then you will want to make sure this trap muscle building workout becomes part of your weekly routine.

Workout Structure and Exercises

• Deadlift : 5 sets x 5 reps
• Barbell Shrugs : 3 sets x 12 reps
• EZ-Bar Upright Rows : 3 sets x 12
• Seated Dumbbell Shrugs : 3 sets x 12 reps

Article by Sixpackfactory’s Muscle Building Expert and Top Fitness Model Justin Woltering. Get more info on Justin at: http://www.justinwoltering.com/

I hope you enjoyed yesterday, I love that cardio and abs workout. Today you are back on the weight training and building some muscle. Make sure you push hard and remember you must try and complete all 10 sets of each exercise. If it is too easy then increase the resistance and if it is to hard then just use the EXLAB to pick an exercises that you can do for 10 sets of 10 reps.

Ok let’s pump some iron or bands in our case!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Workout Video

Workout Structure

• You will start with a 5 min warm-up.
• After that you will have 9 exercises to complete. You will do each exercise as follows:
• Complete 10 reps of the first exercise, rest for 10 seconds and repeat that 10 times so that you have completed 10 sets.

For example, you first exercise is band push up.

Complete 10 reps of the band push up, rest only 10 seconds, then do your second set of band push ups, then rest 10 seconds again, complete a third set of 10 band push ups, rest 10 seconds, and so continue like the above until you have done 10 sets of band push ups with 10 seconds of rest in between.

Then you rest 1 min and move on to the next exercise and so forth until you have done all 9 exercises in the above format.

It is very important that you complete all 10 sets of each exercise and if you can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do push-ups with the band anymore then do them without the band or go onto your knees and but keep going.

Workout

Warm-up

• 5min cardio

Weight Training

1. Band Push-ups ( 10reps x 10sec rest ) x 10
2. Band Squat ( 10reps x 10sec rest ) x 10
3. DB Bent Over Rows/Pull-Ups ( 10reps x 10sec rest ) x 10
4. Band Stiff Leg Deadlift ( 10reps x 10sec rest ) x 10
5. DB Lateral Raises ( 10reps x 10sec rest ) x 10
6. DB Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
7. DB Wall Incline Bicep Curls Wall ( 10reps x 10sec rest ) x 10
8. DB Reverse Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
9. Bench Dips with weight ( 10reps x 10sec rest ) x 10

Stretch

• Cool Down and Stretching

Expert Workout Tip of the Day

• Remember that form and technique is way more important then how fast or how many or how heavy you can go. Sometimes getting the technique just right can be the difference between an exercise being effective or not. So make sure you check out the video we created for you to get the form and technique of each exercise right. It will also help prevent injuries!

Expert Diet Tip of the Day

• If you are like me than you love to always be snacking on something. But if you are not careful those snack can actually destroy all your results. So if you want to have snack around make sure they are low fat, low sugar, high protein, and high fiber type snacks. I like stuff like beef jerky , nuts ( Not to many though ) and raw veggies.

Diary

Man, I really enjoyed today’s weight training workout. To me that normally means I was in the zone, it does not mean it was easy, because it wasn’t. This structure is a real killer and with only 10 seconds rest it can get insanely hard, but you know that already!

The morning cardio was cool and I went for 35 minutes again. I actually love doing a nice long and relaxing stretching session after my morning cardio.

My diet was spot on today and I discovered beef jerky ( or BILTONG as we call it here in South-Africa ) again as I use to love eating that as a snack. I found a great low fat, low sodium brand that I will be snacking on from now on whenever I feel puckish!

Welcome to this week Cardio & Abs workout. We are going to focus on flat out fat burning this week when it comes to cardio and we are also going to take your abs and core workout a step up this week to really start hammering those abs into growing and looking good!

Don’t forget that if you need a powerful diet system to go with the Xtreme Workouts that we created the Plus Pack Diet especially to work with the 6WeekSixPack Challenge to help you get ripped even faster. Check it out here: http://www.sixpackrehab.com

Time to get focused and kick some ass!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Cardio Workout

Workout Video

Workout Structure

• Today you will be performing a new type of interval training. 
• Each segment lasts 2 minutes and you will perform 10 sets with a total duration of 20 minutes excluding your warm up and cool down.
• Choose your favourite and most effective cardio exercise.  Examples include sprinting, cycling, jumping jacks, jump rope and sprinting on the spot.  You will only be using one exercise throughout the entire workout.
• Perform the exercise of choice for 10 seconds, rest 10 seconds.  Perform the exercise for 20 seconds, rest 20 seconds.  Perform the exercise for 30 seconds, rest 30 seconds.  Repeat from the start.

Warm-up

• 5min cardio and 5 min dynamic stretches

Workout:

• Sprinting on the spot 10 seconds, Rest 10 seconds
• Sprinting on the spot 20 seconds, Rest 20 seconds
• Sprinting on the spot 30 seconds, Rest 30 seconds

Repeat for a total of 10 to 15 sets

Cool Down

• Do slow cardio for 5 minutes

After the cool-down move immediately onto the Abdominal Workout

ABS Workout:

 
Workout Video

Workout

• 30 seconds Gorilla Swings Version 1
• 20 reps Crunches

Rest 10 seconds

• 30 seconds Gorilla Swings 2
• 20 reps Leg Raises

Rest 10 seconds

• 30 seconds Gorilla Swings 3
• 20 Reps Side Bends

Repeat Full circuit above for 3 sets

Stretch

• Do a nice stretching session for around 5 to 10 minutes.

Expert Workout Tip of the Day

• Remember to keep track of each workout and how well you did. Get a workout journal if you must and wire down how many sets you did, where you struggled and how you can improved so that when you do the workout again in the future you know what to do to take it a step up!

Expert Diet Tip of the Day

• I know many people hat eating veggies but you must make sure you get in at least 2 to 4 cups of veggies each day. Not only will it fill you up but the fibre and nutrient is vital to make sure you can perform at your optimum level at all times!

My Dairy

My diet today was all over the place but I managed to not cheat or go of track. It was just a super busy day so the 2 to 3 hour gap between meals sometimes got stretch to 4 hours. Not a big problem if you only do it every now and then but I could feel how my body wanted food! I must plan a bit better next time I know I am going to have one insanely busy day! Man I did not even have my block of chocolate today! I am having that right now

The workout was cool as I love this structure but from the word go I took it out to 40 seconds instead of just 30 seconds. I went all the way to 30 minutes as well so will try and get to 35 in my next two workouts. The ab workout was also a lot of fun as it might seem easy but if you swing those dumbbells hard enough it kills your core. Mix the normal ab exercises in between and this ab workout will kick your butt! But I love it!

Overall, a good day!

Workout Structure

• There are 5 combos. In each combo there are two exercises, an upper body and a lower body exercise.
• Begin with the first combo and alternate between the two exercises but do not rest until all the sets are completed.
• The repetitions in each set are: 20 reps for each exercise, followed by 15 reps for each exercise, followed by 10 reps for each exercise and lastly 5 reps for each exercise.

Once you have completed the first combo you can rest for 1 minute and move onto the next combo in the sequence. Lets look at an example using the first combo so you know exactly what to do.

Example:

Combo 1:

• DB Lunges 20 reps
• Wide Grip Push Ups 20 reps
• DB Lunges 15 reps
• Wide Grip Push Ups 15 reps
• DB Lunges 10 reps
• Wide Grip Push Ups 10 reps
• DB Lunges 5 reps
• Wide Grip Push Ups 5 reps

Rest 1 min

Move to combo 2 and so forth…until all 5 combos have been completed.

Workout

Warm-up

5-10min cardio and Stretches

Weight Training Workout

• Combo 1: Wide Grip Push Up – DB Lunges [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 2: DB Bent Over Rows – DB Reverse Lunges [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 3: DB Shoulder Press – DB Plie Squat [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 4: Isometric Squat with DB Bicep Curls – Ball Curls [ 20/20; 15/15; 10/10; 5/5 ]

Rest 1 minute

• Combo 5: Close Grip Push Up – DB Squat [ 20/20; 15/15; 10/10; 5/5 ]

Cool Down

Do a nice stretching session for around 5 to 10 minutes.

Welcome to week 3. This week we are going to focus a bit more on muscle building during our weight training workouts to make sure you don’t lose any muscle and maybe even add a small amount of muscle density. This is going to really help you over the final 3 weeks to lose fat a lot faster as muscle is your most active organ and the more you have of it, the more calories we are going to burn!

 So focus and push hard this week, you are almost half way!

Let’s get to work!

Week 3 Workout Schedule

• Day 1 – Slow Cardio + Weight Training
• Day 2 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 3 – Slow Cardio + Weight Training
• Day 4 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 5 – Slow Cardio + Weight Training
• Day 6 – Slow Cardio + HIIT/Tabata Cardio + Abs
• Day 7 – Rest

Workout Video

Workout Structure

• You will start with a 5 min warm-up.
• After that you will have 9 exercises to complete. You will do each exercise as follows:
• Complete 10 reps of the first exercise, rest for 10 seconds and repeat that 10 times so that you have completed 10 sets.

For example, you first exercise is band push up.

Complete 10 reps of the band push up, rest only 10 seconds, then do your second set of band push ups, then rest 10 seconds again, complete a third set of 10 band push ups, rest 10 seconds, and so continue like the above until you have done 10 sets of band push ups with 10 seconds of rest in between.

Then you rest 1 min and move on to the next exercise and so forth until you have done all 9 exercises in the above format.

It is very important that you complete all 10 sets of each exercise and if you can’t do the normal exercise anymore then move on to an easier version of it and continue e.g. if you can’t do push-ups with the band anymore then do them without the band or go onto your knees and but keep going.

Workout

Warm-up

• 5min cardio

Weight Training

1. Band Push-ups ( 10reps x 10sec rest ) x 10
2. Band Squat ( 10reps x 10sec rest ) x 10
3. DB Bent Over Rows/Pull-Ups ( 10reps x 10sec rest ) x 10
4. Band Stiff Leg Deadlift ( 10reps x 10sec rest ) x 10
5. DB Lateral Raises ( 10reps x 10sec rest ) x 10
6. DB Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
7. DB Wall Incline Bicep Curls Wall ( 10reps x 10sec rest ) x 10
8. DB Reverse Lunges (5 reps each side) ( 10reps x 10sec rest ) x 10
9. Bench Dips with weight ( 10reps x 10sec rest ) x 10 

Stretch

• Cool Down and Stretching

Expert Workout Tip of the Day

• This week it is all about making sure you complete all 10 sets of each exercises. Even if you have to rest a bit longer or use easier exercises ( Use the EXLAB ). So don’t skip or stop halfway through a exercise because you don’t like it. This workout was designed to work as a whole and you will see when we start the next 3 weeks that what you did this week is going to help you burn fat a lot faster!

Expert Diet Tip of the Day

• Always make sure you have some ingredients to make QUICK MEALS around the house. This way when you run out of time or just don’t want to cook a whole meal, you can still eat healthy. Check out THIS VIDEO of one of my QUICK MEALS I love to make!

Diary

I enjoyed today’s workout as have been working a lot on muscle building and gaining some strength over the last few months. I mixed some of today workout in with one of the Plus Packs Muscle building workouts to really push myself to the edge. I must admit it was WAY harder than I thought it would be and even after the first set of 10 x 10 I was WOW, this is going to be one dam hard workout.

Today I also started doing 35minutes of morning cardio instead of just 30 and it went really well.

Last week I did not lose as much weight as I wanted to but I lost so much during the first week that f I take over two weeks I am actually very happy with my combined weight loss. But this week I need to just fine tune my diet and cut out anything that I don’t need ( I have been way to many Almonds for example). But over all my diet was good today and I am still on track!