Terminate Fat Fast as Hell with the Hardest Fat-Burning Program You’ll Ever Do

Warning: This diet and workout plan are extreme, and they are not for everyone. Proceed with caution.

So, you want to burn fat, but you lack patience and are looking for quick results.

Look no further.

This article is a longer one than we normally do, but it has everything you need to execute this protocol correctly and effectively.

I originally created this diet and workout plan to burn fat as quickly as possible for photoshoots as a fitness model. It’s brutal, it’s sick, it’s hardcore, and it works. But it’s not for the faint of heart or the weak. So, if that’s you, turn back now.

It’s called the Terminator Two-Week Judgement Diet.

Why? Well, for one, it’s two weeks long. And secondly, it’ll make you into a machine–A cyborg who relentlessly pursues their goals and wins.

No, really. To succeed with this protocol, you must unplug from your emotions. If you’re emotional in this process, you’ll fail.

We aim to burn fat as quickly as possible in the shortest amount of time. This protocol is not meant to be a long-term diet and workout plan, and it’s not meant to be “sustainable.” 

And most importantly, it isn’t a long-term solution to your problem.

We will attack your fat in three ways: Burn. Fast. Freeze.

But before we get into it, we need some quick education.

Why Do Our Bodies Store Fat?

Evolutionarily speaking, our species needed to be able to save fat from surviving food shortages.

Our fat stores were our emergency energy supply when faced with famine, and our ancestors did not eat as much or as regularly as we do in the 21st century.

They might only eat a substantial meal a few times a week. The fat stores powered the bodies in between these “meal times.”

Today, we no longer go hungry like our ancestors.

However, our bodies still store fat in the same way. We tend to eat more and exercise less than our forefathers, which is why 69% of American adults are overweight or obese.

So, what’s the solution? How do we lose weight and burn fat?

Simple: By entering a caloric deficit.

The goal is to consume fewer calories than your body burns.

This dieting model will put your body into a negative energy balance, requiring it to burn stored body fat to assist you with daily tasks like moving, breathing, exercising, and digesting.

The result is that you lose weight (fat).

When you plan the size of your ideal caloric deficit, you must focus on maximizing fat loss and minimizing muscle loss.

You must then choose a small, medium, or massive deficit goal. Obviously, the Terminator Two-Week Judgement Diet requires the most hardcore deficit (while still maintaining as much muscle as possible).

Before you begin this, you need to get a Dexa scan. This is the only way to accurately determine your body fat levels, and it is non-negotiable—Google where you can get it done in your area.

Let’s break it down.

Burn

Every fat loss program will tell you to do one of two types of cardio:

1. Steady State Cardio (Jogging, stationary bike, walking, etc.)

2. High Intensity Interval Training (Sprints, Boxing, Tabatta, etc.)

This type of training works for weight loss. However, there’s a big problem.

Dr. Kevin Hall at the National Institutes of Health has done some of the most important studies ever on exercise and weight loss.

“We need to rebrand exercise. Exercise isn't a weight loss tool per se. It's excellent for health. It's probably the best single thing that you could do other than stopping smoking to improve your health, but don't look at it as a weight loss tool.” 

Exercise will help you live a longer, happier life. It's just not the best way to lose weight because of how our bodies use energy.

You may not realize it, but physical activity is a tiny component of your daily energy burn.

Plus, extensive cardio can screw up your muscle causing major muscle loss.

Here’s how you can really burn more calories:

Enter NEAT (Non-Exercise Activity Thermogenesis) or Non-Exercise Physical Activity (NEPA), whose activities significantly affect your daily energy requirements.

The key is to keep moving outside of your workouts.

In the first week, we aim to get 20,000 steps per day—around 10 miles of walking. Yes, you read that correctly.

In the second week, our aim moves to 40,000 steps per day–around 20 miles of walking. Yes, you read that part correctly, too. We’re doubling it.

Additionally, you’ll want to include 2-3 full-body weight-lifting workouts per week.

As added insurance, resistance training keeps the heart employed so the body does not scavenge that protein for energy.

Therefore, weightlifting can and should be incorporated into T2WJD.

The best way to do this is to stick to just a few compound exercises and do them three days per week. And if you must, throw in a couple of your favorite isolation exercises, too.

The six exercises you’ll want to include for sure are:

Bench Press
Rows (Either seated cable or bent over barbell style)
Squats
Deadlifts
Military Press
Pullups

The purpose of T2WJD is to preserve as much muscle mass as possible.

So, the goal is not to go HAM or “all out” with each set. You only want to do slow and controlled 6-8 reps for 1-3 sets on each exercise and choose a weight where you could have done two more reps with perfect form but stop before those last two reps.

We’re only going heavy enough to help stimulate but not destroy the muscles. Overall, it will help you burn more calories each day while also allowing you to keep on those precious pounds of muscle.

Fast

Protein Sparing Modified Fast is a diet protocol that is extremely low in calories, with the majority of calories made up of lean protein.

Anyone following a diet like this must take measures to help prevent nutritional deficiencies.

One must stay hydrated and consume extra fluids if need be, as well as supplement with fish oils and essential vitamins and minerals (potassium, magnesium, sodium, and calcium).

In most extreme cases, even a doctor's supervision is recommended.

The PSMF diet was created initially to rid extremely obese patients of the most fat possible in a short period of time. It’s basically an extreme form of the ketogenic diet.

It allows the body to enter a ketogenic state, which helps to optimize fat loss and preserve muscle mass.

It is unlike a more traditional ketogenic diet because not only are carbs but also fats restricted. What!? Yes, that essentially leaves only one macro that you can consume—lean protein.

You will still be taking fats from a fish oil supplement and the tiny bit in your lean meats, but not much more.

How to Calculate Your Caloric Deficit for T2WJD

T2WJD Macro Formula

Your lean body mass in pounds x 1.2 = Total grams of protein per day.

Modified T2WJD Macro Formula

Your goal weight in pounds x 1.0 = Total grams of protein per day.

That is the total amount of protein you will consume daily. Of course, you don’t have to hit that exact number, but the aim is to be as close as possible.

⚠️ YOUR GOAL IS TO CONSUME ZERO CARBS OR FAT!

⚠️ ALMOST ALL OF YOUR CALORIES SHOULD BE MADE UP OF PROTEIN BECAUSE THAT IS THE ONLY MACRO YOU NEED TO MAINTAIN MUSCLE.

Low-Fat and Low-Carbohydrate Protein Sources

Skinless chicken or turkey breast: If you buy commercially prepared products, you need to watch out for various flavorings and such that often contain a lot of hidden carbohydrates

Low-fat fish: tuna, cod, halibut, flounder, lobster, crab

Extremely lean red meat: As noted above, this can often have as little as 4 grams of fat per serving, which is an acceptable amount.

Fat-free cheese: This can be added to other protein sources (such as egg whites or to top a lean hamburger) to bump the protein content without adding many extra carbohydrates or fat grams.

Low-fat cottage cheese: as mentioned above, this is acceptable in moderation (no more than one serving at any given meal) as it contains some fat, carbohydrates, and protein.

Egg whites.

Beef jerky: Can contain quite a few carbs depending on the flavoring. Read the label.

Protein powder.

What You Can Drink

Zero Calorie liquids such as:

Water (flat or sparkling)
Coffee
Teas
Diet Soda
Pre-Workout
BCAAs (very low calories)
Exogenous Ketones

It is acceptable (and recommended) for you to consume a couple of servings of low-carbohydrate veggies such as:

Asparagus
Broccoli
Cauliflower
Brussels Sprouts
Spinach
Kale

Acceptable condiments (in small amounts only):

Spicy Mustard
Hot sauce
Vinegar
Stevia
Artificial Sweeteners

That’s it—very simple. Too many options are a prison anyway. Think of the limited options above as a get-out-of-jail-free card. You’re welcome.

Refeed Days

Your body wants to keep you where you are regarding body weight/body fat.

So when you start dieting, eating less, and losing body weight, your hypothalamus senses it, and your body slows metabolism, increases your appetite, and alters hormone levels in a generally negative fashion.

And this is why you will do a “Refeed” day once a week on T2WDJ.

I will make this simple for you.

On your refeed day, take your body weight in pounds and multiply it by 15. That’s how many calories you need to get on your refeed day.

On your refeed day, keep your protein the same as the other days, but you need to get the rest of your calories from FAT.

Freeze

Cold exposure is one of my favorite tools for amping up my metabolism so I can get that lean, muscular look I’m known for, and you can do the same.

Cold exposure intentionally drops your body temperature to activate brown fat cell activity. Its popularity has risen in recent years as the world has learned more about it, and there are more studies to back up what people used to write off as quackery.

Specifically, I will suggest you immediately start implementing the following things to reap the benefits of cold exposure:

-Take Ice Baths. Submerge yourself in an ice bath daily. This will give your mood a jump start while stimulating fat burning. Cold showers are NOT good enough!

-Do Cryotherapy. This practice is growing in popularity, so you’ve probably got a spa or clinic near you offering the service.

This type of cold is really going to amp up your metabolism. Just 3 minutes of exposure is believed to help you burn an additional 400-800 calories over the following 24 hours.

-Get Outside During Winter Months. Don’t spend your winter hiding at the gym or on your couch. Start exercising or simply spending time outside DAILY when it’s cold outside to reap the immune-boosting, fat-burning, and mood-boosting benefits of cold exposure.

Supplements

I’ll keep this short.

Here is the list of recommended ups for T2WJD. A few are MANDATORY. The rest are optional.

Mandatory Supplements:

You HAVE to take these, or you will FEEL AWFUL and possibly screw up your health.

Sodium – MOST IMPORTANT – 5000-7000 mg daily
Potassium – SECOND MOST IMPORTANT – 1000-3500 mg daily
Magnesium – necessary to incorporate regardless of diet because we can’t get enough from food or drink anymore – 300-500 mg daily
Fish Oil - 1-2 grams a day
MultiVitamin

Non-Mandatory Supplements:

You should take these anyway, because they will help you with energy, mood, and hunger. You will need all the help you can get with this diet.

Caffeine—200 mg taken three times a day. Caffeine helps burn fat, blunts hunger and improves mood. You can get it anywhere.

Ketone supplements–6-12 grams 2-3 times per day.

Ketone supplements are often called exogenous ketones, which are created externally - outside the body.

This is opposed to the ketones your body produces when carbs are restricted and you’re in ketosis.

Basically, exogenous ketones are created in a lab and made into supplement form for you to ingest. NOTHING KILLS HUNGER LIKE KETONE SUPPLEMENTS! When you mix ketone supplements with caffeine, it almost makes dieting EASY!

Putting It All Together

If you’ve made it this far, congratulations.

You’re not a chump, and you have a shot of completing this. Maybe.

Here’s the summary.

Step 1: Figure Out Your Lean Body Mass 

As I mentioned before, the best and most accurate way to do this would be to Google “Dexa Scan,” find one in your area, and book an appointment. Dexa, or dual-energy X-ray absorptiometry, is considered the most trusted way to measure body fat, lean mass, and bone health.

Step 2: Prescription for Each Level (find a prescription for your level and do what I say) 

Level 1 Body Fat: 2-5% if you’re a man, 10-13% if you’re a woman. If your body fat is within this range, you’re probably not reading this; you’re probably on stage posing about to win a trophy. Congratulations! For the rest of us mere mortals, read on.

Level 2 Body Fat: 6-13% if you’re a man, 14%-20% if you’re a woman:

-2 grams of protein per pound of Lean Body Mass Per day
-Try to get ZERO Fat and Zero Carbs (aside from Green Veggies)
-Unlimited Green Veggies
-One or Two “Refeed Days” per week
-20,000 Steps (10 Miles a day) Week 1
-40,000 Steps (20 Miles a day) Week 2
-2-3 Full Body Weightlifting Workouts a week
-Sodium – 5000-7000 mg daily
-Potassium – 1000-3500 mg daily
-Magnesium – 300-500 mg daily
-Fish Oil - 1-2 grams a day
-MultiVitamin
-Caffeine - 200 mg taken three times a day.
-Ketone supplements - 6-12 grams 2-3 times daily.

Level 3: 14-17% if you’re a man, 21-24% if you’re a woman:

-1.5 grams of protein per pound of Lean Body Mass Per day
-Try to get ZERO Fat and Zero Carbs (aside from Green Veggies)
-Unlimited Green Veggies
-One “Refeed Day” per week
-20,000 Steps (10 Miles a day) Week 1
-40,000 Steps (20 Miles a day) Week 2
-2-3 Full Body Weightlifting Workouts a week
-Cryotherapy or 10 Minute Ice Bath Two Times Per Day
-Make your work environment as cold as you handle
-Cold Showers ARE NOT GOOD ENOUGH!
-Sodium – 5000-7000 mg daily
-Potassium – 1000-3500mg daily
-Magnesium – 300-500 mg daily
-Fish Oil - 1-2 grams a day
-MultiVitamin
-Caffeine - 200 mg taken three times a day.
-Ketone supplements - 6-12 grams 2-3 times daily.

Level 4: 18-24% if you’re a man, or 25-31% if you’re a woman:

-1 gram of protein per pound of Lean Body Mass Per day
-Try to get ZERO Fat and Zero Carbs (aside from Green Veggies)
-Unlimited Green Veggies
-One “Refeed Day” Every TWO weeks
-20,000 Steps (10 Miles a day) Week 1
-40,000 Steps (20 Miles a day) Week 2
-2-3 Full Body Weightlifting Workouts a week
-Cryotherapy or 10 Minute Ice Bath Two Times Per Day
-Make your work environment as cold as you handle
-Cold Showers ARE NOT GOOD ENOUGH!
-Sodium – 5000-7000 mg daily
-Potassium – 1000-3500mg daily
-Magnesium – 300-500 mg daily
-Fish Oil - 1-2 grams a day
-MultiVitamin
-Caffeine - 200 mg taken three times a day.
-Ketone supplements - 6-12 grams 2-3 times daily.

Level 5: 25% and up if you’re a man, 32% and up if you’re a woman:

-1 gram of protein per pound of Lean Body Mass Per day
-Try to get ZERO Fat and Zero Carbs (aside from Green Veggies)
-Unlimited Green Veggies
-NO “Refeed Days”
-20,000 Steps (10 Miles a day) Week 1
-40,000 Steps (20 Miles a day) Week 2
-2-3 Full Body Weightlifting Workouts a week
-Cryotherapy or 10 Minute Ice Bath Two Times Per Day
-Make your work environment as cold as you handle
-Cold Showers ARE NOT GOOD ENOUGH!
-Sodium – 5000-7000 mg daily
-Potassium – 1000-3500mg daily
-Magnesium – 300-500 mg daily
-Fish Oil - 1-2 grams a day
-MultiVitamin
-Caffeine - 200 mg taken three times a day.
-Ketone supplements - 6-12 grams 2-3 times daily.

The BMM Takeaway

As I said, this is the hardest thing you’ll ever do.

It is most certainly not for the faint-hearted.

As always, seek out a health professional first. That means see your doctor before starting this, dummies.

However, if you can stick to this and complete it, you’ll see drastic changes in your body and health. Not only that, you’ll see massive changes in your mindset. The pride and sense of accomplishment you’ll feel will be unparalleled.

You’ll truly be a champion, and any task you undertake after will be cake.

Let’s get it.

Disclaimer: Big Money Methods is not responsible for any adverse health effects or side effects from implementing the Terminator Two-Week Judgement Diet, or any diet. All information presented in this article is strictly our opinion based on medical facts and findings. Consult your doctor and proceed at your own risk.