Schedule

The example daily schedule will provide an example of an optimal day while following the Fat Loss Crash Course.

Time	Activity
7:00 AM	Wake
7:30 AM	Coffee Black (Splend), Energy Drink, or BCAA
	Fatburner
	CLA
8:00 AM	Cardio
9:30 AM	Protein Shake w/Fiber & Sodium
	Fish oil, Multivitamin, Magnesium, Potassium
10:00 AM	Drink Water
12:00 PM	Sip BCAAs
3:00 PM	Protein Shake w/Fiber & Sodium
5:00 PM	Drink Water/Sip BCAA's
7:30 PM	Coffee Black (Splend), Energy Drink, or BCAA
	Fatburner
	CLA
8:00 PM	Workout
10:00 PM	Meat and Veggie Meal
	Fish oil, Multivitamin, Magnesium, Potassium
	Drink Lots of Water
11:00 PM	Bedtime

Want to save this schedule to your phone or computer? Click here.

Find the plan below that fits your weight and gender. Each schedule contains a 50-day guide providing daily instruction on the following:

-how many meals to eat

-how much protein to consume

-whether you should do cardio

-whether you should exercise

Female – Less than 120 lbs

Below is the daily recommended number of protein scoops and meals plus cardio and workout frequency for a female weighing below 120 pounds.

Day	Protein Scoops	Meals	Cardio	Workout
1	3	1	yes	yes
2	3	1		yes
3	3	1	yes	yes
4	3	1	yes
5	3	1		yes
6	3	1	yes	yes
7	3	1		yes
8	3	1	yes
9	3	1		yes
10	3	1	yes	yes
11	3	1		yes
12	3	1	yes
13	3	1		yes
14	3	1	yes	yes
15	1.5	2 refeed		yes
16	3	1	yes
17	3	1	yes	yes
18	3	1		yes
19	3	1	yes	yes
20	3	1	yes
21	3	1		yes
22	3	1	yes	yes
23	3	1	yes	yes
24	3	1
25	3	1	yes	yes
26	3	1	yes	yes
27	3	1		yes
28	3	1	yes
29	3	1	yes	yes
30	3	1	yes	yes
31	1.5	2 refeed		yes
32	3	1	yes
33	3	1	yes	yes
34	3	1		yes
35	3	1	yes	yes
36	3	1	yes
37	3	1		yes
38	3	1	yes	yes
39	3	1	yes	yes
40	3	1
41	3	1	yes	yes
42	3	1	yes	yes
43	3	1		yes
44	3	1	yes
45	3	1	yes	yes
46	3	1		yes
47	3	1	yes	yes
48	3	1	yes
49	3	1	yes	yes
50	3	1	yes	yes

Female – 120 to 150 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you weigh between 120 and 150 pounds. If you at any point drop below 121 pounds, move up a tab to the guide for less than 120 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	4	1	yes	yes
2	4	1		yes
3	4	1	yes	yes
4	4	1	yes
5	4	1		yes
6	4	1	yes	yes
7	4	1		yes
8	4	1	yes
9	4	1		yes
10	4	1	yes	yes
11	4	1		yes
12	4	1	yes
13	4	1		yes
14	4	1	yes	yes
15	2	2 refeed		yes
16	4	1	yes
17	4	1	yes	yes
18	4	1		yes
19	4	1	yes	yes
20	4	1	yes
21	4	1		yes
22	4	1	yes	yes
23	4	1	yes	yes
24	4	1
25	4	1	yes	yes
26	4	1	yes	yes
27	4	1		yes
28	4	1	yes
29	4	1	yes	yes
30	4	1	yes	yes
31	2	2 refeed		yes
32	4	1	yes
33	4	1	yes	yes
34	4	1		yes
35	4	1	yes	yes
36	4	1	yes
37	4	1		yes
38	4	1	yes	yes
39	4	1	yes	yes
40	4	1
41	4	1	yes	yes
42	4	1	yes	yes
43	4	1		yes
44	4	1	yes
45	4	1	yes	yes
46	4	1		yes
47	4	1	yes	yes
48	4	1	yes
49	4	1	yes	yes
50	4	1	yes	yes

Female – 151 to 200 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you weigh between 151 and 200 pounds. If you at any point drop below 151 pounds, move up a tab to the guide for 121 to 150 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	5	1	yes	yes
2	5	1		yes
3	5	1	yes	yes
4	5	1	yes
5	5	1		yes
6	5	1	yes	yes
7	5	1		yes
8	5	1	yes
9	5	1		yes
10	5	1	yes	yes
11	5	1		yes
12	5	1	yes
13	5	1		yes
14	5	1	yes	yes
15	4	2 refeed		yes
16	5	1	yes
17	5	1	yes	yes
18	5	1		yes
19	5	1	yes	yes
20	5	1	yes
21	5	1		yes
22	5	1	yes	yes
23	5	1	yes	yes
24	5	1
25	5	1	yes	yes
26	5	1	yes	yes
27	5	1		yes
28	5	1	yes
29	5	1	yes	yes
30	5	1	yes	yes
31	4	2 refeed		yes
32	5	1	yes
33	5	1	yes	yes
34	5	1		yes
35	5	1	yes	yes
36	5	1	yes
37	5	1		yes
38	5	1	yes	yes
39	5	1	yes	yes
40	5	1
41	5	1	yes	yes
42	5	1	yes	yes
43	5	1		yes
44	5	1	yes
45	5	1	yes	yes
46	5	1		yes
47	5	1	yes	yes
48	5	1	yes
49	5	1	yes	yes
50	5	1	yes	yes

Female – Greater than 200 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you weigh more than 200 pound. If you at any point drop below 201 pounds, move up a tab to the guide for 151 to 200 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	6	1	yes	yes
2	6	1		yes
3	6	1	yes	yes
4	6	1	yes
5	6	1		yes
6	6	1	yes	yes
7	6	1	yes	yes
8	6	1	yes
9	6	1		yes
10	6	1	yes	yes
11	6	1		yes
12	6	1	yes
13	6	1		yes
14	6	1	yes	yes
15	5	2 refeed		yes
16	6	1	yes
17	6	1	yes	yes
18	6	1		yes
19	6	1	yes	yes
20	6	1	yes
21	6	1		yes
22	6	1	yes	yes
23	6	1	yes	yes
24	6	1
25	6	1	yes	yes
26	6	1	yes	yes
27	6	1		yes
28	6	1	yes
29	6	1	yes	yes
30	6	1	yes	yes
31	5	2 refeed		yes
32	6	1	yes
33	6	1	yes	yes
34	6	1		yes
35	6	1	yes	yes
36	6	1	yes
37	6	1		yes
38	6	1	yes	yes
39	6	1	yes	yes
40	6	1
41	6	1	yes	yes
42	6	1	yes	yes
43	6	1		yes
44	6	1	yes
45	6	1	yes	yes
46	6	1		yes
47	6	1	yes	yes
48	6	1	yes
49	6	1	yes	yes
50	6	1	yes	yes

Male – Less than 125 lbs

Below is the daily recommended number of protein scoops and meals plus cardio and workout frequency for a male weighing below 125 pounds.

Day	Protein Scoops	Meals	Cardio	Workout
1	4	1	yes	yes
2	4	1		yes
3	4	1	yes	yes
4	4	1	yes
5	4	1		yes
6	4	1	yes	yes
7	4	1	yes	yes
8	4	1	yes
9	4	1		yes
10	4	1	yes	yes
11	4	1		yes
12	4	1	yes
13	4	1		yes
14	4	1	yes	yes
15	2	2 refeed		yes
16	4	1	yes
17	4	1	yes	yes
18	4	1		yes
19	4	1	yes	yes
20	4	1	yes
21	4	1		yes
22	4	1	yes	yes
23	4	1	yes	yes
24	4	1
25	4	1	yes	yes
26	4	1	yes	yes
27	4	1		yes
28	4	1	yes
29	4	1	yes	yes
30	4	1	yes	yes
31	2	2 refeed		yes
32	4	1	yes
33	4	1	yes	yes
34	4	1		yes
35	4	1	yes	yes
36	4	1	yes
37	4	1		yes
38	4	1	yes	yes
39	4	1	yes	yes
40	4	1
41	4	1	yes	yes
42	4	1	yes	yes
43	4	1		yes
44	4	1	yes
45	4	1	yes	yes
46	4	1		yes
47	4	1	yes	yes
48	4	1	yes
49	4	1	yes	yes
50	4	1	yes	yes

Male – 125 to 150 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you weigh between 126 and 150 pounds. If you at any point drop below 126 pounds, move up a tab to the guide for less than 125 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	5	1	yes	yes
2	5	1		yes
3	5	1	yes	yes
4	5	1	yes
5	5	1		yes
6	5	1	yes	yes
7	5	1	yes	yes
8	5	1	yes
9	5	1		yes
10	5	1	yes	yes
11	5	1		yes
12	5	1	yes
13	5	1		yes
14	5	1	yes	yes
15	4	2 refeed		yes
16	5	1	yes
17	5	1	yes	yes
18	5	1		yes
19	5	1	yes	yes
20	5	1	yes
21	5	1		yes
22	5	1	yes	yes
23	5	1	yes	yes
24	5	1
25	5	1	yes	yes
26	5	1	yes	yes
27	5	1		yes
28	5	1	yes
29	5	1	yes	yes
30	5	1	yes	yes
31	4	2 refeed		yes
32	5	1	yes
33	5	1	yes	yes
34	5	1		yes
35	5	1	yes	yes
36	5	1	yes
37	5	1		yes
38	5	1	yes	yes
39	5	1	yes	yes
40	5	1
41	5	1	yes	yes
42	5	1	yes	yes
43	5	1		yes
44	5	1	yes
45	5	1	yes	yes
46	5	1		yes
47	5	1	yes	yes
48	5	1	yes
49	5	1	yes	yes
50	5	1	yes	yes

Male – 151 to 200 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you between 151 and 200 pounds. If you at any point drop below 151 pounds, move up a tab to the guide for 125 to 150 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	6	1	yes	yes
2	6	1		yes
3	6	1	yes	yes
4	6	1	yes
5	6	1		yes
6	6	1	yes	yes
7	6	1	yes	yes
8	6	1	yes
9	6	1		yes
10	6	1	yes	yes
11	6	1		yes
12	6	1	yes
13	6	1		yes
14	6	1	yes	yes
15	5	2 refeed		yes
16	6	1	yes
17	6	1	yes	yes
18	6	1		yes
19	6	1	yes	yes
20	6	1	yes
21	6	1		yes
22	6	1	yes	yes
23	6	1	yes	yes
24	6	1
25	6	1	yes	yes
26	6	1	yes	yes
27	6	1		yes
28	6	1	yes
29	6	1	yes	yes
30	6	1	yes	yes
31	5	2 refeed		yes
32	6	1	yes
33	6	1	yes	yes
34	6	1		yes
35	6	1	yes	yes
36	6	1	yes
37	6	1		yes
38	6	1	yes	yes
39	6	1	yes	yes
40	6	1
41	6	1	yes	yes
42	6	1	yes	yes
43	6	1		yes
44	6	1	yes
45	6	1	yes	yes
46	6	1		yes
47	6	1	yes	yes
48	6	1	yes
49	6	1	yes	yes
50	6	1	yes	yes

Male – 201 to 280 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you between 201 and 280 pounds. If you at any point drop below 201 pounds, move up a tab to the guide for 151 to 200 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	7	1	yes	yes
2	7	1		yes
3	7	1	yes	yes
4	7	1	yes
5	7	1		yes
6	7	1	yes	yes
7	7	1	yes	yes
8	7	1	yes
9	7	1		yes
10	7	1	yes	yes
11	7	1		yes
12	7	1	yes
13	7	1		yes
14	7	1	yes	yes
15	6	2 refeed		yes
16	7	1	yes
17	7	1	yes	yes
18	7	1		yes
19	7	1	yes	yes
20	7	1	yes
21	7	1		yes
22	7	1	yes	yes
23	7	1	yes	yes
24	7	1
25	7	1	yes	yes
26	7	1	yes	yes
27	7	1		yes
28	7	1	yes
29	7	1	yes	yes
30	7	1	yes	yes
31	6	2 refeed		yes
32	7	1	yes
33	7	1	yes	yes
34	7	1		yes
35	7	1	yes	yes
36	7	1	yes
37	7	1		yes
38	7	1	yes	yes
39	7	1	yes	yes
40	7	1
41	7	1	yes	yes
42	7	1	yes	yes
43	7	1		yes
44	7	1	yes
45	7	1	yes	yes
46	7	1		yes
47	7	1	yes	yes
48	7	1	yes
49	7	1	yes	yes
50	7	1	yes	yes

Male – Greater than 280 lbs

Below is the recommended number of protein scoops, meals, and exercise frequency for if you weight above 280 pounds. If you at any point drop below 281 pounds, move up a page to the guide for 201 to 280 pounds and continue from the day you left off on.

Day	Protein Scoops	Meals	Cardio	Workout
1	8	1	yes	yes
2	8	1		yes
3	8	1	yes	yes
4	8	1	yes
5	8	1		yes
6	8	1	yes	yes
7	8	1	yes	yes
8	8	1	yes
9	8	1		yes
10	8	1	yes	yes
11	8	1		yes
12	8	1	yes
13	8	1		yes
14	8	1	yes	yes
15	7	2 refeed		yes
16	8	1	yes
17	8	1	yes	yes
18	8	1		yes
19	8	1	yes	yes
20	8	1	yes
21	8	1		yes
22	8	1	yes	yes
23	8	1	yes	yes
24	8	1
25	8	1	yes	yes
26	8	1	yes	yes
27	8	1		yes
28	8	1	yes
29	8	1	yes	yes
30	8	1	yes	yes
31	7	2 refeed		yes
32	8	1	yes
33	8	1	yes	yes
34	8	1		yes
35	8	1	yes	yes
36	8	1	yes
37	8	1		yes
38	8	1	yes	yes
39	8	1	yes	yes
40	8	1
41	8	1	yes	yes
42	8	1	yes	yes
43	8	1		yes
44	8	1	yes
45	8	1	yes	yes
46	8	1		yes
47	8	1	yes	yes
48	8	1	yes
49	8	1	yes	yes
50	8	1	yes	yes

Schedule

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