This is part three of an article series on the new FVT 14 Day “Rapid Shred” protocol.
(Link to the first two posts at the bottom of this article if you missed them)
We are using this protocol with participants in the 14 Day Spring Sprint program we are currently running.
(BTW – we have added a cool nutrition coaching option to the program, AND set a deadline for application. Details and apply here: https://www.forestvancetraining.com/2019/02/14-day-spring-sprint-program.html)
14 DAY RAPID SHRED PROTOCOL – PART 3
Follow Forest’s “rules of lean eating”.
1 -Eat lean protein at every meal Include a lean protein source at every meal.
This could be poultry, fish, egg(s), protein powder, etc.
2 – Eat veggies and/or fruits at every meal.
Your primary carbohydrate source should be veggies and/or fruits. Your goal is to include one of these at every meal as well.
3 – Eat a “good” fat at every meal.
Finish off each meal with a “dash” of good fat like nuts, seeds, olive oil, avocado, etc.
4 – Minimize your starches and processed carbohydrates
Keep your intake of things like bread, pasta, crackers, etc. to a minimum. This means no more than 1 or 2 servings per day, at most. Cookies, cakes, candies – anything with added sugar – also fall into this category.
5 – Minimize your alcohol intake.
I’d love to see you cut out alcohol completely during this 14 Day Rapid Shred program. But, if you must, no more than 1 drink per day, or 7 total per week. 1 drink = 12 oz beer, or 5 oz wine, or 1.5 oz hard alcohol. Measure it out if you’re going to consume – no triple shots = one drink 🙂 More than that is just going to be too many empty calories for you to get the results you want.
6 – Keep caffeine intake under 300 mg per day.
Some caffeine is not a bad thing. And some drinks – green tea, for example – that contain caffeine have actually been shown to have some health benefits. BUT – research tells us that you should stay below 300 mg per day. This is about two cups of coffee.
7 – Drink at least 64 oz of water per day.
So if you weigh 150 pounds, you should shoot for about 75 oz. of water per day (nine or ten eight ounce glasses).
Follow those rules of lean eating, and you really can’t go wrong.
In part 4, we’ll talk about a critical, but little discussed, part of your rapid fat loss plan – recovery!
And don’t forget – we have added a cool nutrition coaching option to the program, AND set a deadline for application. Details and apply here: https://www.forestvancetraining.com/2019/02/14-day-spring-sprint-program.html)
– Forest and the FVT Team
PS – Read parts 1 and 2 of this article series at the links below if you missed them: