I’ve been in the fitness field for over 28 years as a body builder, power lifter, weight training enthusiast and all round gym rat. I know what works and what doesn’t work when it comes to burning fat, building muscle and getting strong. You see, I’ve tried just about every type of diet and weight training known to man in my 28 years plus experience in the fitness field so I have a pretty good idea what it takes to burn pounds of body fat and build a lean, strong physique. test
You can read my story here.
So the other day I was cruising around the web looking for new products that I might want to try or recommend to my readers when I noticed a new program called “The 2 Week Diet Plan”. I read some of the rather outrageous results on the sales page and it immediately got my attention:
“Chris Dropped 17 Pounds in 14 Days!”
“Amelia Burned 5 Pounds in 7 Days!”
“Diana Kicked 5 Kilos in the First week!”
Here are some of the before and after photos of users how completed the 2 week diet program.
Ok, these are some pretty outrageous results and to be honest, I can’t verify if these are actual users. My bulls**t radar immediately turned on because let’s face it, fast weight loss and fat burning programs are EVERYWHERE but this one got my attention because it mentioned the following:
“WHAT TAKES MOST DIETS 2-3 MONTHS, THE 2 WEEK DIET ACHIEVES IN ONLY 14 DAYS, INCLUDING…
More specifically the last point, “Increased muscle leaving women and men sculpted”. Let me be clear about this, anyone can simply lose weight at any time - It’s not rocket science. Simply cut about 600 to 850 daily calories from your daily Basal Metabolic Rate and you’re good to go.
However, when it comes to building muscle on top of losing a large amount of fat it becomes very tricky. The main reason is that building lean tissue mass requires a certain amount of nutrients in order for those muscles to grow. By severely reducing calorie intake (in combination with a low carbohydrate protocol) your body may turn to its existing protein source to use as fuel. That fuel of course is your own muscle tissue.
In other words, your body will start eating itself in order to fuel more resistance type activities. As an avid weight trainer looking to keep my existing muscle mass I don’t want this. The trick is to alter my diet so that the body has enough nutrients to keep building lean tissue mass while having enough fuel for the strenuous resistance type exercises (which are needed to build muscle).
This is the key to burning fat AND building muscle.
There is another problem with severely reducing calorie intake. I experience this every time I reduce my calorie intake to less than 1,200 calories (when I’m on a cutting cycle). I will lose about 10 pounds of body fat for the first 3 weeks but after that I will STOP losing fat. The main reason is this. My body will sense it is in danger and will kick in its internal defence mechanism which stops the fat burning process and will actually start STORING body fat. This is a defence mechanism that it built into each and every one of us. This is often called “starvation” mode and its used keep us alive. It is at this point that we will STOP losing body fat and more often than not we will stop seeing fat loss results.
Now, I know how to overcome these obstacles and I’ve shown this to all my clients but I wanted to see how the 2 week diet plan laid out a possible solution.
I don’t normally review diet books because I honestly feel that a person’s diet is one part of the equation (weight training and fitness being the other). However, I made an exception to this book because it mentioned that the program can “increase muscle leaving women toned and men sculpted”. I’m not going to bulls**t you with this review just to make a sale. I purchased this program with my own money so I can provide you with an honest review of the 2 week diet program.
With that in mind I decided to fork out $37 and buy the program to find out if:
1) A person can lose 7, 10 or even 17 pounds in two weeks;
2) A person can retain muscle mass and get lean and fit;
3) A person can keep on improving and seeing results
After reviewing the book I can say with complete honesty that the process described in the book WILL WORK for both MEN and WOMEN for losing weight in two weeks. However, the main question is this. Can a person lose 7, 10 or even 17 pounds in two weeks using the process identified in the 2 week diet plan program? Yes, it is possible because of the following reasons.
1) The calorie restriction (as outlined in the program) is severe enough to “shock” the body into rapid weight loss. As I mentioned before, rapid weight loss is not rocket science and one simply needs to reduce enough calories from their basal metabolic rate to lose a lot of weight quickly. However, there needs to be a mechanism that STOPS the body from going into “starvation mode” which (as I discussed above) halts additional fat loss.
This is where it gets interesting…
Rapid weight loss can occur without interruption using certain techniques which can “trick” the body into thinking that it’s NOT in starvation mode. This is VERY IMPORTANT. There are techniques that can be used such as nutrient and calorie cycling, that will most certainly DOUBLE your weight loss efforts in a short period of time WITHOUT turning on your body’s defence mechanisms to stop further weight loss. I personally use my own nutrient cycling techniques (and have been for years) to know that these strategies do indeed work. However, everyone uses a somewhat different approach and the 2 week diet programs approach is definitely unique.
Here’s the thing that’s interesting about the 2 week diet program. It uses 4 phases over the course of 2 weeks which are designed to “confuse and shock” your body so it never truly adapts to the amount of nutrients being consumed. As I mentioned above, once your body adapts to the sever calorie deficit it will almost certainly kick in its defence mechanism to stop further fat loss. The program uses a combination of calorie cycling and nutrient cycling (carbohydrate and fat cycling) to enhance fat loss.
It’s rather simple but VERY effective. Each phase (4 phases) of the 2 week diet program uses a different type of nutrient cycle so your body NEVER adapts to each phase. Why? Your body simply doesn’t have enough time to adapt using the 2 week diet program. Your body does the only thing it can do (in each phase) and that’s to dump more body weight with each passing phase. I personally perform nutrient cycling over the course of 6 to 7 weeks and it works 10 times out of 10 in dropping those final pounds. I know for a fact that this method works.
However, I’ve never performed multiple nutrient cycles in such a short period of time (2 weeks)!! The theory behind the 2 week diet plan looks interesting and will work for just about anyone willing to use the program.
Now I want to see if it’s possible to maintain muscle using this type of program…
Point #2 – Can a person can retain muscle mass and get lean and fit.
It’s a little more complicated than that because muscle growth takes a lot longer than two weeks to occur. Can you expect to build muscle using the two week program? No – it won’t happen. It’s simply not enough time to build muscle. Can you expect to maintain your existing muscle mass using the two week program…kind of.
However, there are a few interesting points here.
1) The program will strip off a lot body fat. There’s no denying this fact after reviewing the program. If you have an existing muscle base (or somewhat in shape) and have a layer of fat covering your muscles this program will help “reveal” those muscles (in a short period of time). I’ll be very honest here. The weight you lose using the 2 week program will be a combination of water and fat weight (with a bit of muscle weight if you don’t include a resistance program). However, 15 pounds is 15 pounds and you can expect to look a lot different after completing the 2 week diet program.
2) The 2 week diet program calls for a steep calorie restriction. Any calorie restriction can halt muscle gains and to some extent, muscle loss (if nutrient deficit is severe enough). However, the interesting part of the 2 week diet program is the way the nutrient cycles are set up. It’s been my experience that the body first loses water weight, than fat weight and once severe calorie restrictions come into play, muscle weight. However, the 2 week diet program uses a rather unique combination of nutrient phases that cycles calories, protein, carbohydrates and fat.
Now I can’t say this with 100% certainty but it is possible to maintain most (if not all) of your muscle mass while stripping off all the fat using this program. For the same reason your body will keep dumping fat weight your body may hold onto existing muscle mass because of the timing of the nutrient cycles.
Of course, this depends if you’re using some type of resistance program.
On the flip side, I don’t agree with the programs assertion that one can expect:
“Increased muscle leaving women toned and men sculpted. Achieve what usually takes months at unbelievable speeds.”
In my professional opinion, don’t expect to build muscle in two weeks using this program because it won’t happen. As I mentioned above it’s simply not enough time to start the muscle building process. However, this program can be used as a jumping board to strip off those pounds of body fat and to kick start your body’s muscle building metabolism. I think if one followed the protocols in the 2 week program (using their maintenance program) and a strong resistance type program (if you’re a beginner or intermediate) you can expect a strong muscular response after a month of steady training.
After three months of steady progressive training and using the protocols in the 2 week diet program you can expect to look like a different person altogether (in terms of being ripped and more muscular). Of course this depends on the type of resistance program you follow. There is a weight training program in the 2 week diet program but in all honesty, it’s not all that great. The program includes a rather basic weight training program that can be performed at the gym or the home (requires dumbbells, barbell, and bench).
The problem with the 2 week diets weight training program is that it doesn’t identify the proper progression protocols for a successfully weight training program. That is, how should one progress as they start the weight training program identified in the program? How much weight should one use? How many sets or repetitions should be added to keep the weight training program moving forward?
Don’t get me wrong, the program in the 2 week diet plan is ok but there are a lot of gaps in terms of helping someone progressively tone or build lean muscle mass.
To be fair, the 2 week diet program is about losing a lot of body fat in two weeks, it’s not a muscle building program. However, I wasn’t too impressed with the weight training program. One of the biggest reasons why the weight training program is lacking is because it doesn’t take into account when you should be training. You see, there are certain windows of opportunity to BURN A LOT more fat performing certain exercises on certain days of the diet. There are also windows of opportunity to BUILD and TONE MORE MUSCLE MASS on certain days of the diet. Again, I’m assuming the creators of the 2 week diet program are concentrating on the diet aspect. However, in my experience you can VASTLY improve your results by:
I was a little disappointed that they didn’t go into more detail with the weight training and cardio program but then again the price of the program would be A LOT higher if they did.
So….I decided to build a more “responsive” program that can work with a diet program such as the 2 week diet plan. As I mentioned before, I’ve been in the fitness and weight training field for over 28 years and I know what works. I decided to build a weight training program that will help to increase muscle mass AND burn more body fat using fat loss programs such as the 2 week diet.
Remember, the diet is but one part of a person’s body transformation. The other is structuring the proper weight training program that goes hand in hand with the diet!! I’ve built a weight training program that can be used in conjunction with the 2 week diet program.
Here’s what I’m going to provide to you:
• Weight training and cardio program;
• Days to perform cardio and days to perform weight training
• Sets and repetitions;
• Weight increments;
• When to perform the routine
VERY IMPORTANT!! The weight training program IS NOT A PART of or offered as the core of the two week program!! This is my own weight training program and the company and the owners of the 2 Week Diet Program do not have any responsibility of liability for the MY weight training program. Remember, this is separate from the core 2 week diet program and this is MY OWN program that I designed. If you want a copy of this program you can read below for more details.
If you follow the program (as prescribed) you can expect to drop body fat. In terms of how much body fat depends on a variety of factors such as your current body weight, age, gender, metabolism, activity levels and so on. Remember, the more active you are the more body fat you can expect to lose while following the 2 week diet program. Generally, you can expect all the major health benefits of losing unwanted body fat such as:
• Increased energy
• Increase metabolism
• Feeling and looking better
• Decreased risk of diabetes
• Decreased risk of heart related diseases
• Reducing the size of your mid-section and other problem areas
No, it isn’t. I mean it’s designed for men and women of all ages and backgrounds but I’ll be very honest with you. You WILL GO HUNGRY. There is absolutely no way to lose this kind of fat without a severe calorie restriction and that means going hungry. If you’re the type of person who is 100% committed to seeing things through and have the will to succeed, this program is for you. However, if you’re the type of person who doesn’t like discomfort than you’re better off not using the program. With that being said, you’re not going to be hungry the entire program because you will be consuming varying amounts of calories. There will be some days when you’re hungry and some days when you’re not.
This program is for those of you who are ALL IN!
The program can be used by men and women of all ages and backgrounds. This program is for those of you who have the will and commitment to succeed but want to try something different. However, I don’t recommend this program to those of you who have nutritional deficiencies.
If you need to drop 10 pounds in two weeks and will have the commitment to follow through than yes, this program is for you.
Yes, it will work (in my professional opinion). If you follow the program as it is laid out you can expect to lose fat in the first two weeks.
I purchased the program because I wanted to study the theory behind the program and decide for myself (based on my 28 years plus experience) it the program will work. The actual program is about a 100 pages but a lot of those pages are what I call fluff. Personally, they weren’t needed but for someone who is a beginner may get some benefit from know the importance of macronutrients, fruits, fibre and water is to weight loss.
Now the one thing that I didn’t like is the constant cross sells in the program. When I purchase something off a vendor I expect to be free of that stuff. I want what I purchased and I don’t want to be sold on other related products or services in the actual program. Perhaps a few mentions here and there but I don’t want excessive selling. There were a few times when I thought “enough is enough” with the cross sells on the vendor’s supplements. This was a little off putting.
I also didn’t like all the upsells when I purchased the program. I understand that this can be beneficial but when I find myself having to click 3 or 4 times to get through to the purchased product I have to wonder about the vendor’s sincerity. If you want to upsell me, fine. One upsell is plenty but don’t hit me with 3 or 4 upsells in a row. I didn’t like this and also found it off putting.
Here’s what you get when you buy the program (I think the program costs $37):
Honestly, I would have paid the $37 just for the meat of the program (without all the fluff). I think the actual program information is worth the purchase price. However, the activity handbook is pretty basic and needs more substance to be effective. The program did explain the importance of a structured resistance type program but it didn’t detail an actual “structured” program. It outlined the exercises (including images and descriptions) with the sets and repetitions but it didn’t provide any additional information. As I mentioned above, if you’re interested in a more comprehensive program I can provide you with a program that I designed.
Also, it could have been very beneficial to include a short recipe book. There are a few recipes in the program but I can see these going stale. A few recipe options would have been beneficial.
The program WILL WORK with regards to dropping a lot of body fat in two weeks (as outlined in the program). I’ve provided my main reasons above why it will work. In terms of how much body fat depends on a variety of factors such as your age, activity levels, metabolism, body type and gender. However, in my professional opinion the 2 week diet program WILL work as outlined.
Please keep in mind that the program will NOT build muscle in two weeks (as the program asserts). The program will set the stage for muscle growth and will enhance muscle “appearance” (since you will be peeling off a layer of fat) but it won’t build muscle in two weeks. Mind you, if you follow the maintenance program and follow a structured (and progressive) weight training program (which I can provide) you can expect to look trim, lean, healthy AND muscular after two months.
Here are my grades:
Rapid Weight Loss: A
Building Muscle: D
As I mentioned above I’ve developed a weight training and cardio program that you can use with weight loss programs such as the 2 week diet program. This program can be used in conjunction with the 2 week diet program and will serve to enhance your results. Please remember that this is my weight training program and NOT part of the 2 week diet plan. The owners of the 2 week diet plan have no responsibility or liability for MY weight training and cardio program so if you have questions about my weight training and cardio program PLEASE contact me and NOT the owners of the 2 week diet plan. Please remember, the 2 week diet plan comes with a basic weight training plan which can work. However, I’ve created a plan that tells you when to workout to take advantage of those days when your body is best adept to burning fat and days when it’s adept to building muscle tone. It’s a little more advanced and I created a 1 month basic program. I tell you how many sets to perform, how many repetitions to perform, how much rest to take, when to workout, and how much weight to use. This workout is for those of you who want something a little more challenging which will enhance your results. This is a FREE program and I'm not charging for it. Again, this is my program and has nothing to do with the core 2 week diet program.
So how do you get your copy of the weight training and cardio program? Simple, use the buy now button below to order your copy of the 2 week diet plan. Once you order simple send me an email at:
Ask for your copy of the weight training and cardio program. Once I verify that you order through the link below I’ll send you your copy. Remember, you MUST order using the buy now button below to get your copy of the weight training and cardio program or YOU WILL NOT get a copy.
Yours in Health,
Owner, Building Muscle 101
As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.
Home > Tools and Resources HQ > Questions and Answers