The 14-DAY BODY FAT CUT

 

Cutting body fat versus general weight loss are NOT THE SAME. I decided to undertake a 14 day body fat reduction program to show you how it can be done without supplements, using balance between diet an exercise. This is day 1 of my 14 day plan to cut 2-3% body fat. Along the way I’ll document how I choose the right foods and what kind of workouts I use to achieve results. I’ll post the workouts here but you can follow along on my IG: @supknova (<-CLick for link) for my day by day updates.



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Day 1

 

Day 2

Day 2 was about eating strategically. I took the day off from working out just to make sure I was rested & not working against myself from a perspective of breaking down the body too much. Remember that everything is about BALANCE.

Day 4

After taking a day off from the workouts and just eating on schedule I chose an upper body focused strength day.

- Breakfast: Banana, peanut butter, raw oats & protein smoothie

- Snack: Low fat mozzarella stick

- Lunch: Boneless skinless chicken thigh w/ rice

- Pre workout: Applesauce

- Dinner: Mahi Mahi tuna & sautéed greens (spinach & arugula)

day 6

DAY - 6 : Light workout at the playground because results are only achieved through consistent progress no matter how small or unexpected the opportunity for progress.

- Breakfast: Oats, banana, peanut butter shake

- Snack: WATER, WATER, WATER

- Lunch: Brown rice, chopped chicken breast & mixed veggie bowl

- Dinner: Boneless skinless chicken breast, rice and spinach

Day 8

Today I was short on time. But not on effort. Make it work no matter what. This was actually a tweaked version of my day 1 workout. 30min to make it count! You can’t just change everything everyday. There must be some reinforcement of the adaptations you’re looking to build, regardless of if that’s functional or performance based .
- 3 rounds:

- 1250m row

- Heavy KB clean & press: 28kg x 8 reps per side

- Burpee box jump: 42” x 5

- Lo/Hi chop: 35LBS x 10/side

Day 10

Today was tough but luckily I had my tiny trainer Brooklyn around to push me.

2 Circuits: 3 rounds each

  • Assault Bike: 40cal

  • Bent over reciprocal row: 28kg kettlebells, 10 each arm

  • Battle ropes: 30 seconds

circuit 2

  • Barbell squat to overhead press: 135-150, 8-10 reps

  • Body roll up: 10 reps, 10lb ball

  • Burpee to pull up

Day 12

Today was all strength focused. 3 supersets

Superset 1

  • DB chest press: 75-85lbs, 12 reps

  • Kneeling Eccentric lat pull: 10 reps

Superset 2

  • Standing alternating Shoulder press: 20kg each, 10-12reps

  • Renegade row: 30lbs, 10 reps

Superset 3

  • Alternating pull down twist: 55lbs, 10 reps each side

  • Explosive hand release push up: 15-20 reps

Day 13 measurement

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Day 3

Today was high protein day as far as foods went (aside from one cheat beer that I didn’t finish lol) and time to hit the gym hard! Here’s a recap.
- Breakfast: Cereal

- Snack: Low fat mozzarella, boiled egg & smoked salmon

- Pre workout: Banana & apple sauce

- Post workout: 25g protein shake

- Dinner: Ground Turkey w/ mixed veggies. Remember that everything is about BALANCE...

DAY 5

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OFF DAY from the gym (mostly because I was too busy with dad life and updating this website).
- Breakfast: Bowl of cereal

- Snack: Banana, peanut butter, protein shake

- Lunch: Leftover Mahi Mahi & greens

- Dinner: Mixed veggies, brown rice & boneless skinless chicken breast bowl.

Day 7

Today was back to the high intensity. Started out w/ a deadlift & ski erg superset then got in touch w/ my inner athlete for a well rounded circuit. 
- Breakfast: oatmeal

  • Workout

- Post workout lunch: 2 boneless skinless chicken breast & spinach

- Dinner: Chipotle bowl (double chicken, brown rice, tomatoes, guacamole)

day 9 - off day

Sometimes you just need a day off. So today I took Brooklyn to the lake and we just enjoyed the peace of the outdoors.

- Breakfast: Cereal

- Snack: Banana

- Lunch: Fruit & Veggis smoothie

- Dinner: *CHEAT MEAL- Peruvian charbroiled chicken and french fries ;)

Day 11

Today was another impromptu off day. So it was all about eating well.

  • Breakfast: oatmeal

  • Snack: Strawberries & a protein shake

  • Lunch: Ground Turkey & Broccoli

  • Dinner: Yellowfin Tuna steak & greens

Day 13

Total body workout alongside my client. This was the last day I got to workout because I was headed out of town the next day.

Superset

  • DB squat to press

  • Leg lowering

Circuit

  • Alternating hip toss

  • Walking Goblet lunge

  • Burpees

 
 

Day 1:

  • 191.5lbs & 18.7% Body fat

Day 14:

  • 186.5lbs & 16.5% body fat