Shred Factor 2-Week Diet [Follow-Up]

The other day I posted the Shred Factor 2-Week Diet and got a few questions from readers about some things. So here’s a quick follow up post to answer those questions.

Do I have to follow the 16-8 IF protocol? 

First off,  the intermittent fasting portion of the diet does NOT have to be an exact 16 hour fast and 8 hour eating window. You can cater this to fit YOUR needs.

If 16 hours is too long, then go with a 12 or 14 hour fast followed by a 10 or 12 hour eating window.

This was just a guideline on how to help you get started. I understand you are busy, have families, and may not be able to do the 16-8 protocol. That’s OK.

Follow what is comfortable to you!

Won’t skipping breakfast stop my fat burning?

No. If anything, it will boost fat burning. Again though, if you are someone who MUST eat breakfast, go for it. Just be sure it contains ZERO carbs, high protein, and good healthy fats (eggs with veggies is a good example).

If you workout in the morning, try to do it fasted then eat a high carb, high protein, low fat breakfast.

For the workouts, do you recommend them in the morning or afternoon?

It doesn’t matter. Whatever fits your schedule best. Just be consistent and don’t miss workouts.

Can you recommend any other workout programs that are a little less challenging than the Sprints For Performance?

I have plenty of workout programs that you can use during these two-weeks and beyond. Some of my most popular are:

Superhero Body – Intermediate to Advanced

Superhero Abs – Beginner to Advanced

Superhero Sprints – Intermediate

Simplified Superhero– Advanced

S2 30-Day Challenge – Intermediate

Can I have a cheat day during these two weeks? 

I don’t recommend a cheat day, however, you can have 2 cheat MEALS per week (4 total). If you can resist, try having zero during this time. It’s only 2-weeks. You can all go two weeks without cheating!

How many days a week should I workout?

The Sprints For Performance manual is a 5-day per week plan laid out like this:

Monday: Lower Body Weight Training
Tuesday: Sprint Training
Wednesday: Upper Body Training
Thursday: Sprint Training
Friday: Total Body Training
Saturday: Off
Sunday: Off

I recommend working out at least 3-days per week over the next 2-weeks while following the diet.

If any other questions come up, leave them in the comments section below.

-Dennis Heenan, MCTT
Master Certified Turbulence Trainer