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Eating in a Deficit (Basics)

Here is a 7 day series covering some of the basics of macros and eating in a deficit.


Day 1

Eating in a Deficit

If your goal is to burn body fat and/ or weight loss you need to look at what you’re eating on a weekly basis!

You can do all the fitness in the world and eat the healthiest foods out there but still gain body fat if you aren’t eating ideal amounts of protein and If you aren’t eating in a caloric deficit.    This can be very frustrating for people!

🔥 The only way to burn body fat is to be in a caloric deficit. 🔥

The only way to truly know, is to track your macros for a while! It can be quite humbling.

BUT: For most athletes, it is not a good idea to be in a caloric deficit 7 days per week. This can lead to “under recovering”, diminishing performance, and is typically not sustainable.

I recommend staying in a caloric deficit 4 days per week, on lighter workout and recovery days and utilizing 3 “re-feed” days where you are not in a surplus but eating at least your base metabolic rate in calories.  (If you do not know your base metabolic rate BMR, the Inbody scan is a great option or you can use an online calculator that could help get you started).

The total weekly caloric intake will still be at a deficit if the re-feed days do not send you over.  If you go over, it’s unlikely you will burn fat.

This is a great way to burn fat and still see performance results.

If you need help putting a plan together, share your goals with a coach!

Day 2

In post 1 we discussed eating in a caloric deficit for body fat loss.

Today we are going to discuss how to establish a general baseline and begin tracking your nutrition.

First off, I never want to downplay the importance of quality food in your life. I say life but I’m referring to your diet or what goes in your body. The word diet is just sketchy because then it sounds temporary. If you say life… then it sounds like you’re making long term decisions.  I just want to make it 100% clear going into the “MACROS” talk… that although we are talking strictly #s – carbs, fats, proteins, water, and calories you should always assume we want the highest quality in each category… nutrient dense carbs (not white sugar), nutrient dense fats (not canola or other refined oils), quality proteins, and clean -mineral rich water sources.


  1. Establish your base metabolic rate (BMR) –the number of calories your body needs to accomplish its most basic life-sustaining functions.
  1. Most accurate: Schedule an Inbody scan with one of our coaches!  All access members get these included in your membership! All others – this is only $20!
  2. Not quite as accurate but a good starting point: use an online calculator!

  • Download a “macro” tracking APP

There are thousands to choose from. I am recommending My Fitness Pal because the basic version is free, simple to use, and I am familiar with the APP.  If your friend sells you on one just make sure its simple and not wasting your money.

Tip #1 : don’t follow the recommendations on these apps. They are “general” and if you haven’t noticed based on the general FDA guidelines, food pyramid, and everything else “generally speaking” the average numbers lead to sub -average results.

Tip #2 : don’t follow the diet of the 21 year old Instagram model -or- professional athlete marketing their 6 weeks shredded jacked & tan program… I mean you can, but come back to me in 12 weeks & let me know how it went.

Tip #3 : follow along this mini series & apply the steps… I bet you will learn something & make progress or your $$$ back guaranteed 😊

Tip #4 : ask a coach for guidance if you feel lost/overwhelmed!   We’ve probably made the same mistakes before.

  • Plug in your “macro” goals.

Macros = carbs, fats, protein = total calories.

Sorry to leave you on a hanger! Tomorrow we will go over the very basics of establishing your “macro goals.”

Homework assignment : download a macro APP & establish a baseline BMR so we can set up your numbers!

Day 3

In post 1 we discussed eating in a caloric deficit for body fat loss.

In post 2 we discussed how to establish and track your nutrition.

Today we are going to cover the very basics of establishing your “protein goals.”

Your nutrition APP should allow for you to set goals for PROTEINS, FATS, & CARBS.

KEEP AN OPEN MIND … Everyone is unique based on age, sex, hormones, body fat levels, muscle, lipid status, gut health, activity level, insulin sensitivity, yada yada… these are BASIC – GENERAL starting points (guidelines) and depending on the time of the month, year, season of life etc. the exact same macro nutrients will probably not be perfect 365 days per year. You need to be adaptable in nutrition just like you are at home and in the workplace etc.

STEP 1:   Establishing your protein needs.

Assuming if you read this you participate in at least the following activities: strength training, cardiovascular endurance, muscle endurance, speed, powerlifting, agility…

ALL OF THESE ACTIVITIES INCREASE YOUR NEED FOR PROTEIN.  I will dive deep with you in specific needs of aminos for joint health, brain function, connective tissue repair, muscle recovery, gut health, etc. when we pass the basics course but for now just accept the fact that if you are living the KTX LIFESTYLE YOU NEED MORE THAN THE FDA RECOMMENDED AMOUNTS OF PROTEIN TO RECOVER AND LIVE OPTIMALLY!

If you are trying to burn fat you need protein, if you are trying to gain muscle you need protein, if you are trying to maintain… you still need that protein. Sorry.

Minimum protein goal:  .7 grams per pound of bodyweight

Maximum protein goal: 1.2 grams per pound of bodyweight

Use a calculator and multiple your weight by somewhere between .7 and 1.2.


  1. Humans with higher amounts of bodyfat (25% or more) typically respond better to lower amounts of protein… like .7 – .8 grams per lb of bodyweight. Sometimes slightly less, depending on how much muscle they have and hormone status.
  • Leaner humans (12% or less), typically respond better to higher amounts of protein… like .9 to 1.2 grams per lb of bodyweight. The amount in this range usually depends on activity level.
  • Living optimally on the lower side of this protein recommendation COULD potentially lead to a longer lifespan… If you want resources for this data Google search scholarly articles regarding the information.
  • Eating for performance & getting as lean as possible COULD have you eating on the higher end of this protein recommendation… that doesn’t mean you can’t live a long healthy life because you consumed more protein.
  • A good indicator for optimal protein levels is your (BUN) status on a blood panel. We will go into those details down the road.
  • I believe it is best to CYCLE between higher and lower protein loads. Don’t stick to the same exact amount 365 days per year.

Well, there you have it… there are some basic protein guidelines. In the next series, we will go deep into protein, carbs, fats etc. but for now there you go.

Next we will go over the very basics of establishing your carbohydrate needs.

Homework assignment: calculate your protein needs & plug your protein goals into your APP.

Day 4

In post 1 we discussed eating in a caloric deficit for body fat loss.

In post 2 we discussed how to establish and track your nutrition.

In post 3 we covered the very basics of establishing your “protein goals.”

Today we are going to cover the very basics of establishing your “fat goals.”

I originally said we would cover carbs next, but I changed my mind & decided to cover fats first 😊

Please note: these recommendations, along with my guidelines for protein and carbs are a great place to start for the majority of people who are not obese, lifting weights regularly, and who have not yet started the final 3rd of their life expectancy (let’s ballpark 55 and over…)  These guidelines will more than likely “work” decently for those who do not fall into these categories, and could work for those who do fall in one of those categories just please understand the reality of nutrition is that it’s very individual and please bear with me on that limitation.


Most people will find while cutting bodyfat 15 – 25% of total calories will come from fat. Personally, I would never stay at 15% fat for more than 4 weeks at a time without bumping up to 25-30% for hormonal and health reasons.

Minimum fat goal for cutting:  15% of total daily calories

Maximum fat goal for cutting: 25% of total daily calories

Each gram of fat = 9 calories

Step 1: Establish your daily caloric needs (BMR) and set calories in your APP.

Step 2: Establish your daily protein goals and set # in your app.

Step 3: Establish your starting point for fats.

Example: if your daily goals are 2000 calories and %20 of the calories come from fat you will consume 400 calories per day from fats. 400 divided by 9 = 44/45 grams of fat

My opinions regarding fats.

  1. You should almost in no circumstance consistently stay on a high fat, high carbohydrate diet. If your fats are high, your carbs should be low, and if your fats are low your carbs should be higher to make up the difference in energy.
  2. Opt for fats from whole foods rather than oils more often than not (80% or more).
  3. Refined, processed, and rancid oils/fats are one of the greatest (if not the greatest) contributors to the health crisis we are dealing with in our country today, and often overlooked when compared to “sugar” and other chemicals.
  4. When eating out… you can almost be certain the fats in the food are the poorest quality options available. In my opinion, this is the worst issue with eating out on a regular basis.
  5. The only oil supplements I would consume are cod liver oil and krill oil. I do not trust many other types. There is an issue with quality standards on supplemental oils (in my opinion).

Next, we will “for real” go over the basics of carbohydrates.

For now, you can plug in your protein, fats, and then the remainder of your daily calories will come from carbs.  That will get you started.

Day 5

In post 1 we discussed eating in a caloric deficit for body fat loss.

In post 2 we discussed how to establish and track your nutrition.

In post 3 we covered the very basics of establishing your “protein goals.”

In post 4 we covered the very basics of establishing your “fat goals.”

Today we are going to cover the very basics of establishing your “carbohydrate goals.”


I am discussing carbohydrates for “fat loss” and general health—à NOT performance-based nutrition.   It is important to understand there is a HUGE-BIGLY difference in eating for performance compared to eating for general health/ body composition.

We will talk about performance-based nutrition when we go into detailed discussions in the second series.


Step 1: Establish your daily caloric needs (BMR) and set calories in your APP.

Step 2: Establish your daily protein goals and set # in your app.

Step 3: Establish your starting point for fat and set # in your app.

At this point the remainder of your calories should come from carbohydrate.

EXAMPLE: If your Inbody scan shows a BMR of 2,000 calories and you are 200 lbs trying to cut down to 180 lbs.

Protein: .85 grams per lb of bodyweight until goal is reach = 170 grams = 640 calories
Fats : 20% target until goal is reached = 44 grams = 400 calories
Carbs: BMR = 2,000 calories – 640 P cals – 400 F cals = 960 calories = 240 carbs

My macro goals would be: 170g protein + 44g fat + 240 carbs

I would plan to exercise enough to burn 500 daily calories for a weekly caloric deficit of 3,500 calories to aim for 1lb of fat loss per week.

At this rate I would hit my goal of 180 in 20 weeks (4-5 months) and would maintain or possibly even gain muscle along the way, rather than yo-yo dieting or wrecking my metabolism and hormones.

Things to note about carbohydrates:

  1. The higher the exercise intensity, the greater the reliance on carbs as fuel.
  2. Athletes should consume enough carbs to allow for recovery after physical activity and provide proper energy (fuel) for following workouts/daily activities.
  3. Inadequate carbohydrate stores in the body during exercise can cause low blood sugar and muscle breakdown to supply fuel for the brain in a process called “gluconeogenesis.”  For this reason, I do not recommend a “low carb diet” mixed with high intensity exercises without professional guidance and caution. I’m not claiming it is impossible to do high intensity workouts on a low -carb diet, I am suggesting that if you aren’t very careful you can cause more harm than good.
  4. If you have diabetes, insulin resistance, or have specific recommendations from a physician to eat a low carb diet, please consult a dietitian who specializes in that area and do not follow my general guidelines.

***Nutrient deficiencies can inhibit oxygen delivery to cells, which will impair your performance. Impaired performance = decrease in power output = less results. ***

HOMEWORK: Complete these basic steps. Aim to hit your new MACRO GOALS for the remainder of this week!

Now that we have wrapped up the very basics of establishing macros I will discuss how I believe you can set yourself up for success in nutrition, what sustainable fat loss and muscle gain goals look like, and other strategies to help you succeed on your nutrition journey!   That will wrap up series ONE. Please let a coach know if you have any questions!

Day ??

Don’t forget the fiber!

What is often left out of discussion is “FIBER.” Although fiber technically falls under CARBS some preach they should not be added to carb totals & others oppose the idea… neither is right or wrong because there are no ABSOLUTES in nutrition.

What I can tell you is that eating a diet rich in fiber means your carbohydrate sources are typically coming from whole food sources such as fruits, veggies, and whole grains rather than flours, juices, and sugars. – Try to debate which of those sides is healthier.

Day 6

Now that we have wrapped up the very basics of establishing macros, we are going to discuss setting yourself up for success with nutrition. THE BASICS. I am going to target fat loss first, as this tends to be the 90%. The 10% who want to gain muscle can still apply fat loss techniques to prevent gaining too much bodyfat on their muscle gain journey.

While I know it can be tempting to try immediate & drastic fat loss challenges, the long-term results usually end up looking like a roller coaster ride.  Long term-sustainable (LIFESTYLE) changes are what bring on true results. This applies to positive AND negative results. Years and years of either A or B = what you end up with.

The ability to have a wild and crazy bender during vacation or overindulge on those holiday and celebratory weekends and immediately get back into a routine all comes down to your habits (lifestyle). You can’t expect to jump right back into a routine that hasn’t been successfully carried out and tested before.

A man I look up to greatly has repeatedly said the following…” WHAT HASN’T BEEN TESTED CANNOT BE TRUSTED.”

Taking steps towards changing your overall lifestyle will help prevent disaster to your goals as soon as a stressor (like a pandemic for example) comes along! It takes consistent effort (work) and discipline to establish new habits but once they are developed you can reap the benefits (rewards) and enjoy feeling better than before.

If you have established healthy nutrition habits over an extended period (YEARS… not a few weeks or months) … an extreme challenge can be a fun experiment! But I truly believe the basics should be stress free & happen like clockwork before this is even a thought.

If you jump right into a 6 week strict paleo plan with no eating out etc. then what happens when the 6 weeks is over? Where do you go next?  If it isn’t planned out I would be willing to bet you would (fall back into your old habits) pretty much immediately. – If you are satisfied with where you are in regards to your health and want a challenge then jumping into a 6 week challenge makes more sense.

That’s just my opinion, feel free to disagree.

When I say basics, I am meaning —->  = Eat mostly (80% or more) of your nutrition from vegetables, meat, fruit, nuts, seeds… and the remaining 20% (or less) from starches, grains, and “whatever else.”   Drink lots of clean water, black coffee, and unsweetened herbal teas for your liquids.

Messing around with an extreme fad diet that teaches you nothing along the way except how to be extreme just to hit your goal weight for a wedding or beach vacation just to return home & “relapse” on old habits is my definition of a roller coaster ride.  If you enjoy the ride, I won’t try to stop you from riding it.

BUT: It doesn’t have to be like that! It also doesn’t have to be extreme or stressful. You should be able to feel great, and the process should be enjoyable or somethin’ ain’t right!  The “relapse” could be like “HEY I don’t feel that great from this crazy holiday week, I’m excited to get back into my routine!”

My goal of this message was to (hopefully) detour a few minds from extreme fad diets to shift focus towards creating healthier long-term habits and thinking of a lifestyle rather than a short-term fix or “bandaid.”

I hope on this journey we can all drop (or cut down on) some habits that are adding stress or holding us back from our goals and replace them with some habits that help us feel better.

HOMEWORK: Think of a few changes you could make to help you reach your goals and improve your quality of life.    This does not have to be a life changing goal. It could be something as simple as “I want to drink more water on a regular basis.” Or… “I want to quit eating ice cream before bed for a few months.”

Tomorrow we are going to go over what a low stress- sustainable caloric deficit looks like and how you could plan out a week of macros in your APP.

I would plan to weigh in DAILY.



Day 7

So, what is a low stress, sustainable caloric deficit to aim for?  – The most accurate answer depends on your goals and lifestyle factors, but there’s always a place to start without getting deep into the weeds…

A “safe starting point” for most people is a 300-500 caloric deficit 3-4 days per week and 3-4 days right around the BMR or base metabolic rate.

EXAMPLE: If my Inbody scan shows a BMR of 2000 calories I could set a fat loss deficit as follows…

M – 1700 cals (normal workout day- easy day to plan meals)
T – 1700 cals (normal workout day – easy day to plan meals)
W- 2100 cals (normal workout day – usually random things pop up & we like to enjoy a large dinner w/ maybe a few drinks )
TH – 1300 cals (rest day- good day to intermittent fast & only eat lunch & dinner without overly feeling hungry)
Fr- 1800 cals
Sat – 2400 cals
Sun – 1500 cals

Total weekly deficit = 1,500 cals

Expected fat loss = approx .5 lbs   or  ( 2 lbs bodyfat loss per month)

This may not seem like a lot but 2 lbs of body fat per month = 26 lbs of bodyfat in a year… if you have the mindset of lifelong investment on your body here, this is realistic and awesome!

Roller Coaster Weekly EXAMPLE: (and what usually happens without at least some accountability or idea of what’s going on…)

M – 1700 cals  (perfect)
T- 1700 cals (perfect… right on track for the week)
W- 2400 cals (had a fun night.. its all good Ill get back on track tomorrow)
Th- 1200 cals – (didn’t want to eat a lot… and then forgot to eat)
FR – 3000 cals – ( woke up starving and tired because undereating Thursday so had a big breakfast and went out after work & got off track)
Sat- 2500 cals – (insert fun thing here)
Sun- 2500 cals – (Not too bad, but ill get back on track Monday!)

Total weekly SURPLUS = +1000 cals

Expected weight gain = approximately .25 – .5 lbs

At first glance the bodyfat loss and gain examples do not seem extreme. We are always great at looking and thinking short term.  Looking over the course of a year though… example A could potentially lead to 26 lbs of bodyfat loss and example B could lead to 13-26 lbs of weight gain.

Compound these habits 2,3,4… 10… 20 years and you start to see the big picture.

Weekly deficit goals:

  1. If your goal is to lose .5 lb per week aim for a weekly deficit of around 1500 calories.
  2. If your goal is to lose 1lb per week aim for a weekly deficit of around 3,000-4,000 calories.
  3. You can add in extra exercise/activity to burn additional calories… which will allow you to eat the same number but remain in a larger “deficit” of calories.

Personal advice — > what works when I am trying to cut:

  1. Lowest calorie days + intermittent fasting on rest/recovery/ lower stress days of the week. For me this is Thursday & Sunday.  I enjoy days where I’m not eating meals all day, if that is not enjoyable to you then aim for a different route!
  2. Plan a higher calorie day on a hard workout day, a day where I will be eating with friends and family or eating out, and DO NOT feel guilty about my decisions. Give thanks and enjoy the party!
  3. Being in a deficit 5+ days per week with 1 or 2 days at my BMR or higher has never worked for me. I feel drained, “hangry”, sleep and recovery suffer, and I can usually go 2-3 weeks before I’m ready to quit. None of that is enjoyable to me.
  4. After a few years of habitual efforts you will not have to plan weeks/days very often (if ever)… you will figure out what works pretty quick!


Plan the best days of YOUR week for a deficit and days you enjoy more food/drinks. This will help plan your week.

Females and Fasting

This has been a hot topic especially as fasting rapidly grew in popularity. The funny things is that fasting IS NOT A FAD DIET. It’s a natural healing response our body “magically has.” It’s been around FOREVER. Forrrr evvv errrrrrr (Sandlot- if you haven’t seen it… then I’m confused).

MALES DONT QUIT READING RIGHT AFTER THE FIRST PARAGRAPH- the hormone response to females is just as great for males… balanced hormones & more natural testosterone = feeling better. Trust me. Or not. Whatever.


This is predominantly regarding some changes females may experience during initial phase of intermittent fasting. The topic has appeared over and over because WHEN YOUR BODY MAKES IMPROVEMENTS THERE ARE GOING TO BE SOME “FEELINGS” or “side effects” people call them.

^^^These are not to be confused with the list of imaginary 375,365 side effects listed on every single pharmaceutical package and commercial. These are just signs from your body saying HEY, I LOVE YOU.

Make sure when your body tells you I love you that you respond back. Hey life partner, I love you too.

Okay jokes over… but here is the common issue with females and why some people get scared and STOP intermittent fasting -OR- THEIR PHYSICIAN DOES NOT WANT THEM TO GET OFF PREGNENOLONE, PROGESTERONE, DHEA, BIRTH CONTROL or ESTROGEN, TESTOSTERONE, or THYROID MEDICATION….

Why would they want to lose all those monthly sales when INTERMITTENT FASTING IS FREEEEEEE and it freakin works for 100% of the people I’ve seen do it.

Not 9 out of 10. Not 99.99%.

EVERY. SINGLE. PERSON. Yeah, everyone is unique. So maybe it won’t work for you. Maybe you are the 1 in a trillion earthlings who will not benefit at all. Don’t try it.

Ok but for real the topic is….

Irregular timing and “heavier flow” than normal was the topic of discussion. Some females will experience earlier, or heavier, or extremely different menstrual cycles. Now, I’m not an OBG (Thank God), doctor, female, or expert but this has happened to significantly more than 1 female now (my wife was the first to experience these issues during intermittent fasting when I researched and told her I wouldn’t keep going – but then we were guided into her continuing and now she has a very regular cycle (28 days on the dot) with more balanced hormones (thank you Lord) which in turn helps her mentally and physically.

Thanks to Impact Health Labs for always being my goto source on cutting edge advice. Here is their response to my questions on the irregularities:

“Kyle, That is expected… because by making your body more efficient with increased metabolism, there bodies are getting elevated levels of hormones, thereby reversing the bodies age to something more like 5-20 yrs younger (when they were younger, they had heavier periods… generally speaking this is the case in most females). Estrogen Dominance is the biggest concern (by the time females hit 35 yrs of age, estrogen levels decrease by 35%, but progesterone decreases by 75% and progesterone is the anti cancer hormone that helps “flush” out excess amounts of estrogen out, preventing it from accumulating. The reality is that they should try to maintain high progesterone levels until post menopause to prevent cysts, fibrosis, endometriosis, psos, and cancers of breast and ovarian tissues… the fact the periods increased suggests they need to stick with it, and “normalize” with new hormone levels and not revert back to lower hormone levels…”

For more information visit:

Mayo Clinic or Cleveland clinic website



However they won’t discuss treatment. Regarding some changes females may experience during initial phase of intermittent fasting.

P.S. share with your MEN that balancing our progesterone and pregnenolone WILL make them feel better or I will give them their money back ;).



One of my Role Models (Rik Lasida)

I’m hurdling over rainbows with joy for oh Captain Rikk 🌈 🏃🏼

I’ve know Rikk since I was a teenage human American #2 pencil. He was the first human other than my momma llama who told me the importance of specific nutrients (so basically the first person since you can’t take your parents advice as a teenager). He also told me that I needed to fix the way my body moved while running/walking/sitting or I would get injured (he said I needed to quit walking like a duck) and because I was a teenage boy I convinced myself it’s impossible to fix the way I walked I was “BORN THAT WAY.” Many tough years later I discovered HEY, HUMANS CAN FIX THE WAY THEY MOVE and wow Ole Captain Rikk was right after all. And sure enough, I had multiple stress fractures down my tibia my freshman year in college that landed me in a walking boot…. hmmmm hows that for young dumb and broke (literally).

Because I was blessed into this lifestyle surrounding me I learned how to manipulate muscles to recover and the basics of how they work together so when learning kinesiology I had a solid base of understanding, I

learned the value of GOOD Chiropractic work so when I visited a FRAUD Chiro I had a 6th sense for their boooolpooop, basic nutrition maters- although I was manipulated by fake news nutrition through the 90s and 2000s like everyone else I always had the foundations of nutrition in the back of my mind, and being a veteran himself Rikk was never shy to tell me his military stories and motivate me to serve OUR COUNTRY and reminded me daily to not be a little piece of poop that I thought I wasn’t and later in life discovered I was.

In other words, Rikk is basically another one of my uncles. Through my entire life he stayed in touch. Immediately out of the military the gym was opened.

Rikk taught me everything he knew and opened up all of his resources to expand my knowledge of movement, physical therapy, and fixing the root of the problem when it comes to the human body.

Final words on our life story together… I love Rikk… now let me tell you about why I’m hurdling over rainbows…

During the time he was treating myself and so many others he had the most brutal Achilles tear I’ve ever seen. The surgery photos looked like something off of x-files. His passion outside of helping others has always been fitness related. From the military, to bodybuilder, to masters crossfitter his health journey is inspiring.

I watched the pain and suffering he had missing so many months of training and then injuring himself AGAIN. Now we must take a pause in the action to address some key points before people start FREAKING OUT and starting rumors about the dangers of crossfit.

Rikk was the first one to tell me that although he did get injured while doing crossfit or “functional training” that was not the ROOT CAUSE of the injuries. He always preached to me that non functional movements were “not ideal” and that if I wanted to feel better and stay healthy I needed to cut out the “bodybuilding” movements I refused to take out of my training. I refused to give up the “slow and controlled” hypertrophy bicep/tricep/chest/ab exercises because I had self image issues for over 25 years of my life. I’m glad I battled through them because it shaped me into who I am today- but that’s an entirely different discussion ☕️.

Got off topic… like always… but Rikk is right. I’ve seen many injuries over the years and looking back at the pec tears, and bicep tears they ALMOST ALWAYS occur on athletes who train BOTH bodybuilding style and crossfit style. But this is an entirely deeper topic as well.

Rikk is a fighter. He “gave up” on masters competition to focus on FAMILY and HEALTH but decided to sign up for the open just for fun…

What had happened was… HE ACCIDENTALLY QUALIFIED reaching the next round of workouts in the Crossfitgames Open! 🙌🏼🙌🏼🙌🏼🙌🏼

Let’s gooooooo!!!

Un-Natural Lifestyles

Nobody is the same.

You are not me. I am not you.

The identical twins (like my sisters) MAY be about as close as it comes to being the same but every decision made on their part from birth to now (30 years) has shaped who they are. And they are not the same. I would not give them the same plan.

If one of them spent 20 years training for Olympic weightlifting and the other spent 20 years training for marathon running although their genetics are very similar they would not look or perform the same. The way their bodies utilized fats, carbs, and proteins would not be the same. Their hormones would not be the same. Theirfore their nutrition SHOULD NOT be the same.

When the jacked bodybuilder gives nutrition advice to my mother telling her to drink 50 grams of protein infused sucralose with 50 grams of simple carbs post workout to

recover I have issues.

When the Instagram model is preaching that a carb is a carb and a fat is a fat and a gram of protein is a gram of protein I have issues.

I’ve said this at least 487 four hundred and eighty seven times and I’ll never stop saying it until i drop dead of natural causes…



Running a full Ironman is NOT NATURAL, pumping iron slow and steady to watch the mountains grow on our arms is not normal, CrossFit training 2+ X daily is not normal, swimming 4+ hours per day is what we would do in a survival scenario (fight or flight) not something ancestrialy we would do 6-7 days per week 300+ days per year.

Don’t twist my words either ^^^. Just because they are not normal or natural does not mean I am saying they are bad. I think all forms of activity are awesome as long as you love what you are doing and it keeps you moving!

Huh? so what’s the point?

We have created “un-normal” anti-natural hobbies or “LIFESTYLES” to tap into our competitive side, stay moving, relieve stress, and live life… it is important to teach athletes how to live their lifestyle of choice the healthiest way possible.

It’s important that athletes understand if they stop doing “unnatural” activities they need to adjust their lifestyle choices or their could be serious metabolic issues later in life.

It’s important that coaches and athletes understand that although highly inflammatory foods and food additives that negatively effect our cellular health may not EFFECT HOW THEY LOOK IN THE MIRROR they WILL effect neurological health, bone joint and gut health, hormonal health,immune health and basically every other aspect of their health other than the direct performance results (THE ACUTE) goal.

The mental benefits of these “unnatural” events and the dedication behind this type of training is admirable. I think anyone and everyone can grow from vigorous training.

I don’t know where I was going with this… I’m out of time.

Long story short: Be careful with the advice you receive. If someone is giving YOU nutritional advice they should first understand YOUR lifestyle. If you are paying someone or following a plan designed for the general public it doesn’t mean it won’t work but If i were a gambling man I would go all in on the belief that you are not FULLY OPTIMIZING your lifestyle following someone else’s plan or a plan from the dude who doesn’t even know you are scared to eat an apple 🍏 (the last part was a joke BTW).

Final Vaccine Post. Ever.

You have my word this is the final time I will ever speak publicly on vaccines.

I don’t want to convince anyone to not vaccinate their kids and I don’t know the solution but I do have one comment, one question, and my God given ‘Merican right of a hypothesis for the crowd…


There are an estimated 25 to 50 million cases of auto immune in the United States of America. Okay, that’s an estimated range of 25 million ? So we honestly don’t have a damn clue how many people have auto immune conditions.


How many cases of auto immune are we going to wait and see before we WAKE THE EFFF UP and realize PREVENTING OUR IMMUNE SYSTEM FROM DEVELOPING HOW WE WERE CREATED is going to cause a negative immune reaction down the road? 150 million? 250 million? 1 billion people?

And #tobehonestwithyoudiane I’ve lost sleep, prayed (not joking), and hit deep depression and anxiety over this because I know at least 100 people with auto immune conditions.


Because I give a poop first of all.


MY “unexpert” “undereducated” “pissed off” OPINION, THEORY, HYPOTHESIS” or whatever you want to call it and WHY i have lost sleep over this BS :


We are about to see a generation where the mass majority have auto immune conditions. It’s already happening. If you can’t see it, open your eyes please.

I understand that more than 99% believe we need vaccines and they are great. With that 99% I’m willing to bet it’s more like 299 out of 300 people are “pro vaccine” and I’m cool with that. It is what it is.

The reason this is the final time I will speak publicly about this topic is because I truly deep inside my soul want our world to be healthier. I believe if I let topics like these where 90++% of people are the extreme opposite side of the spectrum then I will lose touch with what matters more to me: getting people off the couch and away from food that doesn’t allow them to feel their best.


Our bodies need exposure to childhood illnesses for lifelong health. These “diseases” and illnesses that we think we are protecting ourselves teach our immune system how to PROPERLY respond. Trying to control this process results in a lifelong battle against itself. (Autoimmune).

Instead of sitting on social media trying to make yourself look like a badass for making fun of “anti vaxxers” because it’s so easy to do (just like making fun of our president no matter who that might be at the time- very easy to do and very unproductive at the same time) how about just doing a few minutes of digging for what the true consequences of LONG TERM health related to trying to control natural processes in life. -this goes for anything, not just vaccines brothers and sisters.

We (as humans) #honestly think we are so smart like we can just create the magic elixir to prevent or cure a disease (take measles for example) and we are so genius that whatever negative effects happpen 20-30-40+ years down the road (56 years in this example = measles vaccine was created in 1963) we will be able to find a way to “cure that problem” (in this modern day case I’m referring to auto immune as the problem we have created ) and then the next problem that occurs as we try to “cure” auto immune.

It is a never ending cycle of trying to fix problems we have created ourselves. We are not smarter than our creator. If you don’t believe in a creator then we are not smarter than the universe.


Long story short:

Keep making fun of the “anti vaxxer’s” kid that got measles. That kid won’t have to worry about half the health issues as the person doing the laughing and that’s the #troof

Funk Fighter Kit

What happened this week was tough to swallow. (Pun intended or whatever).

Monday I woke up with a sore throat… I played it off all day because I take deep pride in never getting sick. By the evening I had bad fever, chills, swollen throat, ALL THE SYMPTOMS. I was miserable so I ran to the store and got some Tylenol. (siiiiiiiike)

I’m kidding though… I did not take the fever reducers.

I’m not sure why I would want to reduce my fever when being hot is the only thing that keeps me feeling good… I wrapped up in 4 layers of sheets on top of my sweat pants and hoody to create a personal sauna. My goal may seem completely against the rules… it was to get as hot as possible and wake up in a pile of sweat. And so i did it. And it worked.

I’m not telling you this because I’m trying to sound like a badass and like it’s cool to fight fevers. But I have this strange feeling our bodies are supposed to get hot (and stay hot) until we are better? But I’m probably wrong and I risked my life (thank God I survived).

I spit out a bunch of green stuff, my voice is still scratchy, and I had to miss a few workouts… but with the forces of the funk fighter kit I survived the great funk of 2019.


In my quackery land of a mind I believe the funk began when I woke up with a stuffy nose after eating pizza two weeks ago… I was on a budget so we didn’t have our normal “diet” or “list of foods”… also, It was a stressful week… the icing on the cake was probably some of the food and drinks we had at the rodeo… then all of a sudden BOOM the funk.

At first sign of “the funk” I take the components in the funk fighter kit at much higher than recommended dosages.

I also remove all foods that will contribute to the funk soul meeting his bother … once the funk soul meets his brother you have THE ROCKAFELLER SKANK! Nobody wants that.

Those foods instantly removed when a stuffy nose or itchy throat occur are:

ALL MEATS (even grass fed etc)

ALL EGGS (they feed the funk)

ALL DAIRY (this is the funks BFFL)

NUTS & SEEDS (they just don’t help).

ALL GRAINS (yeah… it’s a day or two just reeeelax)


^by removing all items that may feed the funk I can allow my body to heal! By throwing antibiotics and Tylenol in my stomach I’m not healing I’m causing future issues and prolonging the toxic relationship with the funk.

So do I just starve myself?

No, I’m not fasting… although that could be a way to heal…



Spices!!! Use the spices!!!!

JALAPEÑOS! HABANEROS! GARLIC! ONIONS!! – eat spicy things to keep the funk COMING OUT when the funk ferments inside you GET EXTRA FUNKY. DONT GET EXTRA FUNKY.


Disturbing evidence of the funk…. for those who need clinical evidence of everything


Guess what? The tools in this kit cost an approx $200… maybe a little more…. but guess what else?

I save $$$ by not going to the doctor.

I save $$$ by not missing work.

I save $$$ by not destroying my gut and system so this is the first time I have to confess publicly about getting down with the sickness.

Also… these herbs and vitamins can be used sparingly throughout the year since most of them are FOOD.


I GIVE THEM TO FAMILY AND FRIENDS WHEN THEY HAVE THE FUNK so they can make fun of me and say I’m an idiot.

But whatever. It’s all “mental”. None of this even works…. food doesn’t even matter. Drugs aren’t bad and food can’t make you sick.

Good luck out there. 🤙🏼

Oh….. the kit:

usually I’ll have colloidal silver on hand also… but I ran out and I didn’t need it.


Lysine tablets

Echinacea drops

Oregano oil drops

Elderberry drops

Zinc-capsules or drops or both

Zeal immunity support

Vitamin D and K


Comprehensive immune support mushrooms


I take a normal serving of D and K and ZINC.

All others I take 2-3x as must as “directed” 2-3+ times per day until the funk is gone.

Then… I save remains for days when I don’t eat as clean or if I happen to get a sniffle….

Sports Drinks

I’ve been accused of being the guy that believes everything I read. When in reality I’m the guy who is skeptical of everything I read, that’s why I can’t stop reading… people also think everything comes from an article or blog… I don’t read many articles because usually the fools writing the articles have no background in the subject whatsoever… like yahoo health, cnn health articles, new York times health, the Harvard health sounds like they should be legit but even they post some of the most ridiculous BS I’ve ever seen…
But hey perception is reality so I believe everything I read…
But reality is the perception I have is that 99% of the people out there believe everything THEY read and 99% of what THEY read is from articles and blogs not books and scholarly papers…
Twisted accusations I see…
BUUUUUUUUUUUUUUUUUUUUUUTTTTT what brings me here today is….
HEY GUESS WHAT??? Nobody should be drinking traditional sports drinks. NOBODY. Not even you. Not your children, not your superhero gym buddy, not Matt Fraser, Micheal Phelps, not Micheal Jordan, not the all-American high school football stud, not nobody. The “science” is garbage. What do you do with garbage? Throw it out and move forward with what we know now. Don’t put 1980 to early 2000s knowledge in the recycling bin or storage containers for later use… BURN THAT TRASH. Clean house and start over.
Sugar with artificial flavors, colors, with a few underdosed “electrolytes” is not THE ANSWER to hydration and sports performance. These drinks are acidic, cause reactive oxygen species, advanced glycation end products, and when athletes are out on the practice field for 2+ hours daily these sugars essentially ferment in the gut. This may not be a serious issue at 10-20 years old but by the time 40 rolls around and these “former athletes” have lifelong health battles from gut issues, metabolic disease, chronic degenerative diseases, such as heart disease, Alzheimer’s, and diabetes.
It is disturbing to me when I see a youth athlete with a meal plan (FROM A PROFESSIONAL) that has them guzzling down sugary sports drinks.
CHILDREN SHOULD NOT BE DRINKING SPORTS DRINKS “designed” for adults. Duh. Adults shouldn’t even be drinking these sports drinks because they are designed for profit margins $$$ not for athletic success.
For those who still believe you need to “shuttle your nutrients into the body with sugar and protein post workout”: WHEN SUGAR BONDS WITH PROTEIN VIA GLYCATION IT CREATES INFLAMMATION. Inside your arteries, for example, the scar tissue created from this process is called PLAQUE.
We’ve all heard of the “healthy” endurance and power athletes dropping dead from heart attacks or blood clots mid workout etc. Just because someone looks healthy on the outside does not mean they are truly healthy. And NO, I’m not saying if you or someone else drinks sugar during exercise and then sugar with protein post workout you are at a high risk for dying. But when athletes believe they need sugar gels, jelly beans, sugar blocks, etc. during exercise day in and day out they are misinformed and can cause long term issues.
I am saying that LONG TERM high sugar consumption has consequences that should not be ignored.
I am saying that metabolic issues later in life are occurring in “former athletes” because the misconception that we need to be high carb from youth sports through college (or beyond).
For the young ones:
Their energy should come from healthy meals, not sugar during practice or the game.
Fat is the preferred fuel for young athletes. (I’m using under 15 as young). Children have shown up to 40 % higher fat oxidation rates than exercising adults. This is a similar rate to “fat adapted adults.”
FREE FATTY ACIDS, which indicate available fats to burn during exercise, increase in children during exercise, meaning that children can readily mobilize fat stores for energy and possible even use energy sources that have higher amounts of fat.
If kids are eating a well-balanced diet they will not have to worry about “being drained” midway through an hour-long practice session or game.
So, what is the answer? I wouldn’t want to be Mr. HaterAid with no possible solutions.
With SPRING SEASON ROLLING AROUND it is important for coaches and athletes to understand hydration! Tap water+ sugar & some sodium is not the formula for elite hydration.
School lunch with sugary drinks+ lack of nutrients= heat trauma, full body cramps, kidney stones, and many other commonly found Jr. High and High School athletic issues that are 100% preventable.
If you are an athlete and your coach has you guzzling down sugary sports drinks don’t blast them publicly and try to undermine them. If you are a parent who gives your children, these drinks and you want to slap me right now then just do some deep meditative breathing and know that I’m not trying to cause annihilation in the streets. I’m just the messenger (nobody slaps the messenger).
I used to drink sugar pre, intra (during), and post workout… so I was in those shoes… it’s not the end of the world if that’s where you are at… let’s just move forward from this all together now!
Most coaches have great intentions! This does not mean they have advanced sports nutrition knowledge. Maybe some do but most do not. Either do some research or find a professional who understands HEALTH and PERFORMANCE and knows the difference between the two.
These professionals will generally come from OUTSIDE OF THE SCHOOLS. This is the sad truth. Most public schools that can afford to bring in a sports nutritionist are going to bring in someone who follows the USDA food guidelines. You see, because it’s a public-school following guideline set by governing bodies… I hope you see how and why this happens…
Some sports teams have professional nutritionists and dietitians who are way outdated. This is sad and unfortunate especially when they have pressure from these organizations to do as they say. I recommend these athletes read as much as possible on their own and (keep quiet- the smile and nod approach) because you never want sports politics to get in the way of your athletic success.

Okay I got way off track… here are a few solutions
1.) Make sure there is enough sodium chloride (salt) in the diet. This should be in every meal for athletes. Morton’s iodized sea salt works great for athletes.

2.) Make sure athletes are getting DAILY minerals! If your minerals are “on point” leading up to exercise you shouldn’t need them during a 1-2 or 3 hour training session… but if they aren’t… you don’t need them with sugar so MINERAL SALTS added to water during the session seems more logical than sugar and chemicals added to water… but what do I know?

a. I personally add ¼ tsp of one of the following to every 32-64oz of water I drink:
i. Celtic Sea Salt
ii. Pink Himalayan salt
iii. Real Salt (brand)
iv. Iodized sea salt (added to foods- it tastes too “salty” in my water)
v. Trace mineral drops! (You buy them and place them in drinks)

b. Take a quality magnesium supplement- this Is where most athletes (any people) lack.

c. Eat fruit daily so you have potassium- it is not difficult to get potassium- google it.

3.) Quit drinking tap water. I could write a book on this subject. If you are taking your health and fitness seriously the the tap water must go.
COMMON COMMENT: “BUT MY SCHOOL GIVES US WATER FROM THE WATER HOSE”: Yeah, I know, that is common I had to drink that trash too… you can literally taste the water hose… if you don’t see an issue with this then don’t know what to say.
MY COMMON ANSWER: “If you are properly hydrating from wake up to sleep time you should need very minimal (if any) water during a 1-2-hour training session.” And then if the “thirst” need occurs during practice it should require very minimal amounts of toxin infested fluids…**
**IMPORTANT TO NOTE: This is not advice to anyone who refuses to drink clean water and get the minerals throughout the day. If you do not get properly hydrated and have the vitamins and minerals needed, then skip water at practice and have a heat stroke that is ON YOU not on me buddy pal.

If you are an athlete that cramps or you have athletes that cramp don’t immediately blame hydration and electrolytes!
1.) They might be eating poor food choices pre-workout (too much fiber, too much hard to digest protein, or too much CRAP like a school lunch for example cough cough).
2.) They might not be conditioned for the workout stimulus provided by themselves or you as their coach. This can cause issues believe it or not 
3.) There could be other issues happening- full body cramps and heat stroke Should. Not. Happen. Period.

This could go on forever… I’m out of time.

Testosterone Check


Now this is a subject I love talking about for many reasons.

1.) I know zero males who want low testosterone.

2.) Low T and estrogen imbalances are effecting men of every age. I wish there were more studies done on “the drive factor” and hormone levels.

Best ways I could think to LOWER my TESTOSTERONE and increase estrogen. Everything a man wants right?

⁃ Drink out of plastic bottles.

⁃ Microwave plastic containers and frozen veggies/rice with and eat the food.

⁃ Boil instant rice in “heat friendly” plastic.

⁃ Sleep less than 6 hours every night.

⁃ Play on my phone, computer, and TV leading up until bed time.

⁃ Eat plenty of soy products.

⁃ Make sure I skip my veggies because eating veggies is for sissies and I’m a man.

⁃ Make sure I use my laptop “literally” in my lap.

⁃ Keep my phone in my pocket. The radiation right near my man parts has to be great.

⁃ Wear tight underwear 24/7 ensuring the area stays nice and warm- fully restricted all day and night.

⁃ Drink plenty of alcohol. Whiskey delta.

⁃ Eat right when I wake up and make sure I don’t stop eating until right before bed. A nice 18 hour eating window with 5-6 meals is “ideal” duh. It “keeps the metabolism firing.”

⁃ Skip all my workouts: why workout when I have a real job?

⁃ Avoid the sun at all costs. It is the leading cause of skin cancer. So there is no reason to be outside honestly.

⁃ Make sure I eat LOW cholesterol and very little saturated fats. But plenty of grains- that will certainly help.

Stay hard my friends.


Without getting overly opinionated just take a look around: many men and boys do not have the drive, motivation, and strong will that you historically read about males. This MAY be because declining testosterone levels and increased estrogen levels. But maybe it’s not. Who knows? It could also be because pregnenolone and progesterone levels are too low… but I’m not a doctor so you could probably ask them 😉


Speaking from experiences of others:


A common “prescription” to low T is Testosterone Cypionate and Testosterone Enanthate. In the sports world these are known as ANABOLIC STEROIDS but in the American world you can pay $20-30 once per week or every other week and have the testosterone of an 18 year old… that sounds great until you look at the big picture.

Many physicians and TRT clinics will prescribe clomid or other selective estrogen receptor modulators (SERMS) instead of testosterone to achieve this same desired effect (boosting testosterone) through medicine… you can google the side effects of clomid and other SERMS yourself… and the cost.

Always keep in mind this is not medical advice and I’m no expert but what the hell do you expect to happen when your :

Pregenolone is low or high

Progesterone is low or high

Estrogen is too low or high

Sex hormone- binding globulin is low or high

Your prostate levels are high

And then you stack hormones on top of this? Paint your own picture it’s not rocket science.

Rather than taking meds or shots to raise testosterone or avoiding both to have one of the leading causes of depression (hormone imbalances) maybe you COULD TRY something FREE… optimize your OTHER hormones which will in turn raise your testosterone without other side effects that can accompany the drugs.



I have seen males increase their testosterone levels by over 200 (many over 300) in 12 weeks by doing intermittent fasting ALONE – no diet changes…. just the restricted eating windows. I also know some males over 40 in the gym with Test levels over 600 and they are not on drugs and they are lean and vascular.

It’s funny that now days it’s so rare that someone has optimal hormone levels that anyone who does almost appears to be on “steroids.”

In my experiences I’ve noticed 8 hour eating windows for males over 21 and 4-6 hour eating windows for males 35+ works magic for hormone panels.

But as always: don’t take this as medical advice and always do some research or find a GOOD physician who can guide you in the right direction. I guess I shouldn’t say right direction that could come off “bad” and sensitive sally might get upset. So uh they can guide you in what I believe to be the healthier direction ?

Intermittent fasting is free… by the way.

FREE VIP Ticket to my 2019 Game Plan

WARNING: This is the longest post I’ve ever made… it’s like a book. Hopefully it makes sense.

Kyle Flowers 2019 Advanced Game Plan

The sheet below was created on Microsoft Excel. Google sheets would work the same. I have never had my plan in writing before. This is part of my 2019 resolution to create “structure.” I have always had these nutrition & activity plans in my head and can follow them without a sheet because it is my “lifestyle” meaning it is routine. HOWEVER, when introducing something NEW… like the first month on something like the “keto protocol” for example then yes, I had to map out the nutrients and log results in an APP like My Fitness Pal. After I learn how something new feels then I know what that type of breakfast, snack, lunch, and dinner looks like. I feel like MOST people who have full time jobs not related to health and fitness and without this type of experience will do much better which a chart or written plan of action. After trying a wide spectrum of “things” like:

Adkins, Paleo, Vegan, Vegan Alkaline, water fasting, dry fasting, juice fasting, intermittent fasting, bone broth fasting, elimination diets, keto, targeted keto, cyclical keto, high carb/ high protein, low carb high fat, whole 30, grapefruit detox, gut recharges, olive oil + lemon juice cleanse, herbal cleanses, non-herbal cleanses, carb front loading, carb back loading,… ( you get the point…) after a while you start to understand food and what works for you and when but you HAVE TO ACTUALLY TRY THEM 100% and pay attention to how you feel and write notes otherwise it’s BS for someone to say they did keto but they don’t even know what it feels like to be in “ketosis” or “I did paleo” but they were eating out at restaurants… Don’t be a fraud- is my point. Give things time to work, see how you feel, learn, make changes, and then take the next step. Health is a lifestyle not a 30-day quick fix.

Not many people got healthy in a matter of weeks just like not many people got chronically sick in a matter of weeks. I mean… take a look around.


I am not tech savvy… hopefully when you click this below you can see the spreadsheet… if not, let me know I can email it over.


kyle flowers 2019 gameplan kyleflowers2019gameplan



Keys to know before you pass go: (or just pass go & collect your $200)

1.) This is “advanced” I would never recommend someone new to follow anything like this plan. LIFESTYLES are complex and nobody is the same. Taking a realistic approach will lead to success, not going 150% then burning out & giving up.

2.) If stuff like this overwhelms you, slow down, breath, keep reading, ask questions, do some research, or hire a coach. Talk to your physician, if they shrug their shoulders & look at you like a sloth then make a switch. Find a dietitian or nutritionist who does not preach the old food pyramid.

3.) This is “non-stressful” to me. I would never recommend someone follow a plan that stresses them out more than it brings sense of well-being and happiness. I’ve been making small health and nutrition changes throughout the course of nearly 15 years now. It’s very rare that I stick to a “strict plan” or rid myself of things I enjoy unless the “things” I enjoy are causing me to lose track of my overall life vision. With that being said, I enjoy feeling my best significantly more than a cinnamon roll 95% of the time. But there’s always that 5% of the time. (Yes, I’m estimating that out of every 100 meals consumed (3-4 meals per day over the course of a month -or- approximately 100 meals) there are probably 5 meals where I have something like pizza, bread, cinnamon rolls etc… maybe 10 during vacation time and possibly as little as zero on a very strict month like the 21 day Pre-Thanksgiving plan.

OVERSHARE: There are zero Thanksgiving or Christmas family gatherings where I do not consume food until I’m sick…that may seem ridiculous to some experts but it is so rare and I live it to the fullest, if I did this for every birthday party that would be every other week it seems like & would certainly take its toll on me. I shared that to note that I do not turn the holiday binge into a two-month extravaganza… I get back on my 80/20 or 90/10 routine as quickly as possible. There is always a “semi-plan” in place to fall back on.

4.) This is MY plan so follow at your own risk. I’m not a doctor and I’m not recommending anyone do any of these things. I weigh 185lbs, I’m a 32-yr. old male, and my activity level each day is written for a reason. The reason: I want to eat for health and longevity but still be able to do what I enjoy (fitness). Last year (2018) I was only working out 2-3 days per week, so this looks night and day different than before…. 2009-2017 evolution of meal planning would be HILARIOUS to look at a compare (you should always adjust accordingly). If I consume as many calories as I did in 2018 while increasing my workout load, I will just break down. With that in mind, if I increase high inflammatory foods in this process, I will just feel like crap again (not worth it to me). People act like getting older just sucks and you’re supposed to hurt… NO being inflamed sucks it doesn’t matter how old you are.

5.) I do not follow this 100% of the time (probably closer to 80%). This is a GENERAL GUIDELINE to keep myself on track. After de-loads, vacations, extended holidays etc. I know no matter how far off the horse I fall I can get right back on track by reverting to this “yearly guideline.” If 6 months into the year I change my routine I will adjust the guideline. (I feel this is where most people will benefit from having a coach or training partner) unless they have the knowledge to make these types of changes on the fly.


CREATING A SHEET “The Nitty Gritty”

This section is to talk you through the sheet as you look at it… if you aren’t looking at it then it might not make sense…? If you are one of those who read everything on your cell phone (good luck).

The YELLOW is highlighting the section that is being described… if you get lost do not worry, +I live day to day lost in thought… just keep swimming you’ll find your stroke.

Day Eating Window (Start-Finish) Physical Activity F3 Target Calories

Far Left: “The Day of the Week – (aka: what day it be…)”
The day of the week is the day of the week. It is what it is. I try to be as detailed as possible just in case.

Day Eating Window (Start-Finish) Physical Activity F3 Target Calories

To the right of that: “Eating Window (Start- Finish)”

The eating window is the time frame in which you consume any food or drinks other than BLACK coffee, green tea, water, or some herbal teas. The first time listed is when I eat my first calorie. The final time listed is when I hit my time cap on calories consumed. After this window I will allow myself chamomile tea or other non-caffeinated herbal teas to unwind before bedtime.
Some people call this “time restricted eating” or “intermittent fasting.” I’m eating in a 7-8-hour window 4-5 days per week, fasting a minimum of 24 hours once per week, and 1 day of eating from sunrise to pass out. I change the eating window daily based on a few things:

1.) Activity level that day and the following 24 hours to follow.

2.) My body composition goals
a. If I’m training for a 5k then I’ll try to cut down to 180, it sucks running distance at 190-195!

b. If it’s beach season I want to look shredded- yeah, I’ll admit it… whatever (I’ll cut carbs for a month- not starve myself or do any kind of bodybuilding cut- just basically changing macros (fats, carbs, proteins) around slightly and the nutrient timing, plus add in the supplements I know work for me to burn fat (no, not fat burners)- it’s not rocket science and it’s not dangerous I promise. I mean always ask your doctor 😉

c. If I get suckered into signing up for a CrossFit style competition then I’ll increase the number of strength pieces in my training, interval work (intensity), and increase carb intake pre/post workout to get around 190-195. I don’t like how I feel at my ideal physical performance weight & I know it is not the healthiest regarding longevity, so I cut back to maybe 1 or 2 of the local comps per year (mainly to support local gyms and have some fun).


Alternating Weeks:

Written as… Week 1: Week 2: Week 3:

Every Wednesday night dinner until 24,36, or 48 hours after I will be doing a water only fast. Every 3 weeks I will start back at week 1 in a yearlong 3-week rotation with the 1st week being a 24 hour fast, 2nd week being a 36 hour fast, and 3rd week being a 44 to 48 hour fast. The eating window, physical activity, and calories for each week fluctuate based around the length of each fast.
I enjoy water fasts over 72 hours, but I was advised to stay under 48 hours based on my bodyfat and goals. -I will still do one 5 day minimum fast per year for personal enjoyment but it won’t be a monthly deal of experimenting like last year for me. I believe the daily intermittent fasting with weekly 24-48-hour fasts will accomplish the desired autophagy results.

“Autophagy”: As Yoshinori Ohsumi and others have described, autophagy is the process by which cells degrade and then recycle unneeded or dysfunctional proteins and organelles (via lysosomes). In bro-science terms I’ve read doctor’s and scientists belief that trained fasting is like “cancer insurance” and it is FREE. If all else fails, the mental aspects of fasting as worth the adventure to me.

“Feast -or- Feast at Will”: This just means I eat as much as my heart, mind, stomach desires. There are no rules on the feast, if I want pizza and ice cream I will eat both and then drink a margarita if I want… although it is a feast at will 95% of the time the foods will still be clean and all real foods cooked and prepared myself… but the crazy cheat meals do happen and I don’t stress over them one bit.. like maybe 1%. If a food causes guilt or stress, then it’s not worth eating in my opinion. If I truly believe it’s a beneficial cheat meal and enjoyable with friends & family then I’ll be thankful for it and enjoy every bite (the mind is a powerful thing: be thankful & happy for what you eat).

***I will explain why I chose each specific eating window and why they change daily when we go over each day of the week.


Day Eating Window (Start-Finish) Physical Activity F3 Target Calories

The 3rd Dingy “Physical Activity”
Daily physical activity is the key factor into the nutrient timing and macros for the day. If one of the activities changes then I’ll make simple tweaks on the fly.
Example: Mondays I plan to do workout in the AM, so my nutrition plan is set around this taking place. If the high intensity training does not take place, then I’m not going to slam a high protein (30-35g) + higher glycemic carb* shakes in the morning… I would revert to a higher fat- vegetable carbs only type of early day. In my previous life, an AM session with 1 or 2 more PM sessions would shake up this entire plan. You must consider your activities when putting together your plan (or a plan for someone else).

SIDE NOTE: this is a huge issue I have with devices and APPs that track “activity level.” Some people may consider 1 hour of steady state or even “orange theory” style exercise to be high intensity -or- a high activity day when in the real world some athletes are getting 10x that amount of power output in 10-15 minutes of strenuous exercise then repeating this multiple time per day. I feel like many trainers, apps, and people in general are making huge mistakes on nutrient timing and total macros based on misperception of activity levels (this is just what I’ve noticed).



“Rest”: I’m considering yardwork, walking (even if it’s the mall), going to the park, swimming (for fun-not laps), stretching, social gatherings etc.

“CrossFit”: High intensity training/ strength, gymnastics, cardio etc.

“High Intensity”: I’m pushing myself as hard as I can…

“Cardio Intervals”: Basic cardio movements done generally ranging from :30 – 5:00 of work with built in rest… I like these sessions to be less than 30 minutes. (Usually 10-20 minutes)

“Stretch”: Not yoga… this is basic 1:00-5:00 holds just focusing on breathing and relaxing. Nothing forceful. “ROMWOD” style.

“Meditation”: This word creeps people out. But I’m not sure why some people are scared to relax, slow down, breath, and feel better? I like guided sessions on APPS like Headspace, YouTube, or more recently getting into the WIMHOF Method.

“Endurance”: Lower intensity, longer duration… but not typically what people imagine (10-mile run) … walking with weight, dragging sleds for distance, farmers carry, biking, bodyweight movements, etc.… these sessions will generally last 1-3 hours. I do not consider this “working out” like the high intensity training. This is mentally challenging and therapeutic to me. I believe the meditative style breathing mixed in with endurance work is top notch or “next level” stuff.


Day Eating Window (Start-Finish) Physical Activity F3 Target Calories

F3 is how I think when it comes to food. I want to eat food to feel a certain way so that requires a certain focus to get the task done.

Food: Will be in green to remind myself to always eat greens. But really the types of food, style of “diet” for each meal or day, and other details.

Feel: Feel is what it is… how I want to feel that day plays a huge role in how I decided to eat. If I need cognitive awareness then I eat high fat, moderate protein, and almost zero carbs. If I need laser sharp focus, then I’ll stack black coffee or yerba mate with the high fat meal (or make a bulletproof style caffeine drink) to enhance the effects even greater. If I’m going to do some intense studying, meetings, or need to GET IT DONE then I’ll stack nootropics on top of the caffeine and high fat meal for example. I know throwing in a bagel or loading my coffee up with sweeteners at breakfast would destroy my entire plan within minutes. My goal is to get others aware of how foods and lifestyle choices truly effect how they feel. Even if a lot of it is mental (which it is) there’s just as much that is not mental (it is physical) and affects us emotionally as well. Don’t want to get too deep let’s move on.

Focus: Focus is the “structure” or plan in place to eat a certain way to create the desired feeling or outcome.

Example: The IDEA of a meal plan is great… to turn the IDEA into real life you have to go to the grocery store, create the proper balance of meals, have healthy snacks ready to go, and have a BACKUP PLAN in case something goes a different direction… because there is almost NEVER a perfect planned week in my life & I’m assuming for larger families that perfect plan goes a different direction the first few hours of the day for most people… have an outline, create a plan, and know what to do when the plan changes directions. This is done through training… the more you train the better you’ll be able to adapt and overcome each obstacle in life.



“Nutrient Timing”: The time of the day I decide to eat simple or complex carbs, fats, or different types of protein sources

“Macros”: Total # of fats, carbs, and protein = calories consumed in the day. I do not follow precise macros unless I’m following someone’s protocol like if I must hit 70% fat, 5% carbs, and 25% protein for the “keto protocol” then yeah, I’ll have to count macros for a few weeks to understand exactly what those numbers look like. But I feel better mentally training myself to know what kind of nutrients I need and when I need them. I also enjoy learning how to deal with certain symptoms or what I like to call MY BODY TALKING TO ME and telling me exactly what it needs… if you feel like your body doesn’t talk to you then just do some extended fasts, mess around with minerals and eating one food at a time to break fasts, and you’ll figure out rather quickly how much your body talks to you. I’m not crazy YOU are crazy.

“Micros”: I’m referring to ALL nutrients inside and out. Vitamins, minerals, enzymes, bacteria, fiber, fatty acids, amino acids, and whatever else is out there… you could have ALL your macros dialed in but with just a few micro deficiencies it may feel impossible to lose fat or gain muscle. I understand the value of macros for most people… but it will never stop being ridiculous to me how overvalued total fats, carbs, and protein are compared to the QUALITY of each fat, carb, and protein plus what each food offers in terms of the micros. It is mind blowing how far lost we are in this aspect. This should be a focus from Elementary, to Jr. High, to High School and beyond we should be taught basic nutrition, farming or gardening, and health. But whatever.

“Higher Glycemic Carb”: I’m referring to any carbohydrates other than vegetables essentially… even if they aren’t technically classified as “high glycemic” I don’t really care… I’m referring to all fruits, pastas, rice, starches, yada yada even if they aren’t all high GI… maybe I should change the wording to NON-VEGGIE CARBS… but it’s my chart so the “experts” can get over it.

“Alkaline Vegan”: This is a very strict list. You can look up Dr. Sebi’s list. I like to play around with alkaline vegan recipes and see how I feel… to many people this list seems nuts… when I eat from this list, I feel great… that’s all.

“Smoothies”: This is not a smoothie king banana & protein shake. I stuff as many nutrients in a blender as humanly possible and aim to get a full day’s worth of nutrients in one super smoothie. Note: not a full day’s worth of macros… a full day of nutrients.

“Salads”: Same concept as smoothie. It is not iceburg lettuce with some tomatoes and cucumber smothered in ranch dressing… this is a dark leafy green chard, kale, dandelion base with significant amounts of healthy fats from extra virgin olive oil (EVOO), hemp seeds, lemon or lime, a high quality balsamic vinegar, fruits, nuts, seeds, and literally every left over fruit or vegetable left in the fridge from the previous week. Anything goes.

“Communicate”: This is important. If people in the house or at work do not understand that I’m fasting -or- feasting or whatever it may be it can lead to some awkward moments. Like hey let’s meet for coffee instead of food because I don’t want to feel like a weirdo, and I don’t want you to feel awkward either. Things like this shouldn’t feel weird but sometimes it happens and that is usually because lack of communication (from what I’ve noticed).

“Post workout shake”: The shake consumed within 1.5 hours post workout.

“High Protein”: I consider over 35 grams in one sitting the high end of protein for myself. This is based off NITROGEN BALANCE. 43 grams of protein is the suggested limit a 200 lb. male should consume in one meal based on protein synthesis and the bodies’ ability to convert ammonia to urea.
I weigh 185 so my goal is 100-120 grams of protein per day. Many gym rats and athletes would think this is ridiculous. Others on steroids or young athletes with surging levels of hormones have a false perspective of how real nutrition works, because their bodies are in a different stage of life than the majority.

Example: A 19-year-old male weighing 200 lbs. at 10% bodyfat should not eat the same amount of protein as a 200 lb. male at 10% bodyfat who is 35 years old who should certainly not eat the exact same as a 200lb male with 25% bodyfat who is 30 years old. This is speaking in generalizations: perhaps the 35-year-old is taking testosterone replacement therapy and has the same hormone levels as the 19-year-old… (testosterone is a steroid- whether the low T clinic wants to say that out loud or not.
Everyone has their own personal goals. Two of mine are to live long and feel great the entire time I live. Eating my bodyweight to 2x my bodyweight in protein is not going to help me achieve those goals.

“Water Fast” If I am dizzy, weak, or light headed I’ll add minerals to my water. This has always worked for me. (Usually ¼- ½ tsp of high-quality mineral salt)
If I have knots in my stomach, I will drink organic black coffee or green tea with additional mineral salt.
Nothing else is allowed.


Day by Day Breakdown

Sunday – Saturday
Here is a breakdown of each day of the week. The who, what, when, where, and why.



Eating Window
Noon- 8:00PM (8-hour window): I’m currently 32 years old and find an 8-hour eating window to be ideal for my hormones and activity level. I plan to drop to a 6-hour eating window around 40-45 years old and I see value in smaller windows for longevity.

Physical Activity
I do not typically work out on Sundays. I stay active with life. If I do too much sitting on a Sunday, then I feel it is harder to get going on Mondays, so I like to move and “be out and about.” I believe too many think of rest as sitting on a couch.

F3- Food/Feel/Focus
Food: Micronutrients (alkaline/vegan) dense day. On Sundays I typically like to break my fast around noon with a massive smoothie or salad that has as many nutrients as possible. I do not care if the meal has 500 or 2,000 calories, the carbs/fats/proteins mean nothing to me. I want vitamins, minerals, enzymes, bacteria, and fiber.
I’ve made the mistakes before… eating a breakfast loaded with carbs before church then I feel brain fog, no awareness, and want to go to sleep during the service… or eat & feel like crap so I skip planned morning activities to be lazy. If I skip the morning breakfast (fast) and either drink black coffee (plain) or tea then I feel great until 11 or noon. It’s important that the first meal I eat is nutrient dense and typically grain free or else I’ll be glued on the couch or just feeling like I’m not excited to be doing XY or Z (whatever is planned for the day). It is amazing how food can alter my mindset. Maybe it is all “mental” or maybe people just don’t understand why they feel a certain way. Whether it is mental or not: I know how food and drink choices make me food.

Target Calories
Sunday’s calories are generally very low compared to my other days. Reason 1: I eat a surplus on Saturdays. Reason 2: I do not generally do high intensity workouts on Sunday (if I do then I eat a little more). Reason 3: I spend a lot of money on nutrient dense food for Sunday & they make me feel great even with low total calories… this leads me into feeling great on Monday rather than how I used to live my life going into Monday feeling horrible & “grinding” until Tuesday.



Eating Window
Noon- 8:00PM

Physical Activity

AM: CrossFit -or- “high intensity training”
The primary fuel source for anaerobic exercise is glycogen, which is manufactured from glucose. When exercising in your anaerobic zone, your body is unable to break down fatty acids fast enough to fuel your workout. Instead, it uses muscle glycogen and ATP stores as the primary fuel source.

The above is why I supplement 5g creatine monohydrate before my high intensity training sessions. Many dietitians, athletes, coaches (many folks) have a strange idea of creatine: I have a few thoughts….

1.) Creatine works. For athletes and for non-athletes (just for health).
2.) Creatine is cheap.
3.) Creatine is backed by science (for those who need it).

Pre/Post workout nutrition: Pre-workout I just take a shot or four of espresso with 5g creatine monohydrate. If I want to cut some bodyfat then I’ll spend the extra on L-Carnitine, Green tea extract, and Beta-Alanine to stack together with the creatine… but I’m on a budget right meow.

Fasted workouts* let me clear the air here… many very high-level coaches & athletes believe not eating pre-workout is a fasted workout. Okay, if I eat dinner at 8PM & workout the next morning that is not a fasted workout. My body (if properly fueled the day prior) has the vitamins, minerals, glycogen, water, etc. (everything is needs) to do one session of training at 100% effort…. THIS IS NOT FASTED EXERCISE.

1 Daily training session:
If this is the only high intensity session of the day, then I will not have carbs pre or post workout! I would rather replenish glycogen over an extended period without spiking blood glucose! I feel this is best for inflammation, mental clarity, and health/longevity.

If I were still completing 2+ high intensity sessions 5-6 days per week then this scenario would be different- there is where eating for performance and eating for health go their separate ways.
EATING FOR HEALTH IS NOT THE SAME AS EATING FOR PERFORMANCE. They can share similarities, but they are not the same. Many athletes fail to see this big picture when preaching to their non pro athlete friends with completely different lifestyles.

PM: Cardio Intervals + Stretch / Meditation/ or WIMHOF

I like this in the late afternoon to unwind from the day & to better assimilate my dinner. If I skip all activity then I will do some pull-ups, push-ups, or air squats before dinner (not a lot) just get some blood flowing to improve glycemic variability.

F3- Food/Feel/Focus

Post workout shake: high-protein+ moderate carb+ zero-fat). I am seeking a positive hormonal response from the aminos and carbs post workout to replenish for another PM workout. If there is nothing planned for the PM, then I will skip out on the carbs immediately post workout and save them for more complex varieties at lunch.

After the post workout shake, I will eat a balanced high fat, moderate protein, and low carb (HFLC) meals for the remainder of the day. I do this 100% by feel. I have weighed and measured foods, counted macros, taken blood glucose tests, ketone tests, and I know what my body needs.

I believe all these tools are useful in training for optimal health: blood monitors, food apps, devices like the WHOOP, heart rate monitors, sleep monitors, etc. When these devices are used properly for training & your results are well documented you can learn what you need to learn BY PUTTING IN THE TIME AND EFFORT (WORKING) and then move on without them! The stress is then reduced, you have learned how you feel and respond to certain foods and different styles of training, and you are ready for the next step at this point!

My mindset or FOCUS needs to be: Energized for morning workout and then focused on work for remainder of the “busy day.” Mondays are busy for me. We have our coaches meeting, we talk about the week, and new “things” always pop up. If I have a big nasty cheat meal on a Monday morning (which is 0% of the time) then I will feel like a slug with brain fog and nothing will get done… then I’ll have an awful Tuesday & the domino effect is full throttle. Mondays must be in the zone!

Target Calories

3,000 – 3,500
I usually have 2 vegetable-based meals ranging from 750-1,000 calories then 2 fatty snacks (like 2 shots of olive oil, a fat bomb, or a bunch of nuts) in addition to the post workout shake.



Eating Window
10:30AM- 6:30PM

Physical Activity
AM: CrossFit “high intensity”
PM: Endurance (Physical & Mental)

F3- Food/Feel/Focus
High-fat-low-carb (HFLC)* with a boat load of vegetables until post PM workout
Post workout dinner: “carb backload”
I enjoy having energy from 5:00AM until 6:00PM. A high carb meal anytime between morning and the PM workout will throw me off my “high horse.” – This is undesired effect.
I structured high intensity AM w/ low intensity PM workouts to allow myself the low carb day and still complete both tasks.

Target Calories
3,500 – 4,000

*The high fat will usually come from 2-4 tablespoons of high-quality extra virgin olive oil (EVOO), unrefined coconut oil, nuts (not cashew or peanut- real nuts), avocado, and hemp seeds.

*The low carb does not mean I’m tracking the carbs, or doing “keto” or really anything other than I’m not eating grains, beans, potatoes, etc. … if the morning workout was brutal then I may have a big fruit bowl in addition to this meal or maybe a smoothie (not a smoothie king- a big super smoothie loaded with “stuff”) and although this is not “low carb” once the fruit is added I’m not really concerned.


Eating Window

Wednesdays are unique because I fast from closing until either 24,36, or roughly 48 hours give or take a few hours on each one depending how I feel. I never torture myself so if I am a few hours off one week then whatever… sometimes I’ll go a few or more hours extra if I feel fine. It’s just a guideline.

Week 1: Noon- 6:00 or 7:00PM

Week 2: Noon-8:00PM

Week 3: 11:00AM -8:00 or 9:00PM

Week 1 is a shorter eating window because the fast only goes for 24 hours.

Week 3 builds up to 10 hours of eating if I feel like I need it… I like to overeat these days (still quality foods- not just a ton of junk- there might be a cheat meal in here but its not just a massive cheat day other than the number of macros consumed. But if all else fails like on vacation and holidays and I eat thousands of calories worth of monkey bread and however many drinks I know my gut will feel fine again after another week on cleanliness+ a solid fast).

Physical Activity

AM: Stretch / Meditation/ or WIMHOF

PM: 4:30 CrossFit “High Intensity”

F3- Food/Feel/Focus

Keto-style noon until 3:00PM then “targeted” 50-75 grams carbs w/ creatine & minerals + caffeine for “pre-workout” surge. I’ve worked out plenty of times without caffeine… ideal or not there are some things in life I enjoy and one of them is a quad espresso followed by some intense exercise… so I’ll keep that until my body tells me to do otherwise.

POST WORKOUT: I will skip the post workout shake or food for a good 1.5- 2 hours in the late afternoons -or- evenings… then “FEAST” for dinner leading into each 24,36, or 48 hr. water only fasts.
I eat a massive surplus leading into fasting days: there are people who advise against this… they probably don’t do the high intensity fitness. I tried this in 2018 and while only working out 2-3x per week it was still very difficult to go hard. Heavy lifting and light cardio feel great if I have my minerals in check. Intervals or workouts relying on glycogen as the primary fuel source (FORGET. ABOUT. IT).

Target Calories

Week 1: 3,500-4,000
(pre- 24 hr.)

Week 2: 4,000-4,500
(pre-36 hr.)

Week 3: (AMAP) = as much as possible
(pre-48 hr.) this is before a 48 hour fast… I would love to go longer but It’s against the rules. Either way, I make sure I’m stuffed going into the fast. I’ve tried getting into ketosis before longer fasts, huge carb meals before fasts, bone broth only, yada yada… I feel best when I just eat a lot of food before. But after you adapt to 72, 96, or 5 day fasts the 24-48-hour ones are a breeze so the only big contributing factor to how much I eat before the fasts is how much ACTIVITY I plan to do during the 24-48 hours.




Eating Window

Week 1: 1 Hr. Feast 7:00PM – 8:00PM
1 hour is a short eating window… but it is basically perfect after 24 hours. I have all my free time during the day to plan out my feast & the food is always 10,000x better than any time I’ve had that food in the passed so it creates “legit” relationships with healthy foods that I may have not really enjoyed before. This is huge for people who do not like a variety of vegetables, herbs, and spices.
The only problem is how many people who do not like a variety of foods are open and willing to do 24+ hours of fasting? I’m not sure- does that answer the question?

Week 2: 36 Hr. Fast (eat Fri 7AM)
36 Hour fasts might be my “sweet-spot” with exercise involved. 72+ hours messes with my training quite a bit, I could not find a rhythm practicing the longer stuff in 2018. 48 hours is doable with great planning and workout selection. 36 hours makes it so that Thursdays are not about food for me at all (opens lots of valuable time) keeps me focused, I never feel starving, I can workout with good intensity, and I get to eat Friday morning. This also makes Friday feel amazing when I eat a healthy meal to break the fast & coffee with fats hits twice as hard—I love every bit of that.

Week 3: 48 Hr. Fast (eat Fri 7PM)
I have nothing to say about this…

Physical Activity
AM: Rest (I hang out with my daughter – we stay active & have fun).

PM: 4:30 Endurance (Physical & Mental)
We generally do high rep body weight movements mixed with cardio (military style training with a crossfit twist- these are my favorite workouts, I like to zone everything out and enter the “nothing box”).

F3- Food/Feel/Focus
Water only (celtic sea, pink himalayan, or Real Salt may be added for minerals) if I feel hungry or light headed/ dizzy then 1/4-1/2 tsp will be added to each water. On 24+ hour fasts I always use mineral salts before workouts. If I am not working out, I try to go DRY fast (no water) and avoid putting anything else in my body as well as skipping showers for the day & deodorant. Don’t freak out, unless my friends are horrible and just don’t tell me, I feel like I smell just fine… I used to be a germaphobe who would take 3-4 showers every day (not joking) & this feels much better than those days so I think I’m doing alright for many reasons.

Fasted military style endurance workouts will work on physical and mental capacity without wrecking my soul with high intensity training during a fasted state. I can get deep in the zone- I feel like I get extra endorphins released when I hit my “prime” heartrate (145-155) for an extended period in a fasted state. This is the only time I like to work out without caffeine. So many experts are pro-caffeine while fasting – I think its night and day different (based on how I feel) & prefer going the longer ones with water only.

Target Calories
Week 1: (FEAST) Eat until I feel great. I like this to be CLEAN food not a big cheat meal. I save the cheat meal feast for Saturdays. Fridays are always busy for me & I have to be ready for the AM training session so the massive cheat meal & waking up with bags under my eyes just doesn’t do it for me on Thursday nights.

Week 2: ZERO (Fasting)
Makes nighttime very simple. Catch up on some reading & plan Friday morning’s meal to “break-fast”

Week 3: ZERO (Fasting)



Eating Window

Week 1: Noon – 8:00PM

Week 2: (Break 36 Hr Fast) 7:00AM-3:00PM

Week 3: (Break 48 Hr Fast)(7:00PM FEAST)

Physical Activity

Week 1: AM CrossFit “High Intensity”

Week 2: PM CrossFit “High Intensity”
I save this high intensity session for the PM because the 36 hr. fast lands me eating in the AM so I can fuel up all day and have a much better workout.

Week 3: Stretch / Meditation/ or WIMHOF
I skip the high intensity session this week because I’m 36+ hours fasted and it’s a perfect time to de-load and heal mentally and physically. I used to only make time for this on vacations… then I realized how amazing life felt when I did it regularly. Just make time to breath and think ALONE in a peaceful place.

F3- Food/Feel/Focus

Week 1: Post workout shake: high-protein- high-carb-zero-fat seeking a positive “hormonal response” then balanced high fat low carb (HFLC) micro focused meals remainder of the day.

Week 2: Eat balanced meals until workout then FEAST post workout.

Week 3: Water only until FEAST.

Target Calories

Week 1: 3,000-3,500

Week 2: 3,500-4,000

Week 3: (FEAST)



Eating Window

There will be plenty of cheat meals or whatever in here. People will make comments like “I thought you were healthy.” & act like you are an alien who never eats anything “bad” … or make you feel like a hypocrite for saying foods are poison and then there you are eating the “poison”… it’s okay… I just don’t hang out with these kind of people and they are probably glad they don’t have to hangout with me either so it’s a win for both parties.

Physical Activity

Even #’d Weeks: Endurance + CrossFit
Odd #’d Weeks: Endurance + Rest

F3- Food/Feel/Focus

Eat and drink anything my heart desires. #nostress

There are a few personal rules though:

1.) I do not eat trans-fat. Ever- unless it is unknowing.

2.) Only 1 meal of the day will have wheat MAXIMUM. This included whole grain or whatever…. Any kind of wheat will have 1 meal cap. Back to back meals with wheat takes things to a whole different level. I’ve made the mistake 7,357 times and I’m certain it will happen again one day but man… it makes a huge difference. Don’t worry, if you are in denial about this I was once in those same shoes.

3.) Only 1 meal of the day can have a good amount of highly processed sugars (like 20+ grams) and I’ll make sure I get some blood pumping before this is consumed with some pushups, squats, or whatever it takes. I’m not just sitting on the couch for 6 hours then slamming ice cream…

These personal rules are more for personal sanity…. I’m willing to enjoy and live life to the fullest when it comes to food (I’m not orthorexic) or whatever but there is a line between over indulgence & ruining how I feel for a week. If I am stressed about eating something, then it’s not worth eating. If I am going to enjoy it then I make sure it is awesome and I love it.

EX: if someone offers me a store-bought cookie that’s a week old then its not worth it to me. If someone offers me a pazookie from BJs with ice cream on top then I’ll go into a food coma & suffer the morning allergies every now and then to remind me that YES that tasted amazing but NO it is not worth feeling like this day in and day out over -or- having to live off medications when I’m older.

Also, there are plenty of homemade recipes that I can make just as tasty as these “cheats” without 1/10th of the damage… I call these “damage control” treats & I enjoy them periodically throughout the week in such small “snack” amounts that they are not really a cheat meal.

Target Calories

What are calories?

After Action Report
I hope you enjoyed this game-plan. I think most people can take the first step of just creating a spreadsheet and MAKING IT AS SIMPLE AS POSSIBLE. Like buying a Christmas tree for the first time, then adding a few decorations every year until the tree is full… then taking things off the tree to replace them with things that excite you more until you have your perfect tree. That may sound cheesy (its all good) but in my opinion big lifestyle changes must start basic and evolve over time. After you take 1,000 baby steps you will look back to the starting point , relax, & say…