Hey Brad, I did the challenge and I’ve lost 5 pounds over the 2 weeks. I wasn’t even really strict. This really does work and if I had been more strict I know I would have lost even more. – Shannon
Beach season is almost here and with that, I always get asked, “Brad, how can I lose fat quickly, in 2 weeks?”.
Ask and you shall receive.
Are you ready for the Live Lean 14 day “Lose Fat Quickly” Diet Challenge?
I know what you’re thinking, “Brad, I thought you hated lose fat quickly diets like the venus factor?”.
WELL TYPICALLY I DO! BECAUSE THEY SUCK.
However I love challenges, and this short-term diet approach does work’¦especially for approximately 75% of the population who are carb sensitive.
But I have to be upfront’¦this diet challenge MAY NOT be for everyone.
If you’re a…
…vegetarian, this diet challenge won’t work for you. And like any diet challenge’¦
…if you’re not committed, this won’t work for you.
This Live Lean 14 Day “Lose Fat Quickly” Diet Challenge is similar to the “Protein Goal Diet” created by Charles Poliquin.
[Note: Another Live Leaner just told me she created a Facebook Event Group as support for this 14 Day Diet Challenge. Join it here –> https://www.facebook.com/events/147685102086134/]
1. High protein from animals’¦
mmm’¦beef, chicken, fish, seafood, turkey, eggs.
2. High omega-3 fats…
mmm…more fish, free range eggs, grass fed beef, and of course a high quality fish oil supplement
3. Carbs LIMITED to…
mmm…green veggies…BUT IN UNLIMITED quantities.
Sure, some people can still get results when eating sugary carbs BUT the problem tends to be with portion control. Once you have some sugar, it usually leads to more. So, lets remove that temptation for the next 14 days.
MALES: multiply 1.5-2.0 by your bodyweight in pounds.
For example, I’m 180 lbs…
18- x 1.5 = 270 grams of protein per day.
or 180 x 2.0 = 360 grams of protein per day.
My protein goal range per day is 270-360 grams per day for the next 14 days.
FEMALES: multiply 0.6 by your bodyweight in pounds.
For example, if you’re 150 lbs…
150 x 0.6 = 90 grams of protein per day for the next 14 days.
Charles Poliquin (creator of the diet) recommends multiplying 1.5 by your body fat in pounds and consuming that number in grams of a fish oil supplement.
For example, I’m 8% body fat…
180 lbs x 8% = 14.4 lbs of body fat.
14.4 x 1.5g = 21.6 grams of omega-3 fish oil per day for the next 14 days.
THIS IS ACTUALLY how much Ascenta NutraSea Omega-3 Fish Oil I take a day (I take the liquid, not the capsules). Use DISCOUNT CODE: “LIVE LEAN” for 25% off.
However, if you have higher body fat than me, you can see taking even more fish oil per day could be very expensive.
If this is the case, MY recommendation: follow the dosage recommendation on your fish oil product, BUT really focus on eating a lot of omega-3 rich fish like salmon, mackerel, sardines, etc. for the next 14 days.
Nuts, seeds, coconut oil, olive oil, avocados’¦you can get a full list of healthy sources of fat via my grocery list. Access that grocery list via my Live Lean Starter Guide.
It should all come from green veggies. This means no starchy carbs like potatoes AND NO FRUIT.
Yes, I said it…no fruit. Since we’re trying to limit sugar for the next 14 days, even though fruit is healthy, it has a lot of sugar.
Aim for 6-7 meals a day.
Note: If you’re like me and take branch-chain amino acids (BCAAs) during your workout, you can count that as the 7th meal.
So divide your total protein number in grams by 6 or 7.
For example, my protein goal was 270-360 grams per day.
If you’re eating 6 meals a day: 270/6 = 45 grams per meal
If you’re eating 7 meals a day: 270/7 = 39 grams per meal
360/6 = 60 grams per meal
360/7 = 51 grams per meal
Now you don’t need to be exact and obsessive to lose fat quickly.
At first, use a scale to get a visual appreciation for the portion size needed to hit your goal. Once you get this basic understanding, you can eyeball it.
Also, remember this trick, 100 grams of animal protein like beef, chicken, and seafood is roughly 22 grams of protein. My goal is 45g of protein per meal, so I need roughly 200 grams of meat per meal.
…especially your protein sources. Don’t just eat 7 meals of chicken. Plan a meal with beef, then chicken, then fish, etc.
And a little tip’¦whenever I go out to eat, I always try to order a protein source I don’t normally eat at home, like a different type of fish or meat.
1. Stop eating 2 hours before you go to bed.
2. If you miss a meal or two through the day, DO NOT try to pile in the food before you go to bed. Forget about it and start fresh the next day.
3. Treat yourself to a cheat meal after the initial 14 days and continue eating a cheat meal every 5 days. And once you get below 10% body fat (or 20% for females), enjoy a full cheat day!
Compare your before/after pics, share them with me, and analyze how you feel internally.
You know I’m all about teaching you how to get and more importantly STAY lean. Typically once you’re living lean for a year and a half, your sensitivities to carbohydrates can go down.
One way to test this is where you tend to store fat. If you store fat in the “love handles” or the subscapular site (over your upper back) it can be a sign you have sensitivities to carbs.
As your tolerance to carbs goes up, you’ll notice the body fat in these 2 areas will go down.
So there you go’¦give this 14 day lose fat quickly diet challenge a try. You never know, you could love the results and maintain it FOREVER!
In the comment section below, let me know how you do!
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– Have you had any success in the past with 14 day lose fat quickly diets?
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Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.