How To Lose 14 Pounds In 14 Days With “Intermittent Fasting”

The following is a Chapter from me new ebook  ULTIMATE CUTS: 7 SECRETS TO BURN FAT FAST AS HELL . The Ebook hadsbeen the number 1 nutrition ebook on Amazon all week!

How To Build Muscle And Burn Fat WITHOUT Counting Calories Big Brandon Carter

Below is a chapter from the book titled “How To Lose 14 Pounds In 14 Days With (Intermittent Fasting)”

What Is Intermittent Fasting

Intermittent fasting is one of the simplest and fastest ways to lose fat that I have ever come across. While you are fasting, your body turns into a fat burning furnace! Intermittent fasting is just like you would expect from the name. There are many other kinds of intermittent fasting, but I will focus on the kind that Martin Berkhan at http://www.leangains.com/ presents which is intra-day fasting – basically extending the night time sleeping fast a bit longer. Normal people fast for 8 hours during sleep and then eat throughout the other 16 hours. In the leangains intermittent fasting program, it’s the other way around – you fast for 16 hours and only eat during the remaining 8 hours.

When I do Intermittent Fasting I only eat between the hours of 3pm and 11pm. Basicly I skip just “breakfast”, eat a late lunch as my first meal of the day at 3pm, then I’m done eating by 11pm. But you can pick any 8 hour window that works for you.

The First Time I did “Leangains” Intermittent Fasting, I lost 14 pounds in 14 days!

I explain it more in the video below–


You might be thinking, “By skipping a meal, I simply eat less than than normal so I will lose weight, right?”

Well, yes. But there is more to it than that. If you cut out an entire meal, you are able to eat MORE food during your other meals and still be in a caloric deficit (which is an important factor for losing weight). But as you know from the last chapter, not all calories all created equal. The timing of meals can also influence how your body reacts (see chapter 2).

Why Intermittent Fasting?

Although we know that not all calories are created equal, caloric restriction plays a major role in weight loss.  When you fast (either for 16 hours per day, or 24 hours every few days), you are also making it easier to restrict your caloric intake over the course of the week. This will give your body a chance to lose weight because you’re eating less calories than you’re used to..

It promotes stronger insulin sensitivity and increased growth hormone secretion, two keys for weight loss and muscle gaining, but intermittent fasting helps your body use insulin better. The Importance of this was already explained in the previous section.

Plus, Hugh jackman did it to get in the best shape of his life for the “Wolverine” movie– http://www.youtube.com/watch?v=yDwwuXBDMOA

AN IMPORTANT CAVEAT: Intermittent Fasting can be complex for people who have issues with blood sugar regulation, suffer from hypoglycemia, have diabetes, etc. If you fit into any of these categories I highly recommend you check with your doctor before trying this.

Can I build muscle and gain weight while intermittent fasting?


In fact, I have been intermittent fasting for a few months…building muscle, while my body fat percentage is staying very low! I’ve measured my gains. People around me are even saying that I look more ripped! I still eat the same amount of food as before, but instead of eating all day long, I condense all of my calorie consumption into an eight hour window (usually 2-4 meals).

Here is what my intermittent fasting day looks like on a day that I lift weights:

2:00 p.m. Heavy strength training in a fasted state. I only take two things before the workout 1.) A fat burning aid called “Tea Rexx” and 2.) 10 grams of BCAA’s. Click here for more info on the supplements (http://highlifeworkout.com/fat-loss-energy-supplement/)

3:00 p.m. Protein, Carb or Fruit

6:00 p.m. Protein, Carb or Fruit

9:30 p.m. Protein, Vegetables

11:00 p.m. Protein, Vegetables

This is what my day looks like if I only do cardio or rest:

2:00 p.m. Cardio in a fasted state. Again, I only take Tea Rexx for energy and 10 grams of BCAA’s before the workout (http://highlifeworkout.com/fat-loss-energy-supplement/)

3:00 p.m. Protein, Vegetables

6:00 p.m. Protein, Vegetables

9:30 p.m. Protein, Vegetables

11:00 p.m. Protein, Vegetables

Does intermittent fasting have different effects on men vs. women?

Yes, intermittent fasting does affect men and women differently.

This article on ‘Mark’s Daily Apple’ breaks down the differences between men and women and how they are affected by intermittent fasting:

“One study, which I’ve cited before as evidence of a benefit to fasting, found that while if insulin sensitivity improved in male subjects, female subjects saw no such improvement. In fact, the glucose tolerance of fasting women actually worsened. Ouch.

Another study examined the effect of alternate day fasting on blood lipids. Women’s HDL improved and their triglycerides remained stable; men’s HDL remained stable and their triglycerides decreased. Favorable, albeit sex-specific results. Later, both obese men and women dropped body fat, body weight, blood pressure, total cholesterol, LDL cholesterol, and triglycerides on a fasting regimen. These people were obese, however, and perimenopausal women were excluded from the study, so the results may not apply to leaner people or women of reproductive age.”

Basically, men and women will have different experiences with intermittent fasting; we’re all unique snowflakes (yep, even you) and your body will be affected by intermittent fasting differently than the next person’s.

My best advice? Give it a try (tracking your results). Experimentation goes a long way.

Tips and tricks about Fasting

  • Don’t be a spaz.  Stop wondering: “Can I fast 15 hours instead of 16?” or “What if I eat an apple during my fasted period, will that ruin everything?” Relax. Your body is a finely tuned piece of machinery and learns to adapt. Not everything is as cut and dry as you think.

  • Stay busy.  If you are just sitting around thinking about how hungry you are, you’ll be more likely to struggle with this. For that reason, I time my fasting periods for maximum efficiency and minimal discomfort:

  • Zero-calorie beverages are okay.  If you want to drink water, black coffee, or tea during your fasted period, that’s okay. Remember, don’t over think it – keep things simple!

  • Concerned about losing muscle mass?  Keep track of your strength training routines and see if you are getting stronger.

  • Caffeine will decrease hunger during fast. I take TEA REXX during my 16 hour fast. It really helps suppress my appetite and burn fat!!! You can find it here– http://highlifeworkout.com/fat-loss-energy-supplement/

  • Everybody will react to intermittent fasting differently. I can’t tell you how your body will react. It’s up to you to listen to your body and see how making these adjustments change it.

  • Don’t expect miracles. Yes, intermittent fasting can potentially help you lose weight, increase insulin sensitivity and increase growth hormone secretion (all good things), but it is only ONE factor in hundreds that will determine your body composition and overall health. Don’t expect to drop to 8% body fat and get ripped just by skipping breakfast. You need to focus on building healthy habits, eating better foods, and getting stronger.

To sum it all up, intermittent fasting can potentially have some very positive benefits for somebody trying to lose weight or gain lean body mass or both.

Men and women will tend to have different results, just like each individual person will have different results. The ONLY way to find out is with self-experimentation.

If you would like to read the whole book ULTIMATE CUTS: 7 SECRETS TO BURN FAT FAST AS HELL  click here now! The book is only free until FRIDAY! Download it now —> http://bit.ly/GetRippedFastAsHell

P.S. Check out the first single from my new band “SOMETHING FOR THE PAIN” We will be releasing one new song ever week. If you like the track, let me know and like us on FB! Thanks

Our First single “Ride Out”  you can download it for free —> http://bit.ly/RIDEout

52 thoughts on “How To Lose 14 Pounds In 14 Days With “Intermittent Fasting”

  1. Hi Brandon,

    Firstly happy new to you & family.

    I would like to find out if you are intending to do a printable copy of ultimate cuts??? I no kindle & can’t afford it with my present financial situation!!

    I would be very disappointed in missing out on such a great opportunity that you have taken the time & effort to provide for people such as myself who he the help!!!

    Kind regards,



    • Hey Junior!

      You don’t need a Kindle device. You can download the free Kindle app on any smartphone and laptop (mac and pc)

      I will NOT be making the book available in pdf format ever. But anybody can download the Kindle app

  2. Intermittent fasting is a really good way to shed those unwanted pounds. Like you said it is just one of many ways. I know some people don’t go all the way. Sometimes they drink low calorie drinks like tea and coffee. Do you still drink during your fasting periods?

  3. Hey Brandon if I do slow cardio while doing intermittent fasting in the morning and dumbells workout in the evening…will I be doing too much or will i see greater fat loss and toning?

  4. Hey Brandon! So I’m 16, and I’ve recently come to a conclusion that I need to lose quite a lot of weight. I’m a pretty big guy, but I know when I set my mind into something, I can do them. My question is, due to the lazy lifestyle that I’ve always had I know the first thing I should do is just get off my ass and do something, do you have any advice or any ‘kick-starters’ I could do, just to get the ball rolling?

  5. I am a pre-med student in college right now and my time is very limited due to my rigorous schedule. Is 8 hours of sleep really essential or can I get by on 6 and still workout? Also, there are only treadmills in the gym closest to where I live on campus and I find it hard to do HIIT cardio there. Would you do HIIT in the treadmill still or do it outside? The thing is, I live in Wisconsin so it gets pretty cold here. Thanks for all of your advice, it is real and straightforward unlike many other fitness advice from other people and sources. Keep doing you!

  6. Yo Brandon shuold I train my opliques are my abs missing out on sometihng by not training them. Mike Chang says it makes your waist bigger if body fat not low enough. Do abs develop more through age?

  7. Hey thanks for all that you do man. Got a few questions I think you would have great advice for: I’ve been doing intermittent fasting and it is incredible. Def the best results I’ve seen period from any “diet”. My question really is with intermittent fasting it’s said you can lose fat and build muscle, so first how do you feel about that? And secondly what do you cut out when you do a 14 day of intermittent fasting? No carbs? No sugars? Low fats? Also is intermittent fasting a good way to lose those last pounds of chest fat and love handle fat?

    Thanks man

    • when your doing IF, you are bulking during your 8 hour feeding window, and cutting during your 16 hour fast. thats how you build muscle and burn fat. you are NOT doing it at the SAME time, but are doing it in the same day. your diet is going to depend on your goals

  8. Yo brandon. what are some examples of breakfast that you eat? like besides the conventional Bagel and eggs. and Pancakes and sausage stuff like that. Also. I noticed after training certain body parts.. like the day after im not always sore. could it be im being a little bitch and not training hard or what lmao. thanks bro !

  9. Yoo big brandon carter thanks for all the info brotha I got a quick question: I am tryin to lose some fat to get ripped and i used diet milk (low fat dunno what it is called in english) i drink 1 litre a day and i can feel that my muscles are getting bigger when trainin but i sense that my fat percentage doesn’t drop as quickly as i’d like. I noticed that the 1 litre milk contains lots of calories. should i eat less bread nd stuff? i took the milk as something extra but do you think that i should treat 1 litre milk as my breakfast?

    i am a vegetarian btw so i use the milk to get onto the right level of proteine

  10. Yo bran!

    Kind of a weird question to understand maybe, but when I do about 20 sets on a workout (just an example) and I stop my workout earlier because I gotta go somewhere, I’m way more sore the next day than when I complete a 30 set (example, again) workout. So if I like work my ass off in the gym I barely feel it the next day, but if I go easier in the gym I’m way more sore, do you know what that’s about? Because if you’re sore AF the next day you had a great workout right? Sort of an indicator?

  11. Sup man, coming from 225ibs i now weigh 185ibs and i’m 6ft, would you recommend building muscle or still losing more weight? Would you recommend the intermittent fasting?

  12. Hey Brandon the book is great been following you for a bit now < great work mate
    < i got it free but would of Paid for that shit man
    Anyways my question is In Australia i'm unable to get T-Rexx <any other fat burners you would suggest?

    And do you suggest doing Cardio ( Hiit of course ) and weight training in the same workout??
    My goals are to increase Mass ( i have put on 6-7 KG) while staying lean < i play basketball

    Cheers Mate

  13. Oh crap brandon i forgot to ask you another question. Im 19 im around 5’4 – 5’5. Right i hit puberty ode late like around 14 going into 15. When you work legs they release HGH i believe right? Does the HGH that is released during your workouts (legs or any other muscle group) aid in bone growth? Im dying to grow bro. At least do you think i can put on 3 more inches on height before I hit 25? My pops is like 5’6-5’7. im taller than my mom. lol shes 5’0.

  14. @ kevin bro
    according to Brandon sir lifting or working out does’not stunt your growth.
    It is a natural pRocess and leave it on nature.
    just keep moving n wrking out

  15. Firstly the book is fantastic and iv been recommending it to everybody.

    Is your pull up bar drilled into your wall or is it one the ones that fix themselves onto the door frame?

    … Do you have a link to it?


  16. Hey Brandon!

    Thanks for the book man. Been following your channel for a while, learned a lot of good stuff from you.
    I have a question. Have you read the “The Warrior Diet” by Ori Hofmekler? I would like to know your opinion on it.

    Best regards from Denmark,

  17. Just a quick question brandon, should I be eating carb free during fasting to maximize weight loss, or will I lose too muchh muscle doing so?

  18. hey brandon bro i love ur workouts i do them regularly but the thing i have a big problem with my belly fat can u reffer me a good diet plan which i can follow i relly need to get rid of this belly fat plzzz i need ur help thnks 😀 😀 ❤

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