[wonderwoman]

I just finished reading Alwyn Cosgrove's Afterburn and guess what....their calorie consumption is in a deficit all the time. Workouts look somewhat similar to ours. And they start HIIT on day one.

I will tell you, it is quite intense and you can see how people will have results on the program. The goal of this program is fat loss. You can build muscle but the name of the program is "Extreme Fat Loss Training". The schedule is exactly like ours too. I would totally recommend people buy the course. I am going to adjust the nutrition portion to fit his. If someone has completed NROLFW already, this would be a great next phase. If you just started, it is quite similar that if you made the adjustments, it would not be too huge of a difference. NROLFW is a perfect intro to this. But I've heard others mention they have lifted before so this may be a good start.

A great investment. His website is alwyncosgrove.com.

And as everyone above has commented, if you are going to do a deficit you want to definitely increase that protein intake and cut down the carbs. Yes, won't build as much muscle but you will maintain your muscle and burn fat if you do it.