Part 1: Nutrition and supplementation
14 days to shredded- Your simple guide to fast change through calculated eating.
The 14 days is designed to produce a drastic fat loss change and continue to do so beyond the 14 days assuming the principles are continued. I will follow up with part two on how to continually progress post 14 day challenge ie what, when and how to reintroduce new macronutrient ratios and quantities.
Complexity it the killer of execution so what i will try to do for you is make it clear, simple and highly effective.
The 14 days is designed to:
So lets take a look at whats in store:
Principle 1) First and foremost, no food toxins are to be consumed on the 14 day challenge:
They are:
For a comprehensive rundown on food toxins:
http://chriskresser.com/9-steps-to-perfect-health-1-dont-eat-toxins
Principle 2: Start with choosing a quality animal based protein source
Aim for 0.82 grams per pound (lbs) of body weight or 1.8 g per kilo (kgs) of body weight
example:
60 kgs or 132 pound female would take: 108 grams spread over the day
80 kgs or 176 pound male would take: 144 grams spread over the day
Choose from:
Principle 2: Eat only low starch vegetables- As much as you want at this stage
Its really hard to over eat low starch vegetables plus they are loaded with micronutrients that greatly assist in fat loss. At this stage add as much as you like to your plate based on hunger.
Vegetable list
Principle 3: Eat a good fat source at every meal
Throughout the 14 days we will be using good fats as the primary source of energy. Keeping blood sugar low and providing sustainable energy is the objective. As a general rule of thumb stick between 15-25 grams of fat per meal (60-100 g daily) from the following list:
Principle 4: Eat 4-5 times a day for steady blood sugar
At this point we know what to avoid and what our plates should look like at every meal.
Eating small amounts throughout the day will help manage blood sugar and potentially kill food cravings. Here is and example of how a days food should look for a 55 kg female:
Macros | Grams |
Protein | 100g
Based on protein calculation
|
Carbs | Green veg only
(unlimited)
|
Fats | 60-100g
15-25 grams per meal
|
Actual grams | Cooking weight | |||
Meal 1 | Pro | 25g | 100g | Scallops |
Car | Unlimited | green salad | ||
Fat | 20g | Nut butter | ||
Meal 2 | Pro | 25g | 100g | Chicken |
Car | Unlimited | kale and mushrooms | ||
Fat | 20g | Olive oil | ||
Meal 3 | Pro | 25g | 100g | Turkey |
Car | Unlimited | Spinach | ||
Fat | 20g | Coconut oil | ||
Meal 4 | Pro | 25g | 100g | Chicken |
Car | unlimited | sauerkraut | ||
Fat | 20g | Organic Butter | ||
Principle 5: Supplement general health protocol and fat loss kicker – Optional*
Foundation nutrients for better health and fat loss
1- Broad spectrum enzyme/ HCL: Digestive enzyme for food absorption
2- Magnesium:
3- Zinc (uber zinc): For testosterone production
4- Multi vitamin (Multi intense):
5- Fish oil (High concentrate epa/dha):
6- Carnatine:
Fat loss boosters- Optional
7- Yohimbine
8- Essential amino acids (In and around weight training)
Principle 6: Reefed meal post 14 days
The light at the end of the tunnel!
After 14 days of straight low carb toxin free eating you now have full permission to spend a day eating your favourite foods as you wish. There are some guidelines to this principle though, i mean after all we don’t want to ruin all the hard work just put in.
So here are the guidelines on how to load up without taking anything away from what you have just achieved:
Principle 7: ** Optional extra strict and calculated version of the 14 day shred.
For those who wish to take on a more calculated and aggressive approach i have designed an exact plan for the 14 days featuring exact calorie and macronutrient planning. This approach is only good for a short stint due to the total calories, however in saying that it will produce some desirable body composition results. Its purpose is to reduce as much body fat over the shortest possible timeline. It should only be used in bursts and not to be abused by extending the duration.
Low calorie eating for a short stint has its upsides:
So lets get stuck into the details:
Your formula for calculating daily calorie intake
Body weight in pounds times 10
Eg
150 lbs equates to 1500 cals a day
200 lbs equates to 2000 cals a day
250 lbs equates to 2500 cals a day
The macro split:
Protein 40 %
Carbs 10 %
Fats 50%
*** Same as above list for the concept based eating
See my article for macro disruption based on quality.
Example of how to get your macros in grams and calories for the total day:
For your reference:
Protein has 4 calories per gram
Carbs have 4 calories per gram
Fat has 9 calories per gram
Here is how it looks:
Body weight | Total Calories | Protein | Carbs | Fats |
125 lbs | 1250 | 500cals
125 grams |
125cals
31.2 grams |
625cals
69 grams |
150 lbs | 1500 | 600 cals
150 grams |
150 cals
37.5 grams |
750cals
83 grams |
175 lbs | 1750 | 700 cals
175 grams |
175 cals
43 grams |
875cals
97 grams |
200 lbs | 2000 | 800 cals
200 grams |
200 cals
50 grams |
1000cals
111 grams |
225 lbs | 2250 | 900 cals
225 grams |
225 cals
56 grams |
1125 cals
125 grams |
Meal breakdowns:
Now we want to eat 4 meals a day to space the macronutrients out and keep blood sugar relatively stable for the day.
So here is what the above calculations look like at each meal:
Body weight | Calories/Meal | Protein | Carbs | Fats |
125 lbs | 315 | 30 g | 8g | 17g |
150 lbs | 375 | 38 g | 10g | 20g |
175 lbs | 450 | 45g | 12 g | 25g |
200 lbs | 500 | 50g | 14g | 28g |
225 lbs | 550 | 55g | 16g | 32g |
Finally, I believe that nutritional programs should be about long term concepts that promote sustainable and balanced eating. However, i am also of the belief that occasionally doing bursts of controlled eating that are designed for body composition results are a good thing. If we want to illicit change in the body one must force an adaptation. Hence the above program does exactly that and is designed to get you on the lean side in good time. It is a tough 14 days considering there is a zero tolerance for eating toxic food and may require some effort to organise. However I assure you the juice is worth the squeeze and the 14 days may be just what you have needed to take that big leap towards your ideal physique.
Yours in health and optimal leanness,
Jackson Litchfield