How to Lose Weight Fast 2022: Weight Loss Diet Plan (free) & Calculator

44 min


Stop these, 3 bad habits, to lose weight fast:

  1. Masturbating, and watching porn as it weakens your willpower
  2. Blaming everybody, except yourself for your problems
  3. Procrastinating, then giving flimsy reasons why you can’t lose weight.

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How to Lose 30 Pounds in 30 Days: Fast Diet Workout Plan

Right off the bat, you need to realize that, many people lack the willpower to lose weight successfully, due to excessive masturbation.

This is because, everybody wants the soft life, forgetting the fact that the only easy way, is the hard way.

So ask yourself this question.

Are you a lion or a goat?

If you claim to be a lion, and wish to lose weight, then you need to stop doing what I listed above, or try to reduce it.

In this post, I show you how to lose 30 pounds and keep it off.

Moreover, if you are interested in expert and detailed guidance, check out the most comprehensive 6 months weight loss plan on the internet with over 532 video lessons.

Notwithstanding, it is not a quick weight loss fix, and only serious and dedicated people can finish the course.

Before you Start

  1. Download this Free 30 days calendar. Print it out and paste it somewhere visible.
  2. Use the calculator below to calculate your body mass index (BMI).

    Your BMI is


    If your body mass index is above 40, you can’t participate in this program. You have to undergo a water flush therapy for about 10 days before you even think of losing 30 pounds in 30 days.
    This is to avoid complications and injuries that may arise from such an intense plan.
    Don’t be disappointed, I have to be honest with you.
    You on your own part need to be honest with yourself, and stop deceiving yourself by being delusional.
    Life is a race, but slow and steady always wins the race.

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The course is gender neutral (good for both men and women). With it, you will discover, how to create a cheap inexpensive home gym, from simple household materials, so you save money on useless, and expensive, gym memberships.

How to Lose 30 pounds of body fat

To lose 30 pounds of body fat, you must tweak your lifestyle a little, and swear never to procrastinate.

1. Stop Sucking in Your Stomach to look Fit. It Makes You Fatter | Rather Lean on Your Obliques Like the Man Below

The main difference between fat people and slim people is this.

Fat people suck in their stomachs to look fit, whereas lean people lean on their obliques, and stay lean.

Sucking in the stomach has devastating effects on your health. In fact, it is the main reason why some people eat little and gain weight.

Whereas, others like Matt Stonie, eat everything and still stay lean.

This is because as you suck in your belly, your body doesn’t get the necessary oxygen required for combustion (burning of fats).

As little drops of water make a mighty ocean, in time, those little fats that are not burned off, accumulate in the body and causes obesity.

As such, it is imperative that you lean on your oblique muscles, as this helps in releasing the tension in your body, causing weight loss.

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2. Water Flush

[The Water Flush is Not the same as staying hydrated by drinking lots of water]

The Water flush as the name implies is a technique of flushing your stomach 3 times daily, with huge quantities of room temperature water, like you flush your toilet.

Think about it, if your poop stinks so bad, how much more your intestines?

As such, just as you flush your toilet after taking a dump, you also need to flush your smelly intestines, of harmful toxins in it.

The water flush is executed thrice daily, Once, on waking up, the second time, at noon, and finally the third time, by 6 pm.

This is the most important part of losing 30 pounds in 30 days and is responsible for removing up to 20 pounds in the next 30 days.

In fact, it helps you not have excess skin, when losing weight.

Nevertheless, you should note that in real life, after taking a dump, you flush the toilet with lots of water rapidly to avoid stubborn poop, that refuses to go down the drain.

In the same vein, you need to flush your intestine with lots of water rapidly, as spreading the same quantity of water, over long periods of time, doesn’t achieve the desired effect.

How to properly Execute the Water flush

  1. Get a 150 cl bottle. You can buy this from a store or use, the empty bottle of a 150 cl soda.
  2. Immediately after waking up (before you even brush your teeth). Fill the 150 cl bottle with water of room temperature. Make sure the water is room temperature.
  3. Drink the entire contents of the bottle within 5 minutes. Make sure 10 mins has not passed since you woke up and when you finished drinking the 150 cl bottle of room temperature water.
  4. At noon or when your urine starts becoming colored, fill the 150 cl bottle with water.
  5. Add 3 spoons of apple cider vinegar to the 150 cl of water.
  6. Drink 75cl of the apple cider vinegar water by noon.
  7. By 6 pm drink the remaining half (75 cl) of the bottle.

Note: Water should preferably be at room temperature, but any water between 25°C (77°F) – 40 °C(104°F) is ok since the aim of this is not to stay hydrated but to flush your entire system like you flush your toilet.

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3. VegCspice Smoothie

The second most important step is VegCspice Smoothie.

VegCspice stands for vegetable, citrus-coffee and spice smoothie. It is basically a concoction made by blending vegetables, citrus, coffee, and spice to create the most potent fat-burning mix in existence.

In fact, joining the water flush, with the VegCspice smoothie, is the key to losing 30 pounds in 30 days.

Also, you can lose over 25 pounds, just by combining the two, without exercise.

Furthermore, the VegCspice smoothie with the water flush is key to losing weight without having excess skin.

VegCspice Ingredients

  1. Vegetables (cabbage, lettuce or carrots).
  2. Citrus (Lemon or lime or vitamin c tablets) and coffee powder (should be added to only early morning VegCspice smoothie).
  3. Spice (Garlic, ginger or pepper).

VegCspice Preparation

  1. Wash the ingredients for the smoothie. ie, vegetables, spice and citrus.
  2. Squeeze the citrus into the blender or cup (whichever way you prefer). Or if you are using, vitamin C tablets, throw it about 50 pieces. It must be vitamin c ascorbic.
  3. Chop the vegetables and spices into fine pieces.
  4. Dump the contents into a blender and blend, till you have a frothy consistency.
  5. Add the coffee powder into the smoothie and blend for 5 seconds.
  6. Pour the smoothie into a cup and drink.

Note: The water flush is the right leg of your weight loss journey, whereas the VegCspice smoothie is the left leg of your weight loss journey.

Also, I didn’t give a set quantity for the ingredients. This is because there are many types of VegCspice smoothie.

The only thing you shouldn’t go overboard on is the ginger (since it is so spicy).

Furthermore, VegCspice smoothie has two versions. One with coffee and one without coffee.

Remember to avoid VegCspice smoothie with coffee, during the night.

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4. Body Type

An Eskimo’s body has adapted to eating meat and fats because they live in a cold region.

Blacks, Mexicans, and whites, meat.

Asians have body types more suited to eating plants, hence why most of them are lactose intolerant.

As such, it is folly to force an Eskimo to become a vegan. When clearly, his body is suited to eating meat.

You just can’t become a vegan, when your genetic makeup is suited to function at optimum levels when eating meat. This is the problem with the world today, not identifying where they fit in.

Try out, all the food types and discover what works best for you, and stop taking advice from others, who don’t know what they are talking about.

Everybody is unique, identify what works best for you, and build your body with that knowledge.

5. Health

Many people are riddled with so many diseases: herpes, MRSA, HPV, etc.

These microorganisms, especially viruses, can hijack your immune system, causing you to become overweight, or obese.

Without clearing these infectious diseases, losing weight will be next to impossible, since you will relapse and gain back the weight

Understand that nobody gives a shit about you. We all are selfish humans and always put ourselves first, before others.

As such, we keep the best things and knowledge for ourselves.

What makes you think, you are receiving the best knowledge about your health?

Also, you are not a sorcerer to magically make your body perfect.

Common sense dictates that you must invest in something to reap the rewards of your investment.

In the same vein, you need to invest in your body, to see the dividends of a body you are proud of.

You need to start investing in your overall health, by doing the following:

  1. Avoid stressfull people
  2. Eat more green products
  3. Younger people should eat more red meat, and exercise more

6. Exercise

Don’t listen to all those, trainers, who do fancy workouts in the gym. You are in the gym to change your life not to impress other people by doing fancy workouts.

99% of exercises are, virtually useless. I focus on smart workouts, that improve your body the most, not hard workouts that look cool, and can injure you.

These are the three exercises you must focus on.

  1. Squats (learn how to do proper squats)
  2. Leg raises (learn how to do proper leg raises)
  3. Sprints
  4. Skipping ropes
  5. Cycling (bicycle)
  6. Swimming (optional). Since not everybody has swimming pools around them).

Exercises to Avoid

  1. Crunches
  2. Planks
  3. Benchpress

Personal Gym

Since most weight loss enthusiasts have such weak willpower (because they are goats), it is imperative that you have a home gym, to lose the first few pounds to build up your confidence.

In actuality, you only need two equipment to make your own home gym and lose 30 pounds in 30 days.

To make your personal gym, you only need:

  1. barbell set.
  2. workout bench.
  3. Skipping ropes (optional).
  4. Bicycle (optional).

7. Foods

Stop drinking diet drinks, you are just deceiving yourself.

In other to lose 30 pounds in 30 days, you need to follow the 50:30:20 rule. ie.

Your diet must consist of 50% proteins, 30% vegetables or fruits, and 20% carbs or fats.

You can’t complain that food is costly. You need to stop eating out and make some simple lifestyle changes, and not let yourself go.

Eggs are cheap and a stable source of proteins.

Learn how to marinate and bake meat in the oven.

This skill is a must if you plan on to lose 30 pounds in 30 days.

Meal Prep

Meal prep, also known as meal preparation, is the third most important part of your weight loss journey.

It involves getting meal prep containers, cooking your meal and storing them in the fridge.

Meal prepping saves you the time of preparing your food regularly. Just set aside one day, and prepare your meal for the next three days.

When you need to eat, you just take the food out of the fridge and microwave it.

This approach helps you stay focused during your journey of trying to lose 30 pounds in 30 days.

When picking a meal prep container, your first priority should be a container, which is reusable and microwave friendly.

I have done just that for you, click through this link to see a microwave friendly and reusable meal prep container.

8. Stop These Bad Habits

  1. Limit the rate at which you masturbate.
  2. Stop sucking your stomach to look fit, this is the main reason why you are fat.
    Instead of sucking in your stomach to look fit, learn how to lean on your obliques, this is the main difference between slim people and fat people. Fat people suck in their bellies, lean people lean on their obliques. Below is a picture of a man, leaning on his obliques to give you a mental representation.
  3. Also, stop breathing through your mouth.
  4. Furthermore, stop drinking diet drinks and thinking they help you lose weight.
  5. Also, do not starve yourself. Eat all the food you want, just make sure it is 50% protein.
  6. Finally, stop masturbating as it can mess up your sleeping equilibrium.

30-day diet and workout challenge

Purpose of this post

The purpose of the 30 days of weight loss and dieting are self-explanatory:

  1. Lose 30 pounds in 30 days.
  2. Remodell your body, so you stop sucking in your belly.
  3. Rebuild your nonexistent back and oblique muscles, caused by the constant sucking of your belly to look fit.
  4. Turn you into a mean lean, fighting machine.
  5. Help relieve stress from your life.
  6. Restore your health completely.

Don’t worry, during the next 30 days of your weight loss journey:

  1. You won’t feel hungry.
  2. You will see unbelievable results.
    In fact, be sure of losing at least lose 30 pounds within the 30 days time frame (that is if you follow the plan to the letter).
  3. Changes to your lifestyle won’t be drastic.

During this program, you are strongly advised to avoid the following.

  1. Crunches
  2. Intermittent fasting

Day 0 | Preparation Day (Very Important)

Celebrities spend thousands of dollars on fitness regimens, but you don’t have to spend that much if you follow my program.

Note: You can buy these goods, at your local store. But, make sure you are getting the best products to see the best results.

  1. You need to make your home gym, and stop paying expensive gym memberships. Don’t worry, you just need four equipment.
    Barbell set (Very important).
    Workout bench (Very important).
    Skipping ropes (Optional).
    Bicycle (Optional).
  2. Learn how to cure all diseases (HIV, MRSA & Herpes (Optional).
  3. Other things you should get are the following:
    1.5-liter bottle. You can use the empty plastic bottle of a carbonated drink (Very important).
    Blender (Very important).
    Meal Prep containers (Very important).
  4. Go grocery shopping and get lots of the following food items:

    Vitamin & Minerals
    Garlic
    Vegetables
    Ginger
    Vitamin C Ascorbate (Extremely important) (not to be confused with Vitamin C Ascorbic)

    Carbohydrates & Fats
    Oats
    Rice
    Yam
    Potatoes
    Avoid, processed cereals, like cornflakes

    Proteins
    Eggs
    Chicken
    Beans, Lentils, and Sprouts

Day 1

29 Days Remaining

This is an ideal representation of how the next 30 days should look like.

Morning:

  1. First thing in the morning on waking up, drink 150 ml of water. Water must be room temperature, and you must drink it, within 5 minutes of waking up. Anything above 10 mins and the therapy, loses its potency. Once again, make sure you drink this 150 cl of water, within 5 minutes of waking up.
  2. Go to the toilet and purge. Remember the water therapy, is just flushing your system and kick-starting it for the day.
  3. Drink a cup of the VegCspice smoothie.
  4. Eat 6 egg whites and two egg yolks, with bread and oatmeal for breakfast. Make sure you eat until you are full. There is no counting of calories, just make sure your stomach is full.
  5. For Exercise
    Warm-up your body, by doing 5 sets of 20 jumping jacks.
    Then do bench Leg raises 3 sets of 20 reps.
  6. Go and take your bath and start the day.

Afternoon:

  1. By noon, take your 150 cl bottle and put two tablespoons of Apple cider vinegar.
  2. Fill it with water, and drink half of its content within 5 minutes. Remember, you are not drinking this water to hydrate your body, but to flush your digestive system.
  3. Keep the remaining for later, or drink the contents when you get thirsty to hydrate yourself.
  4. For lunch, eat lots and lots of chicken, with rice, wheat or oat. Avoid pasta, please. You can take yogurt as dessert.
  5. In the evening, preferably, by 6 pm. Drink 75 cl of water within 5 minutes to flush your system, one last time.

Evening:

  1. Eat a dinner rich in proteins (could be meat or beans) and vegetables. Personally, I will opt for a dinner of beans, eggs, and vegetables.
  2. Leg raises 3 sets of 20 reps.
  3. Marinate your meat for tomorrow and put it in the fridge (not freezer).
  4. Take your bath and go to sleep.
  5. Avoid checking phone messages.

Day 2

Day 2 Lose 30 Pounds in 30 Days
Junk Food Day | 28 Days Remaining

Today (the second day of your program) is your first junk food day. You are allowed to eat junk food of any kind, without regard to the kind of food.

But like all things in life, there is a catch:

  1. You need to eat lots of protein
  2. Need to do the water flush and drink the VegCspice smoothie.

Morning:

  1. Wake up and flush your digestive system with 150 cl of room temperature water.
  2. Wait for 10 mins, then take 1 cup of VegCspice smoothie.
  3. Go to the toilet and poop out all the waste products in your system.
  4. Eat any breakfast you like, but make sure you eat an omelet made from three eggs.
  5. After 20 to 30 mins, depending on your body weight, jog or run around your house.
  6. Take your bath and start your day (start your work).

Afternoon:

  1. Start the afternoon, by flushing your system with 75 cl of water. Remember you are not drinking this water to hydrate your system. You are taking it, to flush out your system.
  2. Take your second dose of VegCspice smoothie.
  3. Eat a lunch rich in protein and any junk you want.
  4. Eat as many snacks as you like, it is not a problem.

Evening:

  1. Although today was ‘Junk food day‘, you are not allowed to eat any junk food in the evening.
  2. Flush your system with 75 cl of water.
  3. Eat your dinner. It must be a healthy dinner, filled with lots of vegetables (cabbage, lettuce, sprouts, etc).
  4. Drink the VegCspice smoothie for the third time. Make sure the night version of the VegCspice smoothie, has no coffee in it.
  5. Don’t drink a VegCspice smoothie, which has coffee in it. This is to enable you to sleep peacefully, without distractions.
  6. Remember if you can’t follow this 30 days plan judiciously, then there might not be hope for you to escape your fats.

Day 3

How to Lose 10 Pounds in One week
27 Days Remaining

Morning:

  1. Today is going to be hell for you if you sleep late.
  2. Wake up by 4:30 am. You are waking up by 4:30 because yesterday was ‘Junk food day’. You need to flush all those toxins out of your system today.
  3. Before 4:35, flush your digestive system, with 150 cl of water.
  4. Wait 10 mins and rink your VegCspice smoothie.
  5. Eat a breakfast rich in eggs and protein.
  6. Do 10 sets of 10 reps bench leg raises.

Afternoon:

  1. Drink your afternoon batch of VegCspice smoothie. The VegCspice now comes before the afternoon water flush, for a good reason. It serves as the soap that you use to wash your inner toilet (digestive system). Under no circumstance should you drink the VegCspice before your morning water flush as it is not applicable in such times. Think of it like this, you can only wash a toilet after it has been flushed of poop. In the same vein, you can only wash (flush) your digestive system, after you have cleaned it first.
  2. Flush your system with 75 cl of water.
  3. Eat a lunch high in proteins, vegetables, and carbs. Some burgers can actually be a good lunch. Don’t worry, burgers only make you overweight if you eat it wrongly.

Evening:

  1. Drink your final batch of VegCspice smoothie.
  2. Flush your system with 75 cl of room temperature water.
  3. Eat your dinner. Let it be high in proteins and vegetables. Minimize the way you eat carbohydrates at night, as your energy consumption in the evening, is low.
  4. Your abdomen would be on fire, but trust me, you need to do, your night leg raise. Do 5 sets of 10 bench leg raises.

Day 4

Day 4 | How to Lose 30 Pounds in 30 Days
Rest Day | 26 Days Remaining

Your body needs an adequate amount of rest after undergoing strenuous amounts of workout. Strength and endurance come naturally, with time, so don’t be angry that your body is not yet strong enough. Just keep on following the plan, and with time, you should reach the level of strength, that athletes have.

Also, you shouldn’t feel ashamed, and overtrain, as you can destroy a fragile ligament, which will most definitely result in injuries. And when you have injuries, you can’t follow through with this plan.

  1. Make sure you don’t work out for the next two days, to enable your body heal itself.
  2. Make sure you sleep properly, to enable the body to heal itself.
  3. Eat lots of proteins, and remain hydrated by drinking lots of water.
  4. Stop sucking in your stomach to look fit.

Morning:

  1. Start the day, by flushing your digestive system with 150 cl of water.
  2. Go and urinate and poop. There is no point starting the day, with a very toxic stomach.
  3. Eat your breakfast. Egg omelet, bread and wheat pudding is a good choice.
  4. Bake the chicken you marinated yesterday.
  5. Divide the chicken (you don’t need to eat the whole chicken), but if you know you eat a lot, then take 3/4 of the chicken to work.
  6. Also, slice some yams or potatoes (I prefer yams), and take along with your baked chicken to work.
  7. Take your bath and go to work. If you are self-employed, then just rest at home, or do something productive with your time.

Afternoon:

  1. Pour 2 tablespoons of apple cider vinegar into your 150 cl bottle.
  2. Flush your system with half (75 cl) of the body.
  3. Eat your lunch. Remember, eat as much as you can.
  4. Also, make sure your lunch is richer in protein, vegetables, and carbs, respectively.

Evening:

  1. Drink the remaining 75 cl apple cider vinegar water to flush your system.
  2. Eat your dinner. Make sure it has little carbs. It must be filled with vegetables.
  3. Set your alarm to wake up by 4:30 am (you can do it if you believe).

Day 5

Day 5 | How to Lose 30 Pounds in 30 Days
Rest Day | 25 Days Remaining

You will be repeating what you did yesterday. As today is another day of rest.

  1. Avoid sucking in your stomach.
  2. Stand upright, with your obliques supporting your entire core.
  3. Today, like yesterday is a day of rest, so avoid doing any workouts so you don’t get any injuries. Exercising your body any further would certainly lead to injuries.
  4. If you actually followed the plan up till this point, then your body, especially your abdomen, would be incredibly sore. To relieve the pains, a little bit, try soaking yourself in warm baths.

Morning:

  1. Start the day, by flushing your digestive system with 150 cl of water.
  2. Go and urinate and poop. There is no point starting the day, with a very toxic stomach.
  3. Eat your breakfast. Egg omelet, bread and wheat pudding is a good choice.
  4. Bake the chicken you marinated yesterday.
  5. Divide the chicken (you don’t need to eat the whole chicken), but if you know you eat a lot, then take 3/4 of the chicken to work.
  6. Also, slice some yams or potatoes (I prefer yams), and take along with your baked chicken to work.
  7. Take your bath and go to work. If you are self-employed, then just rest at home, or do something productive with your time.

Afternoon:

  1. Pour 2 tablespoons of apple cider vinegar into your 150 cl bottle.
  2. Flush your system with half (75 cl) of the body.
  3. Eat your lunch. Remember, eat as much as you can.
  4. Also, make sure your lunch is richer in protein, vegetables, and carbs, respectively.

Evening:

  1. Drink the remaining 75 cl apple cider vinegar water to flush your system.
  2. Eat your dinner. Make sure it has little carbs. It must be filled with vegetables.
  3. Set your alarm to wake up by 4:30 am (you can do it if you believe).

Day 6

Day 6 | How to Lose 30 Pounds in 30 Days
24 Days Remaining

Morning:

  1. As usual, the first thing you need to do, after waking up is to flush your system with 150 cl of room temperature water.
  2. Go to the toilet and poop. After 10 minutes, drink 1 cup of VegCspice smoothie.
  3. Also, as usual, eat a breakfast rich in protein. Eggs, bacon and other proteins come to mind.
  4. Remember you just had 2 days of rest, and by today, your muscles should have been completely rested.
  5. Take your barbell and do 5 sets of 20 reps, barbell squats. Make sure you have proper form.
  6. After the barbell squat, take a quick 500 m (0.5 kilometers) jog. Use a phone app to track, your distance.
  7. After coming back home, wash the sweaty cloth you are wearing, take your bath and start your day.

Afternoon:

  1. Like day 5, today’s afternoon dose of the VegCspice smoothie comes before the afternoon water flush.
  2. Flush your system with 75 cl of room temperature water.
  3. Wait 30 mins, then take your lunch. Make sure it is rich in proteins, fruits, and vegetables. Make sure you stay hydrated.
  4. You are allowed to take a yogurt snack if you have the money to spend.

Evening:

  1. The first thing you do in the evening is to flush your system with the final third of today’s 75 cl apple cider vinegar water. If you are surprised, then you didn’t read the whole post, properly.
    Remember, I told you to always add a few drops of apple cider vinegar to your afternoon water flush. Overlooking minute details like this is why you are so fat in the first place. But don’t worry, the fact that you are on day six is that you are trying your best.
  2. Eat a dinner rich in vegetables, fruits, and proteins. Limit the number of carbohydrates you take.
  3. Do 5 sets of 20 reps of bench leg raises.
  4. Take your bath, put your phone in airplane mode, and sleep.
  5. If you are having a problem sleeping, check out the perfect health blueprint, in which I show you how to get rid of all this for good.

Day 7

How to Lose 10 Pounds in One week
23 Days Remaining

Morning:

  1. Wake up and flush your digestive system with 150 cl of room temperature water. Remember this is a flush, so you need to drink the entire contents of the 150 cl bottle within 5 mins.
  2. Go to the toilet and poop. Clear all the toxic waste products in your colon.
  3. Drink a cup of your coffee VegCspice smoothie.
  4. Eat a breakfast rich in protein. Omelete and meat are good protein sources to consider.
  5. For exercise, do 3 sets of 25 bench leg raises.
  6. Take a hot bath and start your day.

Afternoon:

  1. By noon, you should drink a cup of your VegCspice smoothie.
  2. Now, flush your system with 75 of apple cider vinegar water (just add two tablespoons of apple cider vinegar to your 150 cl bottle, and drink half (75 cl) of the contents).
  3. Eat a lunch rich in proteins and vegetables. Make sure you are not counting calories when eating proteins. Count calories when it comes to carbohydrates. Remember, we are remodeling your body here, and such remodeling and building need lots of proteins.
  4. You are allowed to treat yourself to a protein snack.

Evening:

  1. The first thing you do in the evening is to flush your system with 75 cl of apple cider vinegar water.
  2. Drink a cup of the dreaded VegCspice smoothie. I know by now, the mere mention of VegCspice smoothie, can make you gag. Sucker down and soldier on. Remember you are on your seventh day, and you can’t quit here.
  3. Eat your dinner. Make sure it has very little carbs.
  4. Go to the toilet and take a poop, then take your bath.
  5. Put your phone on airplane mode.
  6. Switch off the lights and sleep. If you are having problems sleeping, you can find out how to resolve insomnia here.

Day 8

Day 8 | How to Lose 30 Pounds in 30 Days
Rest | 22 Days Remaining

Morning:

  1. Today is another day of rest from exercise. Remember, you don’t want to damage ligaments in the body and make them irreparable through natural causes.
  2. As usual, when you wake up in the morning, flush your system with 150 cl of room temperature water.
  3. Immediately after flushing your colon, drink 1 cup of the VegCspice smoothie.
  4. Go to the toilet and purge out all waste products from your colon (small and large intestines).
  5. Wash your hands with soap then go and eat breakfast with lots of proteins. Avoid cereals and milk, for the meantime. Over the years, I have found out that most overweight people I work with have a problem digesting milk, which causes them to gain weight.
    Personally, I feel like this is caused by their displaced stomachs, caused by sucking in their stomachs to look fit. After helping them get lean, they were able to digest and assimilate milk without this problem.
    As such, I am begging you to avoid milk in the meantime, although, you are free to make yogurt.
  6. If you have been following this plan, then your abdominal muscles are on fire today. As such, you are not allowed to do, the main workouts in this 30 days weight loss program. But since this is a semi-rest day, you have to do a little cardio.
  7. Ride a bicycle for 5 miles.
  8. Take your bath, then start your morning.

Afternoon:

  1. Drink one cup of VegCspice smoothie.
  2. Flush your system with 75 cl of apple cider vinegar water.
  3. Eat lunch with lots of proteins, vegetables, and carbohydrates.

Evening:

  1. Flush your system with the remaining 75 cl of the apple cider vinegar water.
  2. Drink another cup of the VegCspice smoothie (make sure there is no coffee in this version of the VegCspice smoothie).
  3. Make sure you go to the restroom and purge out all the waste products in your colon.
  4. Take a warm shower (not bath), then go and sleep.

Day 9

Junk Day | 21 Days Remaining

Life makes things in pairs. Left and right. Up and down, Day and night, etc.

I am extremely proud of your tenacity. The fact that you have soldiered on to the 9th day is a miracle in itself.

The junk day is your day of rest from the so-called meal plan of the 30 days program.

You are allowed to eat all the junk food in the world, but you are not allowed to do other things.

  1. You are not allowed to eat junk food in the evening and at night time.
  2. Just because today is junk food day, doesn’t mean, you are allowed to abandon the water flush and VegCspice smoothie.

Morning

  1. Flush your system with 150 cl of water, immediately you wake up.
  2. Take 1 cup of VegCspice smoothie
  3. Now you need to go to the restroom and clear your colon of yesterday’s food. If your Flatulence can smell so bad, imagine how smelly, your stomach and intestines are. As such, you need to flush your system with water every morning, then clear the waste products from your intestines. This is the key to living a healthy life and not falling ill.
  4. Wash your hands, then go and eat your breakfast. Since today is junk food day, you are allowed to eat all the junk in the world for breakfast, just make sure there are lots of proteins involved in the form of eggs.
  5. Go out for a 5-kilometer bike ride. Common sense dictates that you ride 2.5 kilometers away from your house then 2.5 kilometers back.
  6. Wash your sweaty clothes, then take your bath.
  7. Start your day, with a bang, since so many feel-good hormones (endorphins), which causes runners hight is going through your veins.

Afternoon:

  1. As usual, when it is afternoon time, drink 1 cup of VegCspice smoothie.
  2. Flush your system with 75 cl of apple cider vinegar water.
  3. Eat a junk food lunch. But make sure it is rich in proteins and vegetables. Note that on junk food day, you are allowed to drink sodas of all kinds. Coke, Fanta, Pepsi, are all allowed on this day. Also, you must realize that everything on earth can kill you when done overboard. As such, these industrial drinks are generally ok to drink, as long as you don’t drink them every single day.

Evening:

It is now evening, so your junk food day has ended.

  1. This evening you are going to flush out all the junk food from your system. As such, today, you will be flushing your colon with 150 cl of water, instead of the usual 75 cl.
  2. Go to the toilet and purge out the waste products from your system.
  3. Wash your hands and go and prepare dinner for yourself.
  4. You will be eating a healthy serving of good food. Making sure you avoid junk food since it is already evening. You will also, be limiting the amount of carbohydrate you consume this night since it is already nighttime. Your dinner should be extremely rich in vegetables, rich in proteins and poor in carbohydrates.
  5. After eating your dinner, go and take your bath. Then go to sleep.

Day 10

20 Days Remaining

If you had noticed, for the past 2 days (Day 8 and 9), I told you to only ride a bike.

This was intentional and done to allow your muscles to recover fully. If you did exactly as I demanded, today you will feel stronger and more confident than ever. If you didn’t follow my instructions, then I have nothing to say to you.

You were delusional, and are playing with your health. Any long term effect, brought on you, is on your head, not mine.

Since I have tried my best to outline a detailed life guide for you to lose 30 pounds in 30 days.

If you can’t follow simple instructions, then you have no business dreaming about having the perfect body. As it is not bestowed to lazy people.

Once again, I have no choice but to encourage you further, as been overweight has drained you of all self-confidence.

But if you don’t buckle up and help yourself, nobody else would. I know you are in a rough spot right now. But remember, I told you life wasn’t fair, you need to regroup your faculty, and begin this fight against the death of your destiny.

Remember, time waits for nobody.

Note: Today will be one of those hard days. Your muscles have recovered, and have to go through another calculated degradation from exercise.

Morning:

  1. The first thing in the morning is to flush your system with 150 cl of room temperature water.
  2. Drink 1 cup of VegCspice smoothie.
  3. Go and clear your colon in the toilet.
  4. Wash your hand, leave the toilet, and prepare your breakfast. Eat a breakfast very rich in proteins, rich in vegetables and fruits, and poor in carbohydrates.
  5. For exercise today you will do the following:
    4 Sets of 20 reps Bench leg raises.
    5 Sets of 20 reps barbell squats.
    3 sets of 100-meter sprints.
    100 skipping (jump ropes).
    2 miles of bicycle cycling (if you have time in your hands).
  6. Wash your sweaty clothes, take your bath and start day 10 with a smile.

Note: Do not suck in your belly, when doing the squats. Squats are more of a back exercise than an abdominal exercise. Don’t forget that.

Afternoon:

  1. The first thing in the afternoon to do is to flush your system with 75 cl of apple cider vinegar water.
  2. Eat a massive lunch with lots of proteins, vegetables, and carbohydrates. Yes, I wrote lots of carbohydrates. Remember, your workout intensity has increased, as such, you need more energy from carbohydrates to aid in fueling those lactic acid-filled muscles.
  3. Eat snacks if you have the chance.
  4. Remember not to suck your stomach in to look fit. Just avoid toxic people who call you fat, which causes stress in your body and forces you to suck in your stomach to look fit.

Evening:

  1. Flush your system with 150 cl of room temperature water. Quantity of water you used to flush your system in the evening has stepped up. This is because, if you followed this guide, your body should have acclimatized to the 75 cl water flush. As such, to get the same results you used to see, 9 days ago, the quantity of water for the evening flush has to be increased.

    Note: Afternoon, water flush quantity remains at 75 cl.
  2. Go to the toilet and purge out the waste substances from your colon.
  3. Eat a dinner rich in vegetables, fruits, and proteins. Carbohydrates should be eaten sparingly. Carbohydrates should be gotten from sources like rice, potatoes, and yam.
  4. Watch television for the next 40 mins.
  5. 40 mins after dinner. Find an empty spot in your house and jog in one spot for 10 mins.
  6. Remove your sweaty clothes, wash them, then take your bath.
  7. Go and sleep. Avoid the temptation of looking at your phone at night.
  8. Just switch off all the lights, climb your bed and sleep.

Day 11

19 Days Remaining

Morning:

  1. 150 cl of water flush in your system.
  2. Drink a cup of VegCspics smoothie.
  3. Go to the toilet and poop out all yesterday’s food and waste products from your colon.
  4. Eat a breakfast rich in proteins.
  5. For exercise today you will do the following:
    6 Sets of 20 reps Bench leg raises
    5 Sets of 20 reps barbell squats
    4 sets of 100-meter sprints
    150 skipping (jump ropes)
  6. Wash your sweaty clothes and start your day.

Afternoon:

  1. Drink a cup of VegCspice smoothie.
  2. Flush your colon with 75 cl of apple cider vinegar water.
  3. Eat a lunch rich in proteins and vegetables.
  4. You are allowed to snack on yogurts and cheese.

Evening:

  1. Drink a cup of VegCspice smoothie.
  2. Flush your system with 150 cl of apple cider vinegar water.
  3. Go and poop out all the toxins in your body.
  4. Eat a dinner rich in protein vegetables and low carbohydrates. Avoid processed carbs at all costs.
  5. 30 mins after your dinner do the following:
    6 Sets of 20 reps Bench leg raises
    5 Sets of 20 reps barbell squats
    4 sets of 100-meter sprints
    150 skipping (jump ropes)
  6. Wash your stinky clothes, take your bath, and go to bed. Avoid holding phones, which can make you waste hours in the night, doing nothing. Switch off all room lights, then go to bed.

Day 12

18 Days Remaining

Today you will repeat what you did on day 11. But in order not to confuse a lot of people, I have rewritten everything you did on day 11.

Morning:

  1. 150 cl of water flush in your system.
  2. Drink a cup of VegCspics smoothie.
  3. Go to the toilet and poop out all yesterday’s food and waste products from your colon.
  4. Eat a breakfast rich in proteins.
  5. For exercise today you will do the following:
    6 Sets of 20 reps Bench leg raises
    5 Sets of 20 reps barbell squats
    4 sets of 100-meter sprints
    150 skipping (jump ropes)
  6. Wash your sweaty clothes and start your day.

Afternoon:

  1. Drink a cup of VegCspice smoothie.
  2. Flush your colon with 75 cl of apple cider vinegar water.
  3. Eat a lunch rich in proteins and vegetables.
  4. You are allowed to snack on yogurts and cheese.

Evening:

  1. Drink a cup of VegCspice smoothie.
  2. Flush your system with 150 cl of apple cider vinegar water.
  3. Go and poop out all the toxins in your body.
  4. Eat a dinner rich in protein vegetables and low carbohydrates. Avoid processed carbs at all costs.
  5. 30 mins after your dinner do the following:
    6 Sets of 20 reps Bench leg raises
    5 Sets of 20 reps barbell squats
    4 sets of 100-meter sprints
    150 skipping (jump ropes)
  6. Wash your stinky clothes, take your bath, and go to bed. Avoid holding phones, which can make you waste hours in the night, doing nothing. Switch off all room lights, then go to bed.

Day 13

Semi-Rest Day | 17 Days Remaining

Due to the strenuous workout you had yesterday, you need to rest your muscles, so their fibers can recuperate.

Remember, slow and steady always win the race, so don’t mess up this program by being overzealous. You must strike a healthy balance between your workout and

Morning:

  1. Like you have done the previous days, as you wake up to flush your system with 150 cl of room temperature water.
  2. Immediately after flushing your system, drink 1 cup of VegCspice smoothie you prepared for yourself.
  3. Go and clear your colon in the toilet by pooping.
  4. Eat a breakfast rich in proteins, vitamins, and minerals.
  5. Remember today is a day of rest so no exercise. But you have to go for a light 500 meters jog.
  6. Go to your house and take your bath, then go to work (if you have a job), or start your day.

Afternoon:

  1. Drink 1 cup of VegCspice smoothie.
  2. Flush your system with 150 cl of water. Make sure you are getting the water from a clean source.
  3. Eat lunch with lots of proteins, little carbs, and vegetables, and fruits.
  4. Asides the water you demolished to flush your system, make sure you are hydrated throughout the entire day.

Evening:

  1. After closing from work, do not branch to a bar, strip club or party house. These things are interesting, but remember, healthy things like vegetables are tasteless, whereas unhealthy things like junk foods are very tasty. In the same vein, things that will get you killed are very tasty, but healthy things are very boring.
  2. When you get home flush your system with 150 cl of room temperature water.
  3. Drink 1 cup of your VegCspice smoothie, make sure your evening VegCspice smoothie, has no coffee in it. You don’t want to be having difficulty sleeping.
  4. Eat a dinner rich in vegetables and fruits, with little proteins and carbs. Yes, your dinner has changed since at this point your body has acclimatized.

Day 14

Semi-Rest | 16 Days Remaining

Today is another day of semi rest. You will only engage in a light jog, as the exercise for the day. Hence, why it is called semi-rest day.

Morning:

  1. Like a pro, flush your system with 150 cl of water, first thing in the morning.
  2. Drink 1 cup of VegCspice smoothie.
  3. Eat a breakfast of fish, vegetables, and eggs.
  4. Go for a light 500 meters jog.
  5. Wash your sweaty clothes, take your bath and start the day.

Afternoon:

  1. Drink 2 cups of VegCspice smoothie.
  2. Flush your colon with 150 cl of room temperature water.
  3. Eat a lunch of proteins, vegetables, fruits, and tubers.
  4. Make sure you are hydrated throughout the entire day.

Evening:

  1. Drink 2 cups of normal VegCspice smoothie.
  2. Eat your dinner.
  3. Wait 30 mins then go for a light 300 meters jogging.
  4. Remember not to suck in your stomach to look fit, during the whole ordeal.
  5. Drink 2 more cups of VegCspice smoothie.
  6. Take off your wet clothes and wash them.
  7. Switch off all your lights and go to sleep.

Day 15

15 Days Remaining

Your muscles should have recovered from the beating it got from the previous exercises.

Today, you will be doing some intense workouts, so prepare yourself.

Morning:

  1. Flush your entire colon with 150 cl of water.
  2. Drink 3 cups of VegCspice smoothie.
  3. Go to the toiler and clear your excretory system from yesterday’s waste products.
  4. Eat a breakfast rich in proteins, vegetables, fruits, and low carbohydrates.
  5. Wait at least 30 minutes before you start your exercise for the day.
  6. Since today’s exercise is intense, you need to warm up to avoid injury. Start by doing stretches to loosen tight and stiff muscle groups in the body. Make sure you incorporate jumping jacks into the routine.
  7. For your morning workout, you need to do 10 sets of 20 bench leg raises in the morning. 10 sets of 100-meter sprints
  8. Take off your sweaty clothes and wash them with your hands (do not use washing machine). Then go and wash your stinking body, with good soap and detergent.
  9. Start your day like a champ, riding the effects of the endorphins surging through your entire body.

Afternoon:

  1. Flush your system with 150 cl of water.
  2. Wait 10 minutes and drink 4 cups of VegCspice smoothie. Today, the VegCspice smoothie is coming after the water flush, because the quantity of the smoothie, has increased.
  3. Eat your lunch making sure you avoid stressful situations and people. Don’t rush the food, make sure you are savoring the flavor of the food.

Evening:

  1. The first thing you should do, after getting home is to flush your system with 150 cl of room temperature water.
  2. Wait for 10 mins and drink 3 cups of the dreaded VegCspice smoothie.
  3. Eat your dinner which is rich in vegetables and proteins, but sparse in carbohydrates.
  4. Wait for 20 mins and start warming up your body for your evening workouts by doing stretches and jumping jacks.
  5. After the stretches, go for a 500 meters jog.
  6. Come back home, remove your clothes and do your laundry by hand.
  7. Switch off all the lights in your room, especially your phone screen, then go to bed.
  8. Drink VegCspice smoothie, anytime you have food cravings in the night.

Day 16

Junk Day | 14 Days Remaining

Today is another junk day, so you are free to eat whatever type of food you want. You just have to compensate for the junk day, with a little more exercise.

Remember, you are not enforced to eat junk food. Junk food day was created to help curtain, your craving for junk food.

If you feel as if you can do without junk food, then by all means, eat a healthier meal.

For those that will be partaking in the junk food day, you are not allowed to eat junk food in the evening.

Eating junk food in the morning and afternoon is perfectly ok, but when it is past 3:00 pm, you are completely banned from eating junk food.

Morning:

  1. I shouldn’t be reminding you at this point. The first thing as you wake up is to flush your system with 150 cl of water.
  2. As you are eating junk food today, you need to drink more VegCspice smoothie to negate the effects of junk food. So for today, after the water flush, wait 10 mins and drink 4 cups of VegCspice smoothie.
  3. Go to the toilet and poop out all the waste substances (food) you ate yesterday.
  4. Eat your junk breakfast, but make sure that regardless of the junk food you eat in the morning, there should be supple amounts of proteins and vegetables.
  5. For your workout today, you will be repeating yesterday’s workout. you need to do 10 sets of 20 bench leg raises in the morning. 10 sets of 100-meter sprints.

Afternoon:

  1. First thing in the afternoon, flush your system with 150 cl of room temperature water.
  2. Wait for 5 mins and drink 2 cups of your VegCspice smoothie.
  3. Eat your junk food dinner.
  4. IF you have an office job, take an office bath, to refresh your system.

Evening:

  1. Flush your system with 150 cl of water, the first thing on reaching home.
  2. Drink 4 cups of VegCspice smoothie.
  3. Go to the toilet and clear your colon from all waste products.
  4. Eat your dinner today. As usual, make sure it is rich in proteins and vegetables, limit the amounts of carbohydrates in it.
  5. Wait for 30 minutes after dinner, then do your evening workout. Do 5 sets of 30 barbells squat and 3 sets of 30 reps, bench leg raises.

Day 17

13 Days Remaining

Today, you will be doing a lot more exercise, to clear your body of toxins, you accumulated due to yesterday’s junk day.

Morning:

  1. Flush your colon with 150 cl of water.
  2. Drink 3 cups of VegCspice smoothie.
  3. Go to the toile and clear your colon of the toxic waste products from within.
  4. Wash your hands and go and eat a healthy breakfast, rich in proteins and vegetables.
  5. For your morning workout, you will be doing 5 sets of 20 reps bench leg raises 6 sets of 10 reps barbell squats.
  6. You will then jog for 500 meters to sweat off toxins, lodged in your integumentary system.
  7. Wash, your sweaty clothes, and start your day as any sane person will do.

Afternoon:

  1. The first thing to do in the afternoon is to flush your system with 150 cl of room temperature water.
  2. Drink 3 cups of VegCspice smoothie.
  3. Go to the toilet and purge out all the waste products in your colon.
  4. Wash your hands and eat lunch laden with proteins, carbohydrates, and other good vegetables.
  5. Take your bath (remember stress causes weight gain in some people. Bathing helps relieve that stress from such type of people). Ignore this if you don’t have a bathhouse in your office.
  6. Remember to always relax and take deep breaths throughout the day.

Evening:

  1. On getting home, after work, flush your system with 150 cl of room temperature water.
  2. Drink 3 cups of a coffeeless VegCspice smoothie.
  3. Eat a healthy dinner, with little carbs.
  4. Go for a 1-kilometer evening jog.
  5. After coming home, take off your wet clothes and wash them.
  6. Take a bath, then go to bed.

Day 18

Rest | 12 Days Remaining

Rest days are very important so your body can recuperate. Indeed, life is a race, but slow and steady always wins the race.

Under no circumstance should you overwork the muscles in your body.

If you feel as if your body is too sore, then propone the workout. There is no point in trying to lose weight, then injuring yourself. It is as good as kissing all your weight loss progress goodbye.

But today is a day of rest. You are not allowed to do any exercise activity except

Morning:

  1. I bet the routine should be repetitive by now. Bear with me, as it is a 30 days program. The first thing you do on waking up, is to flush your system with 150 cl of water.
  2. Drink 2 cups of VegCspice smoothie.
  3. Go and clear your colon in the toilet, by removing all the waste products in the form of poop.
  4. Wash your hands, and go and eat your protein-laden breakfast.
  5. As there is no exercise today, when you are done eating, just take your bath and start your day, like any normal human being.

Afternoon:

  1. Flush your system with 150 cl of room temperature water.
  2. Go to the toilet and poop, if your office has a bathroom, then take an afternoon shower to relieve your stress.
  3. Drink 3 cups of VegCspice smoothie.
  4. Eat your lunch. Let it be rich in carbohydrates, proteins, and vegetables. Add fresh fruits, if there are any. Do not consume processed fruit juices, as there are industrial additives, that can make you sick.

Evening:

  1. As you reach home, flush your system with 150 cl of water.
  2. Drink 2 cups of VegCspice smoothie.
  3. Go to the toilet and poop out all the waste products in your colon.
  4. Eat a minimal dinner.
  5. Take a warm bath.
  6. Then go to bed. If you have a problem sleeping see this course.

Day 19

Another Rest Day | Repeat Yesterday | 11 Days Remaining

Today is another rest day. In fact, it is a complete repeat of yesterday.

Remember to abide by the rules of this Lose 30 pounds in 30 Day program.

  1. Stop sucking in your stomach to look fit.
  2. Take your bath, three times a day, to relieve stress and help you relax.
  3. Avoid toxic people, who rile up your spirit and put you under immense stress.
  4. Blame yourself for your problems, that way you can move forward in your life.
  5. If you had given up, there is no shame. Just keep on pushing on. Whether you finish this program in 1 month, 2 months or a year, the most important thing is that you finished the program.

Morning:

  1. I bet the routine should be repetitive by now. Bear with me, as it is a 30 days program. The first thing you do on waking up, is to flush your system with 150 cl of water.
  2. Drink 2 cups of VegCspice smoothie.
  3. Go and clear your colon in the toilet, by removing all the waste products in the form of poop.
  4. Wash your hands, and go and eat your protein-laden breakfast.
  5. As there is no exercise today, when you are done eating, just take your bath and start your day, like any normal human being.

Afternoon:

  1. Flush your system with 150 cl of room temperature water.
  2. Go to the toilet and poop, if your office has a bathroom, then take an afternoon shower to relieve your stress.
  3. Drink 3 cups of VegCspice smoothie.
  4. Eat your lunch. Let it be rich in carbohydrates, proteins, and vegetables. Add fresh fruits, if there are any. Do not consume processed fruit juices, as there are industrial additives, that can make you sick.

Evening:

  1. As you reach home, flush your system with 150 cl of water.
  2. Drink 2 cups of VegCspice smoothie.
  3. Go to the toilet and poop out all the waste products in your colon.
  4. Eat a minimal dinner.
  5. Take a warm bath.
  6. Then go to bed. If you have a problem sleeping see this course.

Day 20

Intense Workout| 10 Days Remaining

You have rested enough, and your body should have recuperated and repaired most of the damaged muscle fibers.

As such, the grind never stops, and as long as there is life, it is not over until we are dead. So get up your lazy fat but, and let’s kick some fats today.

Remember, if on any occasion, you feel sharp pains in your body, then you need to stop the workouts immediately. There is no point in getting injured when you are trying to lose weight.

Morning:

  1. Pay homage to the main thing causing you to lose weight. Yes, as usual, flush your colon with 150 cl of room temperature water.
  2. Go to the toilet and poop out, yesterday’s waste products.
  3. Wash your hands, then drink 3 cups of VegCspice smoothie.
  4. Eat a protein-rich breakfast as usual.
  5. For exercise, do the following: 1000 meters jog, 6 sets of 30 reps bench leg raises, 5 sets of 30 reps squats.
  6. Take your bath and go to work.

Afternoon:

  1. Flush your gut with 150 cl of water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Eat a lavish lunch, rich in organic carbs, vegetables, and proteins. Yes today, you will be vegan for a while.

Evening:

  1. Flush your system with 150 cl of room temperature water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Remember to use the toilet and empty the waste products in your bowels.
  4. Eat a dinner rich in vegetables, little protein, and carbs.
  5. Switch off all the lights in your house and go to bed.

Day 21

9 Days Remaining

Today you are repeating the same exercise routine you did on day 20. There is no point stepping up the intensity when your body has not acclimatized.

Morning:

  1. As usual, flush your colon with 150 cl of room temperature water.
  2. Go to the toilet and poop out, yesterday’s waste products.
  3. Wash your hands, then drink 3 cups of VegCspice smoothie.
  4. Eat a protein-rich breakfast as usual.
  5. For morning exercise, do the following: 1000 meters jog, 6 sets of 30 reps bench leg raises, 5 sets of 30 reps squats.
  6. Take your bath and go to work.

Afternoon:

  1. Flush your gut with 150 cl of water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Eat a lavish lunch, rich in organic carbs, vegetables, and proteins. Yes today, you will be vegan for a while.

Evening:

  1. Flush your system with 150 cl of room temperature water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Remember to use the toilet and empty the waste products in your bowels.
  4. Eat a dinner rich in vegetables, little protein, and carbs.
  5. Switch off all the lights in your house and go to bed.

Day 22

8 Days Remaining

Like yesterday, today you will be repeating all your activities on Day 20, but this time, you will be working out twice in the day.

You will work out in the morning hours, then in the evening hours.

Morning:

  1. As usual, flush your colon with 150 cl of room temperature water.
  2. Go to the toilet and poop out, yesterday’s waste products.
  3. Wash your hands, then drink 3 cups of VegCspice smoothie.
  4. Eat a protein-rich breakfast as usual.
  5. For morning exercise, do the following: 1000 meters jog, 6 sets of 30 reps bench leg raises, 5 sets of 30 reps squats.
  6. Take your bath and go to work.

Afternoon:

  1. Flush your gut with 150 cl of water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Eat a lavish lunch, rich in organic carbs, vegetables, and proteins. Yes today, you will be vegan for a while.

Evening:

  1. Flush your system with 150 cl of room temperature water.
  2. Wait 10 mins and drink 3 cups of VegCspice smoothie.
  3. Remember to use the toilet and empty the waste products in your bowels.
  4. Eat a dinner rich in vegetables, little protein, and carbs.
  5. Wait for 30 mins after dinner, and allow your body to absolve the food a little. Then repeat your morning exercise routine: 1000 meters jog, 6 sets of 30 reps bench leg raises, 5 sets of 30 reps squats.
  6. Switch off all the lights in your house and go to bed.

Day 23

Rest Day | Junk Day | 7 Days Remaining

This junk day is usual as it falls on a rest day. Yes, it was intentional. After beating your body so much, in the past three days, your body needs all the nutrients it can get from all sources.

Do not do any exercise, today. Just eat, sleep go to work, or do your normal activities, except exercising.

Remember, you are trying to lose 30 pounds in 30 days, so you can only eat junk food in the morning and afternoon hours. Eating junk food in the evening is strictly forbidden.

Morning:

  1. Flush your colon with 150 cl (1.5 l) of water.
  2. Wait 10 mins and drink 2 cups of VegCspice smoothie.
  3. Go to the bathroom and clear your bowels from all yesterday’s waste products.
  4. Eat any type of breakfast you like. Since today is a junk food day, you are allowed to eat any sort of cereal you like.
  5. Go take your bath and start the day.

Afternoon:

  1. As usual, flush your bowels with 150 cl (1.5 l) of clean drinking water.
  2. Go to the toilet and poop out the waste products from today’s breakfast.
  3. Eat any amount of junk food you like.
  4. If your working place has a bathroom, go take a shower, to help you relax from stress.

Evening:

  1. As you get back home, remember to flush your system with 150 cl of water.
  2. Go to the toilet and poop out the waste products in your colon, from today’s junk food lunch.
  3. After washing your hands, prepare yourself a healthy dose of dinner.
  4. Turn off all lights in your home, including your television and handheld phone.
  5. Conclude the night, by drinking 3 cups of VegCspice smoothie.

Day 24

6 Days Remaining

Since yesterday was a junk food day, which was also a rest day. Your routine today will be quite strenuous.

If by any means you feel any pain, in any part of your body, then you need to stop this program immediately.

Morning:

  1. Flush your entrails with 1.5 liters of room temperature water.
  2. Got to the toilet and poop out all the waste products in your system.
  3. Today is not a junk food day. So this time around, you need to eat a healthy breakfast, without cereals, but rich in proteins, vegetables, and fresh fruits (if you can afford it).
  4. Wash down your breakfast with 4 cups of VegCspice smoothie.
  5. After washing down your breakfast, with the VegCspice smoothie, wait for 20 mins then do your morning workout. This is to avoid the mistake of making you throw up during the workout.
    Your workout is basic.
    5 Sets of 30 reps bench leg raises,
    4 sets of 30 reps barbell squats, with emphasis placed on the back.
    500 meters jog
  6. Go and take your bath, then start the day.

Afternoon:

  1. Flush your bowels with 150 cl (1.5 l) of clean drinking water.
  2. Go to the toilet and poop out the waste products from today’s breakfast.
  3. Eat any amount of junk food you like.
  4. If your working place has a bathroom, go take a shower, to help you relax from stress.

Evening:

  1. On reaching home, flush your guts, by drinking 150 liters of water rapidly.
  2. Go to the toilet and poop.
  3. Wash your hands, then go and prepare your dinner, and eat.
  4. For your evening workout, do the following:
    5 Sets of 30 reps bench leg raises,
    4 sets of 30 reps barbell squats, with emphasis placed on the back.
    5 sets of 100 meters sprint.
  5. End the night by drinking 4 cups of VegCspice smoothie.

Day 25

5 Days Remaining

Unfortunately, for the majority of the time, we have been ignoring the skipping rope workout.

Fortunately, I have decided to bring it back today. Since you have trained yourself, for the past 25 days, today will be a workout of epic proportions.

Morning:

  1. Flush your entrails (colon), with 1.5 liters of water (room temperature).
  2. Go and clear your colon in the toilet.
  3. Use, the toilet and poop then go eat your breakfast, which is rich in proteins.
  4. For your morning exercise, do the following:
    2 sets of 100 reps skipping rope
    4 sets of 30 reps squats
    4 sets of 30 reps leg raise
    10 sets of 50 meters sprint.

Afternoon:

  1. 1 hour to your lunch, flush your colon with 150 cl of room temperature water.
  2. Eat your lunch made up of meat, vegetables, and other nutritious foods.
  3. Go to the toilet and poop out all the waste products in your system.
  4. Drink 3 cups of VegCspice smoothie.
  5. Continue doing your work.

Evening:

  1. When you are done with your work, at back at home, flush your system with 150 cl of water.
  2. Go to the toilet and clear your colon of all waste products by taking a dump.
  3. Immediately after taking a dump, wash your hands and drink 3 cups of VegCspice smoothie.
  4. Prepare your dinner and eat it.
  5. Wait for 30 mins after your dinner, then do the following exercise:
    2 sets of 100 reps skipping rope
    2 sets of 30 reps squats
    3 sets of 30 reps leg raises
    5 sets of 50 meters sprint.

Day 26

4 Days Remaining

25 days have passed since you began this program. If you made it to this point, the accept my heartfelt congratulations.

It isn’t easy to see through anything, let alone soldiers on for 25 days doing repetitive things.

Now just because I congratulated you, does not mean you should slack off, you still have 4 days remaining.

Morning:

  1. Remain strong you only have 4 days remaining. Flush your digestive system with 1.5 liters of room temperature water.
  2. Go to the toilet and poop.
  3. Wash your hands and drink 3 cups of VegCspice smoothie.
  4. Eat your breakfast as usual. Remeber on no occasion should you starve yourself.
  5. Your morning workout will be stressful:
    200 reps of skipping rope.
    3 sets of 30 reps bench leg raises
    3 sets of 30 reps barbell squat.
  6. Go wash your sweaty clothes, take your bath, then start your day, feeling fresh.

Afternoon:

  1. As the feelgood hormones of your morning routine begin to wear off, flush your colon with 150 cl of water.
  2. Go to the toilet and poop.
  3. Wash your hands, then take 2 cups of VegCspice smoothie.
  4. Eat a massive plate of lunch, made up of proteins, vegetables, and carbs. Remember, on no occasion are you allowed to starve yourself.
  5. Curb your hunger throughout the day, with cups of VegCspice smoothie.

Evening:

  1. Now that it is evening, flush your colon again in 1.5 liters of room temperature water.
  2. Go and take a massive dump in the toilet. Making sure that you have emptied the entire contents of your bowels.
  3. Wash your hands and go eat your dinner. Make the dinner light as I always say.
  4. For your evening workout do the following.
    Warm-up the body with light stretches, and 5 sets of 20 reps jumping jacks
    4 sets of 20 reps barbell squats
    3 sets of 30 reps leg raise
  5. Go wash your sweaty clothes, then take a warm night bath.
  6. Switch off the lights in your house then go to sleep.

Day 27

Last Rest Day | 3 Days Remaining

Success is not gotten by doing something big. It is gotten by achieving simple daily tasks.

As simple as that sounds, yet it is hard to master. In fact, 99% of people fail in this, hence why they live a life filled with regrets.

Morning:

  1. Soldier, it is not yet over, until it is over. Once again, flush your system with 150 cl of water, first thing when you wake up.
  2. Go and empty your bowels in the toilet.
  3. Exit the toilet, making sure you have washed your hands with soap or detergent, then go prepare breakfast and eat.
  4. As today is a rest day, you are not allowed to do any activity. You need to allow your muscles to heal from the beating you have put it through.
  5. Drink 3 cups of VegCspice smoothie.
  6. Go to your bathroom and take your bath, then start the day.

Afternoon:

  1. 1 hour tp your lunch break drink 3 cups of VegCspice smoothie.
  2. 40 mins to your lunch break, flush your system with 1.5 liters of water.
  3. Go to the toilet and poop.
  4. Go and eat a healthy amount of lunch.

Evening:

  1. Don’t forget to flush your system with 1.5 liters of water.
  2. Go poop.
  3. Eat your dinner, making sure it is light.
  4. Drink 3 cups of VegCspice smoothie.
  5. Go to sleep.

Day 28

2 Days Remaining

Morning:

  1. Wake up and flush your system with 150 cl of water.
  2. Take the VegCspice smoothie, 10 mins after the water flush.
  3. Go to the toilet and clear your digestive system.
  4. Eat a breakfast heavy in meat and plant protein. Lentils (beans), are a good source.
  5. Go for a 1000 meters jog
  6. Squats: 200 (4x sets of 50 reps).
  7. Leg raises: 300 (6x sets of 50 reps)
  8. Come back home and take your bath.
  9. Go to work or start your day’s activities

Afternoon:

  1. Flush your digestive system with 75 cl of water.
  2. After 30 mins, you can eat a huge platter of protein lunch.
  3. Keep your mouth busy by consuming a bar or bowl of yogurt.
  4. Drink 2 cups VegCspice smoothie.

Evening:

  1. The first thing you do in the evening is to flush your digestive system with 75 cl of room temperature water. Remember, water used in the water flush cannot be hot or cold. The temperature of the water should be between 25 – 37 degrees Celcius.
  2. Eat a dinner rich in meat and vegetables, but low on carbs.
  3. Go outside for your sprint. 5x 100 meters sprint. Make sure you warm up properly before the sprint, with jumping jacks.
  4. After completing the 500 meters sprint, go inside your home and take a hot shower to loosen sore muscles.
  5. Drink a cup of the VegCspice smoothie.
  6. Today you are now free to use a little screen time.

Day 29

1 Day Remaining

Before we knew it, you only have 1 day remaining in your 30 days abs weight loss program.

It has been rough, but you soldiered on, so you have my sincere and utmost respect.

You will be repeating your plan for yesterday.

Morning:

  1. Wake up and flush your system with 150 cl of water.
  2. Take the VegCspice smoothie, 10 mins after the water flush.
  3. Go to the toilet and clear your digestive system.
  4. Eat a breakfast heavy in meat and plant protein. Lentils (beans), are a good source.
  5. Go for a 1000 meters jog
  6. Squats: 200 (4x sets of 50 reps).
  7. Leg raises: 300 (6x sets of 50 reps)
  8. Come back home and take your bath.
  9. Go to work or start your day’s activities

Afternoon:

  1. Flush your digestive system with 75 cl of water.
  2. After 30 mins, you can eat a huge platter of protein lunch.
  3. Keep your mouth busy by consuming a bar or bowl of yogurt.
  4. Drink 2 cups VegCspice smoothie.

Evening:

  1. The first thing you do in the evening is to flush your digestive system with 75 cl of room temperature water. Remember, water used in the water flush cannot be hot or cold. The temperature of the water should be between 25 – 37 degrees Celcius.
  2. Eat a dinner rich in meat and vegetables, but low on carbs.
  3. Go outside for your sprint. 5x 100 meters sprint. Make sure you warm up properly before the sprint, with jumping jacks.
  4. After completing the 500 meters sprint, go inside your home and take a hot shower to loosen sore muscles.
  5. Drink a cup of the VegCspice smoothie.
  6. Today you are now free to use a little screen time.

Day 30

Day 30 | How to Lose 30 Pounds in 30 Days
Junk Day | 0 Day Remaining

Congratulations today is the last day of your program.

Today there won’t be a plan to follow. If you had followed this plan to the end, you will know how to craft the final day in the best way possible.

You have to finish the 30 Days weight loss program.

If you indeed followed the guide judiciously, then below are some things that might have happened to you.

  1. You have lost a tremendous amount of weight.
  2. Despite losing so much weight, you don’t have loose skin, since you followed the water flush therapy and VegCspice smoothie protocols to the book.
  3. You have higher self-esteem.
  4. You are healthier.

Make sure you share the post to different people

Conclusion

In conclusion, this is how to lose 30 pounds in 30 days.

  1. Stop sucking in your stomach to look fit. It causes your body not to get enough air, necessary for combustion to burn of excess fats. Limiting, how you can lose 30 pounds in 30 days.
  2. Engage in the water flush, which is totally different from drinking lots of water.
  3. Drink the VegCspice smoothie regularly.
  4. Know your body type.
  5. Eat Healthy foods, to better your health.
  6. Exercise regularly, by creating your personal home gym.
  7. Eat heathy good foods, by following the 50:30:20 rule. i.e. A diet consisting of 50% proteins, 30% vegetables or fruits, and 20% carbs or fats. Also meal prep.
  8. Stop bad habits.
  9. Follow the included diet and workout challenge.

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