Give me 8 weeks and 20-30lbs of belly fat, and I'll be lean by...
Kevin Heintz@AskCoachKev
90 views
Jul 09, 2026
~3 min read
Advertisement
1
Give me 8 weeks and 20-30lbs of belly fat, and I'll be lean by Labor Day.
Here's the exact grocery list, meals, routine, and workouts I'd run starting today:
Here's the exact grocery list, meals, routine, and workouts I'd run starting today:
2
GROCERY LIST:
Proteins:
- Chicken breast
- 93/7 ground beef
- Sirloin steak
- Eggs
- Shrimp
- Greek yogurt
- Whey protein
Carbs:
- White rice
- Whole potatoes
- Fruit
Proteins:
- Chicken breast
- 93/7 ground beef
- Sirloin steak
- Eggs
- Shrimp
- Greek yogurt
- Whey protein
Carbs:
- White rice
- Whole potatoes
- Fruit
3
Fats & Extras:
- Extra virgin olive oil
- Avocado
- Salsa
- Hot sauce
- Low-carb tortillas
- Turkey bacon
- Zero calorie drinks
- Electrolytes
Roughly 90% of your cart should come from this list. Stock the kitchen right and eating badly gets hard.
- Extra virgin olive oil
- Avocado
- Salsa
- Hot sauce
- Low-carb tortillas
- Turkey bacon
- Zero calorie drinks
- Electrolytes
Roughly 90% of your cart should come from this list. Stock the kitchen right and eating badly gets hard.
4
MEALS (pick 2-3 a day):
1. Chipotle Bowl
- Chicken, white rice, black beans, fajita veggies, pico
- Leave off the sour cream and cheese
551 calories, 52g protein
1. Chipotle Bowl
- Chicken, white rice, black beans, fajita veggies, pico
- Leave off the sour cream and cheese
551 calories, 52g protein
5
2. Sirloin Rice Bowl
- 8oz sirloin
- 1 cup cooked white rice
- Steamed broccoli, peppers, onions
- Sugar-free sauce
597 calories, 58g protein
- 8oz sirloin
- 1 cup cooked white rice
- Steamed broccoli, peppers, onions
- Sugar-free sauce
597 calories, 58g protein
6
3. Buffalo Chicken Bowl
- 8oz chicken breast
- Hot sauce or low-cal buffalo
- 1 cup cooked white rice
- Plain greek yogurt in place of sour cream
551 calories, 70g protein
- 8oz chicken breast
- Hot sauce or low-cal buffalo
- 1 cup cooked white rice
- Plain greek yogurt in place of sour cream
551 calories, 70g protein
7
4. Breakfast Muscle Bowl
- 8oz 93/7 ground beef
- 2 eggs
- Salsa & hot sauce
- Onions and peppers
587 calories, 77g protein
One bowl has more protein than most people eat all day.
- 8oz 93/7 ground beef
- 2 eggs
- Salsa & hot sauce
- Onions and peppers
587 calories, 77g protein
One bowl has more protein than most people eat all day.
8
5. Mega Protein Shake
- 2 scoops whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins
632 calories, 85g protein
Two minutes to make.
- 2 scoops whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins
632 calories, 85g protein
Two minutes to make.
9
6. Macro Tacos
- 8oz chicken, ground turkey, or beef
- 2 low-carb tortillas
- Veggies, load them up
- Hot sauce
- Light sour cream
356 calories, 57g protein
- 8oz chicken, ground turkey, or beef
- 2 low-carb tortillas
- Veggies, load them up
- Hot sauce
- Light sour cream
356 calories, 57g protein
10
ROUTINE:
- Weigh in daily, judge by weekly averages
- Nothing to eat after 7PM
- Train first thing in the morning
- 10,000 steps, minimum
- Same bedtime every night
- Log your lifts so you know you're progressing
- Weigh in daily, judge by weekly averages
- Nothing to eat after 7PM
- Train first thing in the morning
- 10,000 steps, minimum
- Same bedtime every night
- Log your lifts so you know you're progressing
11
SLEEP PROTOCOL:
- Room pitch black
- Same sleep and wake time, all 7 days
- No food 3 hours before bed
- No screens 1 hour before bed
- Sunlight in your eyes first thing
- Stack: magnesium, L-theanine, glycine
Poor sleep makes fat loss 100x harder.
- Room pitch black
- Same sleep and wake time, all 7 days
- No food 3 hours before bed
- No screens 1 hour before bed
- Sunlight in your eyes first thing
- Stack: magnesium, L-theanine, glycine
Poor sleep makes fat loss 100x harder.
12
WORKOUT (3-4x/week, Push/Pull/Legs):
Push Day:
- Bench Press
- Machine Shoulder Press
- Tricep Pushdown
- Machine Chest Fly
2 sets each, 6-12 reps, stop 1-2 reps shy of failure.
Push Day:
- Bench Press
- Machine Shoulder Press
- Tricep Pushdown
- Machine Chest Fly
2 sets each, 6-12 reps, stop 1-2 reps shy of failure.
13
Pull Day:
- Lat Pulldown
- Cable Row
- Preacher Hammer Curls
- Face Pulls
Leg Day:
- Leg Press
- RDLs
- Leg Curls
- Calf Raises
Same rules: 2 sets, 6-12 reps, close to failure. Track it. Beat last week's logbook.
- Lat Pulldown
- Cable Row
- Preacher Hammer Curls
- Face Pulls
Leg Day:
- Leg Press
- RDLs
- Leg Curls
- Calf Raises
Same rules: 2 sets, 6-12 reps, close to failure. Track it. Beat last week's logbook.
14
SUPPLEMENTS:
- 5-10g creatine daily (forever)
- Whey to hit 1g protein per lb of bodyweight
- Electrolytes while you train
- Magnesium before bed
That's the whole list. Don't overthink this part.
- 5-10g creatine daily (forever)
- Whey to hit 1g protein per lb of bodyweight
- Electrolytes while you train
- Magnesium before bed
That's the whole list. Don't overthink this part.
15
FAST FOOD (for when life happens):
- Chick-fil-A: grilled nuggets + grilled sandwich = 470 cal, 66g protein
- Chipotle: chicken bowl, hold the cheese and sour cream
- Subway: protein bowl, double the chicken
You can eat out and still drop fat. No excuses.
- Chick-fil-A: grilled nuggets + grilled sandwich = 470 cal, 66g protein
- Chipotle: chicken bowl, hold the cheese and sour cream
- Subway: protein bowl, double the chicken
You can eat out and still drop fat. No excuses.
16
What I'd tell myself EVERY day:
- Perfect doesn't exist. 90% whole foods, 10% what I'm craving
- Consistency wins over intensity, every time
- The sooner I stop eating at night, the better I look
- One high scale reading means nothing. The weekly average is the truth
- This is how I live now, not a 30-day sprint
- Perfect doesn't exist. 90% whole foods, 10% what I'm craving
- Consistency wins over intensity, every time
- The sooner I stop eating at night, the better I look
- One high scale reading means nothing. The weekly average is the truth
- This is how I live now, not a 30-day sprint
17
None of this is complicated.
The grocery list is right here.
The meals are right here.
The workouts are right here.
The routine is right here.
All that's left is doing it. Start today, not Monday.
Save this and actually run it. You won't recognize yourself by summer's end.
The grocery list is right here.
The meals are right here.
The workouts are right here.
The routine is right here.
All that's left is doing it. Start today, not Monday.
Save this and actually run it. You won't recognize yourself by summer's end.
18
Serious about finally losing the belly fat?
DM me:
1. Current weight
2. Goal weight
3. What's been holding you back
I'll tell you if my program's a fit to get it off in 3-12 months, guaranteed.
x.com/messages/compo…
DM me:
1. Current weight
2. Goal weight
3. What's been holding you back
I'll tell you if my program's a fit to get it off in 3-12 months, guaranteed.
x.com/messages/compo…
