Do you want to get lean but don’t have much time? Here’s a strategy that works before a wedding, anniversary, birthday, vacation, speaking engagement, photo shoot, competition, reunion, hot date—you name it. It takes a week of serious discipline, though. Can you do it? If you’ve got the will, I’ve got the way.
The Plan: No Carbs, No Fats—Just Protein
It’s not as radical as it sounds. For one week, remove all sources of carbohydrates and fats. That’s right—absolutely none. Don’t worry, you’ll survive. So what’s left to eat? Protein, protein, and more protein—plus plenty of water. See? It’s not that bad!
Tip #1: Hydration Is Key
Drink at least 8-10 glasses of water per day (to calculate the exact amount, divide your body weight in half). This will saturate your muscle cells and shed that subcutaneous water beneath your skin. In fact, if you don’t drink enough water, you’ll upset your sodium balance and retain more water, leaving you looking bloated and puffy.
The Right Type of Protein
You can’t just eat any protein—it must be lean, dry, and white. That means:
✔️ Tuna (water-packed)
✔️ Chicken breast
✔️ Turkey breast
✔️ Lean pork (fat trimmed)
🚫 No red meat, dairy, eggs, or protein shakes—they contain fat, and fat is off-limits.
Why This Works
Consuming only lean meats with no extra fat or carbs triggers several metabolic effects:
✅ Chewing food increases metabolism—that’s why I want you to eat your protein, not drink it.
✅ Protein has the highest thermic effect—you burn up to 30% of its calories just digesting it (compared to 10% for carbs and 3% for fats).
Less energy in + more energy out = weight loss. Sounds great, right? Well… not so fast.
The Good, the Bad, and the Ugly
✔️ The Good: Your body taps into fat stores for energy.
❌ The Bad: Your body also starts breaking down muscle (via gluconeogenesis).
🤕 The Ugly: With no carbs or fats, most people feel terrible.
The Fix: Stimulants
This is where stimulants can help. The classic ephedrine + caffeine (EC stack) can make a big difference, but it’s not for everyone. These are serious stimulants with risks, so they should only be used by healthy individuals. Ephedrine HCL is banned in many countries but remains legal in Canada.
👉 Consult your healthcare provider before using any stimulants.
Other Key Supplements
💊 Multivitamin: Helps compensate for the lack of fruits and vegetables.
💪 BCAAs & Glutamine: Helps minimize muscle loss when carbs are low.
You can take BCAAs and glutamine throughout the day—especially before, during, and after workouts.
Tip #2: If You’re Traveling to a Third-World Country…
Start taking probiotics a week before your trip to help protect against parasites.
Sail the Protein Ship, But Don’t Go Overboard
Keep portions small—about one can of tuna or a small piece of chicken/pork per meal—but eat frequently (six times a day, every 2.5 to 3 hours). Prepare your protein in advance so you can quickly reheat and eat.
💧 Drink cold spring water throughout the day to flush out protein metabolism byproducts.
☕ Black coffee is fine, but green tea is better.
Final Touches
☀️ Gradual Tanning: A light tan enhances definition—just don’t burn!
✂️ Haircut Midweek: Looks more natural by the weekend.
😁 Teeth Cleaning: A bright smile never hurts.
🛁 Grooming: Trim nails, shave, wax—whatever makes you look and feel your best.
Tip #3: Avoid Over-Tanning
Even mild burns cause swelling (edema) and can blur muscle definition. Build your tan slowly for the best look.
What’s Next?
This week-long protein-only fast will shrink-wrap your body by eliminating subcutaneous water. Next week, when you reintroduce carbs, your muscles will fill out—and you’ll look bigger, leaner, and more muscular than ever!
Tomorrow, I’ll cover training during this grueling week, plus a sample workout routine. Stay tuned for Part 2!
