90% of you reading this won't be able to do what I did.
First, I have a job where I walk about 5 miles a day. This was my cardio baseline.
Second, you need to have a reason. Mine was that I had gotten to the point where I hated myself. It was either fade and die, or climb out.
This is how I lost 40lbs in 4 months.
I cut approximately 1000 calories out of my daily diet. I changed my meals to 4 a day. I drank 2 gallons of water each day.
What I ate:
Meat. Either chicken, ham, turkey or roast beef.
Fruit and vegetables
Water and Green Tea
This is it with the exceptions of vacations and my guilty pleasure of coffee at work. I followed whatever the portion was on the product. If it said 2 servings, I would only eat half(1 serving). Saturday was my cheat day where I ate whatever.
Breakfast was a protein or power bar.
Lunch was my normal meal. Since I eat at the same place everyday, I would have whatever their diet meal was of the day. Usually a tuna or turkey wrap, which had lettuce, tomato and cheese. Cottage cheese and a salad with fat free dressings were my choices.
After work I had deli meat before working out.
And finally before bed, I would have a piece of fruit.
My workout started with my baseline 5 miles of walking each day. I would walk a fast enough pace to be sweating all day. I would skip steps I walked up, which was in the 200 plus range. I would not take any elevators in the businesses I delivered to.
For 3 weeks I did 100 pushups per day. For 3 weeks I did crunches until I wanted to puke. I played basketball for an hour each day. I tried to keep my body sweating as much as possible from when I woke up to when I went to bed.
The biggest thing everyday that you need to do when trying to lose weight, is pushing yourself. Losing weight is 100% mental. You have to push even when the pain says stop.
You will have setbacks. I had many. I also quit smoking during these 4 months. Bad move in retrospect. I spent 3 weeks not sleeping more than 2-4hrs. I am one to not have dreams, but during these 3 weeks I had the strangest ones. I developed Insomnia. I ended up going to the hospital because my body was refusing the chemical inbalance from the lack of nicotine. I was already pushing myself to the limit everyday, and quitting smoking exceeded my limits. Also my sex drive went to dirt and has not recovered.
Of course, quitting smoking is a very wise thing to do. Just don't do it when you are doing so much else to your body already.
Last April before I started this plan, I literally hated myself. I got divorced 3 years ago. I have been through depression, I have sat in a cold shower crying. I have looked in the mirror with digust. I was rock bottom. My emotional state had totally wrecked my body to where I was fat, overweight, and out of shape.
I have spent 4 months abusing the hell out of my body. I have lost the weight. I look good in the mirror. Do I feel better? Hell yea. But, am I still where I was mentally? I overcame one thing, only to realize I still have no direction. I am taking steps forward, slowly. One day it will all make sense.
I'm sure I forgot some details that I will think of later. I will try to answer questions. I did not follow any program. I just did what we do in bootcamp. Push your body to the limit, sleep, do it again the next day.
My bootcamp was also 4 months long.