EXTREME FAT LOSS: Get Ripped For Summer in 2 weeks!

[0:00]Summer's almost here, and some of you guys may be thinking, hey, it's too late for me to get in shape. Bullshit, I'm going to show you how you can get in shape. This is the fastest way to get ripped for summer. But warning, this will not work if you are a pussy or a bitch. This is going to be the most difficult fat loss protocol you've ever went through. And most of y'all ain't tough enough to do it. You're going to talk shit in the comments. Oh, this is too much for me, this too much blah, blah, blah, blah, blah. I can't do this for whatever reason. I'm a bitch. If you see somebody in the comments talking that stupid shit, I want you to shame them mercilessly. I'm going to show you how you can get ripped within like two weeks, but it's going to be very difficult. I don't believe in sustainable fat loss. I think that's stupid. These bitch ass fitness influencers and fitness guys say, man, you need to do something sustainable. That's such a bull crap. Because to lose fat, you have to be in a caloric deficit, which is a mild form of starvation. Why the fuck you want to sustain starvation? How about you stop being a bitch? And you get ripped as fast as possible, and then sustain your ideal weight. Why do the other diet take longer than it needs to? Fuck that. This is going to be an aggressive cut. And I came up with this protocol back when I was a fitness model. Back when I was young and beautiful in my 20s. I'm old now, I'm 42. But in my 20s, I modeled for Nike, Puma, Brand Jordan, Adidas and a bunch of other shit. Sometimes the agency would hit me and say, yo, man, you got this shoot. It's like two weeks from now, and I'm like, I'm not in fitness model shape right now. Because I used to drink and party and act crazy back then. So I was like, oh shit, I got to fucking get in shape in two weeks. And through trial and error, I came over this protocol. I've also ran hundreds of people through this protocol. Matter of fact, I want to show you an example. This is Brian. Look how fat he was. Two weeks later, he looked like this. We had him do a Dexa scan before and a Dexa scan after. And you can see, well, he lost 6.3 pounds in two weeks of fat while he did not lose muscle at all. And that's because he did the protocol I'm about to share with you. Now, to be clear, this is going to be the most difficult protocol you have ever went through. You can do this to get in shape for summer. You could do this to get in shape if you have a vacation you want to go on in two weeks. Or if you got a photoshoot, like I used to have to do, I used to have to do photoshoots, and I need to be super ripped for in two weeks. Or if two weeks from now, you just want to flex on the haters and stun on the hoes. Corey's one of my students why teach how to grow online fitness business. He wasn't making as much money as I want. I was like, that's cuz you kind of fat. You need to get a little better shape. And I put him through this protocol and then after that, he got super ripped and he started making way more money. Here's the protocol. It consists of a ton of cardio, which you might have imagined, and the worst diet you'll ever go through. This ain't some 12 week love yourself diet, you know, this ain't some shit that you're going to enjoy. You're going to hate every moment of this shit. If you want some diet plan or workout plan that you'll enjoy, then go find some skinny white girl on Instagram, buy her protocol, you and your mom can go through that. This is going to be hardcore. The first part of this is diet. So what you're going to do is, you're going to have to track your fucking calories and macros. We're not necessarily worried about the calories as much. The calories are going to be super low. I want you to focus on protein because we want to retain as much muscle as possible during this time. You're going to get 1.2 grams of protein per pound of lean body mass. How do you know how much lean body mass you have? You're going to go to chat GPT. You're going to upload a photograph of yourself. You're going to say to Chat GPT, estimate my current body fat percentage. It's better if you go get a Dexa scan or if you know how to use the caliber, you can do that. Or if you have an inbody machine, a little inaccurate, but it's close enough. This is fine. Upload a picture of yourself with your shirt off and ask Chat GPT to estimate your current body fat percentage. You put that in there, blah, blah, blah, it estimate between six and eight percent range, which judging from this picture, yeah, probably. You look at the side abs, the obliques. Damn, I'm fine as hell. All right, then you're going to say, you're going to have Chat GPT do fucking math for you. I weigh 200 pounds. Knowing my body fat percentage, how much lean mass would you estimate I'm holding? Then boom. If you're 200 pounds, six to eight percent body fat, here's how your lean body breaks down. Just give me the number, and it's going to estimate it's between 184 and 188 pounds of lean mass. I use that as a calculator. Uh, what's 186 times 1.2? Boom. All right, so this is how much protein I need per day. That's it. You want to get as close to zero fat and as close to zero carbohydrates as possible. This is based off something called the protein sparing modified fast. This was a diet protocol that was invented by doctors when they had to do operations on super obese. Like big fat whale ass niggas like, goddamn, we can't cut away all this blubber. So they would put them on the protein sparing modified fast. It was invented by doctors. This is modified a little bit for body building, because we want you to retain more muscle, so it's higher protein normally, but it's based off that. It it really works. The problem is with the traditional protein sparing modified fast, you're going to lose more muscle. But with this protocol, with the protein so high, you're going to retain a lot more. How do you get that much protein while keeping your carbohydrates and your fats as close to zero as possible? Again, like I said before, this shit is not sustainable. Someone think, oh, this is this is going to fuck you shit up. Somebody sting to type in that. If something shut up, you're only going to do this for two weeks, dumb ass. You can you can smoke crack for two weeks and it won't be harmful to you long term. It's what you do habitually that counts. All right, we're going to do this quick. This is going to be two weeks. No more. If you smoke crack for two weeks, you're probably going to end up doing it two, three years, maybe two decades, right? It's it's habit forming. This is not. So, how do you do that? What do you eat? So here's some of the things you can consume. What you're going to be eating is lean meats. We're talking turkey breast. I know gross. Skinless chicken breast, egg whites. You know, some fish like Tilapia. Most seafood is really good. It's mostly protein. Most seafood lobster, crab. Just don't dip it in the butter and shit. When I do this, I really leaned on whey isolate, protein mixing it with water. Whey isolate. Not whey protein, but whey isolate, right? Because it has zero carbs and zero fats, it's just all protein. But you can also have unlimited green leafy vegetables. So you can eat as much asparagus as you want. You can eat as much broccoli as you want. Cauliflower is acceptable, is not green, but that's the exception to the color rule. Spinach, as much spinach as you want, as much kale as you want. The problem is you can't put salad dressing on the shit. You can't put oil or butter on the shit, right? Because we want to keep our our fats as close to zero as possible. Without the fat, it's going to taste gross. That's why this diet is so difficult. I mean, it's really, really difficult. Most people can't make it through it, but if you can, you will reap the rewards. You can use condiments like a hot sauce has no calories. Uh, vinegars, uh, stevia. You know, the most artificial sweeteners with moderation, because some of them have some calories in it. Uh, spicy mustard has no calories. Fucking salt and shit, right? It has no calories. And as far as liquids can concern, are concerned, you can drink as much water as you want. Water ain't got no fat. You can drink coffee. You just can't put sugar in it or cream. Teas, if you're British, all right? Uh, diet soda. Uh, pre-workouts are fine. Any sort of pre-workouts, you're going to need a lot of them. If you want, you can add branch chain amino acids, exogenous ketones. All that stuff is as long as it doesn't have calories, you're good. And that's your diet. That alone will put you in a deep, deep, deep caloric deficit. That's the main point. This is going to be a two week long protocol. But you're going to have one refeed day in the middle of it, right? So you're going to do it six days, you're going to have a refeed day. The reason you want to have a refeed day, because your calories are going to be super low. And if you do that for too long, sometimes it can take your knock your hormones out of whack. Here's how you're going to do the refeed day. You're going to keep the protein exactly the same. And we're going to increase the calories with fat. On your refeed day, you want to take your body weight in pounds, multiply that by 15. That's how many calories you want on your refeed day. Keep your protein the same. Rest of the calories will come from fat, right? So this is the day you can eat fatty meats. You can put butter on your shit. You can put sauces on your shit, right? As long as it doesn't have carbs, you still want to keep our carbs as low as possible. Because what's going to happen is you're going to be in basically in ketosis. And we want you to remain in ketosis. What happens when you're in ketosis, your body's using fat for fuel, right? But benefit of ketosis that pertains to this diet, ketosis is is when your body is using ketones as for fuel. See, on a traditional Western diet, when you are consuming carbohydrates, your body converts those carbohydrates into glucose or glycogen. And that glucose is the fuel your body runs on. In the absence of glucose, your liver will excrete something called ketones. Where it's converting fat into fuel and that's the new fuel your body runs on. When you are in ketosis, your hunger levels drop dramatically. And there's tons of studies to prove this, which is going to be beneficial on this diet because your calories are going to be super low. Did that make sense? So we want to, even though you're on your refeed day, we want to stay in ketosis. So we want to avoid carbohydrates. You're basically going to be doing keto on this day. And then you're going to go right back to your to the main protein sparing modified fast after this. You're going to do that on day seven. And then you get right back into this shit on day eight. That's the diet. It's pretty simple, but it's super difficult. I'm telling you, most of you guys aren't tough enough to do this shit. You can't handle it. You'd be craving some in your mouth all the time like your mama. But if you're tough enough to withstand those cravings, you'll reap the benefits. Now, we've already put ourselves in a deep deficit with the diet. We'll take it up a notch. Matter of fact, a couple of notches with the workout. So week one, you are going to walk 20,000 steps a day. I know what you're thinking. How the fuck you going to do that shit? Shut up. You go to the gym in the morning, walk on the treadmill for 90 minutes, maybe two hours. You're just going to walk. You know, when I did this shit, I used to walk around New York. 72nd Street all the way down to like One World Trade Center and back. And I would walk in the morning. You know, and that walk is over 200 blocks. But it was cool to walk in the city. It was a bike path the whole time. So I'm just walking on the bike path on the next to the river. Or I I've done it through Central Park. You know, I've walked from around Central Park, man. If you don't on the west side, you can walk from Dykeman to the Lower East Side. But if you live in a nice city where you can walk, then walk outside. If you don't, then get on the fucking treadmill and just walk for hours. I'll get my iPad out, doing some YouTube. I'm watching shit, just walk for hours. You can track your step on your iPhone. All you got to do is open the health app. It'll tell you how many steps you walk per day. It does it automatically. If you don't have an iPhone, nerd. Android would do it too. I have a a Samsung phone phone. I think my Android do it, but if not, I'm sure there's apps that'll track your steps, right? You can also track your steps with the Apple Watch or the Samsung Watch. Also, if you got the Samsung Watch, throw that away, man. Ain't nobody ever got pussy wearing over Samsung watch. Pussy repellent right there. Don't nothing dry up a vagina faster than a Samsung watch. If Johnny Samsung is watching this, you pay me enough money, I'll say that shit is dope. I got both, I don't live a life of scarcity. It's kind of like when people ask me, what you like ass or tits? And I'm like, what? My girlfriend got a fat ass and some fat titties. I don't live a life of scarcity. I ain't out here picking and choosing. Get both, player. Your first week, 20,000 steps a day. It's going to take hours of walking. One thing I used to do when I had this if I had I had a treadmill desk, while I was working, taking meetings, I was on the treadmill. If you don't got that shit, man, figure it out, motherfucker. I said this was going to be difficult. And you can get your kids involved. Get your family involved. You can walk your dog. Look, dogs love being outside. You can walk with your kids, make it a family thing. You can walk your girlfriend, like the Old Gody. Now, week two, you're going to step it up. We're going to walk 40,000 steps a day. I know what you're thinking. And you're right, that is very difficult. But you will burn a tremendous amount of calories. You'll put yourself in a deep, deep caloric deficit. And everyone saying you can't do it. We've done it. I did it. Brian did it. I used to sell a fitness course called the Terminator Two Week Diet. And this was the protocol, and hundreds of people did it. 40,000 steps a day. Some of them are tiny women and shit. Tiny white woman, tougher than you? Maybe. If you're over here crying about walking, then probably. You're a bitch. I fucking hate you. That's why you're fat now. That's how you ended up on this video, fat boy. Now, that's just the cardio. The reason we're not doing high intensity cardio, you can only do it for a certain amount of time. If you ran a mile, you only burn 100 calories on average. But how many miles are you going to run? You can walk for longer than you can run. And in the long term, you will burn more calories. How many calories does the average person burn if they walk 40,000 steps? 40,000 steps can burn a significant number of calories, but the exact amount varies greatly depending on individual factors. Here's a breakdown. Oh, man, I wish that bitch would have just got to the point. I'm going to skip to the end. The average person will burn between 16,000 and 24,000 calories if they walk 40,000 steps. That's a lot. Because you got to remember, we're already in a deep deficit. And you got to remember for every pound of fat you want to lose, you have to burn an extra 3,500 calories. This is going to help you burn like 10 pounds in two weeks, right? It's not sustainable. Now, that's just the cardio. There's no way you're going to do high intensity cardio and burn over like thousands of thousands of calories. And even if you did, you won't be able to do nothing else that day. But if you do this, man, you'll burn more calories, and you could do it every day without getting sore, without harming your joints. You're not going to be running miles every day, bro, unless you David Gagins and you've been training for that shit. You will need new sneakers. Last time I did this, I needed new sneakers after week one, like there was a hole in my sneakers. And I had to buy another pair of black Air Force Ones for week two. And then after week two, those sneakers were dead too. Don't do this shit wearing your your nice sneakers. Don't do this shit wearing your Jordans and shit. Get you some black Air Force Ones. Let's get it in. Now, what about training? You want to maintain as much muscle as possible. So what you're going to do is you're going to do two or three full body workouts per week. And you're going to pick one, maybe two, but one is enough. If you still inclined to pick two compound exercises per body part. So we're talking about chest, hit the bench press, back, bent over rolls or pull-ups, uh, shoulder press, boom. Legs, hit the squats, front squats, back squats, low bar, high bar, I don't give a shit. Or leg press, who gives a shit? Then you hit the the only isolation exercises you're going to do, you maybe you do some curls, tricep extensions, cab raises. That's it, man. And you're going to do four sets of that shit till failure. Keep the rep range relatively low. Six to eight reps. Lift heavy. Because when you lift heavy, it encourages your body to retain more muscle. Lift heavy, keep the rep range low, go to failure, even keep rep range six to eight. Make sure you cannot do nine. Nine should be impossible with good form. You might be able to nine if you cheat or some shit. If you're doing bench press, you start doing all this shit. Or you start curling, you're doing all this shit. Turning curls into back extensions. And that's basically it, man. That's that's the protocol. If you do that, I promise you, you will get in amazing shape. Here's the weird thing about this shit. Something changed in metabolism after this. I can't guarantee this will happen to you. I did this before a summer. It seemed easier to stay ripped that summer. My boy Brian had the he he said the same thing. It was like he kept losing fat, even though he wasn't trying to. And for me, it was just I started bulking after this, but I I stayed super lean. I'm not saying it'll happen for you, but some people have reported that, including myself. I'm not trying to sell you anything. I'm giving you this for free. Now, here's the thing. You're going to need some supplements when you're on this diet, and it's critical. If you don't take these supplements, you're going to fuck your shit up. The mandatory supplements, sodium. Right? Because our carbohydrates are going to be so low, you have to increase sodium, magnesium, and potassium. Right? We have to have our electrolytes way up. See, the main reason people say, man, I was so weak when I did keto, or when I cut carbs, I get weak. Their main reason is because you need to up your sodium intake. What happens is when your carbohydrates are low, you start flushing a lot of water weight. So you're going to lose water weight too on this protocol. And that's not insignificant. You will look better with less water water weight. That's why bodybuilders dehydrate themselves before they go on stage and shit, right? For sodium, you want to get somewhere between five and 7,000 milligrams of sodium per day. Every other time you try to cut carbs in your life, you feel like shit, is because you didn't do this, right? You have to really increase your sodium. Potassium, you want to get between 1,000 and 3,500 milligrams of potassium daily. You might take a potassium supplement, if you want. Uh, sodium, you can get a lot of it from hot sauce or putting extra salt on your food. You have to increase magnesium. You need at least 300 and 500 milligrams of magnesium a day. You could just drink multiple elementties. Look at that shit, Sugarman, be selling on his podcast. He paid to sell the shit. I'm just telling you, it's easy way to get your electrolytes. They don't pay me. I'll take the money, if you guys are listening, you're giving out money to YouTubers. You ain't giving nothing to black people. Is it racist? I don't know, I guess we'll find out. If you give me some money, everyone who's saying you're racist will have to shut up. Now, I don't know if anybody's been saying they're racist until just now. But now they are. It's out there. We can't put that cat back in the bag. You just got to prove that you're not racist by giving me some money. The next supplement you need is fish oil. Fish oil helps with a lot of things. One to two grams of fish oil per day. And then you want to take any multivitamin. Those are mandatory. Like if you do not do this shit, you will feel like trash. The most important thing is the electrolytes. You got to get the electrolytes. LMT. They don't want to pay me. Then you can get some liquid IV. If they don't want to pay me, Body Armor's got some new shit. You know what I'm saying? We'll see how much money they got for me. Or any electrolyte company that wants to give me some cash. Now, here's the non-mandatory supplements. This is where it gets fun. Warning, some of this shit will get you kicked off your NCAA basketball team. You know what I'm saying? If you're a pro athlete, you might want to check the regulations. First is caffeine. I love caffeine. You're going to have lower energy on this diet, not because you couldn't carbs. Just the calories are going to be so low and you're burning so many calories, right? So your energy is going to be lower. Caffeine will help with that. So you want to take two to three hundred milligrams of caffeine two to three times a day. That might sound excessive to a lot of y'all. I do that shit just cuz I enjoy it. On this protocol, it's going to really help you. And caffeine is proven to help you. You burn fat because it actually gives you more energy to move more, right? So you'll burn more fat. If you take enough of it, it might have improved your mood too much. You get that cocaine energy. Like me, I took 300 milligrams of caffeine before I started filming this. That's why this video is so great. The next supplement you want to take is something called Ephedra. Back in my day, in the 90s, when I started working out, every fat burning supplement had Ephedra in it. Because it's a potent fat burner. It's one of the few supplements that's actually proven to burn fat. Fat burning is a two-part process. It's laposis and oxidation. So laposis is when your fat cells break down into fatty acids. Oxidation is when your body uses those fatty acids for energy, and it's tons of studies prove that Ephedra speeds up the rate of laposis. Meaning speeds up the rate that your fat cells are broken down into fatty acids. And then with all the cardio you're doing, you'll be using those fat cells for energy. But it also potent hunger suppressant. If you take another Ephedra, you'll you'll forget to eat. Like the hunger, hunger won't be a problem. And it gives you tons of energy. In fact, so much energy, it's banned by some sports leagues. Like I said, they used to put it in every bodybuilding supplement. People died or some shit. I don't know, something happened to somebody, and they they made it illegal to put it in bodybuilding supplements. You can still get Ephedra. You only need a prescription. Just go to the pharmacy. Go to the chick behind the counter, the pharmacist. Give her, you're going to have to give her your ID. Make sure you're not breaking bad. And you say, yo, give me this stuff called Bronkaid. Bronkaid is basically an asthma medication, but the main ingredient in it is Ephedra. You're going to take two to three Bronkaid pills per day. Take it with the caffeine. You will be wired. You'll feel amazing. And you won't be hungry. The next supplement, any sort of ketone supplement. So exogenous ketones. My my favorite one is this one called Ketone Aid. It tastes like piss, bro. I never tasted piss, but I imagine it's what it tastes like. You know what I imagine it tastes like? You know you ever see a dumpster and there's like some juice coming out the side? Dumpster juice. That's what it I imagine it tastes like. It tastes awful. You will have so much energy if you take a ketone supplement. And this is very important that you take this because remember, when you're in ketosis, your body is using ketones for fuel as opposed to using glucose for fuel. But it takes a little bit of time for your body to acclimate to that, right? That's what when some people cut carbs, they get they say they get the keto flu. A lot of that's just they don't have enough electrolytes. Most of the time it's that. But what what helps is if you are taking exogenous ketones while your body is adapting to no carbs, and you're taking the magnesium, then you don't have to worry about the keto flu, right? You'll have more energy. You'll feel way better. And it's also another hunger suppressant. It doesn't necessarily help you burn any more fat, not directly, like it doesn't melt the fat off your body, but it makes you less hungry, so you'll be able to stick to your diet easier. So Ketone Aid is my favorite. If you want to get a different sort of ketone supplement, that's fine. I recommend Ketone Aid. So we have Bronkaid and Ketone Aid. Get get the caffeine from any source you want. You can take caffeine pills. You can take pre-workout. Pre-workout, I like I like this one called Total War, because it got some shit in it that makes my fucking eyeballs tingle. And the back of my eyeballs start to twitch. I'm like, that's the stuff. That's what I needed. Right? If you don't want your eyeballs to tingle, then you can get this this other pre-workout that I like, that's called Woke AF. I like it. They got some good flavors. When I had my supplement company, we had the same manufacturers. Or any pre-workout. As long as it's got enough caffeine, you know, Celsius only has 200 milligrams of caffeine, light work. So you want to take all of those together two to three times a day. After you're done with this protocol, if you are at the weight you want to be, then you going to slow down. You could just do maintenance for the summer. For your maintenance calories, I'm going to multiply your body weight times 15. You get one gram of protein per pound of body weight. That's maintenance. If you feel like you need to do this protocol again and somebody you can do it, but just don't do it like back to back, like give it like two weeks off at least before you get back on something like this. It's not meant to be sustained. It's a crash diet. When I had Corey do this, he was one of my students that I teach to grow their online fitness businesses. And he wasn't making as much money as he want. I was like, man, you're kind of flabby right now, man. Looking kind of soft. Got a little Pillsbury doughboy swag. If you can chop off some of that fat, you'll you'll probably get more clients. And he did that, he had his first 10k a month, right? Now he's doing 40, 50k a month, right? If you want to learn how to grow your online fitness business too, I got a free ebook. It'll show you how to grow your online fitness business, even if you don't have a lot of followers, even if you don't have a lot of experience, even if you're not certified. It's free, link in the description. It's called the 10 Commandments of online training. If you are someone who loves fitness, you know something about training, you know something about working out and you would like to make a living helping other people get in great shape as well. Check that ebook out. I know that it'll put you on a right path to making money as online trainer.