30 Day Rapid Fat Loss
You can use this method once every other month, and you may use it for two months in a row before switching to one of the other methods above.
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 add calories back in over the course of the month.
Week 1:
Calories per day for the first 4 days = Goal Bodyweight x 6
Calories per day for the next 3 days = Goal Bodyweight x 8
Protein per day = Goal BW x .6 to 1 (The close you get to x1 the better!)
Example:
Calories per day = 150 x 6 = 900
Calories per day = 150 x 8 = 1200
Protein per day = 150 x .6 to 1 = 90 to 150 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, stronger, and maintain muscle as you get older.
Week 2:
Calories per day = Goal Bodyweight x 9-10
Protein per day = Goal BW x .6 to 1
Example:
Calories per day = 150 x 9-10 = 1,350-1,500 (If you need to lose more weight stay on the lower end)
Protein per day = 150 x .6 to 1 = 90 to 150 grams/ PER DAY
Week 3:
Calories per day = Goal Bodyweight x 9.5-10.5
Protein per day = Goal BW x .6 to 1
Example:
Calories per day = 150 x 9.5-10.5 = 1,425-1,575 (If you need to lose more weight stay on the lower end
Protein per day = 150 x .6 to 1 = 90 to 150 grams/ PER DAY
Week 4:
Calories per day = Goal Bodyweight x 11
Protein per day = Goal BW x .6 to 1
Example:
Calories per day = 150 x 10-11 = 1500-1650 (If you need to lose more weight stay on the lower end)
Protein per day = 150 x .6 to 1 = 90 to 150 grams/ PER DAY
At the end of week 4, you should move to goal bodyweight x 12 for maintenance calories. If you are still losing weight then consider moving the calories up slowly until you hit maintenance for 2-3 weeks. Once you find your maintenance calories you can repeat the cycle or just drop below and lose more weight.
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
