A FAT SHEDDING GUIDE TO

BIG RESULTS FAST.

coach@builtforher.com
01
TWO WEEK
SUPER SHRED
AN ALL-OUT APPROACH TO GET YOU READY FOR THOSE BIG MOMENTS.  14 Days
BUILTFORHER.COM

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 coach@builtforher.com
DISCIPLINE   
DECIDE. COMMIT. SUCCEED.  02
If this is your first Built For Her download, WELCOME! There are no accidents so you
are reading this for a reason!  

28 Days
This specific download is one of a kind and created for those 911 moments where
fat-loss results are needed - FAST!!! Whether it's a wedding, a photoshoot, a reunion
or vacation this is a step by step guide to leaning out and feeling confident for those
big memories. 

This is a little different than most of sustainable and balanced plans on

BuiltForHer.com but we all need an emergency guide on hand! Once completed, you
may want to consider moving onto a plan like the 4-week Foundation. This is a great
way to maintain your results and continue to improve as an athlete.
www.builtforher.com/products-1/14
BUILTFORHER.COM
Throughout the next 2-weeks, all that's required is your total devotion to this
program. There will be challenging moments but with each one is an even stronger
woman waiting to rise to the occasion. Decide it's time, commit to
doing whatever it takes and watch yourself succeed!! 

Welcome to the Family. 

Please join our ATEAM Facebook group and introduce yourself here:
www.facebook.com/groups/912112182216961/
 coach@builtforher.com
A NOTE   
FROM COACH
03
I created this program as I was preparing for a photoshoot for an international
fitness magazine. After 11 covers, I have been no stranger to being photoshoot
ready, but this particular time, I had been laid back about my nutrition for over
a year (hello newlywed) and needed to get back in the game in under 2-weeks!!

28 Days
No matter what your starting point is, this is an all-out training and nutrition
plan for RESULTS. With a carb cycling nutrition breakdown and training sessions
to put you to the test, I have no doubt you will come out of it so proud of what
you've accomplished with amazing groundwork to build on. 

I have every bit of faith in you. Make up your mind that you are unstoppable
and you will be...   

Go get it. 

BUILTFORHER.COM
Love, Coach Amber

Join me and the ATEAM on facebook and be eligible for GIVEAWAYS for
engagement, progress & results!!!!

www.facebook.com/groups/912112182216961/
 COPYRIGHTED BY
DODZWEIT LLC 2018,
ALL RIGHTS RESERVED.
No part of this publication
may be used or
reproduced for any
reason whatsoever. This

02 publication is protected
by international copyright
laws. 
INTRO
Welcome to Built for Her!! An introduction to your Two Week Super
Shred Download. 

WARNING: The training

and nutrition plan in this

03 05 program is not designed

to replace any dietary
regimen or exercise plan
NOTE FROM COACH NOTES prescribed by your
Hear from Amber!  Introductory notes about physician. DODZWEIT LLC
your program.  strongly recommends
that you consult with your
physician before
beginning any exercise
program. 

06 07
NUTRITION SUPPLEMENTS
Concepts, Sample Plan & Recommended products to
Nutrient Schedule.  help you see your best
results. 

08 13
MEALS TRAINING SCHEDULE
Food options for Breakfast, Your workouts for the CONNECT WITH US
Snacks, Lunch/ Dinner.   next 14-days.  coach@BUILTFORHER.COM

CONTENTS
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 FROM COACH

Photos may seem like

a daunting concept

today, but trust me

when I tell you that at

the end of 2-weeks

you will hope that you

01
took them!! What's

even

better? Taking measur

EQUIPMENT NEEDED ements!! Throw away

Basic gym equipment is helpful but most moves can be completed with the scale, it can't
dumbbells or resistance bands and a pull-up bar. 
weigh badass
SWEATS: We are here to release toxins! Wear sweatshirts while training
as often as possible.  anyway. 

02 03 I know this program

will yield you some

MEASURE  PHOTOS amazing results. Trust

Hips (around your butt),
Waist, Upper Thigh, Upper
Arm & Around your Chest.
It will be important to refer to
your measurements as
opposed to your weight
during the course of this
Front, Back and Side the process! 
photos. This will  help you
see the changes that the
scale is blind to. Be sure to
use the same bikini in the
same location with good Perseverance must

program. Because this is lighting every 7-days. This finish it's work so that
formulated to ADD lean will give you starting photos,
muscle, the scale will not be half -way and final photos. we may be complete!
able to gauge the bad-ass WE HAVE GIVEAWAYS FOR
you add along the way.  James 1:4
THE TRANSFORMATION
WINNER!! 

04
TIME COMMITMENT
Most training sessions are
able to be completed within
80 minutes. Some days will
be separated into morning
fasted cardio and evening
sessions.You can complete
the fasted cardio on days that
works best for you.  There is also private one-on-
05
QUESTIONS?
If you have any questions on
this program, lose your
download or need any help
at all, please don't hesitate to
reach out to
coach@builtforher.com.
CONNECT WITH US
one online coaching coach@BUILTFORHER.COM

(spaces limited) here:

NOTES
www.builtforher.com FACEBOOK:

/coaching/private www.facebook.com/groups/912

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 FROM COACH

This nutrition plan is

a calorie

conservative fat-loss

and lean muscle

sparing breakdown. If

you have specific

01 metabolic needs

please gain approval

from your doctor

WATER & ALCOHOL before completing
1.5-2 GALLONS of water a day. A large portion of this training plan is this plan. 
based on the body being hydrated and toxins being flushed from the
system. 
The calorie count
Alcohol is not recommended during these 2-weeks. 
may need to be

02 03
adjusted for your

needs. Abide by the

food lists provided to

add to your nutrition

CARB CYCLING DAIRY & RED MEAT
plan. 
You will be cycling your Limit dairy to morning coffee
carbohydrates in and out of only. 
your schedule every 3-4 Looking for a
 days. No carbohydrates for Red meat 1x a week. 
3-4 days, then at the end of completely
the final day you will personalized nutrition
consume 100-150g of
carbohydrates. Please refer plan? - go to
to the scheduled nutrition on www.builtforher.com
the following pages for
details.  /products-

04 05
1/customnutrition. 

SALT
It is important to salt your
food during this plan with the
presence of ample hydration
and carb cycling. Please add a
few shakes of salt to your
meals to replenish
electrolytes. Removing salt
from your diet will cause your
body to retain water and
bloat. 
RESULTS
If you are planning for a
specific event you can stop
adding extra salt to your
meals the day before. Sip
water as needed the day of
but you won't need to
consume the entire gallon
and a half if you are trying to
appear defined. 
CONNECT WITH US
coach@BUILTFORHER.COM

NUTRITION
FACEBOOK:

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 FROM COACH

These recommended

supplements are

designed to

contribute to your

results. The main

source of your

01 nutrients must always

be food. Don't

hesitate to mix up
PROTEIN POWDER your protein powder,
PLANT BASED- A Combination of pea & rice protein will give you all 9
essential amino acids. a plant based in the

RECOMMENDED: ORGANIFISHOP.COM morning with a

(15% OFF CODE: BUILTFORHER)
casein blend at night
WHEY ISOLATE- A 100% Whey Isolate is great for dairy sensitivities,
when sourced from New Zealand you get a guarantee of no hormones. is what I personally

RECOMMENDED: JAY ROBB did. Find what works

CASIEN BLEND: This is a great meal replacement option with slower for you!!  
digesting protein. Also great for your night shake before bed.
RECOMMENDED: BEVERLY INTERNATIONAL UMP

02 03
GREENS POWDER CLA
Nutrient intake will be With low amounts of Red
important during these 2- Meat, a CLA supplement will
weeks. Add a serving of help keep fat burning
greens powder to your optimized.
shakes to keep your
micronutrients balanced. 
RECOMMENDED: AMAZING
GRASS OR ORGANIFI

04 05
MAGNESIUM BCAA'S
Magnesium helps with sleep, Particularly when you train
stress management and fasted, incorporate BCAAs to
recovery. Take one serving spare muscle and aid in
before bed.  recovery. 
RECOMMENDED: CALM NO SPECIFIC BRAND
RECOMMENDED. 

CONNECT WITH US
coach@BUILTFORHER.COM

SUPPLEMENTS
FACEBOOK:

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 FROM COACH

Try to buy organic

vegetables when

possible and

hormone-free meats.

If you have other

veggies you would

01 like to add to the list,

by all means branch

out with your

PROTEIN  recipes:) If you can
Wild Caught Haddock or Cod.
Cage-Free Eggs  source local farm

4 Cans of Solid White Albacore Tuna fresh eggs, they are

Hormone-Free Chicken Breast
Hormone & Nitrate Free Chicken Sausage  best! 
Extra Lean Ground Turkey
Extra Lean Grass Fed Ground Beef or Bison

02 03
FRUITS & VEGGIES
CARBS
Spinach
White Rice Kale
Sweet Potatoes Broccoli
Oats Grapefruits
Blueberries
Avocado
Lemons
Celery
Zucchini Noodles
Onions
Cauliflower Rice
Mushrooms (optional)

04 05
SPICES MISC
Garlic Almond Butter
Dill Ostrim Turkey Sticks
Mustard Almonds 
Salsa
RAO's Marinara Sauce
Hot Sauce
Sale /Truffle Salt (optional)
CONNECT WITH US
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GROCERIES
FACEBOOK:

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 INSTRUCTIONS

There are 4 breakfast

options listed here for

you during this super-

shred program.

Select one each day,

01
try to stick to these

options as closely as

possible- only

VEGGIE OMELETTE AND GRAPEFRUIT exchanging

2 whole eggs, 4 Egg whites, 1 Cup of Spinach, onions & mushrooms ingredients for
cooked into an omelette. 
1 Small Grapefruit.  equivalent options. 

02 03 COFFEE
SCRAMBLED EGGS, AM PROTEIN SHAKE
CHICKEN SAUSAGE  1 Scoop of Protein Powder
1 Tbsp Almond Butter 
4 Egg whites scrambled 6oz Almond Milk You can have 1-2
with salt & pepper.  1/2 cup of Ice
1 large Chicken Sausage  1 cup of Spinach or Greens cups of coffee daily.
1/2 cup of Blueberries Powder
Blended  Limited cream &

calorie free

sweeteners only. 

04 SALT
SOUTHWEST CHICKEN &
AVOCADO OMELETTE
4 egg whites, 2oz Roasted Don't forget to salt

Chicken diced, 1 Tbsp your food. 

Salsa cooked into an
omelette.   

Salt
1/2 Avocado
Hot Sauce  
RECIPES
PINTEREST: 

BREAKFAST
www.pinterest.com/amberdodz

weit/ok-fine-recipes
 INSTRUCTIONS

There

are 5 snack options

for you during this

super-shred program.

Select 2 each day!! 

01
CELERY & ALMOND BUTTER
2 Tbsp of Almond Butter
2 Cups of Celery 
02
NITRATE FREE JERKEY
SNACK
Ostrim Turkey Sticks
Epic Chicken bars (5g
carbs or below)

03 04
HARD BOILED EGGS PROTEIN SHAKE
2 Hard boiled Eggs salted.  Plant Based Protein
Powder or Whey Protein
Powder 
Greens Powder
8oz water. 

05 06
ALMONDS WILD CAUGHT TUNA SALAD
1oz (Handful) of Roasted,
Salted  Almonds  1 Can of Wild Caught Solid
White Albacore Tuna with
Lemon Juice, Salt & Pepper
or Dill & Mustard 

RECIPES

SNACKS
PINTEREST: 

www.pinterest.com/amberdodz

weit/ok-fine-recipes

01
ROASTED CHICKEN SALAD  TURKEY MARINARA WITH
2 cups of greens of your choice
4-6oz of Roasted Chicken salted
1 Tbsp Balsamic Dressing
1/2 cup of Veggies  1 Tbsp Olive Oil.
03
ROASTED CHICKEN &
TRUFFLE SALAD. 
4-6oz Roasted Chicken
2 Cups of Arugula or other
greens with 1 Tbsp Olive
oil & Truffle Salt. 
REFEED
EVERY 3RD DAY -DINNER
4-6oz Lean Protein
1 Small Sweet Potato
1 Cup of Cooked Oats
1 Cup of Quinoa
1 Cup of White Rice
-PICK TWO CARB OPTIONS-
LUNCH/DINNER
02
GARLIC CAULIFLOWER RICE
4-6oz of Lean Ground
Turkey cooked stovetop in
1/2 bag of frozen
cauliflower rice cooked
stovetop in 1Tsp minced
garlic & salt. 
1/4 cup Low Sugar (less
than 5g) Marinara (RAO's).  Choy, Cauliflower,
04
BROILED LEMON PEPPER  &
DILL HADDOCK 
4-6oz Haddock Broiled on
low with lemon pepper
seasoning & dill.  Breast, Organic Eggs,
1 Cup of Zucchini Noodles
or Cabbage sauteed in 1
Tbsp oil with salt & pepper
with fresh squeezed
lemon. 
INSTRUCTIONS
Here are your lunch
and dinner options.
You can change
these meals as
desired using the
food lists below. 
During Week 2- try
to primarily have
white fish for dinner. 
VEGETABLES
Spinach, Kale, Collard
Greens, Arugula, Bok
Broccoli,
Asparagus, Zucchini, 
Cabbage, Onions,
Mushrooms, Salsa. 
PROTEIN OPTIONS
Hormone-Free Chicken
Wild Caught White Fish,
Wld Caught Salmon (1x a
week). 
FAT OPTIONS
Extra Virgin Olive Oil,
Avocado, Nuts, Nut
Butters. 
RECIPES
PINTEREST: 
www.pinterest.com/amberdodz
weit/ok-fine-recipes
 FROM COACH

This is the schedule for

your carb cycling. The

workouts are designed

to coincide with your

carb timing so do your

best to abide by this

01 08
schedule. 

"NO CARB" DAYS are

pertaining to grains,

NO CARB (VEGGIES ONLY) NO CARB (VEGGIES ONLY) rice, cereals, breads,

02 09
oats , potatoes, etc -

Veggies naturally

contain some

carbohydrates that will

NO CARB (VEGGIES ONLY) NO CARB (VEGGIES ONLY)

03 10
not count towards

these days. 

Designated days will be

DINNER REFEED NO CARB (VEGGIES ONLY)
welcomed with a

04 11
Dinner Refeed that

contains 100-150g of

carbohydrates. 

NO CARB (VEGGIES ONLY) DINNER REFEED

05 12
Please send before and

after transformational

photos to:

Coach@BuiltforHer.com
NO CARB (VEGGIES ONLY) NO CARB (VEGGIES ONLY)

06 13
NO CARB (VEGGIES ONLY)
NO CARB (VEGGIES ONLY)

07 14
DINNER REFEED
DINNER REFEED 

RECIPES

CARB CYCLE
PINTEREST: 

www.pinterest.com/amberdodz

weit/ok-fine-recipes
 FROM COACH

Water intake is

essential during the

2-weeks of this

program. We need to

flush toxins and

hydrate the body

01
while it undergoes

some major

changes! 

IMMEDIATELY UPON WAKING 33OZ

Towards the end of

week 2, on day 13 or

02
14, you can slow the

water intake if you

have a big event you

BREAKFAST 330Z are preparing for. Sip

water as needed on

03
your big day and you

will continue to expel

water and muscle

SNACK  330Z definition will

increase. Do not do

04 this for an extended

period of time and

rehydrate as soon as
LUNCH 33OZ your event is over. :) 

05
SNACK 33OZ

06
WORKOUT 33OZ

07
DINNER 33OZ

WATER 
The following is your schedule for the next two weeks.

If you are unable to complete fasted cardio in addition to your circuit training
routine you can complete the workout all at once. Do your best to follow this
schedule as precisely as possible. 

The "Fasted Circuits" should always fall the morning after your dinner refeed. 

FASTED
FASTED CARDIO 
FASTED FASTED CARDIO
& CIRCUIT 1 CIRCUIT  2 CIRCUIT 4
CARDIO CIRCUIT OR
CIRCUIT 3
REST

FASTED  FASTED CARDIO  FASTED CHOOSE YOUR

CIRCUIT 1 CIRCUIT 4 CIRCUIT 5
CIRCUIT 2 & CIRCUIT FAVORITE 
CIRCUIT 3 CIRCUIT

PHOTOS

SCHEDULE
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01
WARM-UP: 30-MINUTE INCLINE WALK (ABOVE 9% INCLINE & 3.0MPH) FROM COACH
ELLIPTICAL OR STEPPER.
 5 MINUTE JOG.

Before all training

10 Wide Grip Pull-Ups (to failure then assisted ok)
100 DB Chest Press routines, please take

100 DB Upright Row a few minutes to

10 Lat Pull-Downs or Resistance Band Pull-Downs stretch after you have

x3 warmed up. You can

**Drop Set Last set: Perform the set to 10. Reduce weight,
also stretch more

perform exercise to failure, drop weight again, perform to after your workout is
failure, reduce weight one more time, finish last drop set to complete. 
failure. 
**Resistance Bands: Perform Pull-downs to failure 3x.  Foam rolling is also

TO FINISH:  great to incorporate

after fasted cardio.

10ea Cable or Resistance band Glute Kickbacks
Taking care of

yourself first and

foremost is important.

If you need to take it

02
easy - Listen to your

body!

WARM-UP: 5 MINUTE INCLINE WALK, ELLIPTICAL OR STEPPER. 

"I don’t know about

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper, you, but I’m running
Bike or Rower (75% of your Max Effort)
hard for the finish

100 Push-Ups line. I’m giving it

100 Rear Delt Fly 
(Perform to failure, rest, then continue until you reach 100) everything I’ve got.

No sloppy living for

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper or me! I’m staying alert
Bike (75% of your Max Effort)
and in top condition.

100 Side Raise 1 Corinthians 9:26

100 Bicycle Abs
(Perform to failure, rest, then continue until you reach 100) MSG

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper or  

Bike (75% of your Max Effort)

100 Dips CONNECT WITH US
100 Bicep Curl
(Perform to failure, rest, then continue until you reach 100) coach@BUILTFORHER.COM

CIRCUITS
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03
WARM-UP: 30-MINUTE INCLINE WALK (ABOVE 9% INCLINE & 3.0MPH) FROM COACH
ELLIPTICAL, STEPPER OR BIKE.
 5 MINUTE JOG.

If you have any

10 Barbell or DB Squats
x5 questions on what an

exercise is, search

Leg Extension (or DB Bulgarian Split Squats) Triple Drop Sets
x3 online first- if you

can't find the proper

Hamstring Curl (or Deadlifts) Triple Drop Sets execution feel free to
x3
email me and I will

**Triple Drop Set: Perform your first set to failure, reduce weight, send you a video
perform another set to failure, then reduce weight one more time and
perform one last set to failure.  demonstration!!

10 DB Low Row
10 Shoulder Press Remember: Proper

x5 Execution with

100 Glute Bridge

precise form before

100 Butt-Ups adding resistance or

speed!!! 

04
If you come across

the same exercise on

two consecutive

WARM-UP: 10 MINUTE INCLINE WALK, ELLIPTICAL OR STEPPER.  days, choose a

variation on the

:30 Second Interval @ 90% Effort (Run, Elliptical, Stepper, second day. For
Bike- Increase resistance and speed if you aren't running)
1 Minute recovery example: Dumbbell

x10 Bicep curl on day 1

10 Minute Cool Down @ 60% Effort and on day 2 choose

either barbell curls,

20 DB Sumo Squats resistance band curls
x5
or isolated preacher

40 Speed Skaters curls so you aren't

20 DB Front Raise
x5 doing the exact

exercise 2 days in a

row. 

CONNECT WITH US
coach@BUILTFORHER.COM

CIRCUITS
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05
WARM-UP: 5-MINUTE INCLINE WALK, ELLIPTICAL, STEPPER OR BIKE. FROM COACH

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper

Bike or Rower (75% of your Max Effort) Circuit 05 is the most

10 Parallel Grip Pull-Ups challenging circuit

(To Failure then Assisted or Negatives ok) you will perform. 75%
25 Push-Ups
40 Walking Side Squat (20ea) 
effort may be a

(Rubber band just above Knee if you have one) different speed and

resistance for every

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper or
Bike (75% of your Max Effort) interval. This is ok and

expected as you
10 Parallel Grip Pull-Ups
(To Failure then Assisted or Negatives ok) fatigue. Give it all

25 Push-Ups you have!!! 

40 Walking Side Squat (20ea)
(Rubber band just above Knee if you have one)
"Therefore do not

throw away your

1 Mile Run or 10 Minute Cardio Blast on Elliptical, Stepper or
Bike (75% of your Max Effort) confidence, which

has a great reward".

10 Parallel Grip Pull-Ups
(To Failure then Assisted or Negatives ok) Hebrews 10:35

25 Push-Ups
40 Walking Side Squat (20ea)
(Rubber band just above Knee if you have one)
:30 second Sprint Interval @ 100% Effort
Close Grip Lat-Pull Down or Resistance band Pull-Down
Triple Drop Set. 
25 Push-Ups
40 Walking Side Squat (20ea)
(Rubber band just above Knee if you have one)
**Triple Drop Set: Perform your first set to failure, reduce
weight, perform another set to failure, then reduce weight one
more time and perform one last set to failure. 
**If you have resistance bands: Perform Lat Pull-downs to
failure 3x.

CONNECT WITH US
coach@BUILTFORHER.COM

CIRCUITS
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FASTED CIRCUIT
WARM-UP: 5-MINUTE INCLINE WALK, ELLIPTICAL, STEPPER OR BIKE.

1 Minute Cardio Interval @50% Effort -Run, Bike, Step, Row, Elliptical. 
40 Second Interval @70% Effort
20 Second Interval @100% Effort
x12
20 DB Tricep Kickback or Rope Pull-Down
1 Minute Jump Squats
x5
20 DB Front Raise
1 Minute Jumping Lunges (As long as you can to failure then Alternating Step
Back Lunges)
x5
20 DB Bicep Curl
20 DB Row
x5

FASTED CIRCUIT 2
WARM-UP: 5-MINUTE INCLINE WALK, ELLIPTICAL, STEPPER OR BIKE.

:20 Second Cardio Interval @100% Effort - Run, Bike, Step, Row, Elliptical. 
:40 Second Recovery @50% Effort
x10
10 DB Shoulder Press
10ea DB Single Leg Deadlifts into DB Step Back Lunge
10 DB Overhead Tricep Extension
10 Underhand Row
5 Burpees 
x5

FASTED CARDIO
30-45 Minutes of Low-Moderate Intensity Cardio
(65% Effort)
Jog, Incline Walk, Stepper, Bike, Elliptical, Rower, Swim, Yoga.
Foam Roll if available. 

FASTED
 "It's not about hating
yourself that you need to
change, it's about loving
yourself so much that you
want to".
-COACH AMBER

@amberdodzweit
coach@builtforher.com