Copyright 2015

HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this guide is based upon my own experiences as well as my own interpretations of the current research that is available. The advice and tips given in this guide are meant for healthy adults only. You should consult your physician to insure advice and tips given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult your physician before implementing any of the information provided below. This product is for informational purposes only and the author does not accept any responsibility for any liabilities or damages, real or perceived, resulting from the use of this information. All rights reserved. No part of this publication may be reproduced, transmitted, transcribed, stored in a retrieval system, or translated into any language, in any form, without the written permission and signature of the author.

Welcome to the HIIT BURN 30-Minute Diet!

In this manual, I'm going to teach you how to eat for YOUR body, and over the next 2-weeks you will be maximizing results because your plan is tailor made for YOU.

Below, you will be using some simple calculations to build a plan to fit YOUR needs. Also, included are sample meal plans for both men and women.

The steps below will calculate the amount of calories that are right for YOUR body over the next 2-weeks.

The first step will take some calculating on your part, but don't worry it's not complicated.

Here is the full equation that I wil l walk you through right now to figure out what YOUR body needs:

The ‘Eat For YOUR Body’ Calculat ion

Ø BMR x 1.55 – 250 = Maintenance and Fat Burning

Ø BMR x 1.55 – 500 = More Weight Loss

So, Let’s Get Started!  

Step #1: Calculate Your Basal Metabolic Rate To Calculate Your Basal Metabolic Rate (BMR): Visit the link below and enter your information into the BMR calculator.

Step #2: Multiply After you have your BMR number, you are going to take the number they gave you and multiply it by 1.55.

Ø Calculate YOUR Basal Metabolic Rate (BMR): http://www.myfitnesspal.com/tools/bmr-calculator

EXAMPLE #1:

Ø I am 6'6" and weight 205 pounds. I am a male and 27 years old. After entering my numbers into the above BMR calculator, my BMR was 2038.

Ø From there, I take 2038 and multiply it by 1.55 Ø My example total: 2038 x 1.55 = 3158

EXAMPLE #2:

Ø A 5'8" woman that weights 130 pounds, and is 45 years old.

Ø After entering #'s at http://www.myfitnesspal.com/tools/bmr-calculator, her BMR = 1,283

Ø From there, she takes 1,283 and multiplies it by 1.55 Ø Her example total: 1283 x 1.55 = 1988

Step #3: Choose Your Goal Next, you will choose your goal of either maintaining your current weight, but still lose fat OR to lose 2-3 pounds of fat (ultimately losing weight more quickly). To do this, you will take your NEW number and subtract 250-500 from it.

VOILA! That’s it. You now have the number of calories that YOUR body needs to maximize results.

Want the FULL EQUATION one last t ime?

Questions? Just email dennis [at] hiitburn [dot] com.

How To Choose Your Goal

Ø Maintain your weight and lose fat: Subtract 250 Ø Lose excess weight (2-3 pounds/week): Subtract 500

EXAMPLE #1:

Ø My personal number is 3158 (BMR x 1.55). I want to maintain my weight, but lose fat, so I would subtract 250 making it: 2908 (BMR x 1.55 – 250)

EXAMPLE #2:

Ø The 45-year old woman’s personal number is 1988 (BMR x 1.55), and she wants to lose excess weight and body fat so her example would be: 1988 - 500 = 1485 (BMR x 1.55 – 500)

The ‘Eat For YOUR Body’ Calculat ion

Ø BMR x 1.55 – 250 = Maintenance and Fat Burning

Ø BMR x 1.55 – 500 = More Weight Loss

The Plan: How You Will Be Eating...

Over the next two weeks, we will be cycling our carbohydrates. Here's what each week layout will look like:

Notice that you will have a cheat meals on Friday's each week. You are allowed two cheat MEALS on Friday. Remember this is only 2-weeks long, you CAN do it.

Included in this document are two separate meal plans that you can use as examples.

See: Sample Male 2000 Calories OR Sample Female 1300 Calories to help as guidelines for your customization.

The Cycle

Ø Day 1: High Carb Ø Day 2: Low Carb Ø Day 3: High Carb Ø Day 4: Low Carb Ø Day 5: High Carb and Cheat Ø Day 6: Low Carb Ø Day 7: Low Carb Ø REPEAT!

“What's Considered Low Carb?”

Ø Bodyweight x .25-.50 grams Ø Example: 200 pound male x .5 grams of carbs = 100 grams Ø Example: 150 pound female x .5 grams of carbs = 75 grams

“What's Considered High Carb?”

Ø Bodyweight x 1.25-1.50 grams Ø Example: 200 pound male x 1.5 grams of carbs = 300

grams Ø Example: 150 pound female x 1.5 grams of carbs = 225

grams

HIIT Burn Approved Foods For The 2-Weeks...

See “Macro-Counts” page below for nutritional facts. On that page is where you can pick and choose the foods you will be eating over the next 2-weeks.

The more simple your meals, the easier it will be to stick to your plan. My meals will be rotating frequently by preparing a lot of food ahead of time. Preparation will be key, so cook early and cook in BIG batches.

So, there you have it. You have just calculated your perfect plan for maximized results. I can’t wait to hear about your ridiculously AMAZING progress. I am really excited for you, because you have already started your fast-tracked results by taking this action today. Congratulations to you, and keep me updated on your progress!

Below are sample plans to aid in your customization and nutritional facts for your reference.

If you have questions, just email dennis [at] hiitburn [dot] com.

Cheers to the new YOU!

Dennis Heenan, MCTT

“What Can I Eat?”

Ø Proteins: Chicken, Fish, Grass Fed Beef, Lamb, eggs, Greek yogurt (keep to minimum)

Ø Fats: Grass fed butter, coconut oil, avocado, almonds, olive oil, peanut butter, almond butter

Ø Carbohydrates: Veggies, fruit, steel cut oats, white rice, sweet potatoes, potatoes.

My #1 tip for you:

KEEP IT SIMPLE!

1"Whole"Egg 1"whole"egg 70 6.1 4 0.86"Egg"Whites 6"egg"whites 102 21 0 1.2Grass"Fed"Butter"(for"cooking"eggs"and"veggies) 1/2"tbsp 50 0 5.5 0Spinach 3"cups 20 2 0 3Oatmeal 1/2"cup 150 5 3 27Banana 1"med 110 1 0 29

TOTAL MEAL"1 502 35.1 12.5 61

Chicken"Breast 8oz 200 40 2 0Asparagus 10"spears 40 4 0 8Broccoli 1"cup 30 2 0 4Grassfed"Butter"(for"broccoli/potato) 1"tbsp 100 0 11 0Potato 1"medium"(6oz) 157 3.6 0.2 36.7

TOTAL MEAL"2 527 49.6 13.2 48.7

Chicken"Breast 8oz 200 40 2 0Asparagus 10"spears 40 4 0 8Broccoli 1"cup 30 2 0 4Grassfed"Butter" 1/2"tbsp 50 0 5.5 0Cheddar"Cheese" 1oz 70 8 4 0

TOTAL MEAL"3 390 54 11.5 12

Salmon 6oz 258 36 11 0Carrots 1"large(chopped) 31 0.7 0 7.3Spinach 3"cups 20 2 0 3Grassfed"Butter"(for"veggies/potato) 1/2"tbsp 50 0 5.5 0Potato"(2) 2"medium"(6oz) 314 7.2 0.4 73.4

TOTAL MEAL"4 673 45.9 16.9 83.7

2092 184.6 54.1 205.4

MEAL"1

MEAL"2

MEAL"3:

MEAL"4:

MEAL" FOOD" CALORIES" PROTEIN" FAT" CARBS"

CUSTOM"MEAL"PLAN""Day"1"R"Higher"Carb"

1"2"

Sample'High'Carb'2,000'Calorie'Plan!'

3"4"

DAY"TOTAL"

AMOUNT"

WORKOUT"

Sample Meal Plan High Carb Day: Male With 2000-Calorie Diet

4"Whole"Eggs 4"whole"eggs 280 24.4 16 3.2Grass"Fed"Butter"(for"cooking"eggs) 1/2"tbsp 50 0 5.5 0Plain"Greek"Yogurt"(NonRFat) 6oz 120 18 0 7Peanut"Butter 1/2"tbsp 47 2 4.3 1.5

TOTAL MEAL"1 497 44.4 25.8 11.7

Chicken"Breast 8oz 200 40 2 0Spinach 6"cups 40 4 0 6Olive"Oil"Balsamic"Dressing 2"tbsp 240 0 27 0

TOTAL MEAL"2 480 44 29 6

Ground"Beef 8oz 332 36.6 18.6 0Cheddar"Cheese"R"Grass"Fed 1oz 70 8 4 0Asparagus 10"spears 40 4 0 8Broccoli 1"cup 30 2 0 4Grassfed"Butter"(for"veggies) 1/2"tbsp 50 0 5.5 0

TOTAL MEAL"3 522 50.6 28.1 12

Chicken"Breast 8oz 200 40 2 0Sweet"Potato 1"medium"(6oz) 136 2.1 0.5 31.6Coconut"Oil"(for"potato) 1"tbsp. 120 0 14 0Strawberries 1"cup 46 1 0 10.5

TOTAL MEAL"4 502 43.1 16.5 42.1

182.1 99.4 71.8

MEAL"1

MEAL"2

MEAL"3

MEAL"4

2001

MEAL" FOOD" CALORIES" PROTEIN" FAT" CARBS"

CUSTOM"MEAL"PLAN""Day"2"R"Lower"Carb"

Sample'Low'Carb'2,000'Calories'Plan'

DAY"TOTAL"

AMOUNT"

WORKOUT"

Sample Meal Plan Low Carb Day: Male With 2000-Calorie Diet

6"Egg"White's 6"egg"whites 102 21 0 1.22"pieces"of"whole"wheat"bread 2"piece 200 10 3 40Peanut"Butter 1/2"tbsp 47 2 4.3 1.5Butter"(for"cooking"eggs) 1/2"tbsp 50 0 5.5 0

TOTAL MEAL"1 399 33 12.8 42.7

Chicken"Breast 6oz 150 32.5 1.5 0Banana 1"med 110 1 0 29Blueberries 1"cup 82 1 0.5 20Sweet"Potato 1"medium"(6oz) 136 2.1 0.5 31.6

TOTAL MEAL"2 478 36.6 2.5 80.6

Salmon 4oz 206 29 9 0Quinoa 1/4"cup 156 6 2.5 27Asparagus 10"spears 40 4 0 8Grassfed"Butter 1/2"tbsp 50 0 5.5 0

TOTAL MEAL"3 452 39 17 35

2"Chocolate"Caramels"(ENJOY!) (estimated) 50 1 8 10

TOTAL MEAL"4 50 1 8 10

1379 109.6 40.3 168.3

BREAKFAST

LUNCH

DINNER

SNACK

MEAL" FOOD" CALORIES" PROTEIN" FAT" CARBS"

CUSTOM"MEAL"PLAN""Day"2">"High"Carb"Day""

High$Carb$Day$Based$on$1300$Calories$

DAY"TOTAL"

WORKOUT"

AMOUNT"

Sample Meal Plan High Carb Day: Female With 1300-Calorie Diet

2"Whole"Eggs 2"whole"eggs 140 12.2 8 1.6Butter"(for"cooking"eggs) 1/2"tbsp 50 0 5.5 0Avocado 1"med 161 2 14.5 8.5

TOTAL MEAL"1 351 14.2 28 10.1

Chicken"Breast 6oz 150 32.5 1.5 0Cheddar"Cheese">"Grass"Fed 1oz 70 8 4 0Asparagus 10"spears 40 4 0 8Plain"Greek"Yogurt"(NF) 6oz 120 18 0 7

TOTAL MEAL"2 380 62.5 5.5 15

Ground"Beef 6oz 250 28 14 0Spinach 3"cups 20 2 0 3Broccoli 1"cup 30 2 0 4Asparagus 10"spears 40 4 0 8

TOTAL MEAL"3 340 36 14 15

Almonds 1oz 160 7 14 6Strawberries 1"cup 46 1 0 10.5

TOTAL MEAL"4 206 8 14 16.5

56.6

DINNER

SNACK

1277 120.7 61.5

BREAKFAST

LUNCH

MEAL" FOOD" CALORIES" PROTEIN" FAT" CARBS"

CUSTOM"MEAL"PLAN""Day"1">"Low"Carb"Day""

Low$Carb$Day$Based$on$1300$Calories$

DAY"TOTAL"

AMOUNT"

CUSTOM"MEAL"PLAN""Day"2">"High"Carb"Day""

Sample Meal Plan Low Carb Day: Female With 1300-Calorie Diet

Proteins1*Whole*Egg 1"whole"egg 70 6.1 4 0.81*Egg*White 1"egg"whites 17 3.5 0 0.2Chicken*Breast 8oz 200 40 2 0Salmon 6oz 258 36 11 0Plain*Greek*Yogurt*(Non<Fat) 6oz 120 18 0 7Ground*Beef 8oz 332 36.6 18.6 0

CarbsSweet*Potato 1"medium"(6oz) 136 2.1 0.5 31.6Strawberries 1"cup 46 1 0 10.5Apple 1"med 80 0 0 21Spinach 3"cups 20 2 0 3Oatmeal 1/2"cup 150 5 3 27Banana 1"med 110 1 0 29Asparagus 10"spears 40 4 0 8Broccoli 1"cup 30 2 0 4Potato 1"medium"(6oz) 157 3.6 0.2 36.7White*Rice 1"cup 182 3.6 0.2 39Carrots 1"large(chopped) 31 0.7 0 7.3

FatsGrass*Fed*Butter 1/2"tbsp 50 0 5.5 0Peanut*Butter 1/2"tbsp 47 2 4.3 1.5Olive*Oil* 2"tbsp 240 0 27 0Coconut*Oil 1"tbsp. 120 0 14 0Grass*Fed*Butter 1/2"tbsp 50 0 5.5 0Cheddar*Cheese* 1oz 70 8 4 0Avocado 1"med 161 2 14.5 8.5Almond*Butter 1"tbsp 102 3.4 9 2.8

FOOD* CALORIES* PROTEIN* FAT* CARBS*AMOUNT*

Macro-Counts: Nutritional Facts