The “How To Lose 12 lbs. In Two Weeks 4-Step Plan”…but really it’ll be more like 10 lbs.

On June 1st I had heard about 3 different TV channels talking about the same thing – how to lose 12 pounds in 2 weeks.  So, I put myself up to the challenge and documented my weight everyday (before and after a workout) and how I looked every morning pre-workout.  On day 14 I had actually lost 12.1 lbs but on day 15 was at a total of 10.4 lbs. weight loss.  

What’s  the deal with those 2 or so extra pounds?  

Well…it’s really all about water retention (i.e., water weight).  If you look closely at the graph above you’ll notice that I actually almost lost 10 lbs. in just two days…but don’t get pumped about that number because once I replenished my empty tank and expended water I was back up another 4 lbs. or so.

So, know that you know a little about losing some water weight – here’s the 4 Steps you’ll need to take to lose 12 lbs. in 2 weeks.


Realize about 2-4 lbs. of the 12 lbs. will be in water weight.

Seriously, I workout everyday and weigh myself before and after a workout to keep track of stats.  I have noticed that on average I drop about 3 lbs. per workout with some days getting up to 5 lbs….and if you throw mowing the lawn on a hot summer’s day in the mix…ka-boom! 8 lbs. easily.  All wrestlers and professional fighters might be like, “that’s it…I’ve dropped 10 lbs. in my sleep,” but please remember that most of us are normal folks….and for normal folks that weight train for about an hour and half 3-5 lbs. I’d say is about normal.


The Eating Plan

Cut fats, salt, and all other foods that might make you retain water. 

If you really want to try to lose 12 lbs. in two weeks we don’t need any extra liquid stored in our body.  So cut the sodium intake (i.e., sodas, most processed and/or precooked foods, and pretty much all fast food).

Average Less Than 1,200 Calories A Day

If you’re serious about losing the weight then you’ll have to calorie cycle throughout the week with a weekly average of 1,200 calories.


Such a huge deal in fact that I will be devoting a full post to it very soon.

So, how should you Calorie Cycle?

Sample Calorie Cycling Plan

Day One / Eight: 600 calories…I mean let’s get this party started right no…?

Day Two / Nine: 1,200 calories

Day Three / Ten: 1,800 calories

Day Four / Eleven: 1,200 calories

Day Five / Twelve: 1,000 calories

Day Six / Thirteen: 1,800 calories

Day Seven / Fourteen: 600 calories

The Staple Foods:

    1. Chicken Breasts
    2. Tilapia
    3. Whole Wheat Pasta
    4. Potatoes
    5. Veggies


  • Spicy-Lime-Ranch Chicken Salad (280 calories)




    Garlic Powder

    Jalapeño Powder

    Spring Salad Mix

    Cooking Spray


    Two 4 oz. Chicken Breasts


    Two Cups of Mixed Spring Salad Mix;

      1. Season with Pepper
      2. 1 tbsp. of Light Ranch Dressing
      3. Juice of 1/2 a Lime

    Two (4 oz.) Chicken Breasts;

      1. Season both sides with Pepper, Garlic Powder, and Jalapeño Powder
      2. Cook for 4 minutes on each side with cooking spray (medium heat)
      3. Cut Chicken into small cubed chunks add to Salad
      4. Add 1/4 of water to the pan the chicken was cooked in, swirl water in pan, add to salad mix


  • Roasted Tilapia, Potatoes, Lemon(748 calories, half the recipe)

    Recipe can be found here.

    Note that Niña actually cooks this a bit different and we’ll posting her recipe soon.

  • Chicken + Pasta (less than 450 calories)

    Recipe posted here.


The Workout Plan (Same for both weeks)

7 Day Workout Plan

Day One / Eight: 1 hr 45 minutes

      1. Weight Lift, Chest + Back (1 hour)
      2. Run (3 miles at 10 minute pace)
      3. Abs (15 minute ab routine)


Day Two / Nine: 1 hr 30 minutes

      1. Cardio Training (1 hour)
      2. Run (3 miles at 10 minute pace)


Day Three / Ten: 1 hr 45 minutes

      1. Weight Lift , Arms + Shoulders (1 hour)
      2. Run (3 miles at 10 minute pace)
      3. Abs (15 minute ab routine)


Day Four / Eleven: 1 hr 30 minutes

      1. Yoga (1 hour)
      2. Run (3 miles at 10 minute pace)


Day Five / Twelve: 1 hr 45 minutes

      1. Weight Lift, Back + Legs (1 hour)
      2. Run (3 miles at 10 minute pace)
      3. Abs (15 minute ab routine)


Day Six / Thirteen: 1 hr 30 minutes

      1. Cardio Training (1 hour)
      2. Run (3 miles at 10 minute pace)


Day Seven / Fourteen: REST


Maintain this plan until you get to where you’re going!