Has your diet been off lately? Have you been cheating far too much and looking to get back on track? Are you tired of not sticking to your diet plan and finally want a solution to your fat loss problems?
If you answered yes to any of those questions, then keep reading.
In this article today, you are going to learn the exact 2-week diet you can follow to help get yourself back on track and even lose up to 5-10 pounds OR 1-2% body fat in just 14 days.
It’s a little embarrassing for me to admit, being someone who teaches and preaches health and fitness… But my diet over the last few weeks has not been good.
In fact, it’s been terrible.
From desserts nearly every night, to breads and pastries for breakfast, to unhealthy burger and fries at night.
I could make the excuse of “oh I am traveling” (as I am writing this to you in Seville, Spain), however, it’s gone far enough…
At some point, we have to buckle down and say NO to the desserts, processed-filled breakfasts, and greasy dinners.
And that day is today…
Before we get started, I want to warn you that this diet is NOT going to be easy. I’ve designed it to be simple, however, simple does not mean easy.
You will have to focus, you will have to pass on a few desserts, and you will have to stay dedicated.
That said, this 2-week period WILL be worth the effort as you start feeding your body the foods it thrives on.
If you are ready to get started and are dedicated to the next two-weeks, then keep reading…
Shred Factor 2-Week Diet
Let’s start with the most important and challenging part… Nutrition. Do not be intimidated though. I’ve made this as simple as possible for you so that you can can “plug and play” with what we will cover below.
What should I eat?
For the next 2-weeks you are going to be focused on eat REAL food. You have heard this all before, however, we are going to layout the exact real foods you should be eating and when to eat them for best results.
First though, what should you eat:
1. All of your meals over the next two weeks will include two items: protein and vegetables.
You will then be cycling in carbohydrates at select times during the week as you will see in just a moment.
What proteins and veggies should you include?
-Grass fed beef
Stick with those foods and you will be golden.
2. Carbs should ONLY be eaten immediately after your workouts.
After workouts is the best time to eat your carbohydrates. Glycogen stores will be wide open to shuttle in those carbs to help with recovery and fat burning.
Depending on your goals will determine your post workout carb count.
(Note: Only include these carbs on WEIGHT TRAINING days. If you have sprint days, these should stay lower in carbs)
Need to lose weight?
Include .25-.5 grams of carbs per pound of bodyweight post workout.
Example, 200 pound male:
Post-workout: 50-100 grams (.25 OR .5 X 200)
Need to lose body fat while maintaining lean muscle?
Include .5-.75 grams of carbs per pound of bodyweight post workout.
Example, 200 pound male:
Post-workout: 100-150 grams (.5 OR .75 X 200)
Need to gain muscle?
Include 1 gram of carbs per pound of bodyweight post workout AND .5 grams per pound of bodyweight 3-4 hours before your workout.
Example, 200 pound male:
Pre-workout: 100 grams (.5 X 200)
Post workout: 200 grams (1 X 200)
This will be the ONLY time you will eat carbohydrates over the next 2-weeks.
So on your off days, you will be following a high protein/moderate fat/low carb diet.
What carbs should you eat?
For the next two-weeks, eat ONLY the carb sources you see below:
-Steel Cut Oats
3. Drink only water.
Yup, this will be tough… However water will help your body burn fat easier over the next two-weeks.
Cut out the sodas, alcohol, sports drinks, lattes, etc.
If you are a coffee drinker, limit it to 1-2 cups a day. You can do it!
When should you eat?
Over the next two weeks, we will be following a 16-8 intermittent fasting diet protocol.
This means you will be fasting for 16-hours each day and eating in an 8-hour window.
Now before we move on, this does NOT mean you are cutting calories. Instead, you are shortening your eating window while still eating the same amount of calories as usual.
The first few days, this may be a bit difficult, however your body will soon adjust.
Here’s an example of a 16-8 eating window:
Let’s say you eat your last meal of the day at 7PM. Your fast would then be from 7PM-11AM the next day (16-hours).
So essentially you would skip breakfast and have your first meal of the day at lunch.
You would then eat your regular amount of food between 11AM and 7PM (8 hours).
But won’t this slow my metabolism down?
No it will not. In fact, studies have shown that strategic fasts can help boost metabolism and fat burning IF you are still providing your body with the right amounts of food during your 8-hour window.
So again, you are not cutting calories here… You are just eating in a smaller window.
How much should you eat?
Over the course of the next two weeks you are going to follow a very simple rule…
Eat when you are hungry and until you are satisfied (during your 8-hour window). Your meals may be larger than normal and that is OK.
Your body needs the fuel especially if you are pushing yourself hard in your workouts.
Do NOT skimp on the calories. This is counter productive.
Eat lots of the foods we mentioned above (protein and veggies) and then crush your carbs after workouts.
If you follow this exact plan for the next 2-weeks, you will be amazed by the results you see.
PLUS, your body will be feeling better than ever before because you are eating REAL foods.
What about workouts?
Over the next 2-weeks, I am going to be follow the Sprints For Performance workouts that were found in the Goals Package recently.
So my workout schedule will look like this:
Monday: Lower Body Weight Training
Tuesday: Sprint Training
Wednesday: Upper Body Training
Thursday: Sprint Training
Friday: Total Body Training
So when looking at our training schedule and eating plan, you would include your carbohydrates on Monday, Wednesday, and Friday then focus on lots of proteins, healthy fats, and veggies on Tuesday, Thursday, Saturday, and Sunday.
The key to the workouts you choose to do is this… Get them DONE!
Don’t miss workouts over the next 2-weeks. Get them in and stick to the plan.
For instant access to the Sprints For Performance training program, click the link below to pick it up for just $7!
Get after it these next two weeks. Can’t wait to hear about your success!