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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.
Beginner Intermediate Advanced
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 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.
**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.
Beginner Intermediate Advanced
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
20 Second Burst or Sprint
With 10 Second Rest x 2
5-6 4-5
20 Second Burst or Sprint
With 10 Second Rest x 26-7 5
20 Second Burst or Sprint
With 10 Second Rest x 27-8 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 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.
**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
your favori te veggies on si de (raw or
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
1 tbsp of extra virgin olive oil & vinegar or
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)
Double Chocolate Protein Pudding (see
recipe below) or replac e with Baseli ne
Dessert from your bonus gui de)
*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.
3. 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
substitution list.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
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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
protein blended with favorite fruit, water,
and i ce. Starch on the side: 1/2 cup of
potatoes, ri ce, yam or oatmeal.
PB & J Protein oatmeal (see recipes
below) *Keep fat grams from PB under 15grams OR you can have 2 s coop of whey
protein blended with favorite fruit, water,
and i ce. Starch on the side: 1 cup of
potatoes, ri ce, yam or oatmeal.
Supplements (F): 3 grams of fish oil (with meal 2) 3 grams of fish oil (with meal 2)
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)
30-40gra ms Whey Protein Sha ke, 1 cup of
your favori te veggies on si de (raw or
steamed)
4 P/V/F
3-4oz lean gras s fed beef or sa lmon
Sala d with tomato, onion, & cucumber
1 tbsp of extra virgin olive oil & vinegar or
low calorie low sugar dressing
6oz lean gras s fed beef or sa lmon
Sala d with tomato, onion, & cucumber
1 tbsp of extra virgin olive oil & vinegar or
low calorie low sugar dressing
5
P/F
or
FF
Double Chocolate Protein Pudding (see
recipe below) or replace with Baseli ne
Dessert from your bonus guide)
Double Chocolate Protein Pudding (see
recipe below) or replac e with Baseli ne
Dessert from your bonus gui de)
*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match
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
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 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)
Supplements (F): 3 grams of fish oil (with meal 2) 3 grams of fish oil (with meal 2)
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)
1 cup of broccol i or green beans
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)
1 cup of broccol i or green beans
Salad with tomato, onion & cucumber
1 tbsp of extra vi rgin oli ve oil & vinegar
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.
3. 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
substitution list.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
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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
protein blended with favorite fruit, water,
and i ce. Starch on the side: 1/2 cup of
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
protein blended with favorite fruit, water,
and i ce. Starch on the side: 1 cup of
potatoes, yam or oatmeal
Supplements (F): 3 grams of fish oil (with meal 2) 3 grams of fish oil (with meal 2)
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)
30-40gra ms Whey Protein Sha ke, 1 cup of
your favori te veggies on si de (raw or
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
Double Chocolate Protein Pudding (see
recipe below) or replace with Baseli ne
Dessert from your bonus guide)
Double Chocolate Protein Pudding (see
recipe below) or replac e with Baseli ne
Dessert from your bonus gui de)
*The P/S/A Meal should always be your post workout meal. Move it to the time of day necessary to match
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
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 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)
30-40gra ms Whey Protein Shake
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
30-40gra ms Whey Protein Shake
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)
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.
3. 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
substitution list.
4. Zero starches or fruits on this day and make sure to watch for hidden calories.
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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
Perform Glut 4 Activa tors 15 minutes
before cheating (see below)
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
Perform Glut 4 Activa tors 15 minutes
before cheating (see below)
Perform Glut 4 Activa tors 15 minutes
before cheating (see below)
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.
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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.
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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.
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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.