Fat Annihilator Diet
Content
Fat ANNIHILATOR DIET (weeks 1-4)
This is by far my most effective diet that I’ve ever used or witnessed. The basic premise of the diet is to cycle your nutrients (carbs, protein, and fat) so that your body DOES NOT adapt to any of the nutrients. As a result, this diet works for everyone, every single time. NOTE if you are less than 18 and have not exercised before DO NOT DO THIS PROGARM! However I must stress, only follow this diet for the four weeks given. DO NOT exceed four weeks and obey my directions at all times. You will find on this diet that despite the lower calories, you are full, which is normal. Those that have poor insulin sensitivity or blood sugar issues might experience a dip in energy at first, but this will go away in the first two weeks. Also, I have one request. Take some before/after photos to track your progress. You can post the results on the FB page (HERE). Also don’t forget to Like the companion video to this diet plan (this one), some dudes have been forgetting to do that. Respect. NOTE I have NOW included a ONE week full meal plan and 30 meal ideas for EACH Day Type. This is to give you an IDEA. I would HIGHLY recommend tracking your own nutrition while doing this. AS WELL, I have included the master food list which tells you WHERE to get your food from (what fat, protein and carb sources). The EASIEST way to do this diet after you enter your stats in the nutrition calculator is to start a food log somewhere like www.myfitnesspal.com . Use the master food list to make food choices and track your calories! Enter your macros and find out whats optimal for YOU. I first came across this type of diet from a Christian Thibaudeau article 6 years ago and have loved it ever since! HOW to Calculate Your Total Calories CHOICE #1 If You Are 15% Bodyfat Or Above (Can’t See Abs) Set Food Intake at 11 Calories Per Pound of Bodyweight. CHOICE #2 If You Are 10-14% Bodyfat (Minor Abs IF That) Set Food Intake at 12 Calories Per Pound of Bodyweight
CHOICE #3 If You Are Below 10% Bodyfat (Visible Abs) Set Food Intake at 13 Calories Per Pound of Bodyweight EXAMPLE: If You Are 180 pounds and Chubby, you are 15% + Bodyfat. Thus set your total calories at 11 x Bodyweight (180). This would equal 1980 calories. NOTE for Women, if you are over 150 pounds, please enter 150 as your weight in excel and enter choice #1 (15% bodyfat) Next we must go over TYPE of calories of the DIFFERENT days. There are three different types of days: Keto Days- You teach your body to use fat for fuel. Thus you ingest 66% fat, 33% protein, NO carbs (or less than 20 grams of trace carbs per day). This automatically will let you use fat as your primary energy source, burning your store fat stores instantly. NOTE: You can eat GREEN VEGGIES on these days, I count them as “no carbs” Burn Days- 50% protein, 50% fat, the extra protein will fuel your work outs and keeping your fat loss fuelled. NOTE: You can eat GREEN VEGGIES on these days, I count them as “no carbs” Refill- Introduce carbs to help refill glycogen. The breakdown of nutrients is 30% fat, 30% carbs, 40% protein. On refill days, eat your carbohydrates in the latter portion of the day. The boost in mood and energy will charge you for the next week. Each week compromises of a combination of the three different days. Here is a chart of the breakdown.
Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Keto Keto Keto Burn Burn Burn Ref ill
Week 2
Keto Keto Burn Burn Burn Burn Ref ill
Week 3
Keto Keto Burn Burn Burn Ref ill Ref ill
Week 4
Keto Burn Burn Burn Ref ill Ref ill Ref ill
Now I’d advise you NOT to cheat during these four weeks to accelerate your results further. However if you absolutely MUST cheat, do so on the last day of the week ALL YOU HAVE TO DO Is in the EXCEL Spreadsheet enter your bodyweight and bodyfat percentage CHOICE and it will GIVE YOU ALL THE NUMBERS!
WORKOUTS
So what should you do? Well there are males and females following this program so general guidelines will be hard. As a rule you want 4-7 hours of exercise. Of which 3-5 are training in the gym (lifting weights) and 1-3 hours of cardiovascular work. Here is a GREAT RULE: if your heart rate is less 125 beats per minute, you are NOT at risk for losing your muscle and you can do this type of cardio (LOW intensity) frequently on this diet. And you want to lift heavy. VERY heavy. If you KNOW how to already to exercise, you can do my 4 Squared Strength program during this (found HERE). For males, you can do my Strength/Size program during this. Here is Day 1 (Video) Here is Day 2 (Video) Here is Day 3 (Video) Lastly, if you want something more comprehensive I highly recommend my Fatass to Badass program for males. It has everything contained in this annihilator program and A LOT more (its almost 200 pages). You can do either the free version or get the full program. You can ask people on Facebook to verify how awesome it is ;) (FB Page). For WOMEN, you can pick three of my workouts on my female channel ( HERE). Or sign up for my Divine in No Time Workout program. Once again there is a free version and a full paid version. If you are so f@#king confused and need some personal guidance and coaching, I offer online coaching (its a paid service, info here).
WORKOUT NUTRITION
I’m going to keep this VERY simple for now (as over 1000 people have signed up for this and I don’t know your exercise/nutrition knowledge). On the Keto or Burn days (both low carbs), you’d consume 2 scoops (50 grams of protein) of whey protein powder during exercise. For those with more knowledge, supplementing with 20 grams of glutamine and 10 grams of glycine would be smart. On the Carb Days, I’d recommend 1 Gatorade mixed with 50 grams of protein (for hardcore nutrition guys...I know I know, not the BEST choice but the one readily available). Hardcore dudes can do 50 grams of Waxy Maize with protein as their workout nutrition, sipped DURING exercise. These calories count so you have to adjust your daily intake!
Fat Annihilator Nutrition Rules
Here are the steps for following the diet and master food list that I’ve given you. 1. ONLY EAT WHATS ON THE MASTER FOOD LIST (with the exception that I didn’t list non-green veggies, eat those as well) 2. To calculate how many calories you are eating, go to www.myfitnesspal.com . Log everything. Compare this to your week to week plan and make sure it is TRUE. 3. It is best not to cheat...REMEMBER THIS. 4. Follow the diet, but note that it is actually better to eliminate the following foods from your diet (basically the ones highlighted in yellow). DEFINITELY ELIMINATE Dairy products (cause inflammation, if you must eat dairy, eat either sheep’s or goat’s, do not eat the cow variety) Gluten(wheat, pasta, bread, barley oats and rye) Corn and corn-containing products All processed food bullshit (and anything with a lot of caffeine) Soy Artificial Sweetener WOULD BE Good Idea ELIMINATE Pork Citrus Nightshade vegetable family (onions, tomatoes and eggplants) 5. The diet is to be followed strictly for at least 6 of the 7 days. To follow it 7 out of the 7 days is even better. However if you completed all of the work outs and have eaten clean, on the 7 th day you can have ONE CHEAT MEAL (that means a slice of pizza NOT a whole pizza!) and then go back to your diet for the rest of the day 6. Consume post-work out drinks only after strength sessions (days that you have work outs) 7. In terms of condiments, you use any spices, salt pepper, 0 calorie mustard, soy sauce and stevia...NOTHING ELSE
8. The best liquids to consume are water and Green Tea (or any herbal tea). Crystal light, coffee, diet pop, and zero-calorie flavoured water are not encouraged but if necessary can be used instead of something worse (see below). 9. No liquid calories (except for your post work out shakes), meaning no juice, Red Bull, V8, Gatorade or soft drinks. 10. NO MATTER WHAT- Don’t eat foods that sound TOO good to be true “no fat or sugar ice cream” or anything completely artificial, this will wreck with your stomach and body composition- TRUST ME. 11. No thermogenics, diet pills, Hydroxycut or any other bull shit. They don’t work and waste your money. 12. Divide your meals into small frequent portions (at least 4-6 portions), eating like a King in the morning, a Prince at lunch, and a Pauper (poor asshole) at dinner. If you have any questions you can ask them by going here.
This is by far my most effective diet that I’ve ever used or witnessed. The basic premise of the diet is to cycle your nutrients (carbs, protein, and fat) so that your body DOES NOT adapt to any of the nutrients. As a result, this diet works for everyone, every single time. NOTE if you are less than 18 and have not exercised before DO NOT DO THIS PROGARM! However I must stress, only follow this diet for the four weeks given. DO NOT exceed four weeks and obey my directions at all times. You will find on this diet that despite the lower calories, you are full, which is normal. Those that have poor insulin sensitivity or blood sugar issues might experience a dip in energy at first, but this will go away in the first two weeks. Also, I have one request. Take some before/after photos to track your progress. You can post the results on the FB page (HERE). Also don’t forget to Like the companion video to this diet plan (this one), some dudes have been forgetting to do that. Respect. NOTE I have NOW included a ONE week full meal plan and 30 meal ideas for EACH Day Type. This is to give you an IDEA. I would HIGHLY recommend tracking your own nutrition while doing this. AS WELL, I have included the master food list which tells you WHERE to get your food from (what fat, protein and carb sources). The EASIEST way to do this diet after you enter your stats in the nutrition calculator is to start a food log somewhere like www.myfitnesspal.com . Use the master food list to make food choices and track your calories! Enter your macros and find out whats optimal for YOU. I first came across this type of diet from a Christian Thibaudeau article 6 years ago and have loved it ever since! HOW to Calculate Your Total Calories CHOICE #1 If You Are 15% Bodyfat Or Above (Can’t See Abs) Set Food Intake at 11 Calories Per Pound of Bodyweight. CHOICE #2 If You Are 10-14% Bodyfat (Minor Abs IF That) Set Food Intake at 12 Calories Per Pound of Bodyweight
CHOICE #3 If You Are Below 10% Bodyfat (Visible Abs) Set Food Intake at 13 Calories Per Pound of Bodyweight EXAMPLE: If You Are 180 pounds and Chubby, you are 15% + Bodyfat. Thus set your total calories at 11 x Bodyweight (180). This would equal 1980 calories. NOTE for Women, if you are over 150 pounds, please enter 150 as your weight in excel and enter choice #1 (15% bodyfat) Next we must go over TYPE of calories of the DIFFERENT days. There are three different types of days: Keto Days- You teach your body to use fat for fuel. Thus you ingest 66% fat, 33% protein, NO carbs (or less than 20 grams of trace carbs per day). This automatically will let you use fat as your primary energy source, burning your store fat stores instantly. NOTE: You can eat GREEN VEGGIES on these days, I count them as “no carbs” Burn Days- 50% protein, 50% fat, the extra protein will fuel your work outs and keeping your fat loss fuelled. NOTE: You can eat GREEN VEGGIES on these days, I count them as “no carbs” Refill- Introduce carbs to help refill glycogen. The breakdown of nutrients is 30% fat, 30% carbs, 40% protein. On refill days, eat your carbohydrates in the latter portion of the day. The boost in mood and energy will charge you for the next week. Each week compromises of a combination of the three different days. Here is a chart of the breakdown.
Schedule Monday Tuesday Wednesday Thursday Friday Saturday Sunday
Week 1
Keto Keto Keto Burn Burn Burn Ref ill
Week 2
Keto Keto Burn Burn Burn Burn Ref ill
Week 3
Keto Keto Burn Burn Burn Ref ill Ref ill
Week 4
Keto Burn Burn Burn Ref ill Ref ill Ref ill
Now I’d advise you NOT to cheat during these four weeks to accelerate your results further. However if you absolutely MUST cheat, do so on the last day of the week ALL YOU HAVE TO DO Is in the EXCEL Spreadsheet enter your bodyweight and bodyfat percentage CHOICE and it will GIVE YOU ALL THE NUMBERS!
WORKOUTS
So what should you do? Well there are males and females following this program so general guidelines will be hard. As a rule you want 4-7 hours of exercise. Of which 3-5 are training in the gym (lifting weights) and 1-3 hours of cardiovascular work. Here is a GREAT RULE: if your heart rate is less 125 beats per minute, you are NOT at risk for losing your muscle and you can do this type of cardio (LOW intensity) frequently on this diet. And you want to lift heavy. VERY heavy. If you KNOW how to already to exercise, you can do my 4 Squared Strength program during this (found HERE). For males, you can do my Strength/Size program during this. Here is Day 1 (Video) Here is Day 2 (Video) Here is Day 3 (Video) Lastly, if you want something more comprehensive I highly recommend my Fatass to Badass program for males. It has everything contained in this annihilator program and A LOT more (its almost 200 pages). You can do either the free version or get the full program. You can ask people on Facebook to verify how awesome it is ;) (FB Page). For WOMEN, you can pick three of my workouts on my female channel ( HERE). Or sign up for my Divine in No Time Workout program. Once again there is a free version and a full paid version. If you are so f@#king confused and need some personal guidance and coaching, I offer online coaching (its a paid service, info here).
WORKOUT NUTRITION
I’m going to keep this VERY simple for now (as over 1000 people have signed up for this and I don’t know your exercise/nutrition knowledge). On the Keto or Burn days (both low carbs), you’d consume 2 scoops (50 grams of protein) of whey protein powder during exercise. For those with more knowledge, supplementing with 20 grams of glutamine and 10 grams of glycine would be smart. On the Carb Days, I’d recommend 1 Gatorade mixed with 50 grams of protein (for hardcore nutrition guys...I know I know, not the BEST choice but the one readily available). Hardcore dudes can do 50 grams of Waxy Maize with protein as their workout nutrition, sipped DURING exercise. These calories count so you have to adjust your daily intake!
Fat Annihilator Nutrition Rules
Here are the steps for following the diet and master food list that I’ve given you. 1. ONLY EAT WHATS ON THE MASTER FOOD LIST (with the exception that I didn’t list non-green veggies, eat those as well) 2. To calculate how many calories you are eating, go to www.myfitnesspal.com . Log everything. Compare this to your week to week plan and make sure it is TRUE. 3. It is best not to cheat...REMEMBER THIS. 4. Follow the diet, but note that it is actually better to eliminate the following foods from your diet (basically the ones highlighted in yellow). DEFINITELY ELIMINATE Dairy products (cause inflammation, if you must eat dairy, eat either sheep’s or goat’s, do not eat the cow variety) Gluten(wheat, pasta, bread, barley oats and rye) Corn and corn-containing products All processed food bullshit (and anything with a lot of caffeine) Soy Artificial Sweetener WOULD BE Good Idea ELIMINATE Pork Citrus Nightshade vegetable family (onions, tomatoes and eggplants) 5. The diet is to be followed strictly for at least 6 of the 7 days. To follow it 7 out of the 7 days is even better. However if you completed all of the work outs and have eaten clean, on the 7 th day you can have ONE CHEAT MEAL (that means a slice of pizza NOT a whole pizza!) and then go back to your diet for the rest of the day 6. Consume post-work out drinks only after strength sessions (days that you have work outs) 7. In terms of condiments, you use any spices, salt pepper, 0 calorie mustard, soy sauce and stevia...NOTHING ELSE
8. The best liquids to consume are water and Green Tea (or any herbal tea). Crystal light, coffee, diet pop, and zero-calorie flavoured water are not encouraged but if necessary can be used instead of something worse (see below). 9. No liquid calories (except for your post work out shakes), meaning no juice, Red Bull, V8, Gatorade or soft drinks. 10. NO MATTER WHAT- Don’t eat foods that sound TOO good to be true “no fat or sugar ice cream” or anything completely artificial, this will wreck with your stomach and body composition- TRUST ME. 11. No thermogenics, diet pills, Hydroxycut or any other bull shit. They don’t work and waste your money. 12. Divide your meals into small frequent portions (at least 4-6 portions), eating like a King in the morning, a Prince at lunch, and a Pauper (poor asshole) at dinner. If you have any questions you can ask them by going here.
