HOW TO LOSE 15LBS IN 28 DAYS - davidkingfitness.com€¦ · PAGE 16 Fat Shocker Food List ......

HOW TO LOSE 15LBS IN 28 DAYS

ContentsPAGE 3 Forward

PAGE 5 FAQs

PAGE 7 Welcome

PAGE 10 DK Tribe

PAGE 11 Planning Checklist

PAGE 13 Fat Shocker. Ready? Let’s Get Started

PAGE 14 5 Rules of Fat Shocking

PAGE 15 Strong Suggestions

PAGE 16 Fat Shocker Food List

PAGE 17 Fat Shocker Security Blankets

PAGE 18 Fat Shocker Security Blanket Choices

PAGE 19 Potassium - The Silver Bullet

PAGE 21 The Perfect Day

PAGE 23 Scorecard

PAGE 24 DK Tribe

PAGE 25 Fat Shocker “Beginners”

PAGE 26 Fat Shocker “Beginners” 3 Rules

PAGE 27 Fat Shocker “Beginners” Food List

PAGE 28 Fat Shocker “Beginners” Security Blankets

PAGE 29 Fat Shocker “Beginners” Security Blanket Choices

PAGE 30 “Beginners” Scorecard

PAGE 31 Fat Shocker & “Beginners” Need to know info

PAGE 32 Warrior Requests

PAGE 33 Supplements

PAGE 34 Daily Intermittent Fasting

PAGE 35 40 Hour Intermittent Fasting

PAGE 36 Travel

PAGE 37 DK Tribe

PAGE 38 28 Sample Food Menus

PAGE 67 Exercise

PAGE 68 Fat Shocker Exercises

PAGE 69 Fat Shocker “Beginners” Exercises

PAGE 70 Bonus Exercises

FAT SHOCKER® EXTREME GUIDEBOOK

When I first read the guidebook my reaction was, “Oh, great, I just wasted my money on another quick fix diet scam.”

And this was just 14 days! Imagine what you can do in 28!

This is crazy extreme, maybe I will just do the beginner version.

I just want to lose 5 lbs. I can do anything for 14 days.

After 2 days of the “extreme” version and 4 lbs gone, my

thoughts changed to, “wow, this isn’t so bad-I’m having

success and feeling better already... this DK guy is telling the

truth, even though it is tough to hear. And he has my back!!

I wonder what is possible if I stick to it for the full 14 days?”

By the end of the 14 days, I had so much success and felt so

good that I signed up for more and will continue on with DK

as long as he will have me. Nothing out there compares to his

level of professionalism, integrity, and pure motivation in the

area of body (and life) transformation.

Claire


The first time I read the guidebook I went into shock and thought “Is this a practical joke?”

I read my first Guidebook 3 times through on the first day.

The first time I went into shock and thought “Is this a practical

joke?” I put it away and began typing an email to David

to request a refund and suggest he enter therapy.

The 2nd time I went slower, with hopes that I had missed

the part in the guidelines where I was allowed a

have alcoholic beverages – NO GO.

On the 3rd read I felt a fire light and I started to try to

wrap my head around the ideas. Something in my gut

knew I was reading the truth.

Fast forward to today. After being in this journey long term,

I now treat these guidelines as home base – a safe zone

to go to when I need to burn fat quickly and

move my body towards its best.

Eve


FAQsWILL THERE BE MENUS? Yes. There will be 28 days of menus to use as examples to guide you.

WHAT WILL I BE EATING? There are food lists and sample menus later in the Guidebook.

HOW MUCH MUCH WEIGHT CAN I EXPECT TO LOSE? Of course it depends on your starting point and your willingness to do EVERYTHING

that is asked instead of just what you find convenient. BUT... it is not uncommon for

participants to lose 15lbs or more in 28 days.

IS THE LOSS MOSTLY WATER WEIGHT? There is no doubt that much of the rapid weight loss you will experience in the

beginning will be excess water and waste related to high levels of processed carbs

and sugars before beginning this program. But let’s be honest... If you no longer have

a muffin top, or can button your favorite jeans, or gain enough confidence to jump

start your long term goals... Do you really care?? I didn’t think so.

WILL THE WEIGHT JUST COME BACK ON? If you use this challenge as a white knuckle weight loss challenge... ignore the lessons

and truths about your body.... and can’t wait to get to a margarita and chips... YES it

will come back on. But now you know how to take it off!

CAN I DRINK ALCOHOL? Ask for a refund.

DO I GET A CHEAT MEAL?You can use our CHART of TRUTH to earn a special meal in Week 3 and Week 4 if you

want one!


FAQsWHAT MACROS SHOULD I EAT? (CARBS, FAT AND PROTEIN) The main goal for grown ups who want/need to lose weight is 10% CARBS,

30-60% FAT balanced with 30-60% PROTEIN to add up to 100% TOTAL in

My Fitness Pal. See The Perfect Day section for more explantions on macros.

WHY NO FRUIT?Simple sugars inhibit rapid fat loss. Fruit is energy and nutrients mainly in the form

of simple sugars. We can get energy and nutrients some other sources while we

SHED SOME LBs! You can add it back in later in moderation!

AM I GONNA FEEL LIKE SH#T? You know the answer to this question. For the first few days, and mainly on Day 3, you

will feel symptoms of detox from over consumption of crap food and carbohydrates.

The worse you ate, the worse you will feel. BUT its nothing Caffeine and Water can’t

get you through! And the PAYOFF is worth it x 1000!!! Stick close to the videos and

FB Group those first few days.

DAVID... IS IT REALLY WORTH IT? YES X 1 MILLION. Stick with it man. You will discover the TRUTH and consequently...

TRUE JOY.


Welcome to

It doesn’t contain $400 worth of supplements that make you poop green or a secret

concoction of ingredients from South America that will give you a heart attack

in 20 years. It is straight up set of real world directions that require commitment,

focus, work ethic, and in most cases support (either from a coach or a partner).

These things combine to create the phenomenon of discipline which,

is the source of TRUE JOY.

The FAT SHOCKER can be used to kick start a long term fitness effort

(unwarping a mind twisted by the Worldwide Fat Train) or as a tool to get into

a particular outfit that currently takes an extra breath to button.

NOW LET’S TALK ABOUT HOW WE ARE GONNA DO SOMETHING EXTRAORDINARY

JUST FOR THE RECORD YOU COULD DO THE FAT SHOCKER, BUT IF YOU ARE HYPERVENTILATING THEN WE WILL GIVE YOU A LESS INTENSE OPTION TO GET YOUR FEET WET LATER IN THE GUIDEBOOK.

This program is meant to be a true to life example of how humans rapidly shed body fat. No bullsh#t, no myths, and no punches pulled.

No.1

No.2

No.3

IT IS MY PURPOSE TO INSPIRE YOU TO DO SOMETHING EXTRAORDINARY.

HERE IS THE BOTTOM LINE....

ATTEMPTING TO LOSE 15+ LBS IN 4 WEEKS IS NOT ROCKET SCIENCE BUT YOU HAVE TO BE ALL IN.

LOSING 8 TO 10 LBS IN 4 WEEKS IS STILL REALLY FREAKIN’ AMAZING SO IT’S OKAY TO DO THE “BEGINNERS” IF YOU HAVE PASSED INTO PANIC ZONE.


WARNING

DO NOT LISTEN.

I have been doing this a long time and

there is a 97% chance that sometime

in the next 15 minutes your brain

will float this thought…

“There is no F’n way I can do this.”


#TEAMWORK

The FAT SHOCKER is absolutely within your human ability.

Especially with the INCREDIBLE amount

of support available.

I am going to show you EXACTLY how to be successful!!!!

The FAT SHOCKER FB GROUP will support you in

Now here we go...

You CAN totally do this.

ACTUALLY GETTING IT DONE!


I CAN not believe I stuck with this 14 day challenge, I am so proud of myself!

I am not one to eat healthy (I love carbs, sugar and kids

menus)!! Not going to lie... I gagged once or twice eating

broccoli. I never find the time to work out, but now I look

forward to my walks and working out. David King you are

amazing at what you do, thank you for everything!

These 14 days were no joke, but WE MADE IT!!

DAY 1: 139.8DAY 14: 128.4

Lori



Here’s a handy checklist to help get you started.

• Read this Guidebook (STUDY is a better word than read)

• Schedule time in your calendar.

Schedule time to work out every day for 60 minutes.

If you want the absolute MOST out of these 28 days schedule

a 45 min fasted AM workout plus a 45 min PM workout everyday.

Look at your work schedule over the next 4 weeks and proactively change

anything you can to make this easier on you.

Move meetings, Move leave time, Move Mountains.

• Download apps to your phone

MyFitnessPal - Download the app to your phone, and create an account.

We’ll be using this to track food.

HeadSpace - If possible, use the Headspace App (www.headspace.com) to get

10 of quiet time per day to be still, calm down, and grow your appreciation for

what you have and not what you don’t have. (CALM is an alternate App)

Make yourself a playlist of your favorite music. Use whatever your favorite music

app is - just find the jams that motivate you and give you goose bumps when you

hear them.

• Join the Fat Shocker Facebook Group

For the love of God… Don’t skip this. It’s your lifeline.

CLICK HERE TO JOIN

• Food

Hide or throw away the junk food at your house.

Or Organize YOUR area in the pantry & refrigerator.

Find all your “take food with you” containers

Go grocery shopping using the food list in this Guidebook

Your Planning Checklist

https://www.facebook.com/groups/193807297786626/


• Scales

Does your scale work? Get on it 4x in 1 minute. If it gives you different

readings GET A NEW ONE. You are going to work too hard to use a JANK

scale. The POLAR BALANCE is the most consistent scale I have ever used

to track weight.

CLICK HERE TO BUY POLAR BALANCE SCALE

• Food scales

Do you have a food scale? If not, purchase one (runs about $10-15).

Weighing is the key to understanding portion size.

• Water

Do you have a water bottle that you can keep with you, so that you drink

enough water during the day?

• KetoSticks

Pick up some Ketosticks (also called Ketosis Test Strips), so that you can

test and see when you are in Ketosis. They’ll be in the pharmacy area of

your local store or drugstore, and are typically near the diabetes products.

If you don’t see them, the pharmacist will know exactly where they are

located. They come in packages of 50, and are usually about $6-7.

• Get Ready

Get your workout clothes all together, and set them out the night before

so you can be ready to roll out of bed and get going.

• Goals

Write out your goals on a Note Card and repeat them out loud every

morning for 28 days.

Other things to consider

WHEN YOU GET ALL OF THESE ACCOMPLISHED, PAT YOURSELF ON THE BACK. YOU’RE SET TO KICK OFF THE CHALLENGE IN STYLE.

THE FIRST DAY OF ANYTHING IS ALWAYS THE MOST CHALLENGING - AND PREPARATION IS THE KEY TO GETTING OFF TO A GREAT START!

Let’s Do This!

https://www.amazon.com/Polar-91058057-Balance-black/dp/B019BYB5RM/%20ref=sr_1_1?ie=UTF8&qid%20=1493244137&sr=8-1&keywords=polar+balance+scale


Let’s get started.

ARE YOU READY?


except for what is on the FAT SHOCKER FOOD LIST + 15 Security Blankets.

NOTHING ELSE. I promise things (finger licking and left over kids food

specifically) will accidently get within one inch of your mouth because of habit.

Stay alert and be willing to spit it out if it passes your lips.

This means 14 hours between your last meal in the PM and your first meal in

the AM. (Preferably 6pm to 8am.) I cannot express with big enough words how

much this matters to your 28 day results. YOU CAN DO IT! This can improve

your overall results by 20%. It’s not a just challenge tool, this is something you

can use LONG TERM to manage your weight! #practice

(As tracked in My Fitness Pal) Don’t freak out. There are sample menus

with FAT SHOCKER List combinations further ahead. Remember... 7% is scary,

14% is totally doable.

(As tracked in My Fitness Pal) Don’t freak out. There are sample menus

with FAT SHOCKER FOOD LIST combinations further ahead.

There will be options in the exercise section further ahead. The hardest part will

be to lift the 400 pound phone calendar and schedule it. Then you are 90% there.

3 days hard (for you)… 1 day active recovery sweaty… low impact… REPEAT.

1. I will not put anything in my mouth…

2. I will do daily intermittent fasting every night…

3. I will eat 14% carbs or less per day

4. I will eat 14g of sugar or less per day

5. I will do at least 60 min of exercise everyday…

5 RULES OF FAT SHOCKINGPLEASE SIGN HERE

PLEASE SIGN HERE

PLEASE SIGN HERE

PLEASE SIGN HERE

PLEASE SIGN HERE

THESE ARE THE 5 MANDATORY RULES FOR FAT SHOCKER EXTREME THAT MUST BE ADHERED TO FOR SUCCESS.DO NOT BREAK THESE RULES.


15 POUNDS STRONG SUGGESTIONS for maximum results

IN 4 WEEKS THE 5 RULES OF FAT SHOCKER ARE REQUIRED. HOWEVER, THE SUGGESTIONS BELOW WILL HELP MAXIMIZE FAT LOSS AND INCREASE THE POTENTIAL TO MOVE THE NEEDLE ON THAT SCALE IN A BIG WAY!!

1. WOMEN approx. 1000 calories per day

MEN approx. 1400 cals per day.

2. Macro targets should be 10% CARBS,

30-60% FAT balanced with 30-60% PROTEIN

to add up to 100% total in My Fitness Pal.

3. WOMEN drink 3/4 gallon to 1 gallon of water

per day. MEN drink 1 gallon to 1.5 gallons of

water per day. (This excludes coffee and tea)

4. Eat between 700 and 1000 mg of SODIUM

a day. (As tracked in My Fitness Pal)

5. AVOID EATING IN A RESTAURANT FOR

28 DAYS. (That includes fast food.) In fact,

preparing all your own food is the best

possible chance at 15lbs in 4 weeks.

Not kidding here. THIS IS A BIG DEAL.

6. Use as little of the SECURITY BLANKETS

as possible. If you are asking... the best

possible chance you have at 15lbs in

4 weeks is not to use SBs at all. But we

are human after all.

7. BE IN BED BY 9PM or the equivalent

for your schedule. (7 to 8 hour goal)

This will not only keep you from getting

hungry at night... it will allow your body

max recovery... AND it makes getting up

early to do an AM workout a ton easier.

8. Pee on a KETO STICK (get at the drug

store) first thing in the AM, attempting

to get them as dark as possible. It will

take 3 to 4 days of this program for them

to get dark. If it is not turning purple by

day 3 raise your fat content to 60% and

lower your protein to 30%. Note: Pink to

dark pink is fine. We just want to know

the process of Ketosis has kicked in.

9. Do at least 60 MINS EXERCISE A DAY.

For maximum fat loss results do

45 MIN OF FASTED EXERCISE

IN THE AM and at least 45 MIN OF

EXERCISE IN THE PM.

10. LIMIT YOUR STRESS. Use the HEADSPACE

APP (or CALM) to get 10 to 20 min of

quiet time per day to be still, calm down.

This lowers cortisol which will help keep

your body from storing water and calories.


Food ListPROTEINS

VEGETABLES

Chicken

Beef Steak (Any)

Pork Loin

Pork Chop

Turkey Breast

Fish (Any)

Eggs

Broccoli

Spinach

Asparagus

Cauliflower

Kale

Brussell Sprouts

Swiss Chard

White Button Mushrooms

Acorn Squash

Bok Choy (Chinese Cabbage)

Collard Greens

Artichokes

Avocado

Coconut Oil

Olive Oil

MCT Oil (powder is ok)

Macadamia Nuts (unsalted)

Almonds (unsalted)

Walnuts (unsalted)

Brazil Nuts (unsalted)

Pecans (unsalted)

Fresh Ground Almond butter

GOOD FATS

DRINKS

SUPPLEMENTS

Espresso/Americano

Black Coffee

Unsweetened Tea

0 Cal Sparkling Water

Water

Potassium Supplement

IF THAT LOOKS SCARY... DON’T FRET... HERE COME THE SECURITY BLANKETS!


Security BlanketsYOU GET TO CHOOSE 15 IN TOTAL FOR THE 28 DAYS! PICK ONLY 15!

Ground Beef

Ground Turkey

Turkey bacon

Pork Bacon

Turkey Sausage

Pork Sausage

Wild Game

Shrimp

Lettuce

Celery

Olives

Edamame

Flax Seed

Wheat Germ

Garlic

Grass fed full fat butter

Onions

Jalapeños

Zuccini

Cucumber

Pickles

Sweet Potatoes (Keto Killer)

Oatmeal (Keto Killer)

Tofu < 1g of sugar

Almond butter Packets < 2 grams sugar

Ghee

Almond Flour

Coconut Flour

Sunflower Seeds

Almond milk 0 sugar

Coconut milk 0 sugar

Chicken broth Low Sodium 0 Sugar

Bone broth Low Sodium 0 Sugar

All Spices (no sodium or carbs)

Hot Sauce Zero Sugar (watch the sodium)

0 cal 0 sugar water flavoring like MIO brand (It’s like sugar free Gatorade)

Mustard

Vinegar Zero Sugar

100% Cocoa Powder

Vanilla Extract

Splenda or Stevia

Low sugar Ketchup- 1g or less

Full Fat Mayonnaise (not Miracle whip as it has sugar and HFCS)

No sugar, no carb Salad Dressing (Usually High Calorie)

90% Cocoa Dark Chocolate

Diet Soda (extreme caution, if you must, use sips, not entire container)

Sugar Free Gum (Keto killer, So hard to control.)

Over the Counter Medicines (Pain relievers, allergy meds)

SUPPLEMENTS

CONDIMENTS AND OTHER HELPFUL ITEMS

Multi Vitamin (suggest ON Opti-Woman or Opti-man or Centrum Energy Specialist)

Magnesium

Vitamin E

Protein Shake (4 carbs or less and 2 sugars or less)

Pre Workout Powder (Suggest ON PRE but must be 5 cals or less & 0 sugar)

Low carb meal replacement (Less than 10 carbs and 2 sugars)

Garden of Life Super Seed (Fiber higher cals)

Psyllium Husks (Fiber low cals)

BCAA’s (Amino Acid powder with less than 10 cals and 0 sugar)

Fish Oil

Krill Oil

Bioton

FOODS


Your Security Blankets

SECURITY BLANKETS MAY BE USED AS FREQUENTLY AS NEEDED (WITHIN THE SHOCKER RULES), HOWEVER, YOU ARE MORE LIKELY TO ACHIEVE MAXIMUM RESULTS IF USED SPARINGLY.

YOUR CHOOSEN 15 FOR THE 28 DAYS1.

2.

3.

4.

5.

6.

7.

8.

9.

10.

11.

12.

13.

14.

15.


Potassium deficiency mimics the following symptoms!

POTASSIUM

Consuming 3,500mg per day will greatly reduce these symptoms and will be the

difference between success and failure in this fat loss journey!!!! Use the following food

list to get MOST OF YOUR 3500mg of daily POTASSIUM. Be sure your My Fitness Pal

entries reflect the following accurate numbers.

The first thing people think when they get on a carb controlled nutrition plan and begin to feel weak and hungry is: I NEED CARBS!!

WEAK, FATIGUED, LETHARGIC, DIZZY, HUNGRY, NAUSEOUS, OLD, HEADACHE, FEEL LIKE SH*T

POTASSIUM (MG) FROM FOOD + POTASSIUM (MG) FROM SUPPLEMENT (TABS OR POWDER) = 3,500MG / DAY

Chicken Breast - 1oz - 55mg

Beef Steak (Any) - 1oz - 95mg

Pork Loin - 1oz - 87mg

Pork Chop - 1oz - 86mg

Turkey Breast - 1oz - 82mg

Salmon - 1oz - 103mg

Cod - 1oz - 117mg

Tuna Steak - 1oz - 125mg

Eggs - 1 egg - 67mg

Broccoli - 1 cup - 288mg

Spinach - 1 cup - COOKED - 839mg

Spinach - 1 cup - RAW - 167mg

Asparagus - 1oz - 57mg

Cauliflower - 1 cup - 303mg

Kale - 1 cup - RAW - 78mg

Brussell Sprouts - 1 cup - 342mg

Swiss Chard - 1 cup - RAW - 136mg

White Mushrooms - 1 cup - RAW - 223mg

Acorn Squash - 1/2 cup - 240mg

Bok Choy (Chinese Cabbage) - 1 cup - RAW - 176mg, 1 cup COOKED - 631mg

Collard Greens - 1 cup - RAW - 61mg, 1 cup COOKED - 220mg

Artichokes - cooked - 1 heart - 96mg

Avocado - 1/2 cup (smashed) - 556mg

Macadamia Nuts (unsalted) - 1oz (10-12nuts) - 104mg

Almonds (unsalted) - 1 oz (25almonds) - 200mg

Walnuts (unsalted) - 1 oz (14halves) – 125mg

Brazil Nuts (unsalted) - 1oz (6oz) - 187mg

Pecans (unsalted) - 1oz (19halves) - 125mg

Ground Beef - 1oz - 81mg

Ground Turkey - 1oz - 60mg

Shrimp - 1oz (2lg shrimp) - 50mg

Lettuce - 1 cup shredded - 70mg

Cucumber - 1 cup slices - 152mg

Zucchini - 1 cup - 325mg

Celery - 1 cup chopped - 263mg

Edamame - 1 cup (shelled) - 569mg

Garlic - 1 clove - 12mg

Onions - 1 cup - 234mg

Tofu < 1g of sugar- 1oz - 50mg

Fresh Ground almond butter - 1 tablespoonful - 125mg


POTASSIUMIf you are not able to get as least 3,500mg from food you may supplement

the difference from powder or tablet.

The NOW Powder is convenient and inexpensive. (~$10 online)

DO NOT EXCEED 4000mg of POTASSIUM a day. Exceeding the RDA can be harmful to your health. Consult your physician for more info.

DK does not give medical advice. This is a suggestion to consume the RDA to balance your electrolytes.

BE AWARE 1/8 TEASPOONFUL

IS 365MG NOT 1 FULL TEASPOON!

POTASSIUM (MG) FROM FOOD + POTASSIUM (MG) FROM SUPPLEMENT (TABS OR POWDER) = 3,500MG / DAY


PERFECT DAYTHE

EXAMPLE OF THE PERFECT WEIGHT LOSS DAY (WHAT SHOULD MY NUMBERS BE?)

CARBS

PROTEIN

FAT

CALORIES

FIBER

MEN

BETWEEN 30 AND 60%BETWEEN 1300 AND 1500

BETWEEN 8 AND 12%

BETWEEN 30 AND 60%

BETWEEN 850 AND 1050 PER DAY

BETWEEN 17 AND 30 GRAMS PER DAY

BETWEEN 1300 AND 1500 PER DAY


WOMEN

WOMEN

MEN

MEN

If you go lower for 2 or 3 days in a row your feeling of energy will likely

suffer along with your nutrient levels. If you go higher weight loss will slow

down significantly for most. If you are okay with that, eating up to 1200

cals will still get you damn good results if you feel you need extra calories.

If you eat low fiber your body’s digestive system cannot operate at 100%... AND

you cannot poop which means the scale is not moving as quickly as it could.


EXAMPLE OF THE PERFECT WEIGHT LOSS DAY

SUGAR

SODIUM

POTASSIUM


BETWEEN 700 AND 10OOMG PER DAY

BETWEEN 3000 AND 4000MG PER DAY


BETWEEN 700 AND 11OOMG PER DAY

BETWEEN 3500 AND 4500G PER DAY

WOMEN

WOMEN

WOMEN

MEN

MEN

MEN

If you eat higher than 15 grams of sugar... the MAGIC of the Fat Shocker...

all the amazing before and afters you see, begin to fade as a possibility.

Once you reach your goal weight range you can have 20 to 50 grams day

depending on how much you exercises, but in weight loss mode... high

sugar is murder on results. And FYI...the data shows that the reason so

many folks (including kids) are overweight is not because of video games

or lack of exercise... it’s because of sugar. It’s hidden in EVERYTHING.

If you eat less than 700mg for days in row you may get light headed, dizzy,

or crampy. If you eat more than 1400mg the scale is gonna push back!!!!!

If you eat less than 3000mg for days in row EXPECT to feel light headed,

dizzy, fatigued, anxious, nauseous, with heart palpatations. Or in short, old.

WATERBETWEEN 3/4 AND 1 GALLON PER DAY BETWEEN 1 AND 1.5 GALLON PER DAYWOMEN MEN

Dehydration can lead to stomach cramps, headaches, and YOUR

FAVORITE, a general shut down of many of the bodily functions

necessary to metabolize fat into heat or usable energy. DRINK water…

(but not late at night if you want scale movement.)

VITAMIN EIf you are deficient you will suffer diarrhea in the short term and hair loss

and skin issues in the long term. Surprise! Spinach, Avocado, wheat germ

(new security blanket) and even almonds are rich in vitamin E. If your daily

menu doesn’t have any of these items you will need a supplement from your

local nutrition store. Forget the apple a day, if you ate 18 almonds, 2 cups of

cooked spinach, and an avocado a day your body will become a FERRARI of

fat burn. And you will poop out the exhaust from that high powered engine.

Solidly, if you catch my drift.


Scorecard with Bonus Special Meal Option

Log MFP

On List

< = to 14% Carbs

< = to 14g of Sugar

14 hr Fast

No Alcohol

60 min Exercise

1 2 3 4 5 6 7 8 9 10 11 12 13 14

WEEK 1 & 2

Log MFP

On List

< = to 14% Carbs

< = to 14g of Sugar

14 hr Fast

No Alcohol

60 min Exercise

Log MFP

On List

< = to 14% Carbs

< = to 14g of Sugar

14 hr Fast

No Alcohol

60 min Exercise

1 2 3 4 5 6 7 1 2 3 4 5 6 7

WEEK 3 WEEK 4

SPECIAL MEAL BONUS RULES

• Complete 14 days with all boxes X’d and earn a SPECIAL MEAL in week 3 !!!!!!!

• Special meal must be planned and marked on the Week 3 Scorecard at least 24 hours ahead of time.

• 1 special MEAL only. The other food of the day will be as normal and logged.

• If you do not use your meal in week 3, you lose it. You cannot roll it over into the 4th week.

You will have opportunity to earn another in the 4th week.

• The special meal is optional. It will affect your scale and may take you out of ketosis,

depending on what you eat and drink.

• If you have earned a special meal and wish to take it, you may place SM in the following boxes:

On List box, < = 14% carb box, < = 14g Sugar box, and the No Alcohol box on the day of the meal.

All other rules apply on that day.

• If you complete all of the boxes with X’s and 1 column with 4 SM’s (if special meal taken), you earn

a special meal in the 4th week.


Final Stats: reached my goal! 8 lbs down!

13 lbs total since Spring Break!

150.4 to 142.4lbs

Size 8-10 to size 6 or a tight 4 in the pics!

Completed 3 x 40 hour fasts

7 lbs to my goal weight!

DAY 1: 150.4LBSDAY 14: 142.4LBS

Sarah


FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS

BEGINNERS


3 RULES OF FAT SHOCKERBeginners

except for what is on the FAT SHOCKER “Beginners” LIST + Security Blankets.

NOTHING ELSE.

So if you would like to still get really good 28 day results with a lot less drama

check out Fat Shocker “Beginners”. You don’t even have to log your food.

Just follow these 3 rules to a perfect T!

for 12 hours between your last meal in the PM and your first meal in the AM.

(Preferably 7pm to 7am.)

and don’t miss. If you do miss then do at least 1 hour of exercise the next day. I will

provide options in the exercise section further ahead. The hardest part will be to lift

the 400lbs phone, open the calendar app and schedule it. Then you are 90% there.

1. Do not put anything in your mouth…

2. You must fast every night…

3. Do at least 30 min of exercise a day everyday…

I AM SERIOUSLY AWARE THAT THE FAT SHOCKER CAN BE OVERWHELMING.


BEGINNERS

IF THAT LOOKS SCARY... DON’T FRET... HERE COME THE SECURITY BLANKETS!

Food ListPROTEINS

VEGETABLES

Chicken

Beef Steak (Any)

Pork Loin

Pork Chop

Turkey Breast

Fish (Any)

Eggs

Broccoli

Spinach

Asparagus

Cauliflower

Kale

Brussell Sprouts

Swiss Chard

White Button Mushrooms

Acorn Squash

Bok Choy (Chinese Cabbage)

Collard Greens

Artichokes

Avocado

Coconut Oil

Olive Oil

MCT Oil (powder is ok)

Macadamia Nuts (unsalted)

Almonds (unsalted)

Walnuts (unsalted)

Brazil Nuts (unsalted)

Pecans (unsalted)

Fresh Ground Almond butter

GOOD FATS

DRINKS

SUPPLEMENTS

Espresso/Americano

Black Coffee

Unsweetened Tea

0 Cal Sparkling Water

Water



BEGINNERS Security BlanketsYOU GET TO CHOOSE 20 IN TOTAL FOR THE 28 DAYS! PICK ONLY 20!

Ground Beef

Ground Turkey

Turkey bacon

Pork Bacon

Turkey Sausage

Pork Sausage

Wild Game

Shrimp

Lettuce

Celery

Olives

Edamame

Flax Seed

Wheat Germ

Garlic

Grass fed full fat butter

Onions

Jalapeños

Zuccini

Cucumber

Pickles

Sweet Potatoes (Keto Killer)

Oatmeal (Keto Killer)

Tofu < 1g of sugar

Almond butter Packets < 2 grams sugar

Ghee

Almond Flour

Coconut Flour

Sunflower Seeds

Almond milk 0 sugar

Coconut milk 0 sugar

Chicken broth Low Sodium 0 Sugar

Bone broth Low Sodium 0 Sugar

All Spices (no sodium or carbs)

Hot Sauce Zero Sugar (watch the sodium)

0 cal 0 sugar water flavoring like MIO brand (It’s like sugar free Gatorade)

Mustard

Vinegar Zero Sugar

100% Cocoa Powder

Vanilla Extract

Splenda or Stevia

Low sugar Ketchup- 1g or less

Full Fat Mayonnaise (not Miracle whip as it has sugar and HFCS)

No sugar, no carb Salad Dressing (Usually High Calorie)

90% Cocoa Dark Chocolate

Diet Soda (extreme caution, if you must, use sips, not entire container)

Sugar Free Gum (Keto killer, So hard to control.)

Over the Counter Medicines (Pain relievers, allergy meds)

SUPPLEMENTS

CONDIMENTS AND OTHER HELPFUL ITEMS

Multi Vitamin (suggest ON Opti-Woman or Opti-man or Centrum Energy Specialist)

Magnesium

Vitamin E

Protein Shake (4 carbs or less and 2 sugars or less)

Pre Workout Powder (Suggest ON PRE but must be 5 cals or less & 0 sugar)

Low carb meal replacement (Less than 10 carbs and 2 sugars)

Garden of Life Super Seed (Fiber higher cals)

Psyllium Husks (Fiber low cals)

BCAA’s (Amino Acid powder with less than 10 cals and 0 sugar)

Fish Oil

Krill Oil

Bioton

FOODS


BEGINNERS

Your Security Blankets

SECURITY BLANKETS MAY BE USED AS FREQUENTLY AS NEEDED (WITHIN THE SHOCKER RULES), HOWEVER, YOU ARE MORE LIKELY TO ACHIEVE MAXIMUM RESULTS IF USED SPARINGLY.

YOUR CHOOSEN 20 FOR THE 28 DAYS

1. 11.

2. 12.

3. 13.

4. 14.

5. 15.

6. 16.

7. 17.

8. 18.

9. 19.

10. 20.


Scorecard with Bonus Special Meal Option

14

On List

12 hr Fast

No Alcohol

30 min Exercise

1 2 3 4 5 6 7 8 9 10 11 12 13

WEEK 1 & 2

SPECIAL MEAL BONUS RULES

• Complete 14 days with all boxes X’d and earn a SPECIAL MEAL in week 3 !!!!!!!

• Special meal must be planned and marked on the Week 3 Scorecard at least 24 hours ahead of time.

• 1 special MEAL only. The other food of the day will be as normal and logged.

• If you do not use your meal in week 3, you lose it. You cannot roll it over into the 4th week.

You will have opportunity to earn another in the 4th week.

• The special meal is optional. It will affect your scale and may take you out of ketosis,

depending on what you eat and drink.

3

On List

12 hr Fast

No Alcohol

30 min Exercise

1 2 4 5 6 7 3

On List

12 hr Fast

No Alcohol

30 min Exercise

1 2 4 5 6 7

WEEK 3 WEEK 4

• If you have earned a special meal and wish to take it, you may place SM in the On List, < 14% carb,

< 14gram sugar, and Alcohol boxes on the day of the meal. All other rules apply on that day.

• If you complete all of the boxes with X’s and 1 column with 4 SM’s (if special meal taken), you earn

a special meal in the 4th week.


NEED TO KNOW INFO

&


DKWARRIOR

REQUESTS1. No Complaining in any area of your life for 28 days.

2. Do not ask for substitutions to the FAT SHOCKER FOOD LIST.

Fight the urge. It will alter your soul. That goes for boring food,

people who don’t pull their weight, kids having a moment,

dogs that pee in the kitchen, and husbands who still think they

live in a cave. It’s only for 28 days.

This challenge is like the show Iron Chef.

Those are your ingredients. Fight the urge.

Get control of your own mind,

FIND A SOLUTION.

FAT SHOCKER® GUIDEBOOK

YOU CAN DO THIS!

Life


Whole foods are always best BUT not always practical for everyone.

So, you can supplement with protein powder if necessary on either plan.

You can find these items at most nutrition stores, grocery stores, or online.

Remember, meal replacements are

a MEAL REPLACEMENT. They replace a

whole meal, and are not the same as not just

a protein shake. This means that has some

complex carbs, fiber, vitamins and minerals.

GENERAL RULES: The Meal Replacement should have

3x more protein than carbs and also

contain less than 3 grams of sugar.

Below are some examples. The actual brand

is not as important as the nutrients. Read the

labels.

MYOPLEX CARB CONTROL (LOWER CARB)

MUSCLE MILK PRO SERIES (LOWER CARB)

LEAN BODY SHAKE (LOWER CARB)

LEAN BODY ON THE GO (LOWER CARB)

ON PRO-COMPLEX POWDER (LOWER CARB)

HEMP POWDER (ORDER ONLINE) (LOWER CARB)

Meal Replacements (Security Blanket)

3X MORE PROTEIN THAN CARBSLESS THAN 3 GRAMS OF SUGAR

15 - 30 GRAMS OF PROTEIN

4 GRAMS OR LESS OF CARBS

2 GRAMS OR LESS OF SUGAR

Supplements

Think of protein powder as a chicken breast

replacement. It’s high-protein.

GENERAL RULES: The protein powder should have 15 to

30 grams of protein and also contain

4 grams or less of carbs and 2 grams

or less of sugar.

Below are some examples. The actual brand

is not as important as the nutrients. Read the

labels.

ON GOLD STANDARD WHEY PROTEIN

EAS PROTEIN POWDER

JAY ROBB EGG WHITE PROTEIN POWDER (MORE EXPENSIVE BUT NO SUCRALOSE)

QUEST PROTEIN POWDER

Plant based protein is acceptable, just make

sure it has less than 2 grams of sugar.

Mixing your protein powder with water.

On the “Beginners” program, you could use

your Security Blankets of Almond Milk or

Coconut Milk - but water’s really the best.

Protein Powder (Security Blanket)


INTERMITTENT

This is a technique I called the Grandparents diet before I knew the term intermittent

fasting. My Grammy and Grandad used to have “supper” at 5pm and then not eat

again until breakfast the next day. Both were slim didn’t have super genetics and

never exercised besides walking.

I began asking my clients to do it in 2014 and immediately I saw a 20% improvement

in what were already considered damn good results.

If anybody ask me for advice I say,”don’t eat for 14 hours from your last meal in the

evening until your first meal the next day and you will be blown away.” Then... if you

control your carbs and sugar and quit drinking for 6 months you can accomplish just

about anything you want to in regards to fat loss. If you need help call me.

Intermittent Fasting is such a big deal IT IS A RULE.

Do not sell it short as a life long tool!

• BLOOD LEVELS OF INSULIN DROP, WHICH FACILITATES FAT BURNING. Find out more here

• BLOOD LEVELS OF HUMAN GROWTH HORMONE MAY INCREASE, WHICH FACILITATES FAT BURNING, AND MUSCLE GAIN. Find out more here

• EASY WAY TO CONTROL CALORIES, ESPECIALLY AT NIGHT!

• WAKE UP FEELING LEANER!

• HELPS THE SCALE BEHAVE!

(The #1 easiest thing you can do to shed fat)

FASTING

Daily

http://m.ajcn.nutrition.org/content/81/1/69.long?view=long&pmid=15640462

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC329619/


The Sunday before Day 1, and 1 day each weekend you have an opportunity to do a 40 hour

fast as a cleanse and to experience a 5x spike in HUMAN GROWTH HORMONE. (HGH)

That means from 6PM SATURDAY NIGHT UNTIL 10AM ON MONDAY MORNING

you will not eat anything and your drinks will be calorie negligent.

YOU MAY HAVE:

Water

Sparkling Water.

0 Calorie Water Flavoring

Coffee

Espresso

Unsweetened Tea

Pre Workout with <5 calories and 0 sugar.


20 out of 20 Fat Shockers are scared the first time they do it.

19 out of 20 Fat Shockers are blown away by the mental & physical results.

THIS IS MY EXPERIENCEForgetting to eat is train wreck. #hangry

Purposeful fasting has a Divine effect. #closertoGod

Post any fears or concerns in the FB Group and you will get amazing feedback and suggestions.

Do some research. I dare you to find 1 bad thing on the ENTIRE Internet.

GIVE IT A SHOT!!!

OPTIONAL BONUS CHALLENGE!!!

INTERMITTENT FASTING

40 Hour


Travel1. Write your COMMITMENT down on paper

and carry it with you.

2. Ditch the story that traveling equals too

hard and shitty food and YOLO.

3. Plan the # number of meals you will be

in airport and pack food in disposable

Tupperware. Security will not usually have

a issue with solid foods. (Meat, Veg, Avocado,

Eggs) *Frozen peas make a great disposable

ice pack* 2.6oz tuna and salmon packets

will fly through security… salmon is higher

in potassium (250mg).

4. Spinach can be packed with 3 ounces or less

if it has fluid. Alternatively, you can press fluid

out of canned spinach to make it into a solid

and security will not have an issue.

5. Carry a shaker cup with protein powder with

you at all times! Add MCT powder if you want

a nice fat/protein balance.

6. Pack nuts, measured out, for snacks and

keep a coffee or water in your hand.

7. You can eat on plan even at an airport

McDonalds (Chicken and beef without the

bun or cheese are on the list!) and most of

the airport stores will carry Muscle Milk.

8. Take ON PRE and protein powder with you

in pre-measured zip locks and stuffed in

an empty shaker cup to save space in the

suitcase for when you arrive.

KNOWLEDGE NUGGETS THAT WILL GET YOU THROUGH AIRPORT SECURITY WITH YOUR SNACKS INTACT AND MAKE ROAD AND BUSINESS TRIPS A BREEZE

9. Eggs and avocado or chicken and

broccoli can be found at most restaurants.

Take a copy of the food list with you and

practice finding things on the menu that

are on it.

10. You can pack a few avocados and

can of spinach with you in your

checked suitcase, just in case.

11. Visit the grocery store as soon as you

get where you are going to put water,

pre boiled eggs (they package those

now), and other healthy food in the

room. Most rooms have refrigerators.

12. If you are staying at a place with a

kitchen - cook for yourself

13. Check with the hotel concierge or

someone who knows the town you are

in to find restaurants that are more

likely to have menu items that you can

eat. (A little intel goes a long way)

14. Pack your gym clothes! No excuses

for not working out on the the road,

you can take the 333s anywhere.

(If you Crossfit, reserve a spot at a

local box so you are accountable)

15. Relax and be mindful. Vacation or

travel is an emotional trigger for eating

and drinking. Acknowledge the

feelings but don’t react.


The good Lord gave me more will power than I thought!This challenge was probably the mentally toughest thing I’ve done.

I am one that can convince myself of anything.

Conversations that I have with myself on the regular: one donut won’t hurt (which leads to two or three), I can still fit in my clothes

so I can eat that, I’ll just get an hour more of sleep instead of working out, this is just the body God gave me and it can’t get

much better.

What I learned these two weeks: DEAD WRONG - the good Lord gave me more will power than I thought! I am thrilled with the results

in such a short period.

I’ll admit, I told myself and others I would try for a few days and then probably quit. So glad I didn’t. I can’t wait to see what the next

few months bring!! Thanks for the motivation David and Erin! Y’all are awesome.

DAY 1: 142.6LBSDAY 14: 133.2LBS

Lindsey



28 Sample Food MenusHere are some sample menus (for a woman and a man). They are designed

to give you an idea of how to combine your foods to hit the numbers

described in the rules.

The sample menus are just an outline. Eat them exactly as they are here...

Or mix and match similar foods from your chosen program’s list of things

you can put in your mouth!!!

Think of it like that the “2 pair of pants and 3 shirts” principle. If you keep

slightly changing it up, nobody will know you are wearing the same dang clothes just about every other day!!

#BOREDOMKILLER

YOU CAN USE THESE SAMPLES OR LOGIN TO YOUR DATABASE TO FIND MENU OPTIONS


M12 oz of sirloin cooked

1/4 avocado

2 tsp hot sauce

1 multi vitamin (with iron)

1/8 tsp Potassium Chloride Powder

M210 Macadamia Nuts

1/2 tbsp 100% cocoa powder

Mio water

M33oz chicken breast

4 cups raw spinach

2 egg whites

1 tbsp olive oil

1 tbsp vinegar

M41.5 scoops protein shake in water

M55 oz tilapia

6 spears asparagus

M13 oz of sirloin cooked

1/2 avocado

2 tsp hot sauce



M215 Macadamia Nuts

1/2 tbsp. 100% cocoa powder

Mio water

M35 oz chicken breast

4 cups raw spinach

3 egg whites

1 tbsp olive oil

1 tbsp vinegar

M42 scoops protein shake in water

M56 oz tilapia

12 spears asparagus

CALORIES 860FIBER 12 SUGAR 3SODIUM 1000POTASSIUM 3,477

CALORIES 1,143FIBER 12 SUGAR 3SODIUM 1,430POTASSIUM 3,477

DAY 1 Sample Food Menus

WOMEN MEN

10%

42%

48%

7%

57% 36%


M13 eggs

2 tsp hot sauce



M23 oz sirloin

Lettuce wrap

Mio water


1/4 Avocado

M41 scoop protein shake in water

5 macadamia nuts

M53 oz sirloin

1 cup broccoli



WOMEN

6%

46% 48%

M14 eggs

2 tsp hot sauce



M23 oz sirloin

Lettuce wrap

Mio water


1/2 avocado

M42 scoops protein shake in water

M56 oz tilapia

12 spears asparagus


MEN

55% 40%

5%


M11.5 scoops of protein shake in water

1 scoop of Garden of Life Super Seed

in water



M210 macadamia nuts

Mio water

M31.5 scoops of protein shake in water

M410 macadamia nuts


2 tsp hot sauce



WOMEN

8%

57% 35%

M12 scoops of protein shake in water

2 scoops of Garden of Life Super Seed

in water



M212 macadamia nuts

Mio water

M32 scoops of protein shake in water

M412 macadamia nuts


3 tsp hot sauce


MEN

55% 34%

11%


M16 egg whites

1/2 avocado



M24oz sirloin

Lettuce wrap


1 cup kale

M46 egg whites

M56 oz tilapia

1 cup broccoli

CALORIES 844FIBER 10SUGAR 6SODIUM 985POTASSIUM 3,718


WOMEN

11%

58% 31%

M19 egg whites

3/4 avocado



M26 oz sirloin

Lettuce wrap


2 tsp hot sauce

1 cup kale

M49 egg whites

M58 oz tilapia

1 cup broccoli


MEN

62% 28%

1O%


M16 egg whites

1 cup cooked spinach

M210 macadamia nuts

M34 oz sirloin

1 cup broccoli



M55 oz tilapia

1 cup broccoli



WOMEN

14% 14%

46% 40%

ALL NATURAL. NO SUPPLEMENTS NEEDED. NO SECURITY BLANKETS INCLUDED.

M19 egg whites


M215 macadamia nuts

M36 oz sirloin

2 cups broccoli



M56 oz tilapia

2 cups broccoli


MEN

49% 37%


M12 eggs


M28 macadamia nuts

M34 oz sirloin

1 cup broccoli

M48 macadamia nuts

M54 oz sirloin

1 cup broccoli



WOMEN

11%

30%

59%

ALL NATURAL. NO SUPPLEMENTS NEEDED. NO SECURITY BLANKETS INCLUDED.

13%

M12 eggs

2 cups cooked spinach

M210 macadamia nuts

M36 oz sirloin

2 cups broccoli

M410 macadamia nuts

M56 oz sirloin

2 cups broccoli

CALORIES 1,353FIBER 23 SUGAR 4SODIUM 934POTASSIUM 3,202

MEN

27%

60%


M11.5 scoops protein with water

10 macadamia nuts



M31.5 scoops protein with water


2 cups broccoli

2 tsp hot sauce



WOMEN

11% 7%

60% 61% 29% 32%

M12 scoops protein with water

15 macadamia nuts



M32 scoops protein with water


2 cups broccoli

3 tsp hot sauce


MEN


M1 5 cal 0 sugar Pre Workout

(Okay before Fasted Workout)

M22 eggs

1 Avocado

1000mg of Potassium Supplement

(Powder or Pill)

1 Multi Vitamin

M34 oz Chicken Breast

2 cups cooked Spinach

M410 macadamia nuts

M54 oz Fish

1 cup broccoli



WOMEN

14%

31%

55%

13%

38%

49%

M15 cal 0 sugar Pre Workout


M24 eggs

1 Avocado


(Powder or Pill)

1 Multi Vitamin



M415 macadamia nuts

M56 oz Fish

1 cup broccoli


MEN




M23 eggs



(Powder or Pill)

1 Multi Vitamin


1/2 Avocado

M41 sccop Protein Shake with water

M54 oz Sirloin

6 spears of Asparagus



WOMEN

12%

49% 39%

13%

38%



M24 eggs



(Powder or Pill)

1 Multi Vitamin


1/2 Avocado

M42 sccops Protein Shake with water

M56 oz Sirloin

10 spears of Asparagus


MEN

49%




M23 oz Sirloin

1/2 avocado


(Powder or Pill)

1 Multi Vitamin

M31.5 scoops Protein Shake

M43 Eggs

M54 oz Fish




WOMEN

1O%

51% 37%



M23 oz Sirloin

1 avocado


(Powder or Pill)

1 Multi Vitamin

M32 scoops Protein Shake

M43 Eggs

M58 oz Fish



MEN

13%

52% 35%




M25 eggs

15 Spear of Asparagus


(Powder or Pill)

1 Multi Vitamin


1 medium Avocado

M46 oz Sirloin Steak

M58 oz Chicken Breast ½

1/2 medium Avocado


MEN

4%

50% 46%



M23 eggs

12 Spear of Asparagus


(Powder or Pill)

1 Multi Vitamin


1/2 medium Avocado


M55 oz Chicken Breast ½

1/2 medium Avocado



WOMEN

7%

46% 47%




M23 eggs

2 Cooked cups of Spinach

M35 oz Talapia

1/2 medium Avocado


M55 oz Talapia

1/2 medium Avocado



WOMEN

13%

49% 38%



M25 eggs


M37 oz Talapia

1/2 medium Avocado

M47 oz of Chicken Breast

1/2 medium Avocado

M57 oz Talapia

1/2 medium Avocado


MEN

11%

50% 39%




M23 eggs



1/2 medium Avocado



1/2 medium Avocado



WOMEN

11%

41%

48%



M25 eggs



1/2 medium Avocado


1/2 medium Avocado

M55 oz Sirloin steak

1/2 medium Avocado


MEN

9%

41% 50%



WOMEN

11%

41% 48%

FAST OR REPEAT DAY 13

FAST OR REPEAT DAY 13

MEN


M1 2 eggs

2 slices bacon

1/2 cup cooked spinach

M23oz grass fed 85/15 beef

5 asparagus spears

1/2 avocado

M310 Macadamia Nuts

1 pouch tuna in water

M44oz Salmon

1/2 avocado

1/8 acorn squash ½


CALORIES 946FIBER 17SUGAR 2SODIUM 1,100POTASSIUM 2,400SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

11%

35%

54%

M14 eggs

2 slices bacon


M25oz grass fed 85/15 beef

5 asparagus spears

1/2 avocado

M310 Macadamia Nuts

1 pouch tuna in water

M45oz Salmon

1/2 avocado

1/8 acorn squash ½


CALORIES 1,248FIBER 17 SUGAR 1SODIUM 1,283POTASSIUM 2,979SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG

MEN

9%

36%

55%


M1 2 eggs

1 scoop protein powder

6oz coconut milk

M24oz tuna steak

50 gram cooked Brussels sprouts

1/2 avocado

M310 Macadamia Nuts

M43oz flank steak

1/2 avocado


CALORIES 992 FIBER 18SUGAR 3SODIUM 779POTASSIUM 1,921SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

11%

36%

53%

M1 3 eggs

2 scoops protein powder

8oz coconut milk

M24oz tuna steak

50 gram cooked Brussels sprouts

1/2 avocado

M310 Macadamia Nuts

M44oz flank steak

1/2 avocado



MEN

9%

41%

50%


M1 Coffee with 1/4 cup coconut milk

M22 egg omelette with 2oz chicken

1/2 cup spinach

35gm mushroom

1/2 avocado

M32 tbsp almond butter

1 scoop protein shake mixed with water

M43oz 85/15 grass fed beef

1 cup steamed cauliflower

1/2 avocado

CALORIES 998 FIBER 16SUGAR 5SODIUM 637POTASSIUM 2,550SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

12%

39%

49%

M1 Coffee with 1/4 cup coconut milk

M24 egg omelette with 3oz chicken

1/2 cup spinach

35gm mushroom

1/2 avocado


2 scoops protein shake mixed with water

M45oz 85/15 grass fed beef

1 cup steamed cauliflower

1/2 avocado


MEN

9%

40% 51%


M1 1 scoop Pre Workout

1 scoop BCAA

M23 egg white,

1 egg

2 slice turkey bacon

1/4 avocado

M33 oz ground turkey

100 grams asparagus½


M41 scoop protein powder

5 Brazil nuts

M512 grilled shrimp cooked in coconut oil

with chili flakes

50 grams Brussels sprouts

CALORIES 849 FIBER 10SUGAR 5SODIUM 1,095POTASSIUM 2,032 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

10%

40%

50%

M1 1 scoop Pre Workout

1 scoop BCAA

M24 egg white,

2 egg

2 slice turkey bacon

1/4 avocado

M35 oz ground turkey

100 grams asparagus½


M42 scoops protein powder

5 Brazil nuts

M515 grilled shrimp cooked in coconut oil

with chili flakes

50 grams Brussels sprouts


MEN

9%

46% 45%


M1 3 eggs

3 oz 85/15 grass fed beef

tsp hot sauce

M24 oz grilled chicken breast

1/2 avocado

1 slice turkey bacon wrapped

in romain lettuce

M31 pouch tuna in water

3 cups fresh spinach

1/2 cup cucumber, sprinkled with

2 teaspoons sugar free rice vinegar

CALORIES 930 FIBER 14SUGAR 8SODIUM 1,115POTASSIUM 2,006 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

12%

36%

52%

M1 4 eggs

4 oz 85/15 grass fed beef

tsp hot sauce


1 avocado

2 slices turkey bacon wrapped

in romain lettuce

M31 pouch tuna in water

3 cups fresh spinach

1/2 cup cucumber, sprinkled with

2 teaspoons sugar free rice vinegar


MEN

10%

36%

54%


M1 3 eggs scrambled

1/2 avocado sliced

2 tsp hot sauce

M2stir fry 3 oz steak

100 grams bok choi

50 grams asparagus

M31/2 avocado smashed

1 pouch salmon in water


2 stalks celery

M51 scoop peanut butter protein

4 oz coconut milk

1 tsp unsweetened cocoa powder

1 scoop MCT oil powder

CALORIES 928 FIBER 22SUGAR 4SODIUM 870POTASSIUM 2,020 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

13%

35%

52%

M1 4 eggs scrambled

1/2 avocado sliced

2 tsp hot sauce

M2stir fry 5 oz steak

100 grams bok choi

50 grams asparagus

M31/2 avocado smashed

1 pouch salmon in water


2 stalks celery

M52 scoops peanut butter protein

8 oz coconut milk

1 tsp unsweetened cocoa powder

1 scoop MCT oil powder


MEN

11%

41%

48%



WOMEN MEN

FAST OR REPEAT ANY DAY



M1 2 eggs scrambled

2 cups spinach

1 slice nitrate free bacon

1/2 cup white mushrooms

1/2 avocado

M21 oz almonds

M32 cup raw spinach

3 oz shredded chicken breast

1/2 avocado

M41 boiled egg

M54 oz sirloin

1 cup Brussels

1 cup white mushrooms

CALORIES 1,016 FIBER 17SUGAR 4SODIUM 592POTASSIUM 2,470 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

13%

35%

52%

M1 4 eggs scrambled

2 cups spinach

2 slices nitrate free bacon

1/2 cup white mushrooms

1/2 avocado

M21 oz almonds

M32 cup raw spinach

6 oz shredded chicken breast

1/2 avocado

M42 boiled eggs

M56 oz sirloin

1 cup Brussels

1 cup white mushrooms


MEN

10%

41%

49%

11%

35%

54%


M1 1 scoop Quest peanut butter protein shake

1 cup unsweetened almond milk

0.25 tsp Now Potassium Chloride

M22 boiled eggs


1 cup steamed broccoli

1/2 avocado

M42 tbs almond butter

1 square 90% dark chocolate

M56 oz salmon

6 spears asparagus




WOMEN

13%

35%

52%

M1 1 scoop Quest peanut butter protein shake

1 cup unsweetened almond milk


M22 boiled eggs

1 oz almonds


1 cup steamed broccoli

1/2 avocado

M42 tbs almond butter

1 square 90% dark chocolate

M58 oz salmon

9 spears asparagus



MEN

13%

40%

47%

11%

35%

54%

11%

41%

48%


M1 1 cup Spinach

3 Eggs

2 Bacon slices

M21/8 tsp potassium

lime sparkling water

Black Cherry MiO

M34oz Chicken thigh

1 cup spinach

1/2 avocado

0.13oz red onion mashed together

M41/8 tsp. potassium


Black Cherry MiO

M54oz beef

1 cup raw spinach

1 hardboiled egg

M61 tbsp Almond Butter

M1 1 cup Spinach

4 Eggs

2 Bacon slices

M21/8 tsp potassium


Black Cherry MiO

M35oz Chicken thigh

1 cup spinach

1/2 avocado

0.13oz red onion mashed together



Black Cherry MiO

M54oz beef

1 cup raw spinach

2 hardboiled eggs

M62 tbsp Almond Butter

CALORIES 910 FIBER 14SUGAR 2SODIUM 880POTASSIUM 3,241 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG

CALORIES 1,179 FIBER 17SUGAR 5SODIUM 1,394POTASSIUM 3,621


WOMEN

6%

68%

MEN

13%

26%

7%

62%

31%


M1 2 Egg Sausage Muffins - baked before,

pop in microwave (Per Muffin 1 egg, 2oz

sausage, 1/2 raw spinach)



Black Cherry MiO

M3Taco Salad (4 oz. ground taco beef,

1 cup raw spinach, 1/2 avocado

M4Coconut Oil Coffee (Blend 1 tbsp oil

with coffee & 1 drop stevia)



Black Cherry MiO

M6Monterrey Chicken (4oz grilled chicken,

2 pieces bacon, 1/2 avocado)

M1 4 Egg Sausage Muffins - baked before,

pop in microwave (Per Muffin 1 egg, 2oz

sausage, 1/2 raw spinach)



Black Cherry MiO

M3Taco Salad (5 oz. ground taco beef,

1 cup raw spinach, 1/4 avocado

M4Coconut Oil Coffee (Blend 1 tbsp oil

with coffee, 1 tbsp. Almond Butter

& 1 drop stevia)



Black Cherry MiO

M6Monterrey Chicken (4oz grilled chicken,

3 pieces bacon, 1/2 avocado)


CALORIES 1,267 FIBER 11SUGAR 6SODIUM 1,240POTASSIUM 3,386 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG


WOMEN

9%

59%

MEN

13%

32%

7%

62%

31%

5%

70%

25%


M1 9 tbsp egg whites

1 cup avocado

M25.25 oz wild caught Salmon


M31/2 bottle muscle milk

M45.5 oz Ground beef 80/20

1.5 oz Broccolini

1 tsp cholula

M51/2 bottle muscle milk


1 cup avocado

M25.25 oz wild caught Salmon


M31 bottle muscle milk protein shake

pre-made

M45.5 oz Ground beef 80/20

1.5 oz Broccolini

1 tsp cholula

M53 oz sirloin steak

1/2 cup roasted cauliflower rice

CALORIES 1,059 FIBER 19SUGAR 3SODIUM 780POTASSIUM 3,527



WOMEN

11%

52%

MEN

13%

37%

10%

57%

33%



1 pieces Applegates i cures thick sliced

bacon

Potassium Chloride powder, 20meq

(1 serving)

M21/2 EAS protein shake

M34oz salmon

3oz broccoli

M41 tsp almond butter

M55 oz ground meat 80/20

2 lettuce scoops

1 tsp jalapeño mustard

1 cup avocado

M1 8 tbsp egg whites/1 brown cage free egg

2 pieces Applegates i cures thick sliced

bacon

Potassium Chloride powder, 20meq

(1 serving)

M21 bottle muscle milk protein shake

M34oz chicken thighs

1/2 cup avocado

M41/2 tsp almond butter

1 square dark chocolate 90% melted

M55.5oz ground meat 80/20

2 lettuce scoops

1 tsp Cholula




WOMEN MEN

13%

10% 10%

60% 57%

30% 33%



WOMEN MEN




EXERCISEYOU NEED TO DO A MINIMUM OF AT LEAST

60 MINUTES PER DAY ON FAT SHOCKER

FOR MAXIMUM RESULTS 45 MIN OF FASTED EXERCISE IN THE AM

AND AT LEAST 45 MIN OF EXERCISE IN THE PM

30 MIN ON THE “BEGINNERS”.

Remember this suggestion, fasted exercise makes more difference than you think.

And, if you can’t get started without coffee - you can drink black coffee before you

workout. Fasting means no eating and nothing calorically significant. Liquid is allowed

and so is a Pre Workout with 5 or less calories and zero sugar (see Security Blankets)

There are 4 different options for exercise listed below. You need to workout for a

MINIMUM OF 60 MINUTES, once a day. For maximum results 45 MIN OF FASTED

EXERCISE IN THE AM and at least 45 MIN OF EXERCISE IN THE PM. Modify the

movements whatever way you need to, in order to complete with good form.

It you want the best chance at losing 15lbs in 4 weeks (which I abbreviate as 15in4) -

that comes with a twice a day workout or 90 minutes total.

Yes, this means ONE workout in the AM and another workout in the PM,

OR ONE 90 minute session.


EXERCISE No.1

EXERCISE No.3

EXERCISE No.2

EXERCISE No.4

14 MIN of either running, rowing, jogging, hard elliptical, jump rope or aerodyne

100 REPS of pushups, situps, and squats (5 rounds of 20 each is fastest)

14 MIN of either running, rowing, jogging, hard elliptical, jump rope, or aerodyne

NOTE: Modify the movements whatever way you need to, in order to complete

with good form.

15IN4 NOTE: For the best chance at 15lbs in

4 weeks, also do the 1400s or one of the other options in the PM.

1 MILE jog

+

CROSSFIT

What’s crossfit?

Go to www.crossfit.com and find a box near you.

Think of Treadmill Class as a high intensity interval workout, held at gyms like

Orange Theory Fitness (www.orangetheoryfitness.com)

or Crush Fitness (http://www.crushfitness.com).

It’s a group class that combines intense activity and weights. Many gyms are

now offering some form of this.

5 MILES of either run/walk, rowing, jogging,

hard elliptical, or aerodyne

+

55 PUSH-UPS

55 SIT-UPS

55 SQUATS

(5 rounds of 15,10,10,10,10 of each is fastest)

THE 1400S (MOST CONVENIENT AND COST EFFECTIVE).

1 MILE JOG + CROSSFIT

TREADMILL CLASS

555’S


4 weeks, also do one of the other options in the PM.

15IN4 NOTE: If you do this every morning fasted, it will

give you a good chance at 15lbs in 4 weeks without doing the second workout.


4 weeks, also do one of the other options in the PM.


EXERCISE No.1 EXERCISE No.2ANY OF THE OPTIONS FROM THE

FAT SHOCKER EXERCISE LIST

(YOU CAN STOP AFTER 30 MIN IF YOU NEED TO)

3 MILES of either run/walk, rowing, jogging,

hard elliptical, or aerodyne

+

33 PUSH-UPS

33 SIT-UPS

33 SQUATS

(3 rounds of 13,10,10 of each is fastest)

333’S3O MINS

NOTE: Modify the movements whatever way you

need to, in order to complete with good form.

BEGINNERS

AT LEAST 30 MINUTES STRAIGHT OF EXERCISE EVERY DAY

BEGINNERS BEGINNERS


Bonus Exercises


High Knees x 20 (lift your knees above your waist) x 2

Sewing machine x 20 (like the high knee but much quicker) x 2

Butt Kicks x 20 (kick your heels to your butt) x 2

Shuffle x 20, x 2

Stretch your legs

Jumping Jacks x 20

Squats x 10

Push Ups x 10

Core Rotations x 10

Medicine Ball

Woman 8 - 14 lbs.

Men 8 - 20 lbs.

Dumbbells

Woman 10 - 15 lbs.

Men 15 - 25 lbs.

Yoga Mat

WARM UPWORKOUT

EQUIPMENT NEEDED


“Warm Up” first and no rest longer than 90 seconds

Max time holding an Elbow Plank

Max Pushups in 1 minute

Max Squats in 1 minute

Max Sit Ups in 1 minute

Jog or Walk 1 mile for time

5 Rounds of the following:

- Over head press 30 seconds

- Wall Ball 30 seconds

- Step Jump or Step up 30 seconds

- Walking Lunges 30 seconds

Walk and stretch for 3 minutes

THE TESTERWORKOUT #1


Medicine Ball Chops, 8 each side x 2

Push Ups and The Dumbell Swing, 21 each, then 18 each, -15-12-9-6-3

Overhead Squats with a broom stick and Burpees, 21 each, then 15 each, then 9 each

400 meters (or 5 stairs), 25 Supermans, 25 Sit Ups, x 2

Alternating Bicep curls 20 reps and Plie squats 20 reps, x 2

Shadow Box for 2 min , 30 seconds rest, x 2


THE SEXY ATHLETEWORKOUT #2



Jump Squat x 12, Skip x 12, High Knees x 12, Two Rounds

Lunge Jumps (power) x 12, Lunge jumps (quick) x 12, Shuffle x 12, Two Rounds

Jump Squat Hold 3 seconds x 10, High Knees x 12, Two Rounds

One leg hop Left foot x 10, One leg hop Right foot x 10, Two Rounds

Fake jump Rope 60 seconds, rest 20 seconds, Two Rounds

100 Sit ups


DR. PLYOMETRICWORKOUT #3


Medicine Ball Chops 10 each side, 2 Rounds

Dumbell Squat 10, Double Bicep Curls, 10, Overhead Press 10, 3 Rounds

400 meters Run (or 2 minute run) then 21 Dumbell Swings, 3 Rounds

Tabada Push Ups, Tabada is 20 seconds effort 10 seconds rest for 8 Rounds (or 4 minutes total)

Tabada Bicycle Crunches


THE FAT STRIPPERWORKOUT #4



Deep Squats, 4 sets of 8, 16, 32, and 32

Alternating Step Back Lunge (Touch your hands to the ground), 4 sets of 8, 16, 32, and 32

Squat Hold 3 seconds, 3 sets of 8, 16, and 16

Alternating Reverse Cross Over Lunge, 3 sets of 8, 16 and 32

Plie Squat (toes point out to work inner thighs) 3 sets of 8, 16 and 32

Alternating Side Lunge, 3 sets of 8, 16 and 16

25 Sit Ups, 25 Crunches,

25 Leg Lifts, 25 Reverse Crunches


GLUTES GONE WILDWORKOUT #5


Medicine Ball Chops, 10 each side, Two Rounds

Burpees x 10, Two Rounds

Four Rounds of the following for time with excellent form:

- Pushups x 25

- Sit Ups x 25

- Chair Tricep Dips x 25

- Squats x 25

Shadow Boxing 1 minute, rest 15 seconds, Three rounds

Run 800 meters or 10 Stairs


BLAST THE BASICSWORKOUT #6



Wall Ball x 150 for time

Bicep Curls and Reverse Crunches, Do both 50 times, then 40 times, then 30, 20, 10

Run, Skip, Shuffle, Run, Each one x 2 for 20 meters and back


THE HURT LOCKERWORKOUT #7


Three Rounds of the following:

- Dive Bomber x 20

- Push Up x 20

- Squat Jumps x 20

- Jumping Jacks x 50

- Overhead Press x 20

- Mountain Climbers x 20

- Sit Ups x 20

- 180 Jumps x 20 (Jump and face the other direction, then jump and face original direction)

- Be sure and do the other 2 Rounds!


THE BLOW OUTWORKOUT #8



Five Rounds of the following for time:

Dumbell Swing x 21

Box Jumps x 21

400 Meters (or 3 minute run)

Be sure and do the other 4 rounds!

Plank 30 seconds

Side Plank 30 seconds

Other Side Plank 30 seconds


CAPTAIN CROSSFITWORKOUT #9


Do the following 1 time every minute for 20 minutes: (or as many as you can in 20 minutes)

5 Pull-ups (or machine lat rows, or dumbell high rows)

10 Push ups

15 Sqauts

Do it for the entire 20 minutes!

Then rest for 5 minutes

90 Second Run and 90 Second Walk x 6

100 Bicycle Crunches


SORENESS INC.WORKOUT #10



25 High Rows

50 Dumbell Dead Lifts

50 Push Ups

50 Box Jumps (or on the bottom Stair)

50 Leg Raises ( Lay down on the ground with your hands under your tail bone)

25 Right arm Clean and Jerk

25 Left arm Clean and Jerk

25 High Rows

Skipping

- 20 meters for height x 3

- 20 meters for distance x 3

Shuffle

- 20 meters low and powerful x 3

Medicine Ball Throw Down x 20 (Think ringing the bell at a carnival for a prize)


DK 300WORKOUT #11

“Warm Up” first and no rest longer than 60 seconds except where indicated

For each give a letter grade to your form and record your max heart rate

100 Push Ups for time

100 Sit Ups for time

100 Squats for time

100 Chair Dips for time

100 Dumbell Swings for time


HOT 100WORKOUT #12

HOW TO LOSE 15LBS IN 28 DAYS - davidkingfitness.com€¦ · PAGE 16 Fat Shocker Food List ......

Documents

Transcript of HOW TO LOSE 15LBS IN 28 DAYS - davidkingfitness.com€¦ · PAGE 16 Fat Shocker Food List ......