is it possible to lose stubborn belly fat three times faster and make months of progress in just one week for the next 7 days I'll be following a size back plan designed to do just that I want to see how my body reacts and if this can be an easy way to shred down for the summer dude holy [ __ ] that is crazy so to get the most accurate measurements possible I'm here at the University of British Columbia and I'm going to be getting a dexa scan but I'm also going to get an ultrasound of belly while my initial dexas scan came in a little higher than I want at 15. 6% body fat the ultrasound will actually be the most valuable measurement not to see if I'm pregnant but to measure the exact thickness of my upper belly fat middle belly fat and the most stubborn area my lower belly fat after 7 days we'll come back and see just how much these measurements have changed damn so that's that's crazy day one breakfast is served Egg Way omelette cery see how it tastes that tastes like 100% pure protein so on a typical diet I'll usually aim for a calorie deficit of roughly 500 calories which results in about 1 pound of fat loss per week with this diet however I'm eating just 1,200 calories creating a deficit of 1,500 calories less than my body needs every day it's going to be sad 7 days it's extreme but if I can stick to it this should lead to boat 3 lbs of pure fat loss in just a week the diet is called the protein spraying modified diet and it's definitely not a diet that is for everyone this is Alberto Nunes in the natural bodybuilding Community Alberto is known as the go-to man to get you absolutely shredded I figured if there's one person who would know the best approach to losing as much belly fat as possible it's him what are you really eating nothing other than than protein really it's be chicken breast Galore can tuna maybe you can sneak in like some leaner cuts of beef somewhere in there so on a typical diet I usually aimed to consume roughly 1 g of protein per pound in my body weight to prevent any muscle loss but with how extreme this diet is that wasn't going to be enough I'd say anywhere between a gram and a half up to like 1. 75 is a nice safe place but also there's a just a big deficit in place so you're very limited in regards to what you can eat so when I ran this calculation on myself I real realiz I would have to eat a bare minimum of 250 g of protein per day on a budget of just 1,200 calories it's not a pleasant diet by by any means but that's kind of what you're signing up for so here's my daily meal plan egg white omelet with celery for breakfast a post-workout build a size protein shake two chicken breasts with light veggies for lunch more chicken and veg for dinner and guess what's for dessert yep more chicken breast now if I want to make sure that I don't lose any muscle throat this week then simply eating high protein it's not going to be enough I still need to provide my body with a reason to keep my muscles rather than burn them off for energy which means I got to keep lifting but I can't lift the way that I usually do your weight training should probably be something that lasts no longer than like 20 30 minutes ideally I wouldn't recommend someone do a whole lot of Ario at all I think steps and some basic weight training now research has shown that it only takes about a third of the volume to maintain your existing muscle compared to build it this means rather than doing three sets per exercise I could do just one hard set and that should be enough to protect my muscles from being burned off without being too much for my body to recover from first workout is in the books and honestly I don't want to speak too soon but that felt really good my strength was solid energy was solid and I was fueled just by egg whites which is weird but apparently it works in fact my first three days on the program actually went pretty smooth I was definitely more hungry than normal but it was manageable and with the lower workout volume my strength and Recovery was still feeling really good though I did have some pretty strange caraban hit me in the evening Jeremy what are you eating what starting so I'm drinking some pickle juice it's satisfying whatever is that's happening right now so it's all that matters you're on day one what's going to happen on day seven I don't know we'll find out so who knows maybe I am pregnant now even though I'm not getting all the nutrition I need because of my strict calorie limit I'm trying to use a few key supplements to fill in the gaps including the multivitamin Omega-3s and some clutch recommendations I got from Alberto caffeine is going to help tremendously not just with energy but some people it does suppress their their appetite quite a bit protein shakes they're a little bit more satiating I think than people give them credit for luckily every scoop of my buwi size protein contains a whopping 29 g of protein with only 100 30 calories which means it can easily fit within my calorie budget and was definitely a nice treat to look forward to and I've left the link in the description box down below for those interested in try to out and you can use code belly fat for 10% off all right guys so we are 3 days in and I'm not going to lie I am feeling pretty good my energy levels are solid I've been getting my sleep in I've been having my meals I had my egg whes for breakfast this morning I honestly think that I'm going to make it the 7 Days anyone who's done this before will tell you oh the first 3 days especially coming off a period where you're eating quite a bit it's like this feels great but by day three or 4 your body is really starting to bug you and it it it's like how about we not move it's day four okay as you can tell my brain is not quite working and we've reached that point in the day night where uh it's pretty tough like I don't want to move I don't want to think hope hope I can make it the next few days [ __ ] four I was definitely starting to feel a rapid energy drop going into the second half of the week oh man just feels like I'm I don't have much in the tank every workout was now a battle to finish thank the Lord that is over this is officially reached a new level of hard as for food cravings I was trying to do my best to keep my diet together while life was going on around me but the longer I went into the diet the crazier those Cravings Paquet my dinner that's better and jeffy's dinner oh my God oh my God oh my God I can taste it from here I vividly remember yeah right around day three like spinach was starting to taste sweet to me I think I'm violently starting to understand what Alberto meant about his spinach tast tasting sweet M it tastes like the sugar stick celery's got some sweetness to it so when your body experiences a serious drop in calories it starts to do whatever it can to tell you to eat not only can you taste and smell become heightened but your leptin levels can decrease dramatically now what's leptin well it's a hormone that tells your body it's full after a meal and after just a few days in an extreme calorie deficit leptin production can drop by up to 50% meaning Not only was my stomach physically feeling empty but even the signals of my body meant to regulate my Hunger were starting to go Haywire so I just woke up and a horrible sleep I honestly just can't wait for this to be over so to take my mind off the hunger I tried purchasing a video game but by this point I was feeling so mentally depleted that I couldn't even pass the aru robot test without asking for help my brain is is not I can't do this right now can you do it for me feeling absolutely depleted the only thing left to find out is was it all worth it so I headed back to the lab to get my day7 results oh those stairs are hurt but before I find out I already know this isn't a plan I'm going to be repeating while it was fascinating to see my belly fat literally melting away despite barely working out and doing zero cardio it came at a cost trying something so extreme had me feel exhausted unmotivated and like I was completely depleted and when I did get to actually enjoy Real Food again I actually had to spend the next few days resisting the urge to eat everything in sight diets like this are exactly what caus so many people to yo-yo diet and even develop Eating Disorders you get fast results basically by not eating and eventually binge eat it all back to truly lose belly fat and keep it off you need patience consistency and a sustainable diet that you can stick to for several weeks and I've helped thousands of people do just that by using diets they actually enjoy it and can stick to long term if you want more guidance then after this video you can check out our personalized programs over at builtwith size.
com but please regardless of what the results show in the scans do not try to copy what I did in this video okay as for my results my dexa scan showed that my body fat dropped from 15. 6% to 14. 7% damn so that's that's pretty crazy it doesn't sound like much but usually it would take me at least 3 to 4 weeks to diet in to achieve that but what's interesting is the ultrasound although my upper and middle belly fat didn't change much since I didn't have too much to lose there my lower belly fat which is the most stubborn area dropped by over 30% in fact the thickness of the lower belly fat dropped by half a cmet which explains why I noticed my lower abs starting to pop out a little more but despite the results I wanted to get even leaner so I decided to continue dieting for the next 6 weeks this time using a more sustainable approach and here's how things are currently looking my plan is to head back to the lab for one more scan to see just how much more belly fat I was able to lose and then make a video for you guys revealing everything I did to easily lose that fat so keep an eye out now although this diet isn't something I'd recommend to 99% of people it does show you just how important your nutrition is for losing fat which is why I've created a quick healthy budget-friendly fat loss meal Pine you can get started with today and you can click here to give that video watch next and again if you need more personalized workout and nutrition Guidance just head over to builtwith size.
