After filming FULL-BODY-LICIOUS at 13.4% body fat, I went into maintenance mode and gained 4 pounds of fat and muscle, bringing my body fat percentage to about 15%.
I decided I wanted to add some muscle to my legs so I began eating carbohydrates pre-workout and post-workout. By adding carbohydrates at these times, I ensured I would have enough energy in the gym to lift heavy and enough of the right calories to help re-build the muscle I had broken down in the weight room.
So what about now?
I was told, yes told, that I was going to be on the cover of a fitness magazine AUGUST 1st, 2011.
I was also told on June 1st, that the photo shoot had been moved up 10 DAYS, to June 21st. This left me 20 days, 4 of which I was in San Diego with friends…bummer! Taking out the Monday before and the day of…this left me 18 days to get my six pack in top shape.
Tips to Lose Weight Fast
Goal: Lose 3 pounds of fat by June 19th.
Workout Plan: Use FULL-BODY-LICIOUS and add another 3 days of HIIT in the mornings to my previous routine, leaving only Sunday as a full recovery day.
Nutrition: Starting the first 3 days with Xtreme Fat Loss Diet…fast, shake and moderate-carb day, followed by The Deadline Diet, carb and calorie cycling for 16 days. June 20th will be a carb up day, in which I will enjoy a glass of red wine and chocolate cake the night before to really fill me out!
By cycling through low calorie and carb days, while training hard, I will be depleting my muscles of carbohydrates. Therefore, the night before my shoot, I will consume carbs that will make my muscles swell and look defined and full. Red wine causes vasodilatation, and also dries you out. Water is a major contributor to looking bloated, so I will cut my water around 8pm the night before and drink pedialyte made up of electrolytes during my photo shoot.
These techniques are not necessary but are helpful in coming in a little tighter.
Hope you have a successful June, getting into TIP TOP SHAPE with me! Leave me a comment and tell me how you are doing this month. Can’t wait to show the photos when I come back.
Flavia Del Monte
Congratulations on the photo shoot!! 🙂
I’m with ya, Flavia! Let’s do this!
~Amy
Can’t wait to see your fitness magazine cover photo Flavia. You’re my inspiration….my goal is to achieve a body like yours! Sincerly wishing you all the best in the next 18 days as you prepare for your photo shoot. Kind Regards, Nic 🙂
Heck, yeah, you’re gonna do it, Flavia! Was there ever any doubt?!? Cheering you on!!! 🙂
Congrats Flavia!!
Will be watching the shelves in SA for your cover!!
T:)
I have been looking for the video and pdf on HIIT mentioned in a June 6 email I received. Where can I find it? Thanks.
http://www.flaviliciousfitness.com/members/web/ Members page!
It will be interesting to see with the deadline diet if you have enough energy for hiit and fbl. Keep us posted I wanna do this too! I dont have the Xtreme diet info but would like to know how to kick start off the plan like you with the fast, shake and moderate carb day then do the deadline diet. Can anyone help with this?
I am so excited for you Flavia…, congratulations!! Am loving the workouts and am seeing results. I havent incorporated the booty workouts by ryan yet. Not sure what days or when to do that?!?
Christy
Hey Christy…I used The Deadline Diet last time I really leaned down and it was a struggle. I am finding everything SO much easier this time. Incorporate the Booty workouts bi-weekly instead of the booty booster workout. You could also sub some of the leg workouts with some booty workouts or add them onto FBL throughout the week.
Seriously all that work for 3 lbs in 18 days? Thats going a bit overboard don’t you think? Most folks can do 1-2 lbs in a week.
I is extremely hard to lose weight from an already lean state….15% to 13% HARD. The more you have to lose the quicker you can lose it.
I second that! I give you so much credit for what you’ve done and where you’ve gotten. I’ve been struggling for a really long time and haven’t been able to dial in the exercise and nutrition combination to go from 127lb with 23% body fat to about 118lb and in the teens for %BF. I’m hoping Full Bodylicious is the answer for me! In the meanwhile, Flavia, can you possibly post some more of your “before” pics. You only have one pic and an upper body angled shot, so it’s difficult to understand how you really looked before you started this mission. I know you’ve made significant changes but it would help inspire your followers I think to really see where you’ve come from.
All the way from Malta, a tiny Island from Europe. Used to do lots of boring cardio and weight machines, started your Full body-licious workouts a week ago… and oh my do I see a difference all ready…never had such aches and pains…but damn my body feels good and looking much better already…in a week my arms are 30% more cut already..I love you for this Flavia
Hey guys how do I download the HIT exercises ….can’t find them
They are on the members page: http://www.flaviliciousfitness.com/members/web/
WHoa! Great job girl!
I can’t wait to see the pictures! I am currently 15% body fat and want to get down to 13.4% before my beach trip July 7th, I was thinking I would do 3 rounds of the XFLD with Joel’s bodyweight workouts, should that get pretty good results? I have currently been doing Flavilicious Fitness for about 6 weeks and love them! One last question, when you did the XFLD how many calories did you have on the shake day and moderate carb day?
Hey Anna, follow the calorie guidelines Joel made and yes this should kick you into shape!
Hey Anna I have a Florida trip early August so have a deadline too ;). Deadlines really help to motivate me. May I ask what Joels fast, shake day and moderate carb day is? I am encouraged with your great results!!
ok, thank you so much! Would you like me to send pictures after I finish the XFLD?
Yes please!
Hi Flavia-
Love the workouts! I was surprised and happy at how intense they are. I have always worked out very early in the morning so I usually have a banana (1/2 if it’s large) on the way to the gym. My post workout meal is either protein shake that has 0 carbs, 50g protein, 210 calories. I add in a few fresh strawberries and blueberries. Or I have 2 whole eggs or 1 egg with 2 egg whites. I am wanting to do your deadline diet for a week and was wondering if this is okay for my breakfast. I think your diet has you having both and that seems like a lot of calories. Would love your advise!
Follow The Deadline DIet precisely as stated…I can’t tell you if that is ok or not because I don’t know your weight. If you look back at the diet you will be able to do all the equations and implement the diet as suggested. Good luck with it…you will see results fast.
It is hard to have chicken for a snack ;(
Hi Flavia,
Where do I find the booty workouts by Ryan that you mention to rotate with your booty booster workout? I have the hardcopy version of Full Body Licious and I am LOVING it! I just don’t want to miss out on anything.
Thanks,
Teresa
Hey Teresa, it is for purchase. It was offered to the digital members only but if you’d like it, email a ticket to the helpdesk and my staff will give you the link. http://www.flaviliciousfitness.com/helpdesk Ryan takes 4 girls through some amazing and tough workouts. There are so many exercises, it will be impossible to be bored.
Awesome! I will do that! Thanks Flavia:)
Hi Flavia, ever thought about doing a convention or a sort of workshop, where you meet all your fans and stuff? or a kind of workout holiday?
My husband is doing something like that only he is having a lot of speakers and really amazing topics in August…but as for me? I’d love to eventually. I already told Vince I’d love to hold a bootcamp style weekend one day! Thanks for the motivation!
Cheers….only because you deserve it, for shraring all this info…really you’ve changed my outlook o training completely…THANKS
So when I plan to go to the pool to look the leanest that day I should cut my water the night before? Then that morning workout and have a fast day or what advice do you have. Seems like I will wake up have some water and coffee, workout and look pretty flat tummied then I eat and poof hello belly, ugh! If I get too dehydrated I wont energy to workout in the am right? Hmm.
No, please don’t cut your water. If you do that, then go out into the sun will dehydrate you even more and will be dangerous. Not to mention when you start drinking you will look bloated. These techniques are only for extreme cases like a fitness show or photo shoot. I would never do this for anything else…it could make you look a lot worse when you start to drink again and it makes you feel like crap so please don’t do it. And I have tried it before and also know the side effects etc…so it is safe for me. One thing to do is to avoid sodium for 5 days before the pool party…eat broccoli and asparagus (natural diuretics) and actually drink a ton of water to flush you out!
Ok I can do that! Thanks so much for your advice. This is one of the reasons I love your program because I feel like I am not totally alone. All of us really appreciate your time and attention. Thanks again so much!! If you are ever in Kansas City look me up I want to show you your program results 😉
Will do Christy, thanks…so nice to hear!!
Good luck on the shoot. You’re naturally cute and with professional hair, make-up, lighting and photographer you’ll just dazzle them. I do have a question though, you said you were going to work your legs “heavy.” What were you doing and what are you increasing to.
I work out at home and don’t have access to the variety of weights you have in a gym. If I find an exercise getting easier but don’t have the next weight to move up to, should I increase reps and sets or do I really need to increase the weights.
Thanks Debbie. YEs I would increase reps and/or sets or add in some lunges, jumps, wall sits to really burn out the legs!
Thanks Flavia, I kinda had the same issue as Debbie, I have increased my reps and use 10 or 15 lbs.
Just a quick question on increasing reps and sets, will this result in the workout taking longer than usual and is this ok?
Thanks!!
Yes and yes. Focus on quality not quantity…meaning make sure you are engaging your working muscle with EVERY rep. Mind on your Muscle.
Ugh! I have been doing so good with my nutrition and totally blew it yesterday! What is wrong w/ me! I ate 5 homemade cinnamon rolls, 2 in the am, 1 in afternoon and 2 before bed along with my other meals! I could not stop myself. Geez. Today is a new day though. Gonna workout.. am wondering if this should be a fast day?!? Or just eat little meals and add in extra cardio. Help. Hmm.
After a bad day, I always head to the gym early in the morning on an empty stomach and do 45-60 min of HIIT. Feel it out, if you are not used to this make sure you take some Powerade or a sugar drink incase you feel light-headed. You could fast but it seems that you go extreme…so my goal (if I were you) would be to include protein and veggies with every meal this week and keep the carbs post-workout. Don’t eat too little or you will cause your metabolism to slow down. Every day is a new day…nothing wrong with you, you are just replacing old habits with new and you will get there…don’t sweat it!
Thanks so much!
We know that you’ve been working out for a while so what size weights are your using. And if you want to get bigger are you using heavier weights, or more sets.
Both, actually but heavier weights is your starting point to add muscle. I use all different weights for various exercises. Lift heavy, eat carbs around your workouts and keep your mind on your muscle if you want to build muscle.
Hi Flavia,
What are your thoughts on using Yohimbine to get rid of stubborn thigh fat that refuses to burn? I am thinking about trying it, but I would really appreciate getting your opinion.
Thanks,
Teresa
I’ve also heard that Capsaicin may work similarly. Any truth to either or these to the best of your knowledge?
Thnks for your help 🙂
I don’t know anything about it but it likely won’t work. I am studying a female nutrition and exercises program right now on cellulite and it seems really good. I will let you know what I find. Try massaging the area to bring blow flow there.
I have had a full session of VelaShape done and that didn’t work, so I’m not sure that massaging the are would do much for me. I am happy with the results I am seeing with your program on the rest of my body so far…it’s just those pesky thighs. Don’t get me wrong, I have definitely gained muscle tone, but it is covered by a small layer of fat. It may be due to the fact that I’m a 37 year old mom of six children. I’ve always stayed in shape and worked out, even through all of my pregnancies, but the hormone fluctuations may have caught up with me. Either way I am determined to blast it away…no excuses! I look forward to hearing what you find from your studies on cellulite.
Thanks
Hi guys,
This is just a general question for everyone on the blog – i hope you don’t mind Flavia?
Is it just me, or when doing the deadline diet do you find the high cal/carb day is really hard to do, i feel nauseous on this day!! I don’t want to eat that many carbs and find the low day keeps me nicely full? Very strange, because i was a MAJOR carb lover before starting the programme, does anyone else feel like this?
Thanks,
Clea.
No, it’s not just you. When I do that diet, I find myself struggling with the high carbs as well. Your body adapts to the low inake and when you overfeed, it isn’t ready. This is normal to feel.
So, could i just do all low days instead on the deadline diet or will it not have the same effect?
I struggle to find sprouted grain bread in my area, will normal wholegrain suffice as a substitute and i really dislike sweet potatoes, is there anything i could use as a substitute?
Thanks Flavia 🙂
It won’t have the same effect if you take out the high days…you NEED the high days. Whole grains are great, don’t worry about the sprout grain. You can use white potatoes but try to keep them post-workout.
Thanks for the response Flavia,
I am on the high day today and am going to a concert straight from work and won’t get home till after 12..so i won’t be able to workout!! What do you recommend i do in this case? I have done 3 days of FBL already this week, should i just do extra tomorrow?
Thank you,
Clea
Take the day off to recover and use this day as a day off and start day 4 tomorrow!
Hey Flavia I have been doing FBL for about 2 months and am finishing up the XFLD July 6th and am going to send in my after pictures. When is the best time for me to take my pictures and what do you recommend me eating before my pictures? Any other tips? thanks!
Hey Anna, can’t wait to see them! I would take them without eating unless you have some good muscle definition that you want shown…if so, take them after your post-workout meal.
Ok, thanks so much, will do!
I am a bit lost here. What is so significant about losing 3 lbs in 18 days? Now 3 lbs in say a week would be something. Anyone can lose 1-2 lbs a week.
It is very hard to lose 3 pounds of ONLY fat when you are already in a lean state. I think the exact opposite. Losing 3 pounds in a week in quite easy, especially if you have more than a few to lose and if you aren’t concerned about losing muscle.
Hey Flavia,
I just saw the magazine cover of you and Vince and y’all look amazing! Your are absolutely gorgeous!!! What did you get your body fat % down to?
Thanks! Don’t know, I didn’t check but I still look the same and am guessing 14%