The 14 day get shredded diet

Posted on: December 14, 2016 | Posted by: Jackson | Posted in: Fitness

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:

Reset the body and kickstart a fat loss breakthrough
Balance blood sugar levels and achieve desirable insulin markers.
Lower inflammation through quality nutritional consumption
Provide the body with the right fuel that is synergistic with fat loss and lean muscle preservation/gains
Teach habits such as portions, meal structure and meal timing
Give you more energy to concentrate, train and function optimally.

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:

Cereal grains (especially refined flour)
Omega-6 industrial seed oils (corn, cottonseed, safflower, soybean, etc.)
Sugar (especially high-fructose corn syrup)
Processed soy (soy milk, soy protein, soy flour, etc.)

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:

Lean paleo proteins, all animals must be grass fed or free range / wild:
Beef; Flank steak, Top sirloin steak, chuck steak, lean veal or any other lean cut
Lean Pork
Lean Poultry
Rabbit meat, Goat meat
Game meats; ostrich, kangaroo, venison, emu.
Fish and shellfish – all. Fresh fish is better than canned. Occasional canned only if – no salt and only
spring water or healthy oils like olive.
Organ meats; calf liver (young animals are lower in toxins), kidney
Beef, lamb and pork tongues,
Beef, lamb and pork sweetbreads.
Lean nitrate free bacon is okay occasionally – some of the Freedom farm range, check labels, can be
high in salt

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

Sprouts, alfalfa and other small seeds (sprouted legumes have more carb)
Greens – lettuce, spinach, chard etc.
Hearty Greens – collard, mustard greens, kale, etc.
Radicchio and endive count as greens
Herbs – parsley, cilantro, basil, rosemary, thyme, etc.
Bok Choy
Bamboo Shoots
Celery
Radishes
Sea Vegetables (Nori, etc)
Mushrooms
Cabbage (or sauerkraut)
Jicama
Asparagus
Okra
Cucumbers (or pickles without added sugars)
Green Beans and Wax Beans
Fennel
Cauliflower
Broccoli
Peppers
Green Bell Peppers
Red Bell Peppers
Jalapeno Peppers
Summer Squash
Zuchinni
Brussels Sprouts
Scallions or green onions
Snow Peas/Snap Peas/Pea Pods
Eggplant
Artichokes
Turnips
Rutabagas
Spaghetti Squash
Celery Root (Celeriac)
Onions
Leeks

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:

Almond butter
Almonds
Avocado
Black sesame seed paste
Cacao butter
Chia seeds
Clarified butter
Coconut (meat, milk, oil)
Duck fat
Egg yolks
Ghee
Hazelnut butter
Hazelnuts
Lard
Macadamia nut butter
Macadamia nuts
Mayonnaise (properly made with olive oil and raw egg yolks and no gluten)
Olive Oil
Olives
Organic butter
Palm kernel oil
Palm oil
Pecans
Pistachios
Pumpkin seeds (pepitas)
Schmaltz (chicken fat)
Suet
Sunflower seeds
Tahini (sesame seed paste)
Tallow
Walnuts

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.

protein source (as per protein equation)
Low starch veg (unlimited)
Good fats (15-25g)

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

Enhance nutrition absorption and prevent nutritional deficiency.
For this reason a broad spectrum enzyme is included to increase uptake all of macros, vitamins and minerals

2- Magnesium:

Enhances recovery form training
Assists sleeping patterns especially with the change in diet
Plays a strong role in insulin sensitivity
Corrects mineral deficiencies

3- Zinc (uber zinc): For testosterone production

Aids testosterone production
Corrects mineral deficiencies
The great organiser, helps organise all the processes of the human body.

4- Multi vitamin (Multi intense):

For detoxification and cell health.
Help offset all the decencies in previous diets.
Helps energy production
Contains stress lowering Vitamins and minerals

5- Fish oil (High concentrate epa/dha):

Will help regulate omega 3-6-9 balance leading to lower inflammation
Turns on the bodies natural fat burners and turns off fat storing genes.
Good for brain function given the change in diet once again
Keeps Joints healthy throughout the transformation especially if weight training is added.

6- Carnatine:

To help the body switch to fat as a fuel source allowing a faster adaptation time for the transformation.
Faster adaptation means less stress and faster fat loss.
Good when paired with fish oil for fat burning and brain function.

Fat loss boosters- Optional

7- Yohimbine

Helps block Alpha-2 receptor sites allowing lipolysis (the release of fatty acids) especially in sites of the body that Alpha-2 receptors tend to preferentially accumulate fat; abdomen, breasts, buttocks and thighs

8- Essential amino acids (In and around weight training)

Improved Muscle Growth
Increased Endurance
Greater Fat Burn
Increased Mental Focus
Improved Recovery

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:

Train on this day so the calories can be used for building muscle tissue and recovery
Eat protein for breakfast then anything else is fair game
Try not to exceed 3 times the amount of calories compared to the 14 days
Plan the day in advance and be sure its on the 15th day, we want 2 weeks of clean eating before you get to revisit old habits.
Enjoy! I encourage people to have a good relationship with food. My advice is to enjoy this with loved ones and make it a social outing.

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:

Regulate eating patterns
Teach optimal portion control
Give organs and digestion a break from over eating calories
Understand what you body is sensitive too by creating constant variables

So lets get stuck into the details:

Your formula for calculating daily calorie intake

Body weight in pounds times 10

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 %

From clean organic sources

Carbs 10 %

From low starch vegetables

Fats 50%

From quality good fat sources

*** 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