The 7-Day Visceral Fat Attack Guide

Why This Guide Exists

Visceral fat — the fat that surrounds your organs — is one of the most dangerous forms of fat we can carry. It’s sneaky because you don’t always see it like the pinchable stuff under your skin. It’s the fat that increases risk for heart disease, diabetes, and inflammation, and it’s often the reason you feel “puffy” or sluggish even when you’re working out.

I created this guide because I’ve been there. I’m 37, I train daily, I eat well, I even get my bloodwork done regularly. But sometimes, even with all of that, I notice my body doesn’t look or feel the way I want. For me, that’s usually a sign my estrogen is creeping up or that I’m carrying too much water and visceral fat.

So this guide is designed to help you kickstart fat loss in 7 days. It’s not a magic pill, and it’s not going to melt away years of bad habits overnight. But if you commit to it, you’ll notice a flatter stomach, less puffiness, more energy, and a jumpstart to longer-term fat loss.

Who This Is For

• Men and women who want to tighten up quickly.

• Anyone looking to reduce inflammation and water retention.

• People on TRT who feel “puffy” or estrogen dominant.

• Busy parents who want structure and a clear plan.

How to Adjust Based on Sex, Size, and Weight

• Men (200+ lbs): Follow this plan as written (~2100–2200 calories/day, high protein).

• Men (under 200 lbs): Reduce portions slightly. Think 6 oz protein instead of 8 oz, ½ cup fruit instead of a full cup.

• Women (150–180 lbs): Scale down protein (5–6 oz per meal), and keep carbs closer to 75–100 g per day.

• Women (under 150 lbs): Same rules, just smaller portions.

• Active athletes: You may need more post-workout carbs. Add an extra ½ cup fruit or ½ sweet potato.

• Sedentary individuals: Keep carbs lower (1 fruit serving per day, no sweet potato).

👉 The principle is simple: the heavier and more active you are, the more fuel you can handle. The lighter or less active you are, the less you need.

The Core Principles of the Plan

1. Intermittent Fasting (16:8): Eat your meals between 11 AM and 7 PM.

2. High Protein, Moderate Fat, Controlled Carbs: Preserves muscle while burning fat.

3. Animal-Based Focus: Nutrient-dense proteins, organ meats, bone broth, and fruit for carbs.

4. Daily Activity: 15k+ steps, strength training, and short HIIT finishers.

5. Recovery: Sleep, sauna, and cold exposure to support fat loss and hormones.

Daily Schedule (adjust as needed for your life)

6:00 AM – Wake Up

• 16 oz water with electrolytes.

• Cold plunge or cold shower.

• Black coffee or green tea.

6:30–7:30 AM – Fasted Walk/Run

• 3 Miles. Walk, jog, run. The goal is 6-7k steps before any calories

• Optional Yohimbine HCL (if tolerated).

11:00 AM – Meal #1 Breaking the Fast

• 6 whole eggs.

• 2 oz beef liver.

• ½ cup berries.

• ½ avocado.

1:00 PM – Strength Training

• Push/Pull/Legs or Full Body split.

• 5–6 compound lifts.

• Short rests.

• Finish with 10–15 min HIIT.

2:30 PM – Meal #2 (Post-Workout)

• 8 oz chicken breast, cod, salmon, shrimp, or turkey.

• 1 small sweet potato or 1 cup pineapple.

• 1 cup bone broth.

7:00 PM – Meal #3 (Dinner)

• 8 oz ribeye, salmon, or bison.

• 1 cup bone broth.

• ½ cup papaya or kiwi.

8:00 PM – Recovery

• Sauna 20–25 min.

• 20 min walk post-dinner.

• Box breathing (4–4–4–4).

10:00 PM – Sleep

• 7–8 hrs minimum.

Avoidances

• Alcohol, zero exceptions for 7 days
• Processed carbs and added sugars, including “healthy” granolas and bars
• Seed oils, soybean, canola, corn, safflower, sunflower, cottonseed
• Ultra processed deli meats, any label with dextrose, starches, vegetable oil, carrageenan, long ingredient lists
• Sauces and dressings with seed oils or sugar, swap for butter, ghee, tallow, lemon, salt
• Dairy this week, unless you tolerate raw yogurt or kefir in small amounts
• Artificial sweeteners and dyes, sucralose, aspartame, red 40, blue 1
• Restaurant takeout that is likely cooked in seed oils and heavy sodium
• Late caffeine after about 3 PM, protect sleep and recovery
• Grazing outside the 11 to 7 eating window
• Large “cheat refeeds,” keep carbs to the plan only
• Two a day workouts and junk volume, one hard lift plus walks is plenty
• Skipping electrolytes while cutting carbs, leads to bloat and fatigue
• Under drinking water, aim for roughly one gallon per day

Supplements (Optional, But Helpful)

• Creatine: 5 g daily (strength preservation).

• Magnesium glycinate: 400 mg at night (sleep, digestion).

• Omega-3s: 2–3 g daily (supports fat oxidation).

• Berberine (with carb meals): 200 mg.

• DIM + NAC: Support estrogen metabolism and liver health.

Shopping List (7 Days)

Proteins

• 42 whole eggs, or get backyard chickens

• 14 oz beef liver

• 3.5 lbs chicken breast or turkey breast

• 3.5 lbs cod/shrimp/white fish

• 4 lbs ribeye or bison steak

• 2 lbs ground beef (90% lean)

• 2 lbs salmon

Fats & Cooking

• 1 lb grass-fed butter or ghee

• 12 oz beef tallow or duck fat

• 3 avocados

Bone Broth

• 14 cups (7 cartons, 32 oz each)

Fruits

• 3.5 cups berries

• 7 cups pineapple

• 3.5 cups papaya or kiwi

• 7 tsp raw honey

• 3 medium sweet potatoes

Supplements

• Creatine, Magnesium glycinate, Omega-3s, Berberine, DIM, NAC, Electrolytes

What to Expect in 7 Days

• 6–12 lbs lighter (glycogen, water, and fat).

• Flatter waistline and reduced visceral fat.

• Less puffiness, especially in the face and midsection.

• Steadier energy, improved sleep, and reduced inflammation.

Final Thoughts

This plan is a reset button. It’s not meant to be your forever diet, but rather a powerful sprint to remind your body how to burn fat effectively. Think of it like cleaning out your garage — after 7 days of discipline, you’ll have the space and clarity to build longer-term habits.

Most importantly, this works because it aligns with how our bodies are designed to thrive: moving often, eating nutrient-dense foods, and resting deeply.

And remember, this isn’t just about dropping pounds — it’s about building resilience, confidence, and momentum.

👉 David’s Note: If you try this, share your results with me. I’d love to see your before-and-after or hear how you feel at the end of 7 days. This could help thousands of people reset their health and start a new chapter.