Extreme Two Weeks

7/27/2019 Extreme Two Weeks

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South Charlotte Personal Training

Metabolic Bursting Intervals:

The NEED for SPEED

Welcome to one of the smartest exercise protocols on the planet.

Whether youre really overweight and trying to accelerate your current fat loss,

youve hit a plateau, or youre 20% body fat or lower and looking to burn off the

last few pounds of stubborn fat.

Youve just found your solution.

For those of you who dont know by now, long boring cardio sessions are NOT thebest way to burn fat high intensity bursting intervals and strength training are.

Theyre the magic that makes the nutrition work.

Bursting intervals (aka metabolic bursting) are simply a very hard, short burst of

exercise (sprinting, jumping, cycling, bodyweight exercises, high intensity cardio,

etc.) thats at near max effort. This is followed by an active recovery period before

repeating another bursting interval.

This is quite a bit different than most trendy type of interval training techniques.Traditional intervals typically last anywhere between 1 to 2 minutes in length and

usually dont require max effort.

Bursting intervals, however, are shorter in duration (10 to 30 seconds) and

performed at or near max effort.

Youll see the longer one to two minute intervals referred to as Threshold

Intervals throughout this guide and Ill show you exactly how to apply them into

your exercise schedule after your 2 week plan to avoid hitting an exercise plateau.

But for the first two weeks youll be focusing primarily on the short, brief, higher

intensity exercise bursts.


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Youll discover how to combine this bursting technique with strategic steady state

cardio and resistance training to greatly enhance your ability to burn off stubborn

fat over the next two weeks.

Always remember that rapid fat loss is achieved primarily through exerciseintensity, NOT duration.

In fact, you can burn more fat and calories from the residual effect of just one

twelve to twenty minute session than a full hour of normal target-heart rate

cardio.

Multiple studies prove high intensity exercise sets off a series of metabolic

reactions inside your body that maximize fat loss and drastically improve overall

health.

Most new research even indicates that the benefits of this type of exercise now

go way beyond just what happens during the training session, as youll learn

below.

So before I introduce you to Interval Sequencing, lets cover the valid reasons why

this is superior to any other.

Heres an introduction to how this technique can trigger a permanent shift inyour metabolism.

Trigger a Shift in Your Metabolism and Make the

Switch from Slow Fat Loss to Extreme Fat Loss

Five Amazing Benefits of

Metabolic Bursting Intervals

1.Metabolic Bursting workouts UNLEASH your fat burning hormones


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It all starts with hormones called catecholamine. Catecholamine are fight-or-

flight hormones released by the adrenal glands in response to stress like high

intensity bursting. They are part of the sympathetic nervous system (SNS) and

they force the release of free fatty acids into the bloodstream. Catecholamine

eventually convert to dopamine, to norepinephrine, and eventually to

epinephrine, which ultimately forces the release of these free fatty acids.

In other words, these catecholamine break apart stubborn fat.

Several key studies also indicate that a series of 20 to 30 second sprints sharply

increased HGH (human growth hormone) in the body while exercising and also

for roughly 2 hours after a workout.

This is just one of the many reasons why strategic bursts are so much more

effective for fat loss than traditional exercise and old-school cardio.

Speaking of after, lets not forget about the famous After burn.

Bursting and intervals have the potential to increase your metabolic rate for 38 to

48 hours after doing just one 12-20 minute session.

Pretty amazing.

In the fitness world we call this EPOC or Excess Post-Exercise Oxygen

Consumption. EPOC is just a fancy acronym for the amount of fat and calories

burned AFTER a workout.

IMPORTANT: In order to get a maximum EPOC along with all the benefits below

you have to apply proper INTENSITY.

In other words, you have to push yourself out of your comfort zone.

So how do you really know if youre going hard enough to release an arsenal of fat

burning hormones while producing the maximum after burn?

Here are some guidelines:


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1) Lack of oxygen and feeling out of breath. Kind of obvious, but take this one

to heart. In fact, grunting, moaning, and crying out to the fat burning Gods

are not uncommon. Seriously, you need to bust it if you want results from

bursting.

2) Muscle burn (lactic acid overload). Sometimes you should notice your

chest burning for several minutes after your bursts. This is a good sign. It

means youre fight or flight response (SNS) has kicked up big time.

3) Increase in body temp or breaking a serious sweat. In fact, you should

continue to sweat for a while afterwards if you push yourself hard enough.

This is your bodys way of trying to cool itself down, but its also a sign that

youve pushed yourself hard enough to get the hormones going.

4) You must feel the pain. Just remember, when you think you cant do

another burst or intervaldo 1 or 2 more. At times you might feel tingles in

your arms, legs, or even in your head. This is commonly referred to as the

GH tingles and its another key indicator that youre performing your

bursts and intervals properly.

Caution: The decision to go all out and push yourself to these limits should

be cleared by your doctor first.

Its a process, NOT an event. If youre just starting out, gradually increase

intensity as you condition yourself week by week. But first things first

make sure youre healthy enough to go all out and apply these strategies.

2.Metabolic Bursting gets your fitter, FASTER

Researchers from 2 published journals found that bursts or sprinting for 20 to 30

seconds performed 3 times a week for 20 minutes or less produced the sameresults as 3 endurance (the slow boring stuff) cycling sessions, each of which

lasted 90 minutes to 2 hours.


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In other words, just one hour of bursting or sprinting over the course of a week

produced what would take up to 6 hours of the normal, boring textbook target

heart rate cardio.

Also, after just two weeks, or six total bursting/sprinting workouts, subjectsincreased their endurance by 100% and they began using oxygen more efficiently

to burn fuels.

3.Metabolic Bursting will burn more overall calories-especially FAT

calories

Although traditional, low-intensity target heart rate exercise gets a lot of the

attention and publicitysprint speed bursting type workouts actually deliver

superior fat-loss results.

Heres why.

Although you can maintain lower intensity workouts for longer periods of time (1

hour or more) and it allows you to supposedly burn a greater percentage of fat

calories (as opposed to carbs or stored glycogen)minute for minute the slow-

stuff burns substantially fewer total calories, therefore fewer fat calories as well.

In fact, subjects who engaged in these types of workouts increased the amount of

fat they burned 36% more than those who engaged in moderate intensity

exercise. Its because they higher intensity workouts produce more

mitochondria(your bodys cellular fat-burning powerhouse).

All this indicates is that adding bursting and interval workouts to your fitness

program also conditions your body to burn more fat during moderate-intensity

exercise, as well.

I know COOL.

SIDE BAR: I have lots of great info on how you can apply this strategy below by

sequencing your intervals.


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Lastly, bursting activates more fast-twitch fibers, which does not happen with the

slow-boring cardio workouts. Another bonus side effect of metabolic bursting.

4.Metabolic Bursting fuels your mind and might make you SMARTER

Research indicates that higher intensity workouts are a great catalyst for your

brain to produce more dopamine and serotonin. These are brain transmitters

that reduce stress during exercise and other activities.

There is also the evidence suggesting that bursting can increase the amount of

catecholamine your brain produces (discussed above). Remember, these are

neurotransmitters found in the amino acid tyrosine which help the body stay

sharp during prolonged periods of work, sleep deprivation, and other stressful

situationslike everyday life.

In other words, when you make time to go fast and burst on a regular basis you

wont feel lethargic after lunch anymore.

It seems to create the perfect synergy between the brain and the body.

5.Metabolic Bursting will put a spring in your step and make you feel

YOUNGER again

Have you ever noticed how kids have non-stop energy, can go all day long without

stopping and the last thing they want to do is sleep?

Its because they run around with the need for speed in their everyday activities

and their natural hormones are cranking.

It seems like we all start to lose that drive by the time we hit our late 20s. But

bursting workouts 3 to 5 time a week will create new confidence and an

appreciation for the spectacular engine we call our body.

Your body is supposed to have its engine revved up on a weekly basis. Its the best

form of physical and emotional renewal to release more fat burning hormones

and bring back some youthful energy.

As you can see, the benefits of this approach are very efficient and effective.


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I know this might sound like its a little advanced, but Ive dissected, researched,

and applied this protocol on other people and myself so average people like you

dont have to try and figure out all the scientific jargon.

To really achieve EXTREME fat loss, you need to combine the Metabolic Burstingtype of intensity with limited lower intensity.

Heres how it works

Using Sequencing To Target Stubborn

Body Fat & Pockets of Cellulite

Sequencing your workouts will help you do three very important things.

Be efficient: Youll be able to cut down the time you spend exercising. Gotta

love that.

Be a long term fat burner: Youll always know for a factthat youre

programming your body to use fat as its primary go to fuel source (so you

can actually see visible results from your effort).

Prevent plateaus and boredom in your long-term exercise approach: Youll

learn below how to use a variety of different stimuli to keep things fresh.

Youll also discover how to access different metabolic systems to keep your

body responding and making continuous progress.

SEQUENCE 1:

Aerobic/Endurance a.k.a. Steady State Cardio

In the aerobic pillar, oxygen is used to break down fatty acids and glucose torelease energy. In other words, oxygen is primarily present so you can go for

longer durations at a steady pace and the majority of fat calories burned happen

during the workout itself.


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Just remember: Aerobic means with oxygen (easier) and anaerobic means

without oxygen (harder).

Perform this type of workout at least 1 or 2 times weekly for 30 to 60 minutes. No

more, no less.

Pros:

Easier to use and apply immediately because of lower intensity.

Great conditioning for heart and cardiovascular system.

A strategic primer for your body to respond to other pillars properly.

Cons:

Consumes more time than intervals like H.I.I.T. or metabolic bursting workouts

(The other 2 pillars)

Only burns fat and calories DURING the workout. Again, this type of cardio only

elevates your metabolism for about an hour afterwards. In other words, this type

of old-school type of exercise has the least impact on your post workout calorie

burn (The other 2 pillars will elevate your metabolism for 4 to 48 hours

afterwards).

Your body adapts VERY quickly to this type of exercise so its only effective if you

use it synergistically with the other 2 pillars.

Beginner Intermediate Advanced

Duration: 30 minutes 45 minutes 60 Minutes

Intensity: Level 1 to 2 Level 2 Level 2 to 3

Intensity Level Guidelines for the Aerobic Sequence

(All steady state cardio)*

1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max

(220 age + 10 beats x .72 to .75)


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2) Make sure to stay at same pace the entire Aerobic-Endurance Phase and use

the talk test; if you can have a normal conversation you are not going hard

enough, but if you feel you have to slow down youre probably going too hard.

3) Duration should be 30 to 60 minutes performed at least 1 time weekly.

4) Type of exercise is optional but running has been shown to burn the most fat

and overall calories.

Level 1 = Warm-Up or Slow Pace

Level 2 = Medium

Level 3 = Medium-High

Level 4 = High

Level 5 = Hard as you can go(based on your current level of personal

condition)*Intensity levels are different for every person and are based on your current

condition, age, gender, or other limitations, so please gauge your intensity

level based on where youre at right now personally.

SEQUECE 2:

Threshold Intervals

This is the pillar just above Aerobic training. You can typically stay in this

anaerobic pillar for 45 seconds all the way up to 3 minutes at a time before letting

your heart rate come back down and recovering.

This pillar has several important benefits.

Research shows that threshold training allows your body to respond continuously

from the aerobic type training discussed above. This is important to know

because so many people hit the dreaded weight loss plateau when they get stuckin the aerobic pillar.

Threshold intervals will also help you burn more fat and calories when

incorporating a base of pillar 1 and pillar 3 along with it. Nice!

Perform 1 or 2 times weekly for 30 to 40 minutes.


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Pros:

Generally fun to do because its constantly changing.

Moderately efficient so it can save you some time.

Intense enough to produce results even though more recovery time isrequired between intervals or bursts.

Conditions and primes your cardiovascular system to burn more calories

(especially fat calories) when applying the other 2 pillars.

Cons:

Sometimes difficult to gauge intensity because intervals (bursts) last 1 to 3

minutes long.

Only elevates your metabolism for about 4 hours afterwards (this is still a

more effective post workout metabolic burst than pillar 1, but not nearly as

efficient as pillar 3 see below).

Must pay close attention to the protocol for it to have the proper effect. In

other words, you must plan your work and work your plan when doing this

type of training.


Duration: 30 minutes 30 40 Minutes 30 40 Minutes

1 2 min @ 3 1 2 min @ 3-4 1 min @ 4 5

Intensity: 2 min @ 1 3 min @ 1 2 min @ 1 or 2

(repeat x 5) (repeat x 5) (repeat x 5)


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EXAMPLE SEQUENCE 2 THRESHOLD BURSTING ROUTINE

Intervals Intensity

& Pacing Level

1 to 5 Warm Up 1

5 to 6 Interval 3

6 to 8 Recover 1

8 to 9 Interval 4

9 to 11 Recover 1

11 to 12 Interval 4

12 to 14 Recover 2

14 to 15 Interval 5

15 to 17 Recover 117 to 18 Interval 5

18 to 25 Recover 2

25 to 30 Cool Down 1

Workout PlanMinutes

Total Time: 30 min.

Intensity Level Scale & Guidelines


Level 2 = Medium


Level 4 = High

Level 5 = Hard as you can go (based on your current level of personal

condition)

*Intensity levels are different for every person and are based on your current

condition, age, gender, or other limitations, so please gauge your intensity level

based on where youre at right now personally.

**Make sure you have a clean bill of health from your doctor or medicalprofessional before attempting high intensity exercise.


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SEQUENCE 3:

Creatine Phosphate Metabolic Bursting

High Intensity Intervals a.k.a. H.I.I.T.

Lastly is creatine phosphate (Metabolic Bursts or HIIT; High Intensity Interval

Training). This system can only support high intensity effort for 15 to 45 seconds

at a time.

Although Metabolic Bursts or H.I.I.T. workouts only last 12 to 20 minutes in

duration, they will increase the capacity of both the aerobic AND anaerobic

systems at the same exact time.

This is typically unheard of when it comes to exercise and its the only protocol

proven to have this effect. Also, study after study shows your metabolism will be

elevated for 24 to 48 hours from just one pillar 3 workout.

Again, just remember more is not better. Doing a bunch of pillar 3 workouts

every week is not the answer, but it definitely yields the most results for the time

invested.

Continuously using all 3 pillars sequentially is the solution.

Lastly is creatine phosphate. This sequence can only support high intensity effort

for 10 to 30 seconds at a time.

Although bursting or HIIT workouts are shorter in duration, they will increase the

capacity of both your aerobic AND anaerobic systems at the same exact

time.

This is typically unheard of in almost all scientific research and its the only

protocol proven to have this effect. Also, study after study shows your

metabolism will be elevated for 24 to 48 hours from just one pillar 3 workout

(EPOC effect discussed previously).


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Again, just remember that more is not better. Doing a bunch of sequence 3

workouts every week is not the answer, but it definitely yields the most results for

the time invested.

Youll perform this sequence 1 to 3 times a week for 12 to 30 minutes.

Pros:

The laundry list of stuff thats been previously discussed above at the

beginning of this guide (hormones, EPOC, brain chemicals, etc.)

Saves you a ton of time.

Cons:

Difficult to perform if you have limitations or heart challenges (but can still

be applied by anybody whos healthy enough to exercise).

FACT: Most people dont have the guts to push themselves hard enough

and reach the intensity levels necessary to actually activate the metabolic

triggers that this system can unleash. I know Ive beaten this drum to death,

but it is THAT important.

More potential to cause an injury if not approached safely (always need a

thorough warm-up and cool down)

Not a quick fix or cure-all (but definitely gives you the most bang for your

buck), so it needs to be combined with the other 2 sequences in order to

work effectively and efficiently.


Duration: 20 minutes 12 Minutes 12 Minutes

40-45 sec @ 4 30 sec @ 4-5 20 sec @ 5

Intensity: 1:15 min @ 1 30 sec @ 1 10 sec @ 1

(repeat x 5) (repeat x 5) (repeat x 10)


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EXAMPLE ADVANCED SEQUENCE 3

METABOLIC BURSTING ROUTINE

Minute Intensity

Level

Warmp Up:

Slow Jog1-4 1-2

20 Second Burst or Sprint

With 10 Second Rest x 24-5 4


With 10 Second Rest x 2

5-6 4-5





Cool Down:

Slow Jog or Fast Walk8-12 1-2

Optional Steady State Cardio to

Burn Off Free Fatty Acids12-30 2-3

Workout Plan*Bursting-Interval

Sequence

Intensity Level Scale & Guidelines


Level 2 = Medium


Level 4 = High

Level 5 = Hard as you can go (based on your current level of personal

condition)

*Intensity levels are different for every person and are based on your current

condition, age, gender, or other limitations, so please gauge your intensity level

based on where youre at right now personally.

**Make sure you have a clean bill of health from your doctor or medical

professional before attempting high intensity exercise.


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Its nice to know that the time and effort invested into pillar 3 will still be working

up to 2 days latereven while youre sleeping. Now thats a beautiful thing!

One final note on Sequence 2 and 3

Feel free to walk briskly for 10 to 30 minutes afterwards if time permits. A lot of

research shows this will help the heart utilize oxygen properly and enhance fat

loss by burning off the Free Fatty Acids that your body will release during high

intensity bursts of exercise.

This sequencing strategy is how you can go from 8 to 10 hours of exercising every

week, all the way down to just 4 or 5 hours a week. Ironically, most of the time

youll probably double your results at the same exact time.

In order to consistently push through weight loss plateaus, you must continuously

use all 3 systems in the proper sequence.

When you use this approach sequentially in the proper order, you can force your

body to feed on more fat.

Youll be using a more advanced short term aggressive example of sequencing in

your 2 week exercise plan.

After youve finished your 2 week extreme fat loss plan, you can implement the

strategies just discussed above and continue to sequence your intervals. This will

keep your body responding to the different stimuli.

A great protocol to follow long term is performing resistance training at SCPT on

Mondays, Wednesdays, and Fridays and using Tuesdays (Sequence 3), Thursdays

(Sequence 2), and Saturdays (Sequence 1) for cardio / intervals / bursting days.


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Your 2 Week Extreme Fat Loss

Exercise Schedule

1 2 3 4 5 6 7

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

H.I.R.T.

SCPT

Session

SCS

SCPT

Cardio

Sequence

Sequence

1, 2 & 3

combined

H.I.R.T.

SCPT

Session

SCS

SCPT

Cardio

Sequence

Sequence

1, 2 & 3

combined

H.I.R.T.

SCPT

Session

Steady

State

Cardio

(A/E)

aerobic/

endurance

Sequence

1

Threshold-

Depletion

Cheat Day

Workout

8 9 10 11 12 13 14

Monday Tuesday Wednesday Thursday Friday Saturday Sunday

H.I.R.T.

SCPT

Session

SCS

SCPT

Cardio

Sequence

Sequence

1, 2 & 3

combined

H.I.R.T.

SCPT

Session

SCS

SCPT

Cardio

Sequence

Sequence

1, 2 & 3

combined

H.I.R.T.

SCPT

Session

Steady

State

Cardio

(A/E)

aerobic/

endurance

Sequence

1

Threshold-

Depletion

Cheat Day

Workout

WEEK

1

Week

2

SCS Metabolic Bursting Hot Sheet

As you can see from the 2 week schedule above, youll be performing SCS

metabolic bursting workouts on Tuesdays and Thursdays and one steady state

cardio session on the weekend on days where carb intake is lower to maximize fat

burning and hormones.

Notice: Dont skip the stead state cardio. This session will condition your body to

burn more fat during your other workouts because youll be training the aerobic

system all by itself. This serves as a primer to help make the higher intensity

workouts more effective.


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The SCPT Cardio Sequence Setup*Phases described here are broken down and simplified with detailed guidelines and instructions on your

workout log sheets.

Phase 1: Warm Up

5 minutes

Goal

Warm up muscles to get blood flowing and prevent injuries

Lower and stabilize insulin to get your metabolism into a fat burning environment

Phase 2: Bursting Sequence

5 to 10 short hard 30 second bursts

Goal

Release Fat-Burning Hormones to help break up stubborn fat

Create more blood flow to stubborn fat and/or pockets of cellulite

Phase 3: Short Duration Strategic SteadyState Cardio

10 minute low intensity cardio

Goal

Allow heart rate to settle down and force Free Fatty Acids to dump into the

blood stream and being the process of burning them off

Phase 4: Strategic Threshold Intervals

15 minutes of longer 45 to 60 second intervals with 2 minutes of walking /

recovery between intervals

Goals


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Continue the release of fat burning hormones

Continue to burn off free fatty acids in the blood stream

Enhance EPOC (after-burn)

Phase 5: Free Fatty Acid Finisher FFAF 10 to 30 minutes of steady state cardio

Goals

Burn off any remaining free fatty acids in the bloodstream

Cool down properly

SCPT Cardio (Day 2, 4, 9 & 11)

Phases 1 thru 5 Minute IntensityLevel

Warm Up 1 5 1 - 2Metabolic Burst for 30

seconds followed immediately

by walking for 30 seconds

(Repeat 5 to 10 times)

5 10 Burst: 5

Walk: 1

Walk slow or slow jog for

10 minutes 10 20 1 2Threshold Burst for 45 to 60

seconds followed immediately

by walking fast for 2 minutes

(Repeat 5 times)

20 35 Burst: 4

Walk: 2

Steady State Cardio

(Free Fatty Acid Finisher)35 45 3

Complete

Intensity Level Guide

Level 1: Warm-Up or Slow Pace

Level 2: Medium

Level 3: Medium-High

Level 4: High

Level 5: Hard as you can go (based on your current fitness level)


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*Intensity levels are different for every person and are based on your cu rrent condition, age, gender, or other

limitations, so please gauge your intensity level based on where youre at right now personally.

Steady State Cardio

A/E: Aerobic/Endurance

Day 6 & 13

Sequence 1

Protocol

Minute Intensity

Level

Warm Up 1 5 1 - 2Aerobic Phase

70-75% of heart rate max

(220 age + 10 beats x .72 to .75)

5 40 2 - 3

Aerobic-Endurance Burst 40 45 4Cool Down

5 to 10 Minutes45 50 1

Intensity Level Guide

1) Maximum Fat-Burning Zone is 72-75% of Heart Rate Max

(220 age + 10 beats x .72 to .75)

2) Make sure to stay at same pace during the entire Aerobic-Endurance Phase and use the talk test; if

you can have a normal conversation you are not going hard enough, but if you feel you have to

slow down youre probably going a little too hard.

3) Total duration should be around 45-50 minutes.

4) Type of exercise is optional but running has been proven to burn the most fat.

Level 1: Warm-Up or Slow Pace

Level 2: Medium

Level 3: Medium-High

Level 4: High

Level 5: Hard as you can go (based on your current fitness level)

*Intensity levels are different for every person and are based on your current condition, age, gender, or other

limitations, so please gauge your intensity level based on where youre at right now personally.


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Threshold-Depletion Cheat Day Workout

Day 7 & 14

Exercise Minute IntensityLevel

Jog at a steady pace 1 5 1-210 pushups, 10 triceps dips, 10

bodyweight squats or lunges 5 6 3-42 Minute Threshold Interval

(cardio exercise of your choice)6 8 3-4

Recover: Slow pace or Fast walk 8 9 110 pushups, 10 triceps dips, 10

bodyweight squats or lunges 9 10 42 Minute Threshold Interval

(cardio exercise of your choice)10 12 4

Recover: Slow pace or Fast walk 12 13 110 pushups, 10 triceps dips, 10

bodyweight squats or lunges13 14 4

2 Minute Threshold Interval

(cardio exercise of your choice)14 16 4-5

Recover: Slow pace or Fast walk 16 17 13 Minute Threshold Interval 17 20 4-5

*Free Fatty Acid Finisher (FFAF): 15 to

30 minutes of steady state cardio20 50 2-3

*FFAF: Use your favorite Steady State Cardio or Medium Pace Jog for 15 to 30 minutes after to eat up Fatty Acids

present in the blood stream and prevent re-esterification (restoring of fatty acids).

*If possible, perform this workout an hour or two before yourbiggest cheat day meal (not mandatory, but recommended)


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BONUS WORKOUT

Example: AB Targeted Cardio (ATC)

*Bursting / Interval& Cardio Sequence

Minute IntensityLevel

Warm Up 1 5 1-2Burst or Sprint for 20 seconds

rest 10 seconds

(Repeat 10 to 20 times)5 15 Burst: 5

Rest: 1Mini Cool Down

Walk briskly 2 minutes15 17 1

10 minutes ab circuit

(see below) 17 27 -20 to 30 Minutes of SteadyState Cardio to burn off Free

Fatty Acids in Stomach Area

27 50 2-3

End Workout

AB CIRCUIT

Pick 1 exercise for upper

Abs, 1 for lower, 1 oblique,

And 1 core

Minute Intensity

Level

Perform 10 to 15 reps for each

exercise. Do all 4 exercises

back to back with no rest. Rest

60 seconds between circuits.

Repeat circuit 3 to 5 times.

17 27 4-5

*You can use this protocol in place of any bursting interval

workout after your 2 week plan is finished.


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Portion Control Guidelines

-P- Protein = Size of your palm

Women: 15 to 35 grams

Men: 20 to 45 grams

-S- Starches = Size of your clenched fist

Women: 25 to 35 grams

Men: 40 to 50 grams

-V- Vegetables = Size of your clenched fist or more

Women: 1 to 1.5 cups

Men: 1 to 2 cups

-F- Fats = Size of the end of your thumb

Women: 1 tbsp

Men: 1 to 2 tbsp

-FF- Free Food

No calorie counting or portion guidelines

Dont binge or stuff

NOTE: These are acceptable ranges and do not have to be exact. If

you go over or under a little bit, dont sweat it as long as youre making

healthy choices when youre supposed to.


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Baseline Days-Moderate carb-

As the name implies, we want to give your body a baseline to start from. This baseline will be drasticallydifferent from what your body is used to and this is exactly what we want. The trick is not to find the

bodys point of adaptation and stay there, but to force the body to adaptand then keep adapting.

On Baseline days, youll be strength training at the studio with your trainer to ensure the extra carbs are

being utilized to stimulate lean calorie burning muscle and replenish glycogen (stored energy) levels

through strategic carb intake.

Youll be allowed to consume two starches and one piece of fruit in separate meals.

As mentioned in the tips, youre only allowed to eat a fruit and starch together in the same meal if its

combined with a protein in your very first post workout meal 30 to 60 minutes after your HIRTsessions with your trainer.

So youll always make sure you plan out your starches and fruit to be consumed with a complete

protein source. Its also recommended that you time your carb intake (both starches and the piece of

fruit) to be eaten at one of three different times.

1. In the morning when insulin sensitivity is at its highest.

2. Three to four hours before your HIRT workouts at the studio with trainer.

3. Within one to three hours after your HIRT workouts with trainer.

You can feel free to eat your impact carbs at any of the above times. You can even have a starch or apiece of fruit with protein right before bedbut only if its within the 1 to 3 hour window after your

HIRT workout at the studio.

Again, your body is highly sensitive to nutrient intake before and after the HIRT workouts, so by

consuming the majority of your carbs within the one to three hour metabolic window of opportunity

before and after your higher intensity HIRT workouts, youll ensure none of the extra carbs will go to fat

spillover. Theyll automatically be used for energy (if consumed 3 or 4 hours beforehand) and for repair

and growth (if consumed within one to three hours after).

Additionally, youll prime your metabolic triggers to accelerate your fat burning on other lower carb days

of the plan.

NOTE: Dont overanalyze this process. Just customize your starch and fruit intake according to your own personal

schedule by following the rules.

Any fat intake will be from mostly friendly or good fat sources on Baseline days. Always remember to limit

your fat intake (10 grams or less) with meals containing starches and/or fruits. Impact Carbs + Too Much Fat = Fat

Storage.


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Deplete Day-Low carb-

Deplete days require a little more discipline and are very limited in food variety and choices, but it works.

Simply put, depleting is draining your muscles of their energy (glycogen) by lowering carb intake and outsmarting

your metabolism so it burns more fat.

Youll consume zero to minimal starches, zero fruits, and under 25 grams of impact carbs (non-fibrous) to force

short-term depletion of glycogen and extreme fat loss through short-term calorie restriction. This is achieved by

consuming animal proteins, green veggies, and friendly fats throughout the day.

The Meat & Nuts Breakfast (P/V/F or P/F)

One of the more recent tricks I just learned is rotating different meats and nuts for breakfast on Deplete Days. This

foods combination is excellent for controlling blood sugar levels through the meat and nuts combination.

This will also help with your energy and concentration while depleting carbs. Youll notice improved mental focus

and energy because you wont experience a blood sugar crash thats typically associated from a high carb

breakfast.

After you finish your two week plan, feel free to rotate different meat and raw nuts for breakfast on lower carb

days. Use various types of meats from your authorized foods list and rotate your nut sources from almonds,

pistachios, cashews, pecans, walnuts and Brazil nuts. Just watch the portion sizes of nuts. Try to stick with about 1

oz.

Of course its always a good idea to add in a cup of fibrous green veggies along with the meat and nuts combo.

Deplete Days Serve Several Powerful Purposes

1. Its one of the fastest ways to drain the body of carbohydrate stores and/or muscle glycogen.

Recall that glycogen is stored energy (from carbohydrates) in the muscle. If glycogen is there, the body will

typically use glycogen instead of fat for energy. Its that simple. We are re-directing where your body goes to find

fat. Thats why youre going to cut out all starches, fruits, and other impact carbohydrates on your

bursting/interval days.

This is how you teach your body to go get fat instead of glycogen or even worse calorie burning muscle

tissue.

2. Depleting shuts off the bodys dependence on sugars.

Over time, if youve ever yo-yo dieted or just eaten unhealthy for lengthy periods of time you program your body

to be a carb and sugar burner. In other words, your metabolism is kind of damaged and messed up. Depleting will

help heal the damage.


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Think of it as FIXING your broken metabolism

3. Depleting helps lower insulin and stabilize blood sugar for faster fat loss.

Anytime you eat carbs (especially by themselves) you raise insulin. And in the presence of insulin, its nearly

impossible to burn fat. So if youre eating small frequent meals with moderate carbs (even if theyre healthy

choices) you could be living with chronically high insulin levels and keeping your body in a fat storing

environment.

Deplete days will help you cure this nagging problem.

4. Primes your muscles and hormones to want and need more carbs as you alternate back and forth

with baseline days and live everyday life.

When you combine proper Deplete days with bursting-intervals, you accelerate the process of draining muscle

glycogen, which makes extra room in your tank (muscles) for extra carbs on your Baseline and Cheat days.

Count Carbs on Your Deplete DaysYour meal plans for Deplete Days are precisely calculated so that you eat less than 25 grams of impact

carbohydrates per day during this 2 week cycle. Impact carbs are all NON-fibrous carbohydrates.

Weve taken all the guesswork out of how to eat, what to eat, and when. Your meal plan contains a complete

menu of daily meals for men and women to monitor carb count very closely.

We have provided everything you will need to stay on track. You will have the times of day, meals, portion sizes,

mini-recipes, and complete substitution lists, so you have choices, not restriction. You will have some flexibility but

be precise with what you eat and how much.

Follow the plan precisely and Deplete days and youll maximize its effectiveness.

You will notice that protein is a staple and must be consumed at every meal. Vegetables are also a vital part of this

lifestyle. Please notice that you are to eat only certain vegetables on deplete days. Certain vegetables are omitted

for specific reasons related to maximize fat loss.

Since were restricting and drastically reducing carbs on Deplete days, your body will need to find an energy-rich,

calorie-dense food source somewhere else. Friendly fats are your answer. In fact, fat is one of the primary ways to

sustain you on Deplete days.

Being precise on Deplete days puts you in control of how your body responds instead of sending your body mixed

messages that will hinder results as you move through the 14 day plan.

On Deplete days youll be performing the bursting-interval training workouts to force your metabolism to burn

excess glycogen and target stubborn body fat.

This will also help create a short-term calorie deficit on these days while carbs are kept to minimum.


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Strategic Cheat Day-Free Day-

By using strategic cheat days at least one day a week, you can reset your hormones and give your metabolism aboost at the same time. PLUS, who doesnt want a good ole cheat day.

Youll increase your intake of calories (starches, fats, etc.) to boost metabolic rate, reset fat burning hormones, and

assist in repair and growth. Most importantly this serves as a physical and psychological reward along with a

break from clean eating.

Cheat days are like free days. This means you can perform longer duration cardio at a lower intensity (or you can

do full body circuit training) to burn off excess calories and help your body take advantage of the extra calorie

intake. You can also relax and take this day off, just make sure you get in lone long duration lower intensity cardio

workout per week when using a cheat day.

Also, make sure you dont abuse this day. Have fun, relax, and enjoy your favorite foods, but dont binge, stuff or

abuse alcohol. This will negate the hormonal response youre trying to achieve.

Your 2 Week Extreme Fat Loss

Meal Plan Overview

Week 1 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Baseline Deplete Baseline Deplete Baseline Deplete Strategic

CheatStarch 2 Starches No 2 Starches No 2 Starches No Free

and Fruit 1 Fruit Starches 1 Fruit Starches 1 Fruit Starches Day

Amount or Fruits or Fruits or Fruits (Carb

Load)

Week 2 MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY

Baseline Deplete Baseline Deplete Baseline Deplete Strategic

Cheat

Starch 2 Starches No 2 Starches No 2 Starches No Free

and Fruit 1 Fruit Starches 1 Fruit Starches 1 Fruit Starches Day

Amount or Fruits or Fruits or Fruits (Carb

Load)

You can swap Saturday and Sunday so that your cheat day is on Saturday if you want


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2 Week Extreme Fat Loss Boot Camp & Meal Plan

Meal Plan Cycle Rules

(3) Baseline (Maintenance) days (3) Deplete (Low Carb) days(1) Strategic Cheat Day

1. Journal your food and water intake daily for at least 14 days straight.

2. Consume protein in every meal and eat every 3-4 hours until bedtime.

3. Must have minimum of 4 meals each day; five small meals preferred. Sixth meal is typically

for advanced users with faster metabolisms.

4. Monitor your portion sizes. Follow portion control guidelines. (Try not to eat out. If you do,

get a to-go container at the beginning of your meal and portion control your food).

5. Follow your Food Codes for each day. Use your substitutions and master grocery list to

replace foods you dislike on the meal plans.

6. Drink your minimum filtered water amount per day (Women 70-80oz, Men 100-128oz per

day).

7. Eat foods only on 2 Week Extreme Fat Loss Meal Planner or from your healthy choices and

substitutions food lists below.

8. Make sure to follow the food directions below each day on your meal plans for specific

instructions and any modifications.

9. No protein bars, low carb foods or fake diet foods unless absolutely necessary.

10. Try to avoid alcohol. It can mess up the hormonal response youre trying to achieve with fat

loss and cheat days.

11. Dont force meals or eat too much at each meal. You should never feel full.

12. Make sure to always have a water bottle, shaker and a quality whey protein powder with

you at all times so you always have access to protein when life happens and you werent able to

plan ahead.


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2 Week Extreme Fat Loss Macronutrient Timing

Interval or Cardio Day Studio Training Day

Meal Time Fats UP/Carbs DOWN Fats DOWN/Carbs UP

Meal 1Post

WorkoutP/F or P/V/F P/S/A

Meal 2Mid-

MorningP/F or P/V P/S/V

Meal 3 Afternoon P/V/F P/V

Meal 4 Dinner P/F or P/V/F P/V/F

Meal 51-2 hours

before bedP/F or P/V/F P/F or P/FF

Deplete Baseline

S = Starch P = Protein V = Veggies

A = Fruit F = Fat / Oil

Make sure to get 3 servings of vegetables daily.

An optional sixth meal is shown below in your deplete day meal plans. This is typically

for advanced folds with faster metabolisms.

Youll only see 5 meals on your baseline days and an option for 4, but make sure you get

your post workout starch and fruit together. This ensures maximum glycogen

replenishment, keeps your metabolism healthy and helps facilitate recovery.

Try to get a least four meals a day. Five is ideal, but instructions are provided below

each individual days meal plans below.


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Baseline Days 1 & 8

MEAL TYPE WOMEN MEN

1 or

Post

Workout

P/S/A

Prepare 1/2 cup slow cook oats mix in 1

scoop whey protein powder and 1/2 cup ofyour favori te berri es (add s tevia to sweeten

more) OR you can ha ve 1 sc oop of whey

protein blended with favorite fruit, water,

and i ce. Starch on the side: 1/2 cup of

potatoes, ri ce, yam or oatmeal.

Prepare 1 cup slow cook oats mix in 2

scoops whey protein powder and 1 cupof your favorite berries (add s tevia to

sweeten more) OR you can have 2

scoops of whey protein blended with

favori te fruit, water, and ice. Starch on

the side: 1 cup of potatoes, ri ce, yam, or

oatmeal.

Supplements (F): 3 grams of fish oi l (with meal 2) 3 grams of fish oi l (with meal 2)

2 P/S/V3-4oz seasoned chicken breast

1 cup broccol i or green bean

1/2 baked potato or yam

6oz seasoned chicken breast

1 cup broccol i or green beans

1 baked potato or yam

3 P/V20-25gra ms Whey Protein Shake, 1/2 cup of

your favori te veggies on si de (raw or

steamed)

30-40gra ms Whey Protein Sha ke, 1 cup of


steamed)

4 P/V/F

4-6oz Cod, Tilapia, or your favorite grilled

fish. Sala d with tomato, onion, & cucumber

1 tbsp of extra virgin olive oil & vinegar or

low calorie l ow sugar dressi ng.

6-8oz Cod, Tilapia, or your favorite grilled

fis h. Sala d with tomato, onion, & cucumber


low calorie l ow sugar dressi ng.

5

P/F

or

FF

Double Chocolate Protein Pudding (see

recipe below) or replace with Baseli ne

Dessert from your bonus gui de)


recipe below) or replac e with Baseli ne


*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match

your schedule if you do not workout firs t thing in the a.m.

Type KeyP = Protein S = Starch A = Fruit

V = Vegetables F = Fat FF = Free Food

1. The above example food plan shows a 5th Free Food or Healthy Dessert. You may only

consume 4 meals and skip the second starch meal for more aggressive fat loss, buts

mandatory to have your post workout starch and fruit.

2. If you would like to substitute a different food at any particular meal, you must follow

the type listed next to that meal and substitute the same type of food listed on your

substitutions or master grocery listed below for baseline days.


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Deplete Day 2 & 9

MEAL TYPE WOMEN MEN

1 P/V/F

1 whole egg with 2-3 egg whites

scrambled with 1/2 cup of spinach or

broccoli , topped with 2oz l ean ground beef

and spri nkle of cheese, 12 raw wal nuts

3 whole egg with 3 egg whites s crambled

with 1 cup spinach or broccoli, topped with

3oz lean ground beef and spri nkll e of

cheese, 15-20 raw wal nuts

2 P/V20-25gra ms Whey Protein Shake

1/2 cup of ra w veggies on the si de

30-40gra ms Whey Protein Shake

1 cup of raw veggies on the si de

Supplements (F): 3 grams of fish oil (with meal 2) 3 grams of fish oil (with meal 2)

3 P/V/F

3 - 4oz chicken caesar sal ad or chicken on

la rge lettuce & cucumber sal ad, with 1 tbsp

of extra virgin olive oil & vinegar (watch

carb

count)

6 - 8oz chicken caesar sal ad or chicken on

la rge lettuce & cucumber sal ad, with 1 tbsp

of extra virgin olive oil & vinegar (watch

carb

count)

4 P/F20-25gra ms Whey Protein Shake with

12 raw walnuts

30-40gra ms Whey Protein Sha ke with

15-20 raw walnuts

5 P/V/F

4 - 6oz of grilled Cajun chicken (grill with

red pepper)

1/2 - 3/4 cup of broccol i or green beans

Sala d with l ettuce & cucumber

1 tbsp of extra virgin olive oil & vinegar

(watch carb count)

6 - 8oz of grilled Cajun chicken (grill with

red pepper)

1 cup of broccol i or green beans

Sala d with lettuce & cucumber

1 tbsp of extra virgin olive oil & vinegar

(watch carb count)

6 P/FDeplete Dessert of your choice from

bonus guide

Deplete Dessert of your choice from

bonus guide

Type Key

P = Protein V = Vegetables F = Fat

1. The above example food plan shows 6 meals. If you only consume 4 meals you may skip

meals 2 or 4 and meal 6, for a total of 4 meals that day.

2. If you only consume 5 meals then you may skip meal 2 or 4 or 6 for a total of 5 meals.



substitution list.

4. Zero starches or fruits on this day and make sure to watch for hidden calories.


31/45


Baseline Days 3 & 10

MEAL TYPE WOMEN MEN

1 or

Post

Workout

P/S/A

PB & J Protein oatmeal (see recipes

below) *Keep fat grams from PB under 10grams OR you can have 1 s coop of whey




PB & J Protein oatmeal (see recipes

below) *Keep fat grams from PB under 15grams OR you can have 2 s coop of whey


and i ce. Starch on the side: 1 cup of



2 P/S/V

4-6oz Turkey Burger on Portobell o (see

recipe below)

3/4 cup broccol i or green bean

1/2 baked potato or yam

6-8oz Turkey Burger on Portobell o (see

recipe below)

1 cup broccol i or green bean

1 baked potato or yam

3 P/V

20-25gra ms Whey Protein Shake, 1/2 cup of

your favorite veggies on s ide (raw or

steamed)



steamed)

4 P/V/F

3-4oz lean gras s fed beef or sa lmon

Sala d with tomato, onion, & cucumber


low calorie low sugar dressing

6oz lean gras s fed beef or sa lmon

Sala d with tomato, onion, & cucumber


low calorie low sugar dressing

5

P/F

or

FF



Dessert from your bonus guide)





your schedule i f you do not workout first thing i n the a.m.

Type Key

P = Protein S = Starch A = FruitV = Vegetables F = Fat FF = Free Food








32/45


Deplete Day 4 & 11

MEAL TYPE WOMEN MEN

1 P/V/F

Turkey Sausage Omelet (see recipe

below) with 12 raw walnuts on the side

Turkey Sausage Omelet (see below)

with 15-20 raw walnuts on the side

2 P/V20-25grams Whey Protein Shake with 1/2

to 1 cup of your favorite green vegetable

on the si de (no peas, c orn or car rots)

30-40grams Whey Protein Shake with 1 cup

of your favorite green vegetable

on the si de (no peas, c orn or carrots)


3 P/V/FLow Carb Tuna Salad (see recipe below) Low Carb Tuna Salad (see recipe below)

4 P/F20-25grams Whey Protein Shake with

12 raw walnuts

30-40grams Whey Protein Shake with

15-20 raw walnuts

5 P/V/F

3-4oz of lean red meat (grass fed if

possible)


Salad with tomato, onion & cucumber

1 tbsp of extra vi rgin oli ve oil & vinegar

4-6oz of lean red meat (grass fed if

possible)


Salad with tomato, onion & cucumber

1 tbsp of extra vi rgin oli ve oil & vinegar


bonus guide


bonus guide

Type Key







substitution list.



33/45


Baseline Days 5 & 12

MEAL TYPE WOMEN MEN

1 or

Post

Workout

P/S/A

1 whole egg with 4 egg whites, 1/2 cup

healthy hash browns or 1/2 cup oats withcinna mon and stevia , 1/2 grapefruit on the

si de OR you can have 1 s coop of whey



potatoes, yam or oatmeal

2 whole eggs with 4 egg whites, 1 cup

healthy hash browns or 1/2 cup oats withcinna mon and stevia , 1 grapefruit on the

si de OR you can have 2 scoops of whey


and i ce. Starch on the side: 1 cup of

potatoes, yam or oatmeal


2 P/S/V3-4oz chicken or turkey breast with 1/2 cup

black, brown, or white rice, 1/2 cup

asparagus of small spinach salad

5-6oz chicken or turkey breast with 1 c up

blac k, brown, or white rice, 1 cup

asparagus of small spinach salad

3 P/V

20-25gra ms Whey Protein Shake, 1/2 cup of

your favorite veggies on s ide (raw or

steamed)



steamed)

4 P/V/F3-4oz chicken caesar s alad or chicken

on la rge lettuce & cucumber s ala d, with

1tbsp of extra virgin olive oil & vinegar

6-8oz chicken caesar s alad or chicken

on la rge lettuce & cucumber s al ad, with

1tbsp of extra virgin olive oil & vinegar

5

P/F

or

FF



Dessert from your bonus guide)





your schedule i f you do not workout first thing i n the a.m.

Type Key

P = Protein S = Starch A = Fruit

V = Vegetables F = Fat FF = Free Food








34/45


Deplete Day 6 & 13

MEAL TYPE WOMEN MEN

1 P/F

1 whole egg with 2 - 3 whites

scrambled; topped with 2 oz turkey or

chicken breast & spr inkle of cheese,

12 raw walnuts on the side

1 whole egg with 4 - 5 whites

scrambled; topped with 2 oz lean

ground beef & sprinkle of cheese,

15-20 raw walnuts on the side

2 P/F1/2 cup cottage cheese (full fat brand

so carbs are reduced)


1 tbsp of flax oil or 1 tbsp heavy cream

3 P/V/F

3-4oz chicken caesar s alad or

chicken on la rge lettuce & cucumber

salad, with 1 tbsp of extra virgin olive

oil & vinegar (watch carb count)

6-8oz chicken caesar s alad or

chicken on large lettuce & cucumber

sal ad, with 1 tbsp of extra vi rgin olive

oil & vinegar (watch carb count)

4 P/F20-25gra ms Whey Protein Shake

3 grams of fish oil or 1 tbsp heavy cream


3 grams of fish oil or 1 tbsp heavy cream

5 P/V/F

4-6oz fresh fish

1 cup of broccoli

Lettuce & cucumber sa la d with 1 tbsp

of extra virgin olive oil & vinegar or

full fat dressing (watch carb count)

6-8oz fresh fish

1 cup of broccoli

Lettuce & cucumber sa la d with 1 tbsp

of extra virgin olive oil & vinegar or

full fat dressing (watch carb count)


bonus guide


bonus guide

Type Key







substitution list.



35/45


Strategic Cheat Days 7 & 14

MEAL TYPE WOMEN MEN

1 P/S/F

Power Protein Pancakes (see

bonus recipes)

Power Protein Pancakes (see

bonus recipes)Supplements

Muscular

Contractions

Multivitamin

Perform Glut 4 Activa tors 15 minutes

before cheating (see below)

Multivitamin



2 P/A

Late Morning Snack

Have a piece of your favorite fruit

with a protein shake or mix your

favorite fruit i nto your protein s hake.

Late Morning Snack

Have a piece of your favorite fruit

with a protein shake or mix your

favorite fruit i nto your protein s hake.

3 P/S (FF)

Lunch

Favorite Burger or Sub sa ndwich

with chips

Lunch

Favorite Burger or Sub sa ndwich

with chips

Muscular

Contractions





4 P/FF

Cheat

Favorite food and favori te dess ert.

Use protein a nd starchy cheat food

with small piece of dess ert (Don't

binge or s tuff)

Cheat

Favorite food and favori te dess ert.

Use protein a nd starc hy cheat food

with small piece of dessert (Don't

binge or s tuff)

Type Key

P = Protein V = Vegetables A = Fruit FF = Free Food

Notes: Its important to enjoy this day, but not to go overboard. In order to maximize levels

properly, stay away from alcohol, excessive intake of High Fructose Corn Syrup, deep-fried

foods and empty sweets like candy. Stick to things like pizza, spaghetti, lasagna, steak, and

fajitas. Sugars should be consumed in moderation and should come from rich sources like cake,

ice cream, or cheesecake. Dont binge or stuff.

Activate Glut 4 to limit fat spillover and force glycogen replenishment:

Example: Perform body weight movements (use one or more of the following: body weight

squats, lunges, jump squats, pushups, pull-ups, wall push-ups, wall triceps extensions, even

shoulder presses with a band will work) for 2 to 5 minutes 15 to 30 minutes before cheating

and again 30 to 90 minutes after cheating. Youll wind up with somewhere between 50 to 100

reps, but focus on time. This will bring GLUT-4 to the surface of muscle cells opening the

gateway for your cheat food to be shuttled into muscle and prevent fat spillover. Cool eh! Kind

of a pain yes I know, but worth it.


36/45


Authorized Food Choices for Baseline Days

Carb Choices for Baseline Days

Oatmeal, oat bran

Sweet potato, yam Wild rice, brown rice

Couscous

Kidney beans, black beans, black-eyed peas,

lima beans, red beans, marrowfat peas,

chickpeas, pinto beans, butter beans, navy

beans, lentils

Apples, oranges, apricots, peaches, pears,

grapes, kiwi, mango, watermelon,

honeydew, cantaloupe, rhubarb, plum,

pineapple, papaya, grapefruit, bananas,

grapes, blueberries, strawberries,

blackberries, raspberries, cranberries,

cherries

Light yogurt(no sugar added)

Whole Grain Breads: 100% Whole Wheat,

Ezekiel, Millet

100% whole wheat tortilla wraps

Quinoa

Potatoes

Corn, Peas, Carrots

Proteins for Baseline Days

Beef (steak, ground beef, etc.) grass fed

Cottage Cheese Deer/Venison

Eggs (whole or whites)

Fish (salmon, tilapia, haddock, mackerel,

cod, tuna, herring, etc.)

Ham (fresh)

Lamb

Milk protein powders (whey and/or casein)

Pork (tenderloin, chop, etc.)

Shellfish (scallops, shrimp, clams, oysters,

crab, lobster, etc.)

Skinless Chicken breast

Turkey breast

Fats for Baseline Days

Coconut Oil

Extra Virgin Olive Oil

Flax-seed oil

Marine/Fish Oils

Hemp Oil

Almonds

Brazil Nuts

Hazelnuts

Peanuts (in moderation)

Pecans

Walnuts

Veggies for Baseline Days

Asparagus

Broccoli

Brussels Sprouts

Cabbage

Carrots

Cauliflower

Celery

Collard Greens

Cucumber

Eggplant

Green Onion

Leek

Lettuce any type

Mushroom

Okra

Onion

Pepper, Bell

Radish

Snow Peas

Spinach

Tomato

Zucchini


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Authorized Proteins and Veggie Choices for Deplete Days

Veggies for Deplete Days

Asparagus

Broccoli

Cucumber

Lettuce

Cabbage

Cauliflower

Spinach

Radishes

Celery

Mushrooms

Peppers

Limit tomatoes

No Squash

No Zucchini

No Peas, Corn, or Carrots

Proteins for Deplete Days

Eggs and egg whites

Cottage cheese

Lean beef

Turkey breast

Chicken breast

Whey protein powder

Fresh fish: Salmon, Trout, Tuna, Cod

Fats for Deplete Days

Flaxseed Oil Fish Oil

Olive Oil

Cheese

Avocado

Coconut oil

Watch portion sizes on nut butters

Walnuts

Deplete Days

You may use condiments, but remember to always check and count carbs.

NOTE: Certain veggies are forbidden on Deplete days to help further accelerate fat loss.

Stick to the list on this page. These vegetables can be consumed on baseline days and are

normally healthy choices, but we want to limit calories and turn off sugars as much as

possible on Deplete Days.


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Other Miscellaneous Nutrition Tips and Insights

Coffee Intake

What about coffee? I get this question ALL the time.

The good news about coffee: In moderation it can help enhance the process of liberating fatty acids for fat

loss. Its also been shown to increase the absorption of post workout carbohydrate intake.

The bad news about coffee: Most people abuse coffee by drinking way too much or adding creamers and

sweeteners that are unhealthy and promote fat storage. Any type of excess caffeine intake can wreak havoc

on the adrenal glands and create a very acidic environment inside the body. This can definitely affect your fat-

loss goals negatively if not monitored properly.

Coffee Guidelines: Feel free to have a cup or two per day, but try to avoid artificial sweeteners and creamers

that have sugar and preservatives. I recommend using black coffee with a little bit of stevia. You can also add a

little organic heavy cream, almond or coconut milk. Just dont overdo it.

Vegan and Vegetarian Stuff

Many times it can be very tough for a vegetarian or vegan to follow a fat loss plan because their choices are so

limited on protein compared to us carnivores.

However, if you are comfortable with choosing healthy substitutions to replace animal proteins then you can

easily follow the food guidelines.

Here are a few options that might work: Protein Powder: Pea or Rice, Tempeh, Texturized vegetable protein,

Non GMO Soy foods (make sure its NON GMO), Veggie burgers, Tofu (watch for hidden fat content), Bean

Dishes, Baked Beans, Bean Burgers, Black Beans, Kidney Beans, Pinto Beans, Lentils, Red Beans, Hummus,

Refried Beans.

I also highly recommend finding some healthy recipes or modifying the recipes in this guide to include some of

the protein sources above.

Im also a huge fan of using raw (when it makes sense) but it usually tastes like cardboard and its typical ly

very expensive.


39/45


BONUS #1

Scientific Tips, Tricks, and Techniques For Extreme Fat Loss

Tip #1: Cheat Day Secrets and Strategies

*Purpose: To limit fat spillover by forcing storage of excess carbs as glycogen, stabilizing insulin and utilizing

the digestive system.

1. As always, try to get some type of intense workout the morning of your cheat day.

2. Make sure breakfast is not a binge meal and includes a lean protein.

3. Limit your cheat day to a five hour window. This will prevent binging, while providing a reward along with a

metabolic spark to help keep your metabolism happy.

4. Consume a small amount (80z) of grapefruit juice or eat grapefruit before your first cheat meal. This will

help stabilize insulin before the reefed or cheat. This is also a great time to consume a cup of coffee because itextends the fat burning effect of the caffeine.

5. Dont forget about chromium for insulin sensitivity on cheat days. A more recent discovery that potentially

works even better is Alpha-Lipoic-Acid(ALA). Take either one 3 times a day before cheat meals.

6. Drink 50 to 75 ounces of filtered water before noon. This will help prevent dehydration, set up the digestive

system for a healthy binge, and prevent early day cravings.

7. Dont weight yourself for at least 2 to 3 days after your cheat day. This will keep you psychologically in the

right spot because any weight youve gained is just water weight from carbs. You should be one to three

pounds lighter a few days after your cheat day if youre doing thingsproperly and using the next trick

8. Activate the glucose transporter GLUT-4 by performing short bouts of muscular contractions throughout the

reefed or cheat.

Example: Perform body weight movements (use one or more of the following: body weight squats, lunges, jump

squats, pushups, pull-ups, wall push-ups, wall triceps extensions, even shoulder presses with a band will work) for

2 to 5 minutes 15 to 30 minutes before cheating and again 30 to 90 minutes after cheating. Youll wind up with

somewhere between 50 to 100 reps, but focus on time. This will bring GLUT-4 to the surface of muscle cells

opening the gateway for your cheat food to be shuttled into muscle and prevent fat spillover. Cool eh! Kind of a

pain yes I know, but worth it.

Other cheat day tips and guidelines that will help you.

Try to avoid a lot of alcohol when cheating. This can mess up the metabolic and hormonal effect youre

trying to accomplish.

Try to avoid a lot of deep fried foods and high fructose corn syrup. Deep fried foods are basically void of

any nutritional value and therefore dont provide any metabolic or hormonal benefits for the cheat. HFCS

has been shown to potentially block or negatively impact leptin levels.

Again, its a cheat day so you dont have to get anal, but little tricks like this can really help.


40/45


Plan for extra water the day after a cheat day. Remember the extra water your body will carry (from all

the carbs) the next day. Thats why you hear people always talking about carb -bloat the day after

cheating. Water is great damage control to get you back on track.

Tip # 2: Manipulate Body Temperature

Heres a couple crazy body temperature tricks that have scientific validity and can be very effective to burn 1 or 2

extra pounds of fat per week.

1. Spend 15 to 30 minutes in a dry sauna or steam room after workouts. You can burn an additional 250 to

400 calories per day and increase the post metabolic after burn of exercise by raising the body

temperature. Ive been experimenting with this using a heart rate monitor and calorie counter and its

amazing how well it works to keep the heart rate up and burning calories after a workout. This will also

help burn off Free Fatty Acids that release into the blood stream after high intensity exercise.

2. Consume 40 ounces of ice water on an empty stomach immediately upon waking. This will raise metabolic

rate 5 to 30% for 40 to 60 minutes. Then have breakfast or perform a short duration high intensity

workout of some kind.

3. Shiver your way to fat loss. Short term cold exposure has some unbelievable benefits. Research shows it

stimulates BAT (brown adipose tissue or stubborn fat) to burn glucose as heat. It can also help release

fatty acids. Without getting too scientific, its basically fat that burns fat. Weird, I know but effective.

Heres how its done:

a. Take a Cold Shower. At the end of your shower turn the water as cold as you can handle it and let

the cold water run over your neck and shoulders for 30 seconds or longer. If you start shivering

you know youve done it long enough. The best times to do this are after a workout, early

morning or late evening.

b. Put large ice packs on the back of your neck and shoulders for 20 to 30 minutes. In the evening is

the best because blood sugar is lower.

c. Take an Ice Bath for 20 minutes (if youre absolutely insane ). Just like the other methods, early

in the a.m., late in the evening, or post workout is best.

Tip #3: Manipulate & Stabilize Blood Sugar

1. Consume 3 tablespoons of fresh squeezed lemon juice 15 minutes before or during meals. This will lower

blood sugar 10% or more.


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2. Certain types of cinnamon just before or during meals can lower the glycemic index of a meal up to 29%!

Saigon is the best and Cassia comes in second. Consume no more than 4 grams per day. 1.5 teaspoons

taken 4 times a day. This needs to be freshly ground or use the raw sticks that roll up like scrolls.

Tip #4: Minimize Fat Storing Estrogen

Gorge on cruciferous vegetables like broccoli, cauliflower, Brussels sprouts, kale and cabbage. If you just eat more

vegetables-lots more vegetables, you can control bad estrogen. This simple trick alone can help you burn more fat.

These vegetables contain a naturally occurring ingredient called 3,3-Diindolylmethane or DIM for short. DIM is a

compound derived from the digestion of indole-3-carbinol, which is found in these cruciferous vegetables.

DIM is strongly anti-estrogenic, and can help block xenoestrogens (sometimes called obsesogens), which can make

you store belly fat, so including them in your diet could go a long way.

It can also act as an immunostimulant, which means it can naturally boost your immune system.

Wikipedia even touts this ingredient to have various potent anticancer properties.

IMPORTANT: DIM is an oil soluble compound, so its best to consume these veggies with other oils and fats.

This will greatly enhance the absorption.

In other words, eat these specific veggies with things like wild caught salmon, fish oil, egg yolks, nuts, olive oil or

coconut oil.


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BONUS #2

Intro to Macro-Patterning Recipes

Low Carb Tuna Salad

Type: P/F

Serves: 2

Ingredients:

6 oz fresh tuna steak (6oz can of albacore tuna is ok too, but beware of high levels of mercury)

1 whole, hard boiled egg, chopped (or egg whites only if preferred)

1 tablespoon mayonnaise

1 small onion, diced

Dash of vinegar (optional but yummy!)

Diced celery to taste

Sprinkle of sea salt and pepper

Dash of sage

1 large tomato

Directions:

1. Slice tomato and spread evenly over medium sized plate

2. Combine all other ingredients together except tomato

3. Scoop over top of sliced tomato, serve and enjoy!

Turkey Sausage Omelet

Type: P/V

Serves: 1

Ingredients:

1 whole egg, 3 whites (women), 1 whole, 5 whites (men)

2 3 oz lean turkey sausage, cooked and crumbled

1 2 oz. reduced fat cheddar cheese

Add peppers, onion or mushrooms if desired

Directions:

1. Cook turkey sausage in a small pan until no longer pink in the middle; set aside.

2. Mix eggs together in a small bowl until frothy.

3. Spray a 10-inch skillet with cooking spray and put over medium-low to medium heat.


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4. Pour eggs into pan and layer sausage and cheese (and any other ingredients) on one half of the egg

mixture.

5. Cover and let set until firm, about 4 5 minutes.

6. When set, fold over the other half, serve and enjoy!

Power Protein PancakesType: P/S/A

Servings: 2

Ingredients:

1 cup Oats, uncooked (not instant)

6 egg whites

1 cup fat free cottage cheese

teaspoon vanilla extract

teaspoon cinnamon

2 packets sugar substitute

Sugar free syrup or sugar free jelly

Small amount of fruit for topping (optional)

Directions:

1. Mix in blender.

2. Cook over medium heat.

3. Serve with a small amount of your favorite organic berries, sugar free syrup or jelly on top and enjoy!

Note: You can also top with a small amount of organic peanut butter if youre following a maintenance plan. This

will make the food code a whopper: P/F/S/A. Yummy!

PB & J Protein Oatmeal

Type: P/F/S

Servings: 1

Ingredients:

Slow cook oatmeal: cup (women), 1 cup (men)

1 scoop (women) 1.5 scoop (men) of Dymatize vanilla whey protein powder

1 tablespoon of sugar-free jelly (flavor of your choice, I like grape and strawberry)

cup organic skim milk

Directions:

1. Pour oatmeal in a microwave safe bowl, add skim milk and cook on high for 1 to 1.5 minutes (times will

vary).

2. Add whey protein powder, peanut butter and jelly and mix thoroughly.

3. If needed, add hot water to reach desired thickness.


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Double Chocolate Protein Pudding

Type: P/FF

Servings: 2

Ingredients:

1 cup cold organic 1 to 2% milk

3 scoops of Dymatize Whey Protein Powder

2 tablespoons of fat-free, sugar-free instant chocolate pudding mix

3 ice cubes

Directions:

1. Pour skim milk in blender. Add chocolate whey and ice cubes. Blend on medium for 15 to 30 seconds.

2. Add the pudding mix and blend on high until you have desired consistency (about 30 to 45 seconds). You

might have to stop the blender once to scrape the sides to blend properly.

3. Scoop desired amount into bowl or dessert cup and chill in refrigerator for at least 20 minutes.4. Use a small amount of fat free redi whip if desired.

5. Serve and enjoy!

Note: Use small amounts only of pudding and redi whip. Some ingredients are questionable, but in small amounts

will have negligible impact on your health or results.

Turkey Burger

Type: P/V

Serves: 4

Ingredients:

1 lb lean ground turkey breast

onion, finely chopped

1 teaspoon horseradish

1 teaspoon low sodium soy sauce

teaspoon ground black pepper

1 clove garlic, minced 2 tablespoon fresh parsley, chopped parsley

1 egg white

4 lettuce leaves

4 slices tomato 4 portabella mushroom caps

Directions:

1. Preheat grill, skiller or George Foreman Grill to medium-high heat.

2. In a large mixing bowl, combine ground turkey, onion, horseradish, soy sauce, black pepper, garlic, parsley

and egg white.

3. Form into 4 portion-sized patties.


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4. Place patties on a hot grill and cook until no longer pink in the center, approximately 6 minutes per side.

5. Place burgers on top of mushroom caps with lettuce, tomato, and mustard.

Date post:	14-Apr-2018
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