So… You’ve got 30 days to get in shape?
Obviously, 30 days isn’t a substantial amount of time, so if you want to look fantastic, prepare to bust your ass! Because this certainly isn’t going to be a breeze.
However, we’re going to get you set up on a quick little plan that’s going to make it AS DAMN CLOSE TO EASY AS POSSIBLE.
The premise of this diet and training regimen is simple: You will eat in a very steep caloric deficit, train your ass off, and do a decent amount of cardio (fasted ideally).
I guarantee that by the end of this 30 day semi-aggressive fat loss diet you WILL have a better looking mid-section than you did when you started.
I advise against crash diets with very steep calorie deficits, but obviously if you have an impending goal, you might need to eat less to speed up the process.
I’ve already gone over the conservative and smartest approach (ideal approach/least muscle loss) in my zero carb diet for insane fat loss article.
With a goal like “abs that look better in 30 days”, we can take the middle road. Not the most extreme, but not too conservative either.
1) First things first, we’re going to make sure you’re adequately hydrated
I could sit here telling you that you need to have X amount of liters per day, but it doesn’t work that way.
Everyone has different requirements, and what works for a 120 pound girl definitely won’t be what’s applicable for a 200 pound male athlete.
Keep this in mind for the other portions of the diet as well when you personalizing it for your individual needs.
To find out if you’re properly hydrated, just look at the color of your urine. If it’s clear or almost clear each time, then you’re good to go. If it isn’t, drink more water!
2) Secondly, we’re going to figure out how many calories we should eat per day.
To do this, use this calculator to calculate your Basal Metabolic Rate (BMR).
Choose the Harris-Benedict Formula for the BMR section (I find this one the most accurate) and then plug in all the corresponding values for your age, weight, activity level, etc.
After doing this you should have a number under your “Total Daily Energy Expenditure” section showing you exactly how many calories your body requires each day to stay the same weight.
This is your maintenance level of calories. What you eat relative to this maintenance number will be dictated by how much fat you need to lose.
Take your maintenance number and subtract 750 calories from it. This will be your calorie goal per day.
So, for an example, if an individual had a maintenance of 2900 calories, then their diet would be constructed around the basis of a daily calorie allotment of 2150 calories (2900-750=2150).
3) Thirdly, we will find out our protein intake in relation to our calorie requirements
When you are losing lots of weight quickly, you are putting your body at a high risk of muscular catabolism.
When you take in less calories than you expend, your body freaks out and resorts to stored energy to make up for the rest of the fuel to make it through its’ activities each day.
These stored energy sources are stored fat, and stored muscle.
Obviously, we just want stored fat to be used, so our protein intake needs to be very high to avoid the breakdown of stored muscle protein, ultimately preserving our lean muscle mass.
Once you have your calorie goal, take your body weight (in pounds) and multiply that by 1.75
That number will be the number of grams protein you will be eating each day to offset muscle loss.
So for example, an individual who weighs 170 pounds would need a protein intake of 298 grams (170×1.75=297.50)
4) So we know how much protein we need, what about fats and carbs?
To be honest, unless you have a decent amount of muscle, having carbs isn’t the most necessary thing in the world.
This diet is for the average trainer who simply needs to lose fat, consequently, I wont be implementing a carb cycling scheme or anything like that into this diet (eventually I will write one for guys with more muscular physiques than the average joe).
This diet will follow the traditional low carb approach, which will keep blood sugar levels lower, which will keep insulin levels from spiking.
When insulin spikes from eating carb dense foods, your body enters a temporary state of fat storage and fat burning comes to a halt.
We don’t want this obviously, so we’re going to keep it simple, and allocate the rest of our calories to fats, and any carb calories will come indirectly from non-carb dense sources.
5) Supplements You Will Need
There aren’t any crazy supplements needed for this diet, just the basics.
A powerful fat-burner, and a clean, high quality whey protein.
The following two are the best respective products on the market, and will be implemented into the diet plan to help you transform into a much leaner and healthier physique in just 30 days!
Red Burner makes fat-loss a hell of a lot faster by vastly increasing the amount of energy your body is capable of expending on a daily basis, and oxidizing fat at a rate unachievable naturally.
Red Burner also helps inhibit your appetite, which makes eating at a calorie deficit much more bearable without all the brutal cravings plaguing your mind.
It is easily the most versatile fat burner on the market today, as it provides such a high level of fat-burning with such a sustained and clean level of focused energy that WILL NOT cause a brutal energy crash afterwards.
Eating in a severe calorie deficit will increase how much fat you lose, but it will also greatly increase how much muscle you lose as well.
We work damn hard for every pound of muscle we’ve gained on our physiques, and having more muscle equates to a faster metabolism, so the LAST thing we want is to let our body resort to burning up stored muscle protein as a source of fuel.
Your body will do this when it desperately tries to sustain itself each day in a severe energy deficit. When you are in such a severe calorie deficit, your body pretty much panics as it thinks it’s starving, so it will start burning up stored energy in your body as fuel.
These stored energy sources are stored fat, and stored muscle. We want the fat gone, but not the muscle (obviously). So, to prevent our bodies from not only melting fat off our bodies, but muscle as well, we need a very high protein intake so it has plenty of protein at its’ disposal for fuel.
Elite Whey Protein is the healthiest form of high quality muscle building Whey on the market, with a nutritional profile that is completely amino-spike free, not nitrogen inflated, GMO free, and is completely organic.
*Optional* #3 Supplement – Diuretic
A simple over the counter diuretic like Dandelion Root during the last 5 days of the program will help shed any water retention you may be holding, and help you get even more muscular detail and vascularity, and achieve a leaner look.
I only recommend this if you actually have a specific event or something significant you are getting leaner for on one particular day as you cannot use a diuretic long-term.
Semi-Aggressive Cut Diet Plan:
(Sample Diet For Individual With A 2900 calorie Maintenance Level Of Calories, and a 2150 calorie goal for semi-aggressive weight loss)
Upon waking up:
- Drink plenty of water
- Take 1-2 capsules of Red Burner on an empty stomach
- Do your fasted cardio
- 2 cups 0% Fat, Plain Flavour Greek Yogurt (each ¾ cup is 100 calories, 17 grams protein, 6 grams carbs)
- 1 scoop Elite Whey Protein stirred into the yogurt (each scoop is 146 calories, 24.5 grams protein, 8 grams carbs, and 1.5 grams fat)
- 2 cups extra lean ground turkey (each half cup is 140 calories, 20 grams protein, 1.5 grams fat)
- ½ cup low fat mozzarella cheese (each ½ cup is 140 calories, 16 grams protein, 9 grams fat)
- 1 serving of green vegetables (trace calories don’t count if you are just having plain lettuce or other leafy greens WITH NOTHING on it)
- 1.75 scoops Elite Whey Protein
- 1 tablespoon natural peanut butter (each tablespoon is 100 calories, 3 grams protein, 3 grams carbs, 8 grams fat)
- 2 cups extra lean ground turkey (each half cup is 140 calories, 20 grams protein, 1.5 grams fat)
- ½ cup low fat mozzarella cheese
EXACT total calories and macros:
- Calories: 2151
- Protein: 305 grams
- Carbs: 40 grams (from indirect sources)
- Fat: 42.5 grams
Training And Cardio
You should be hitting the gym 5x per week or more. Each body part should be trained adequately at least once per week (chest, back, shoulders, traps, abs, legs, calves, biceps, triceps, forearms).
For weight loss, the most important thing you must consider is your overall energy expenditure each day in relation to your energy intake (caloric intake). Keep this in mind when deciding how much cardio to do. It’s all calories in (eaten) vs. calories out (expended)
The best time to do your cardio is first thing in the morning upon waking on an empty stomach with a dose of Red Burner prior to it
First thing in the morning is when your glycogen stores will be the most depleted.
Since you have not taken in any energy yet for the day (you haven’t eaten yet and have been essentially fasting in your sleep), your body will tap into stored fat to provide the energy it needs to get through the cardio session. Taking Red Burner before your fasted cardio sessions will put your fat loss in over drive.
Under the circumstances of this diet where we need to get considerably leaner in a pretty short time span I suggest starting with 4 steady state fasted cardio sessions per week for 45 minutes each session (keep your heart rate around 140-150 beats per minute throughout the entire session).
If you plateau or want to continue progressing with this diet past the one month mark, you can either cut another 100-200 calories off your calorie intake per day (ideally this reduction will come from fat sources and protein will remain relatively untouched), or increase your cardio session frequency or duration. Both will result in further fat loss.
That about wraps it up. Not too complicated right? 😛
– Derek @ RED