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Xtreme Fat Loss Diet Day 10

by Susan · 21 comments

I woke up today knowing it was going to be a great day!

It’s day 10 on the Xtreme Fat Loss Diet for me which means a Protein/Depletion Day, a lactic acid workout, and a 30 minute cardio session.

As I mentioned in my report yesterday, I am still feeling wicked sore from all of the weights I have been doing for 9 days straight. I know this is an extreme diet and exercise plan but I don’t think any good can come from repeatedly exercising muscles that are begging for a break.

Seeing as though today was a lactic acid workout, which is the most strenuous of all the workouts in the Xtreme Fat Loss Diet, and my glutes, hammies, and back are all screaming, I made the executive decision to skip the strength workout today. I was starting to worry I might really hurt myself, which totally isn’t worth it at this point in my life (I’ve already dealt with an torn ACL and some weird leg overuse injuries).

And although I am doing this primarily for my readers who are interested in or who are currently participating in the Xtreme Fat Loss Diet, I will have to cheer you on from the sidelines today so I can come back tomorrow stronger than before. I am a little sad to say that at 34 years old, my muscles don’t recover as quickly as they used to nor does the fat come off as easily.

So, as you can imagine, these last 10 days have been a trip!

I’m sorry to disappoint but I must urge you to do the same if you are feeling over worked in any way. It doesn’t make any sense to get hurt – tweak the workouts or eliminate one altogether to fit your current physical state. I know I will be back stronger then ever tomorrow and it will benefit me more in the end when I do.

OK, for my 30 minutes of cardio today I actually participated in a local 5K. I didn’t run, but I ran around with all my little “nieces” who chased me around the course and I also had to keep up with Scott who is 6’4″ and all legs. So, no strolling for me.

I also busted a** the rest of the day…did all of Scott’s yard work for him and we also gathered up all his empty bottles to take for refund…..and believe me this was no easy task.

For grubs I had the following today:


  • 2 eggs
  • 2 bacon


  • Beef jerky made at a local farm

Late lunch:

  • Salad with steak on top


  • Roast beef from a local farm, cottage cheese and salad

Again, I didn’t get to eat as much as I needed to on the protein days. Protein is just so heavy that it leaves me feeling totally satisfied. Maybe this will make up for some of the damage I do tomorrow on my cheat day!

Oh yeah, I went to the store tonight in preparation for my cheat day breakfast! Oh baby!

Hey, if you are also doing the Xtreme Fat Loss Diet then please leave me comments below about how you are doing, your challenges, questions, and successes! I can’t wait to hear them!

Talk to you on cheat day!

Your Friend and Coach,

Susan Campbell, MS, CSCS

P.S. What on earth are you waiting for? Thousands of people have already lost a ton of fat on the Xtreme Fat Loss Diet! Join them by clicking here now —>Xtreme Fat Loss Diet.

P.P.S. Feel free to join my FREE Xtreme Fat Loss Diet community by clicking the Xtreme Fat Loss Diet Community link at the top of this page! There are other Xtreme Fat Loss Diet participants who want to be in touch with you, ask questions, learn your challenges, and hear your best practices. Let’s lose fat together!

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1 Sara May 18, 2010 at 10:36 am

Thanks so much! Cottage cheese is a really good idea; I’m going to try that next time.

2 Sara May 17, 2010 at 9:33 pm

Hey Susan,

Did you eat your salad dry or did you have some salad dressing? I know you aren’t supposed to consume any added fat on protein-depletion days, but I can’t imagine having a totally dry salad. If you did use dressing, what kind did you use?

3 susan May 18, 2010 at 8:38 am

Hey Sara,

I have some seriously boring tastebuds so I was able to train myself a while back to eat salad dry…I don’t always but I can. In this case, I used cottage cheese to top the salad. I’m a ranch girl, so the creamy texture of the cottage cheese does the trick. That’s probably your best bet, but a small drizzle of any dressing (and I mean small) won’t make or break your Xtreme Fat Loss Diet results.

4 Kristin May 17, 2010 at 7:12 pm

Hey Susan,
Do you know if we need to re-calculate our macronutrients if we lose weight? I won’t be able to update my body fat percentage because I don’t have a scale at home but at least change the Lbs if I see them come down.

5 susan May 18, 2010 at 8:43 am

It won’t hurt to recalculate.

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