Ok, so normally I don’t recommend crash diets, and typically, the longer your cut phase is the better, as it will result in less muscle loss.
However, if you have an event coming up that you need to look great for, or you simply need to get lean as fast as possible, let’s construct a battle plan for you that you can execute over the next month to get substantially leaner.
This diet will be very low on carbs, and use an aggressive calorie deficit and cardio regimen, with appropriate supplementation to melt fat off you like butter.
#1 Increase your water intake per day high enough that your urine is clear or very light colored
Before even delving into the diet, it is important that we address your water consumption. 99% of people don’t drink enough water, and as a result, they retain water.
Your body works by retaining water to sustain itself and maintain hydration if you aren’t taking in enough each day. Consequently, when you don’t drink enough, you will bloat and hold water subcutaneously, which will blur your definition and cause the illusion of you looking fatter.
To mitigate this, sip enough water throughout each day until you notice your urine is clear or very light. If your urine is dark, it means you’re dehydrated, or you are unhealthy. Usually it is the dehydration though (hopefully).
So, increase your water intake each day until you notice your urine is clear each time you go to the washroom, and then you will know you are finally adequately hydrating yourself throughout the day, and you will stop holding a pesky layer of water retention.
#2 Calculate your Basal Metabolic Rate (BMR) and chop 1000 calories off this
Your BMR is how many calories your body will expend each day without factoring in activity level.
The number you want to use as your target for your maintenance calories is the “Total Daily Energy Expenditure” number (which factors in your activity level each week).
Once you have calculated your BMR, you will want to subtract 1000 calories from this total and use this as your starting point for your daily calorie goal for your cutting diet.
How to calculate your Basal Metabolic Rate (BMR)
Use this calculator to do calculate your BMR: http://www.1percentedge.com/ifcalc/
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. Chop 1000 calories off of this number to start your cutting diet.
TIP: The activity section is very sensitive in regards to the outcome of your results; so don’t overstate how much activity you actually do. Going to the gym and lifting weights 5x per week IS NOT “Very Active” believe it or not. Carefully read the descriptions for each level of activity and pick the one that fits you accurately.
Once you have calculated your Maintenance level of calories and subtracted 1000 from it, you are ready to construct your macro allotments.
#3 Calculate your protein needs
Once you have your calorie goal, take your body weight (in pounds) and multiply that by 2.
That number will be the number of grams protein you will be eating each day. As we are going to be thrusting ourselves into a 1000-calorie deficit with a decent amount of cardio to lose fat extremely fast, you will be even more susceptible to catabolism and the chance of losing your hard earned muscle.
Therefore, if you want to hold onto the most muscle possible, your protein intake is going to need to be pretty damn high in the absence of an adequate energy intake that would normally fuel your recovery.
Example: If you weigh 150 lbs you would eat 300 grams of protein per day.
We get that number by taking your body weight in lbs and multiplying it by 2.
In this example, it’s 150 multiplied by 2, which equals 300.
150 x 2 = 300
The rest of your calories will be allocated to fats.
To get your daily fat intake requirements you simply find your daily calorie and protein requirements, and use your remaining calories (after protein calories) as fat.
Example: Let’s say your total daily expenditure calories are 2900. To get your daily calorie requirements you subtract 1000 calories from that total.
2900 calories – 1000 calories = 1900 calories
So now you have 1900 daily calories (in this example). Remember, we calculated your protein needs at 300 grams per day which is approximately 1200 protein calories per day.
There are 4 calories in each gram of protein, so 300 grams of protein is equal to 1200 calories.
Your remaining calories will be fat calories.
If we have 1900 daily calories in total, and we have 1200 protein calories, that leaves us 700 calories for fat.
There are 9 calories in each gram of fat.
If we have 700 fat calories (as in this example), we can allocate them all to fats – which is approximately 78 grams of fat.
Example: If you have 1900 daily calories, 1200 of those calories will be protein calories. That leaves you with 700 calories for fat. Since fat has 9 calories per gram, we can take 700 (calories) and divide it by 9. That gives us a total of 78 grams of fat.
So in this example diet you have: 1900 daily calories. At least 1200 calories should be protein sources and the other 700 calories (give or take) should be fat sources.
Now that you know your calorie and protein requirements, we can construct the diet.
Aggressive Cut Diet Plan:
Upon waking up:
- Drink plenty of water
- Take 1-2 capsules of Red Burner on an empty stomach
- Do your fasted cardio
- 1.5 cups egg whites (each cup is 120 calories, 28 grams protein)
- ½ cup low fat mozzarella cheese (each ½ cup is 140 calories, 16 grams protein, 9 grams fat)
- 1 tablespoon natural peanut butter (each tablespoon is 100 calories, 3 grams protein, 3 grams carbs, 8 grams fat)
- 8 ounces boneless skinless chicken breast (each ounce is 30 calories, 7 grams protein, 0.6 grams fat)
- ½ cup low fat mozzarella cheese
- 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)
- 2 scoops Elite Whey Protein (each scoop is 146 calories, 24.5 grams protein, 8 grams carbs, and 1.5 grams fat)
- 1 tablespoon natural peanut butter
- 1.5 cups egg whites
- ½ cup low fat mozzarella cheese
- 2 scoops Elite Whey Protein
- 1 tablespoon natural peanut butter
EXACT total calories and macros:
- Calories: 1904
- Protein: 295 grams
- Carbs: 40 grams (from indirect sources)
- Fat: 63 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.
While my suggestion would normally be quite a bit different, under the circumstances of this diet where we need to get ripped as fast as possible in a short span of time (one month) I suggest starting with 5 steady state fasted cardio sessions per week for 45-60 minutes each session (keep your heart rate around 140-150 beats per minute the entire session).
If you plateau or want to continue progressing with this diet past the one month mark, you can either continue to widdle away at your calorie deficit and eat even less, or increase your cardio session frequency or duration. Both will result in further fat loss.
Keep in mind, this diet is very intense, and can almost be considered a crash diet. Hence, I have reserved it for those who actually need it and have a much shorter span of time to get in shape in
For all others, I highly suggest you follow our traditional fat-loss diet linked here: https://redsupplements.com/zero-carb-diet-tips/
Even if you are following our extra fast cut diet in this article, there are details in the traditional fat-loss diet article linked above, I highly recommend you refer to for clarification behind the science of fat-loss, muscle preservation, and other pertinent details that you may be unaware of.
Supplements For This Diet:
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.
If you have any questions regarding the diet or our products leave a comment below or in the forum and I will get back to you.
Good luck with your diet. It's not going to be easy, but at Red Supplements we're doing our best to get you products that make it pretty damn close!