Popular fitness coach and former Nike model has just dropped what he calls “the fastest way to get ripped for summer” — and he’s not sugarcoating it.
This isn’t some gentle, sustainable approach.
In a recent viral video, the 42-year-old trainer shared the exact protocol he used to transform his physique in just two weeks before major photo shoots with brands like Nike, Puma, and Adidas.
The results speak for themselves: one client, Brian, lost 6.3 pounds of pure fat in 14 days while maintaining all his muscle mass, confirmed by DEXA scans.
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Why “Sustainable” Fat Loss Might Be Overrated
The fitness industry constantly preaches sustainability, but this coach takes a dramatically different stance.
I don’t believe in sustainable fat loss. I think that’s stupid. To lose fat, you have to be in a caloric deficit, which is a mild form of starvation. Why the fuck you want to sustain starvation? How about you stop being a bitch and you get ripped as fast as possible and then sustain your ideal weight?
His philosophy centers on getting results quickly, then maintaining that physique rather than dragging out the uncomfortable dieting phase.
This aggressive two-week protocol was born from necessity when modeling agencies would call with last-minute bookings.
The Protein-Sparing Modified Fast: Diet Foundation
The nutritional backbone of this protocol is based on a medical intervention originally designed for severely obese patients preparing for surgery.
Doctors developed the protein-sparing modified fast to rapidly reduce body fat while preserving lean tissue. This coach has modified it specifically for fitness enthusiasts who want to maintain muscle.
Calculating Your Protein Needs
The protocol requires 1.2 grams of protein per pound of lean body mass — not total body weight.
To determine lean mass, he suggests uploading a shirtless photo to ChatGPT and asking it to estimate body fat percentage. From there, subtract fat mass from total weight to get lean mass.
For example, a 200-pound person at 7% body fat would have approximately 186 pounds of lean mass, requiring about 223 grams of protein daily.
What You Can Actually Eat
The goal is maximizing protein while driving carbohydrates and fats as close to zero as possible.
Approved protein sources:
- Turkey breast (skinless)
- Chicken breast (skinless)
- Egg whites
- White fish like tilapia
- Most seafood (lobster, crab, shrimp)
- Whey isolate protein powder
Unlimited vegetables:
- Asparagus
- Broccoli
- Cauliflower
- Spinach
- Kale
The catch? No oils, butter, or salad dressings. Zero-calorie condiments like hot sauce, vinegar, mustard, and salt are permitted.
Without the fat, it’s going to taste gross. That’s why this diet is so difficult. Most people can’t make it through it. But if you can, you will reap the rewards.
The Critical Refeed Day
After six days of extreme restriction, day seven becomes a refeed day to prevent hormonal disruption.
Protein stays identical, but total calories increase to bodyweight multiplied by 15. Those additional calories come exclusively from fat — still keeping carbohydrates minimal to maintain ketosis.
This means butter, fatty meats, and sauces are back on the menu for 24 hours. Then it’s back to the grind for the final week.
The Walking Protocol That Changes Everything
Cardio forms the other pillar of this transformation, but not the type most people expect.
Forget high-intensity interval training or running until your knees give out. This protocol relies entirely on low-intensity walking — but in staggering volumes.
Week One: 20,000 Steps Daily
That’s roughly 90 minutes to two hours of walking per day.
The coach recommends outdoor walking when possible — he used to walk from 72nd Street to One World Trade Center in Manhattan and back. Indoor treadmill sessions work equally well while watching videos or taking calls.
Week Two: 40,000 Steps Daily
Yes, that number is correct. Forty thousand steps.
According to ChatGPT estimates he shared, this volume burns between 1,600 and 2,400 calories daily depending on body weight and pace. That’s nearly half a pound of fat burned through walking alone each day.
That is very difficult, but you will burn a tremendous amount of calories. You’ll put yourself in a deep, deep caloric deficit. Tiny white women tougher than you. Maybe if you over here crying about walking, then probably you a bitch.
The coach emphasizes that walking allows for sustainable calorie burn without the joint stress or muscle soreness that comes from running or HIIT. You can walk for hours; you can’t sprint for hours.
The Resistance Training Component
Despite the extreme caloric deficit, maintaining muscle requires continued strength training.
The prescription: two to three full-body workouts weekly, focusing exclusively on compound movements.
- Chest: Bench press
- Back: Bent-over rows or pull-ups
- Shoulders: Overhead press
- Legs: Squats or leg press
- Arms: Curls and tricep extensions (only isolation work)
- Calves: Calf raises
Four sets to failure, keeping reps in the 6-8 range with heavy weights. This lower rep range with maximal loads signals the body to preserve muscle tissue despite the aggressive deficit.
Supplements: The Non-Negotiables
Severely restricting carbohydrates creates specific nutritional demands that must be addressed.
Mandatory Electrolytes
Low-carb diets cause significant water loss, which flushes electrolytes. Without replacement, energy crashes and weakness become inevitable.
- Sodium: 5,000-7,000 mg daily
- Potassium: 1,000-3,500 mg daily
- Magnesium: 300-500 mg daily
Every other time you try to cut carbs in your life, you feel like shit. It’s because you didn’t do this. You have to really increase your sodium.
He suggests products like LMNT or Liquid IV for convenient electrolyte delivery, plus a quality fish oil (1-2g daily) and multivitamin.
Optional Performance Enhancers
Caffeine becomes crucial for maintaining energy: 200-300mg taken two to three times daily.
Ephedra (available as Bronkaid at pharmacies without prescription) dramatically suppresses appetite and increases energy. The coach recommends 2-3 pills daily, noting it’s banned in some sports leagues.
Exogenous ketones help ease the transition into fat-burning metabolism while reducing hunger. Ketone-IQ is mentioned specifically, though he warns it “tastes like dumpster juice.”
What Ketosis Does to Hunger Levels
The entire protocol pushes the body into nutritional ketosis, where liver-produced ketones replace glucose as primary fuel.
Multiple studies confirm that ketogenic diets significantly reduce hunger hormones like ghrelin. Combined with the appetite-suppressing supplements, many people report forgetting to eat despite extremely low calories.
This metabolic state makes the protocol more bearable than traditional low-calorie diets that keep carbohydrates moderate.
Real Results: The Proof
Beyond his own modeling career transformations, the coach points to Brian’s documented case study.
Before-and-after DEXA scans confirmed 6.3 pounds of fat loss with zero muscle loss in 14 days. That’s nearly half a pound of pure fat eliminated daily.
Another student, Corey, used the protocol to improve his physique, which subsequently helped him scale his online fitness business from struggling to earning $40,000-50,000 monthly.
The coach notes an interesting phenomenon: many people report their metabolism seems “reset” after completion, making it easier to stay lean or continue losing fat even after returning to normal eating.
Who This Protocol Is NOT For
This approach demands both physical and mental toughness that most people simply don’t possess.
This will not work if you a bitch. This is going to be the most difficult fat loss protocol you’ve ever went through. And most of y’all ain’t tough enough to do it.
It’s designed for short-term deployment before specific events — photo shoots, vacations, summer kickoff, or competitions. Not as a lifestyle.
Anyone with metabolic disorders, eating disorder history, or taking certain medications should avoid this without medical supervision. The extreme nature makes it inappropriate for beginners or those with significant weight to lose (who benefit more from sustainable approaches).
After the Two Weeks: Maintenance
Once the protocol concludes, transition to maintenance calories calculated as bodyweight times 15, with one gram of protein per pound of bodyweight.
The protocol can be repeated if needed, but requires at least two weeks at maintenance between cycles to prevent hormonal disruption and metabolic adaptation.
The philosophy remains consistent: get to your target quickly and aggressively, then sustain that result with normal eating. Don’t drag out the suffering.
This approach flies in the face of conventional fitness wisdom that prioritizes slow, steady progress. But for those with immovable deadlines and iron willpower, it offers a scientifically-grounded path to dramatic short-term transformation.
Just don’t expect it to be comfortable.
