Days 1-4

Day 1: 730 cals, 23g fat. 40 min cardio workout + situps etc

Day 2: 395 cals, 6.7g fat. 40 min cardio workout + situps etc

Day 3: 395 cals, 6.7g fat. Cycle (partly uphill) ~ 40 mins, 40 min cardio workout + situps etc

Day 4: 210 cals, 1.3g fat. Cycle (partly uphill) ~ 40 mins, 40 min cardio workout + situps etc