4 Week Diet Plan to Fast-track Your Fat Loss

Pair this diet plan with our fat-burning fitness plan to get lean and sculpted.


Our four-week diet plan will help you get lean and strong. The key is an intense circuit workout filled with calorie-scorching plyometric moves that will transform your physique in a flash. Pair it up with this simplified slim-down meal plan and you’ll shed fat while building lean muscle.

The Diet Plan
Stay satisfied with a balanced eating program

  • Start by following the sample meal plan for Weeks 1 and 2. It contains approximately 1,500 calories a day, including a healthy amount of carbs and protein to fuel your muscles and support your training, and a relatively low fat content (10–15% of total daily calories).
  • Switch to the sample meal plan for Weeks 3 and 4, which is trimmed down to approximately 1,400 calories a day. Carbs fall slightly, but protein gets a boost to ensure you’re burning body fat while sparing muscle. Healthy fats stay at about 10–15% of total calories.
  • Aim to consume roughly 16 cups (1 gallon) of water per day throughout the month, to stay hydrated and boost metabolism.