EPISODE · Nov 28, 2025 · 35 MIN
#101: How to Get in the Best Shape of Your Life in 28 Days
from The Supra Human Show · host Supra Human
If you had 28 days to get into the best shape of your life, how far would you go? In this episode of The Supra Human Show, Ryan Stevens, Ben Olliver, and Dr Taylor Waters design a full 28 Day Physique Sprint, an aggressive plan to get photo shoot ready with severe calorie deficits, 15,000 to 20,000 steps a day, and low volume high intensity training aimed only at muscle retention. They talk about protein only style diets, fasting and even enhanced options like TRT or appetite suppressants. Most importantly, they explain why this approach is not sustainable, why a rebound is guaranteed, and how high performers can decide when a short brutal sprint makes sense and when they should stick with a slower long term plan.Chapters (00:00) Introduction (01:47) Extreme Calorie Deficit For Rapid Fat Loss(05:34) Fasting And Calorie Cycling (11:21) Resistance Training Strategy (16:53) Cardio Plan (19:08) Supplements And The Enhanced Route(25:49) Long vs Short-Term Approach How many days do you think you could honestly stick to a 28 Day Physique Sprint. Leave your answer in the comments below. To learn more about Supra Human programs: https://www.suprahuman.com Follow us on Instagram: https://www.instagram.com/suprahumanofficialInterested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
What this episode covers
If you had 28 days to get into the best shape of your life, how far would you go? In this episode of The Supra Human Show, Ryan Stevens, Ben Olliver, and Dr Taylor Waters design a full 28 Day Physique Sprint, an aggressive plan to get photo shoot ready with severe calorie deficits, 15,000 to 20,000 steps a day, and low volume high intensity training aimed only at muscle retention. They talk about protein only style diets, fasting and even enhanced options like TRT or appetite suppressants. Most importantly, they explain why this approach is not sustainable, why a rebound is guaranteed, and how high performers can decide when a short brutal sprint makes sense and when they should stick with a slower long term plan.Chapters (00:00) Introduction (01:47) Extreme Calorie Deficit For Rapid Fat Loss(05:34) Fasting And Calorie Cycling (11:21) Resistance Training Strategy (16:53) Cardio Plan (19:08) Supplements And The Enhanced Route(25:49) Long vs Short-Term Approach How many days do you think you could honestly stick to a 28 Day Physique Sprint. Leave your answer in the comments below. To learn more about Supra Human programs: https://www.suprahuman.com Follow us on Instagram: https://www.instagram.com/suprahumanofficialInterested in joining the team? We are always looking for high performers to join our mission to achieve elite level performance in fitness, nutrition and mindset. View our current career opportunities: https://www.suprahuman.com/careersResults may vary depending on your condition, starting weight, and commitment to the program.
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#101: How to Get in the Best Shape of Your Life in 28 Days
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