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
PAGE 3FAT 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
PAGE 4FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 5FAT SHOCKER® EXTREME GUIDEBOOK
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!
PAGE 6FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 7FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 8FAT SHOCKER® EXTREME GUIDEBOOK
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.”
PAGE 9FAT SHOCKER® EXTREME GUIDEBOOK
#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!
PAGE 10FAT SHOCKER® EXTREME GUIDEBOOK
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
And this was just 14 days! Imagine what you can do in 28!
PAGE 11FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 12FAT SHOCKER® EXTREME GUIDEBOOK
• 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!
PAGE 13FAT SHOCKER® EXTREME GUIDEBOOK
Let’s get started.
ARE YOU READY?
PAGE 14FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 15FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 16FAT SHOCKER® EXTREME GUIDEBOOK
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!
PAGE 17FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 18FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 19FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 20FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 21FAT SHOCKER® EXTREME GUIDEBOOK
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
BETWEEN 20 AND 33 GRAMS 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.
PAGE 22FAT SHOCKER® EXTREME GUIDEBOOK
EXAMPLE OF THE PERFECT WEIGHT LOSS DAY
SUGAR
SODIUM
POTASSIUM
BETWEEN 4 AND 10 GRAMS PER DAY
BETWEEN 700 AND 10OOMG PER DAY
BETWEEN 3000 AND 4000MG PER DAY
BETWEEN 6 AND 12 GRAMS 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.
PAGE 23FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 24FAT SHOCKER® EXTREME GUIDEBOOK
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
And this was just 14 days! Imagine what you can do in 28!
PAGE 25FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS
BEGINNERS
PAGE 26FAT SHOCKER® EXTREME GUIDEBOOK 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.
PAGE 27FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS
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
Potassium Supplement
PAGE 28FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS
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
PAGE 29FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS
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.
PAGE 30FAT SHOCKER® EXTREME GUIDEBOOK BEGINNERS
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.
PAGE 31FAT SHOCKER® EXTREME GUIDEBOOK
NEED TO KNOW INFO
&
PAGE 32FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 33FAT SHOCKER® EXTREME GUIDEBOOK
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)
PAGE 34FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 35FAT SHOCKER® EXTREME GUIDEBOOK
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.
Potassium Supplement
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
PAGE 36FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 37FAT SHOCKER® EXTREME GUIDEBOOK
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
And this was just 14 days! Imagine what you can do in 28!
PAGE 38FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 39FAT SHOCKER® EXTREME GUIDEBOOK
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
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
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%
PAGE 40FAT SHOCKER® EXTREME GUIDEBOOK
M13 eggs
2 tsp hot sauce
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M23 oz sirloin
Lettuce wrap
Mio water
M34 oz chicken breast
1/4 Avocado
M41 scoop protein shake in water
5 macadamia nuts
M53 oz sirloin
1 cup broccoli
CALORIES 877FIBER 6 SUGAR 2SODIUM 732POTASSIUM 3,974
DAY 2 Sample Food Menus
WOMEN
6%
46% 48%
M14 eggs
2 tsp hot sauce
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M23 oz sirloin
Lettuce wrap
Mio water
M36 oz chicken breast
1/2 avocado
M42 scoops protein shake in water
M56 oz tilapia
12 spears asparagus
CALORIES 1,004FIBER 9 SUGAR 1SODIUM 1,125POTASSIUM 2,910
MEN
55% 40%
5%
PAGE 41FAT SHOCKER® EXTREME GUIDEBOOK
M11.5 scoops of protein shake in water
1 scoop of Garden of Life Super Seed
in water
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M210 macadamia nuts
Mio water
M31.5 scoops of protein shake in water
M410 macadamia nuts
M55 oz chicken breast
2 tsp hot sauce
CALORIES 728FIBER 12 SUGAR 8SODIUM 844POTASSIUM 3,705
DAY 3 Sample Food Menus
WOMEN
8%
57% 35%
M12 scoops of protein shake in water
2 scoops of Garden of Life Super Seed
in water
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M212 macadamia nuts
Mio water
M32 scoops of protein shake in water
M412 macadamia nuts
M58 oz chicken breast
3 tsp hot sauce
CALORIES 1,007FIBER 19 SUGAR 5SODIUM 1,100POTASSIUM 2,300
MEN
55% 34%
11%
PAGE 42FAT SHOCKER® EXTREME GUIDEBOOK
M16 egg whites
1/2 avocado
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M24oz sirloin
Lettuce wrap
M34 oz chicken breast
1 cup kale
M46 egg whites
M56 oz tilapia
1 cup broccoli
CALORIES 844FIBER 10SUGAR 6SODIUM 985POTASSIUM 3,718
DAY 4 Sample Food Menus
WOMEN
11%
58% 31%
M19 egg whites
3/4 avocado
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M26 oz sirloin
Lettuce wrap
M36 oz chicken breast
2 tsp hot sauce
1 cup kale
M49 egg whites
M58 oz tilapia
1 cup broccoli
CALORIES 1,182FIBER 11 SUGAR 8SODIUM 1,405POTASSIUM 3,359
MEN
62% 28%
1O%
PAGE 43FAT SHOCKER® EXTREME GUIDEBOOK
M16 egg whites
1 cup cooked spinach
M210 macadamia nuts
M34 oz sirloin
1 cup broccoli
M44 oz chicken breast
1 cup cooked spinach
M55 oz tilapia
1 cup broccoli
CALORIES 907FIBER 18SUGAR 2SODIUM 985POTASSIUM 3,170
DAY 5 Sample Food Menus
WOMEN
14% 14%
46% 40%
ALL NATURAL. NO SUPPLEMENTS NEEDED. NO SECURITY BLANKETS INCLUDED.
M19 egg whites
1 cup cooked spinach
M215 macadamia nuts
M36 oz sirloin
2 cups broccoli
M46 oz chicken breast
1 cup cooked spinach
M56 oz tilapia
2 cups broccoli
CALORIES 1,118FIBER 16 SUGAR 4SODIUM 1,022POTASSIUM 3,760
MEN
49% 37%
PAGE 44FAT SHOCKER® EXTREME GUIDEBOOK
M12 eggs
1 cup cooked spinach
M28 macadamia nuts
M34 oz sirloin
1 cup broccoli
M48 macadamia nuts
M54 oz sirloin
1 cup broccoli
CALORIES 843FIBER 11SUGAR 2SODIUM 572POTASSIUM 1,770
DAY 6 Sample Food Menus
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%
PAGE 45FAT SHOCKER® EXTREME GUIDEBOOK
M11.5 scoops protein with water
10 macadamia nuts
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M31.5 scoops protein with water
M56 oz chicken breast
2 cups broccoli
2 tsp hot sauce
CALORIES 785FIBER 9SUGAR 4SODIUM 818POTASSIUM 3,440
DAY 7 Sample Food Menus
WOMEN
11% 7%
60% 61% 29% 32%
M12 scoops protein with water
15 macadamia nuts
1 multi vitamin (with iron)
1/8 tsp Potassium Chloride Powder
M32 scoops protein with water
M58 oz chicken breast
2 cups broccoli
3 tsp hot sauce
CALORIES 1,030FIBER 9 SUGAR 5SODIUM 1,090POTASSIUM 3,200
MEN
PAGE 46FAT SHOCKER® EXTREME GUIDEBOOK
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
CALORIES 828FIBER 19SUGAR 2SODIUM 572POTASSIUM 3,670
DAY 8 Sample Food Menus
WOMEN
14%
31%
55%
13%
38%
49%
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M24 eggs
1 Avocado
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M35 oz Chicken Breast
2 cups cooked Spinach
M415 macadamia nuts
M56 oz Fish
1 cup broccoli
CALORIES 1,123FIBER 18 SUGAR 2SODIUM 934POTASSIUM 3,800
MEN
PAGE 47FAT SHOCKER® EXTREME GUIDEBOOK
M1 5 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 eggs
2 cups cooked Spinach
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M34 oz Chicken Breast
1/2 Avocado
M41 sccop Protein Shake with water
M54 oz Sirloin
6 spears of Asparagus
CALORIES 876FIBER 22SUGAR 2SODIUM 930POTASSIUM 3,700
DAY 9 Sample Food Menus
WOMEN
12%
49% 39%
13%
38%
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M24 eggs
2 cups cooked Spinach
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M36 oz Chicken Breast
1/2 Avocado
M42 sccops Protein Shake with water
M56 oz Sirloin
10 spears of Asparagus
CALORIES 1,242FIBER 16 SUGAR 3SODIUM 1,283POTASSIUM 3,700
MEN
49%
PAGE 48FAT SHOCKER® EXTREME GUIDEBOOK
M1 5 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 oz Sirloin
1/2 avocado
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M31.5 scoops Protein Shake
M43 Eggs
M54 oz Fish
2 cups cooked Spinach
CALORIES 883FIBER 13SUGAR 2SODIUM 966POTASSIUM 3,700
DAY 10 Sample Food Menus
WOMEN
1O%
51% 37%
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 oz Sirloin
1 avocado
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M32 scoops Protein Shake
M43 Eggs
M58 oz Fish
2 cups cooked Spinach
CALORIES 1,046FIBER 16 SUGAR 2SODIUM 1,089POTASSIUM 4,167
MEN
13%
52% 35%
PAGE 49FAT SHOCKER® EXTREME GUIDEBOOK
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M25 eggs
15 Spear of Asparagus
1000mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M36 oz Chicken Breast
1 medium Avocado
M46 oz Sirloin Steak
M58 oz Chicken Breast ½
1/2 medium Avocado
CALORIES 1,303FIBER 10 SUGAR 2SODIUM 764POTASSIUM 3,617
MEN
4%
50% 46%
M1 5 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 eggs
12 Spear of Asparagus
1500mg of Potassium Supplement
(Powder or Pill)
1 Multi Vitamin
M35 oz Chicken Breast
1/2 medium Avocado
M45 oz Sirloin Steak
M55 oz Chicken Breast ½
1/2 medium Avocado
CALORIES 962FIBER 11SUGAR 1SODIUM 530POTASSIUM 3,201
DAY 11 Sample Food Menus
WOMEN
7%
46% 47%
PAGE 50FAT SHOCKER® EXTREME GUIDEBOOK
M1 5 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 eggs
2 Cooked cups of Spinach
M35 oz Talapia
1/2 medium Avocado
M45 oz Chicken Breast
M55 oz Talapia
1/2 medium Avocado
CALORIES 936FIBER 16SUGAR 1SODIUM 759POTASSIUM 3,100
DAY 12 Sample Food Menus
WOMEN
13%
49% 38%
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M25 eggs
2 Cooked cups of Spinach
M37 oz Talapia
1/2 medium Avocado
M47 oz of Chicken Breast
1/2 medium Avocado
M57 oz Talapia
1/2 medium Avocado
CALORIES 1,347FIBER 18 SUGAR 1SODIUM 982POTASSIUM 3,900
MEN
11%
50% 39%
PAGE 51FAT SHOCKER® EXTREME GUIDEBOOK
M1 5 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M23 eggs
2 Cooked cups of Spinach
M33 oz Sirloin Steak
1/2 medium Avocado
M45 oz Chicken Breast
M54 oz Sirloin Steak
1/2 medium Avocado
CALORIES 989FIBER 14SUGAR 1SODIUM 828POTASSIUM 3,207
DAY 13 Sample Food Menus
WOMEN
11%
41%
48%
M15 cal 0 sugar Pre Workout
(Okay before Fasted Workout)
M25 eggs
2 Cooked cups of Spinach
M34 oz Sirloin Steak
1/2 medium Avocado
M47 oz Chicken Breast
1/2 medium Avocado
M55 oz Sirloin steak
1/2 medium Avocado
CALORIES 1,368FIBER 17 SUGAR 1SODIUM 1,045POTASSIUM 3,700
MEN
9%
41% 50%
PAGE 52FAT SHOCKER® EXTREME GUIDEBOOK
DAY 14 Sample Food Menus
WOMEN
11%
41% 48%
FAST OR REPEAT DAY 13
FAST OR REPEAT DAY 13
MEN
PAGE 53FAT SHOCKER® EXTREME GUIDEBOOK
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
1/2 cup cooked spinach
CALORIES 946FIBER 17SUGAR 2SODIUM 1,100POTASSIUM 2,400SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
DAY 15 Sample Food Menus
WOMEN
11%
35%
54%
M14 eggs
2 slices bacon
1/2 cup cooked spinach
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
1/2 cup cooked spinach
CALORIES 1,248FIBER 17 SUGAR 1SODIUM 1,283POTASSIUM 2,979SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
9%
36%
55%
PAGE 54FAT SHOCKER® EXTREME GUIDEBOOK
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
1/2 cup cooked spinach
CALORIES 992 FIBER 18SUGAR 3SODIUM 779POTASSIUM 1,921SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
DAY 16 Sample Food Menus
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
1/2 cup cooked spinach
CALORIES 1,225FIBER 19 SUGAR 4SODIUM 1,098POTASSIUM 2,100SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
9%
41%
50%
PAGE 55FAT SHOCKER® EXTREME GUIDEBOOK
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
DAY 17 Sample Food Menus
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
M32 tbsp almond butter
2 scoops protein shake mixed with water
M45oz 85/15 grass fed beef
1 cup steamed cauliflower
1/2 avocado
CALORIES 1,284FIBER 17 SUGAR 6SODIUM 1,001POTASSIUM 2,798SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
9%
40% 51%
PAGE 56FAT SHOCKER® EXTREME GUIDEBOOK
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
1/2 cup cooked spinach
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
DAY 18 Sample Food Menus
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
1/2 cup cooked spinach
M42 scoops protein powder
5 Brazil nuts
M515 grilled shrimp cooked in coconut oil
with chili flakes
50 grams Brussels sprouts
CALORIES 1,174FIBER 13 SUGAR 7SODIUM 1,195POTASSIUM 2,411SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
9%
46% 45%
PAGE 57FAT SHOCKER® EXTREME GUIDEBOOK
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
DAY 19 Sample Food Menus
WOMEN
12%
36%
52%
M1 4 eggs
4 oz 85/15 grass fed beef
tsp hot sauce
M25 oz grilled chicken breast
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
CALORIES 1,177FIBER 15 SUGAR 9SODIUM 1,250POTASSIUM 2,422SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
10%
36%
54%
PAGE 58FAT SHOCKER® EXTREME GUIDEBOOK
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
M42 tbsp almond butter
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
DAY 20 Sample Food Menus
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
M42 tbsp almond butter
2 stalks celery
M52 scoops peanut butter protein
8 oz coconut milk
1 tsp unsweetened cocoa powder
1 scoop MCT oil powder
CALORIES 1,213FIBER 23 SUGAR 5SODIUM 1,213POTASSIUM 2,511SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
11%
41%
48%
PAGE 59FAT SHOCKER® EXTREME GUIDEBOOK
DAY 21 Sample Food Menus
WOMEN MEN
FAST OR REPEAT ANY DAY
FAST OR REPEAT ANY DAY
PAGE 60FAT SHOCKER® EXTREME GUIDEBOOK
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
DAY 22 Sample Food Menus
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
CALORIES 1,469FIBER 22 SUGAR 5SODIUM 1,072POTASSIUM 3,206SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
10%
41%
49%
11%
35%
54%
PAGE 61FAT SHOCKER® EXTREME GUIDEBOOK
M1 1 scoop Quest peanut butter protein shake
1 cup unsweetened almond milk
0.25 tsp Now Potassium Chloride
M22 boiled eggs
M34 oz grilled chicken breast
1 cup steamed broccoli
1/2 avocado
M42 tbs almond butter
1 square 90% dark chocolate
M56 oz salmon
6 spears asparagus
0.25 tsp Now Potassium Chloride
CALORIES 1,043 FIBER 21SUGAR 7SODIUM 880POTASSIUM 3,241 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
DAY 23 Sample Food Menus
WOMEN
13%
35%
52%
M1 1 scoop Quest peanut butter protein shake
1 cup unsweetened almond milk
0.25 tsp Now Potassium Chloride
M22 boiled eggs
1 oz almonds
M36 oz grilled chicken breast
1 cup steamed broccoli
1/2 avocado
M42 tbs almond butter
1 square 90% dark chocolate
M58 oz salmon
9 spears asparagus
0.25 tsp Now Potassium Chloride
CALORIES 1,366FIBER 23 SUGAR 7SODIUM 1,005POTASSIUM 3,427SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
MEN
13%
40%
47%
11%
35%
54%
11%
41%
48%
PAGE 62FAT SHOCKER® EXTREME GUIDEBOOK
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
lime sparkling water
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
lime sparkling water
Black Cherry MiO
M35oz Chicken thigh
1 cup spinach
1/2 avocado
0.13oz red onion mashed together
M41/8 tsp. potassium
lime sparkling water
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
DAY 24 Sample Food Menus
WOMEN
6%
68%
MEN
13%
26%
7%
62%
31%
PAGE 63FAT SHOCKER® EXTREME GUIDEBOOK
M1 2 Egg Sausage Muffins - baked before,
pop in microwave (Per Muffin 1 egg, 2oz
sausage, 1/2 raw spinach)
M21/2 tsp. potassium
lime sparkling water
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)
M51/2 tsp. potassium
lime sparkling water
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)
M21/2 tsp. potassium
lime sparkling water
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)
M51/2 tsp. potassium
lime sparkling water
Black Cherry MiO
M6Monterrey Chicken (4oz grilled chicken,
3 pieces bacon, 1/2 avocado)
CALORIES 1,112 FIBER 16SUGAR 4SODIUM 960POTASSIUM 3,292 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
CALORIES 1,267 FIBER 11SUGAR 6SODIUM 1,240POTASSIUM 3,386 SUPPLEMENT POTASSIUM POWDER TO MEET 3,500MG
DAY 25 Sample Food Menus
WOMEN
9%
59%
MEN
13%
32%
7%
62%
31%
5%
70%
25%
PAGE 64FAT SHOCKER® EXTREME GUIDEBOOK
M1 9 tbsp egg whites
1 cup avocado
M25.25 oz wild caught Salmon
1/2 cup cooked spinach
M31/2 bottle muscle milk
M45.5 oz Ground beef 80/20
1.5 oz Broccolini
1 tsp cholula
M51/2 bottle muscle milk
M1 9 tbsp egg whites
1 cup avocado
M25.25 oz wild caught Salmon
1/2 cup cooked spinach
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
CALORIES 1,238 FIBER 20SUGAR 4SODIUM 837POTASSIUM 3,679
DAY 26 Sample Food Menus
WOMEN
11%
52%
MEN
13%
37%
10%
57%
33%
PAGE 65FAT SHOCKER® EXTREME GUIDEBOOK
M1 8 tbsp egg whites
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
CALORIES 1,043 FIBER 17SUGAR 4SODIUM 763POTASSIUM 3,962
CALORIES 1,318 FIBER 23SUGAR 3SODIUM 997POTASSIUM 4,220
DAY 27 Sample Food Menus
WOMEN MEN
13%
10% 10%
60% 57%
30% 33%
PAGE 66FAT SHOCKER® EXTREME GUIDEBOOK
DAY 28 Sample Food Menus
WOMEN MEN
FAST OR REPEAT ANY DAY
FAST OR REPEAT ANY DAY
PAGE 67FAT SHOCKER® EXTREME GUIDEBOOK
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.
PAGE 68FAT SHOCKER® EXTREME GUIDEBOOK
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
15IN4 NOTE: For the best chance at 15lbs in
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.
15IN4 NOTE: For the best chance at 15lbs in
4 weeks, also do one of the other options in the PM.
PAGE 69FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 70FAT SHOCKER® EXTREME GUIDEBOOK
Bonus Exercises
PAGE 71FAT SHOCKER® EXTREME GUIDEBOOK
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
PAGE 72FAT SHOCKER® EXTREME GUIDEBOOK
“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
“Warm Up” first and no rest longer than 60 seconds
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
Walk and stretch for 3 minutes
THE SEXY ATHLETEWORKOUT #2
PAGE 73FAT SHOCKER® EXTREME GUIDEBOOK
“Warm Up” first and no rest longer than 90 seconds
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
Walk and stretch for 3 minutes
DR. PLYOMETRICWORKOUT #3
“Warm Up” first and no rest longer than 90 seconds
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
Walk and stretch for 3 minutes
THE FAT STRIPPERWORKOUT #4
PAGE 74FAT SHOCKER® EXTREME GUIDEBOOK
“Warm Up” first and no rest longer than 60 seconds
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
Walk and stretch for 3 minutes
GLUTES GONE WILDWORKOUT #5
“Warm Up” first and no rest longer than 60 seconds
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
Walk and stretch for 3 minutes
BLAST THE BASICSWORKOUT #6
PAGE 75FAT SHOCKER® EXTREME GUIDEBOOK
“Warm Up” first and no rest longer than 60 seconds
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
Walk and stretch for 3 minutes
THE HURT LOCKERWORKOUT #7
“Warm Up” first and no rest longer than 60 seconds
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!
Walk and stretch for 3 minutes
THE BLOW OUTWORKOUT #8
PAGE 76FAT SHOCKER® EXTREME GUIDEBOOK
“Warm Up” first and no rest longer than 90 seconds
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
Walk and stretch for 3 minutes
CAPTAIN CROSSFITWORKOUT #9
“Warm Up” first and no rest longer than 90 seconds
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
Walk and stretch for 3 minutes
SORENESS INC.WORKOUT #10
PAGE 77FAT SHOCKER® EXTREME GUIDEBOOK
“Warm Up” first and no rest longer than 90 seconds
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)
Walk and stretch for 3 minutes
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
Walk and stretch for 3 minutes
HOT 100WORKOUT #12
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