30 Day Rapid Fat Loss
You can use this method once every 3-4 months, and you may use it for two months in a row before switching to one of the other methods above.
In this method, we use a more extreme level of The Straight Deficit method.
This Rapid Fat Loss Method is contrary to much of the rapid fat loss methods you can find because I am using ascending calorie restriction to help your body not ONLY lose weight but more importantly lose BODY FAT.
In the first week, when your motivation is the highest you eat the least, and I add calories back in over the course of the month.
Week 1:
Calories per day = Goal Bodyweight x 6
Protein per day = Current BW x .6 to 1
Example:
Calories per day = 150 x 6 = 900
Protein per day = 180 x .6 to 1 = 108 to 180 grams/ PER DAY
Note about protein requirements: This protein goal is probably mind-blowing for many of you, but the fact remains you just need to get more comfortable eating more protein. Protein is MANDATORY for you to get healthier. If you are more overweight you can shoot for the lower end of the recommendation. If you are already leaner and trying to change body composition rather than lose a lot of weight you should shoot for the higher range of the protein recommendation.
Week 2:
Calories per day = Goal Bodyweight x 10
Protein per day = Current BW x .6 to 1
Example:
Calories per day = 150 x 6 = 1500
Protein per day = 180 x .6 to 1 = 108 to 180 grams/ PER DAY
Week 3:
Calories per day = Goal Bodyweight x 11
Protein per day = Current BW x .6 to 1
Example:
Calories per day = 150 x 11 = 1650
Protein per day = 180 x .6 to 1 = 108 to 180 grams/ PER DAY
Week 4:
Calories per day = Goal Bodyweight x 12
Protein per day = Current BW x .6 to 1
Example:
Calories per day = 150 x 12 = 1800
Protein per day = 180 x .6 to 1 = 108 to 180 grams/ PER DAY
By the end of week 4, you will be back on The Straight Deficit Method and you could resume with that, or switch to one of the other methods above.
Take some time to consider and plan
You now have four great options to get started! Choose one that you think will suit your interests. I recommend all of them; hence, me writing them down.
Now it's time to do the work!
NOTE: Here are the links to the exercises within the programs:
Body Weight Program
Full Gym Program
