Welcome to the 14-Day Body Sculpt - Rapid Fat Loss Nutritional Plan!
By Bryan Harney
Hey Bryan here!
I wanted to personally say THANK YOU for investing in our 14-Day Body Sculpt Program and let you know that I am very excited to layout for you this very detailed step-by-step Rapid Fat Loss Nutritional Plan.
It has done wonders for my wife and I and I cannot wait to share it with you.
So without further ado, here is your 14-Day Rapid Fat Loss Meal Plan...
This is actually more of a starter kit. What I mean by “starter kit” is that this plan can be used for any length of time between 2-12 weeks.
Obviously the longer you complete by the program, the better results you will get. Even if you only complete the plan for 14 days, you will see some pretty cool results.
I try to do this plan once a year for 8-10 weeks but have had clients only do it for 14 days and had success losing weight and then learning how to implement it for after the 14 days were over.
I myself have lost 10 pounds and 2.5% body fat in only 28-days.
Not only will the results really start to show but you’ll also be on a great path to creating positive habits that will carry your though the rest of your healthy living journey.
You have to be absolutely determined to make this a life change. It also helps dramatically if you have already implemented a healthy lifestyle by creating proper eating habits and routinely exercising before starting this program.
That being said, if you follow this plan to the tea… you WILL see massive gains and your body WILL completely transform. You must buy into and believe in the process.
The first question you must ask yourself is “Why am I doing this?”
This question is different for everyone and only you can answer it.
Reasons For Starting This Program…
• I want to lose weight
• I want to lose body fat
• I want to get a 6 pack
I call those the “BS Reasons” because they are not the true reasons for actually starting a program like this. You have to dig much deeper to fully understand the WHY.
ACTUAL REASONS or the "Underlying Reasons" for Starting This Program...
• You want to grow as a person
• Your health might actually depend on it
• You want to look amazing for your spouse or significant other
• Your sick and tired of logging countless hours at the gym and not seeing any results
• You want to stand out from the crowd
Those are some of the actual reasons for beginning your transformation process.
Don't lie to yourself!
Actually sit down and figure out the Underlying Reasons for completing this program. I want you to write them out and put them in a place that you will see daily (ex:fridge or dresser).
I'll wait... (cue Jeopardy music)
Ok awesome!
The reason for writing it out is because you are going to need constant reminders of why you started. It's going to get tough at times, especially if you go 6-8 weeks past the 14 days.
Why Did I Start This Program?
I'll first start with my BS Reason, since we all have them.
I actually had all 3 BS Reasons on my list. I wanted to lose weight, lose body fat and get 6 pack abs.
Mainly just wanted to 6 pack abs ;) but understood hat they all go hand in hand.
Now, I have been in athlete, pushed my body to the limits and gone above and beyond the call of duty when it comes to leading a healthy lifestyle pretty much my entire life. Well, above and beyond in regards to the average person.
A Little Backstory On My Life & Athletic Career...
Kate & I Celebrating Our 1 Year Anniversary
I am extremely happily married to my lovely wife Katie or Kate as I call her. Kate has her doctorate in Audiology and as I am sure you are all well aware, we both share a tremendous love and passion for health and fitness. More importantly, we want to help others share that some love and passion for themselves.
If the people you surround/live with are not on the same page or path as you, things will be much more difficult. They can still be done but will most likely be a more difficult journey.
Getting EVERYONE in the house to buy into changing their health and fitness is half the battle.
Which brings me to the greatest thing that ever happened in my life!
Kate and I (well Kate did most the work) just had our first child. A baby boy Andrew!
The reason I bring this up (besides that I love talking about him) is because we hear all the time from clients, "Well my kids won't eat that!"
In which I always reply "Who buys the groceries?"
Obviously its much easier to start your child off eating and developing proper food habits but if this is a new concept for your family then you may just simply have to lay down the law. Explain to them the wonderful benefits of eating right:
• Mom and dad will have much more energy to play with you
• Mom and dad will feel better about themselves which means less angry mom and dad
• Think of your body as a machine. A machine that needs proper fuel to operate.
• And again you can always say "I buy the groceries" ;)
I have owned and operated an exclusive training facility in Chicago for the past 8 years and have transformed 1,000s of clients into the bodies they have always wanted or once had. So in other words... This stuff works!
I wrestled BIG 10 at Michigan State University on a full scholarship.
Go GREEN!
I played 3 sports throughout most of my athletic career (wrestling, football and baseball)
And I was named Athlete of The Year in Illinois and Academic All American my Senior year of High School.
The reasons I am telling you about my life and athletic history is not to boast. I want to give you insight on the actual reasons or Underlying WHY I started this program.
The Actual "Why" I Started this Program
After reading about my background and the fact that I am a gym owner, one
would have to assume that I have the absolute perfect physique.
Not true.
For one, I was very happy with where I was at physically. I weighed 220 pounds and was at 15% body fat. I liked my body and really didn't have any aspirations of changing it. I felt that way for about 6 years after graduating from college.
We all go through different stages in our lives and prior to doing this program I was solely concentrated on building both my brick and mortar and online businesses. And to be perfectly frank, I have been successful in both.
I came to the conclusion that if I wanted to get to that next level of financial and more importantly, personal growth, I had to first create systems in my life. I had to create a map that can be reproduced and duplicated by anyone to become successful. Whether that was in business or health.
I already had systems set in place but not the way they needed to be to reach that optimal human growth.
I am still not 100% there but each day I work on it and add/subtract from it.
I truly believe that the road to financial freedom starts at personal growth. That my friend is my Underlying Reason WHY I started this program.
You see, you have to dig down really deep to figure it out.
Yes the 6 pack abs are great but in order for me to grow my businesses further than they were, I needed to transform my body and mind first.
I thoroughly enjoy pushing myself past what are so called "impossible barriers." I could give a damn about what others perceive as impossible. I love being different than the norm and proving them all wrong.
If you feel the same way I do, then this program will definitely work for you!
I am going to get as in depth and as detailed as possible with the remainder of this plan. I want to tackle as many questions as possible so that you are 100% ready to go!
14 Rapid Fat Loss Plan - Breakdown
The basic principles of this program are as follows:
Your daily calorie consumption should be 10X your body weight.
I weighed 220 pounds starting this program. So essentially, I should be consuming (1800-2200 kcal) per day
Body Weight
150 lbs.
200 lbs.
250 lbs.
300 lbs.
Calorie Intake
1500 kcal
2000 kcal
2500 kcal
3000 kcal
Protein
113 g
150 g
188 g
266 g
Carb
38 g
50 g
63 g
76 g
Fat
100 g
132 g
167 g
200 g
I was actually consuming more around 1500 calories a day for the first 2-3 weeks. I did this because I felt fine at that number. I didn't feel hungry and was able to workout hard pretty much everyday during that period.
The key here is to listen to your body. If you can get away with consuming less then your body weight 10X, then go for it. You'll have to test it out for a few days.
Just do not go over the recommend calorie intake.
The best way to understand how many calories, proteins and fats you are consuming is by downloading the myfitnesspal app on your phone.
www.myfitnesspal.com
Here is a video tutorial on My Fitness Pal app
It really helped me in the first week or so recording everything I was eating and drinking. It will break the calories, protein, carbs and fat in everything you are consuming.
Again, I have prior experience with proper eating habits so if you do not then you may need to refer to this application throughout the entire process.
I am sure there are other applications out there that do the same as myfitnesspal, I just find this one to be the easiest and actually recommend it to all my clients.
My Systemized Daily Schedule
5:35am: Wake up
5:35am: Go to the bathroom
5:45am: Drink 16 oz. water with lemon
6:15am: Go upstairs and take a hot & ALL THE WAY cold shower
6:30am: Hang out with my little baby boy for a little one on one father son play time (or if he's still sleeping which is like 50/50 then I skip a few steps and start my day earlier)
7:30am: Put the little guy down for his 1st nap of the day
7:30am: Prepare breakfast & listening to podcast and/or someone who inspires me
7:40am: Eat Breakfast
8:00am: Head to "work"
8:15am: Get shit done! This is also referred to as my Peak Performance Time where I get by far the most out of my day in these next 4 hours. This changes daily but is always predetermined the night before I go to bed with specific checklists.
12:15pm: I have the privilege of living very close to my gym so I head home to see my little guy again and wife. I will also have lunch at this time. If you don’t have this opportunity, then I highly recommend preparing your meals the night and/or weekend before you head to work the next day.
1:30pm: Take a power nap. Not every day but probably 3 days a week.
2:00pm: Head back to "work" again
2:15pm: Do more busy work at this time. Stuff that doesn't take a whole lot of creativity
4:30pm: Get my bad ass Southside Knockout work out in!
5:30pm: Shower
5:45pm: Get a little more noncreative stuff done
6:45pm: Come home
7:15pm: Eat dinner & watch some TV or a documentary with my wife, Andrew & Mickey (my boxer)
7:45pm: My wife and I put the baby down to sleep… Mostly my wife :)
9:00pm: My cell phone is now put away and not touched again until morning. This is something that I have recently been doing and I thoroughly enjoy it.
9:15pm: In bed
10:00pm: Sleeping
Now obviously, life tends to throw us curve balls so not everyday is exactly like this but you get the gist. And if you're wondering if I do the same schedule on the weekends, the answer is YES!
Now for your 2nd "homework" assignment...
YUCK!!!!
I bet you thought you'd never hear those words again.
(HINT: You won't ever have to turn it in)
Here's what I want you to do TODAY. It'll take about 10 minutes or so and could have be life changing impact for you.
So 10 minutes for a life changing experience?!?!
Yeah... I'd say its worth it : )
Grab a pen and paper, use your phone or get on the computer… I don't care, whatever works best for you is cool with me.
I want you to write out your entire day as specific as possible.
Grocery List
Plan on being at the grocery store 1 to 2 times per week! This plan is what I personally do so you'll have to adjust it according to your weight loss & body fat goals.
I consumed about 1,500-1,800 calories per day.
Meat
• 6 Chicken breasts (pre-cooked)
Anyway I can save time by not having to cook something, I'll take it! Also there is a store near my house that does it for free.
• Turkey links (3 boxes)
We purchase the Applegate Farms brand
Seafood
• Box of frozen fish
Whatever you like. Just make sure it is not breaded.
Produce
• Baby Spinach
• Broccoli
• Red bell peppers (3)
• Avocado (3)
• Asparagus
Dairy
• Cartoon of eggs
• Plain greek yogurt (5)
We purchase the Fage Total brand
• Coconut milk
Condiments
• Olive oil
• Oil oil spray
• Coconut spray
• Honey mustard
Refreshments
• Gallon of water
You can reuse this gallon of water.
Some of this stuff will last you the full 14 days. Others you'll have to restock.
Recipes
Breakfast
Egg omelet
• 3 eggs
• Hand full of baby spinach
• .25 red bell pepper
• .25 avocado
• 3 turkey links
• 16oz glass of water with lemon
Lunch
Big chicken salad bowl
• lots of baby spinach
• 1 chicken breast
• .25 red bell pepper
• .25 avocado
• Homemade dressing
• Olive oil (fill just the bottom of a regular salad bowl)
• Honey mustard (1 Squeeze and mix it in)
• 3 turkey links
• 16oz glass of water with lemon
Dinner
Chicken breast or fish with a side of veggies
• Baby spinach
• 1 or 2 chicken breasts
• .25 red bell pepper
• Broccoli or asparagus
Desert Smoothie
Protein and fruit smoothie
I do not do this everyday. I only have one if I am still a little hungry or have a sweet tooth craving.
• Hand full of frozen blueberries
• Half a banana
• 1 scoop of protein powder
• 1 scoop of greek yogurt
• Half a cup of coconut milk
I literally eat that exact breakfast, lunch and dinner for the entire duration of the program. There is NO cheating! I cannot stress this enough... NO CHEATING.
You may snack in-between meals as well if you need to. I RARELY did.
I would recommend a greek yogurt or a hand full of almonds as a great snack.
Yes, from time to time I would mix and match certain things if I didn't feel like a salad but it was never with something that is not listed above.
If you are going to commit to this program, do not stray from the list above!
Also the ONLY drink you need to consume is water and do not add anything to it beside lemon, lime or maybe cucumber.
Daily Water Intake
You should be consuming anywhere from 1-2 gallons of water per day.
You may look like a weirdo carrying around a gallon of water with you at work but who cares. Drink out of it as mush as possible. It is not as hard as you'd think. The only problem is that you will be going to the bathroom constantly :)
Re-Feed Day
The part you've all been waiting for - the re-feed day. Once every 14 days on this plan you're permitted to a re-feed day. Remember, this program is intended to go for 8-10 weeks.
Here is what you do:
Pick out your re-feed days in advance. Schedule them on your calendar and stay committed to your strict plan, knowing there's a light at the end of the tunnel every 14 days.
Until your re-feed days come, stay the course and follow the plan above with NO deviations. After your 13 days in a row of dietary discipline, you'll have earned your re-feed day!
On the 14th day, wake up like its Christmas morning. And on that day, eat the stuff that you wouldn't normally eat and certainly couldn't eat while on your normal 14-Day Rapid Fat Loss Plan.
Now, hold up, killer! This isn't a license to go hog-wild. In fact, to keep things in check, here's a simple rule of thumb. Dont go too far over 3-3.5x your 14-Day Rapid Fat Loss Plan daily guideline. Therefore if you're eating 2000kcal a day, don't go above 6000-7000kcal.
Lastly, make sure you train this day so that all that extra energy will go toward muscle-building and recovery.
I cannot stress this enough... If you cheat, even a little during the 13 days leading up to this re-feed day, you are not allowed the re-feed day.
In conclusion, I hope that even if you don't decide to use my plan above, you still are able to implement some of the tactics and strategies I used to become a better all around person.
Because when al is said and done, that's all that really matter!
Committed to your health and fitness,
-Bryan & Kate
PS. I really hope this all helps you start implementing positive eating habits. Take it one day at a time. There is a learning curve for everyone when they start. So don't get discouraged.
PPS. Below I have added The 3 "Weird" Things I Do Daily to help me become a better version of myself. Enjoy!
The 3 "Weird" Things I Do Daily
1. Drinking Water with Lemon
Benefits of Drinking Water with Lemon in the Morning:
1. Lemon juices aid in digestion
2. Cleanses your system
3. Boosts your immune system
4. Balances pH levels
5. Clears skin
6. Energizes you and enhances your mood
7. Promotes healing
8. Freshens breath
9. Hydrates your lymph system
10. Aids in weight loss
2. Listen to Podcasts in the Morning
Benefits to Listening to Podcasts:
For me, the morning is when I have the ability to absorb the most information. This practice gets the creative juices flowing. There are so many amazing podcasts out there and there's one for everyone. I myself listen to mostly entrepreneur, business and creating healthy lifestyle type podcasts.
Here are a few that I highly recommend:
For all around tips on living a healthier lifestyle podcasts:
The Shawn Stevenson Model Health Show
The Tim Ferriss Experiment
For Entrepreneur, business & motivational podcasts:
The Pat Flynn Smart Passive Income Show
The John Lee Dumas Entrepreneur on Fire Show
https://itunes.apple.com/us/podcast/entrepreneur-‐on-‐fire-‐
john/id564001633?mt=2&ign-‐mpt=uo=4
The
#AskGaryVee
Podcast
3. The Hot & Cold Shower
Benefits of Taking a Hot and Cold Shower:
1. Increases alertness
2. Refines hair and skin
3. Improves immunity and circulation
4. Has proven to stimulate weight loss
5. Speeds up muscle soreness and recovery
6. Eases stress
7. Relieves depression
As you can see, there are many benefits to taking a hot/cold shower. I have been doing this for over a year now. It takes some getting use to but I honestly can't start my day without doing it now.
I sometimes will forget, get out of the shower, dry off, then remember I forgot and get back in the shower and do it.
How I take my hot and cold shower:
I shower and clean myself the night before so I only do this in the morning and only for the reason listed below. I do about 30 second of warm water in the beginning to get my body acclimated to the temperature.
Then, I turn the water ALL THE WAY COLD and let it hit my upper chest around my collarbone.
I do this for a 10 second count then immediately turn around and let it hit my upper back for another 10 second count.
I repeat this process 1 to 2 more times.
The key here is to ALWAYS end with the cold. Do not end with hot.
This process is absolutely invigorating and you'll be ready to conquer the day!
And the last benefit I can not say is clinically proven, because I haven't seen it written anywhere, but ever since I have done this process I have almost completely rid myself of allergies.
Again, I do not know if this happens for everyone and I still occasionally sneeze :) but it has drastically eliminated my allergies.