ANABOLIC DIET

LET'S FACE IT: Welcome to the

DIETING SUCKS Military Fit

Eating Regimen!
In the pages
Over the last 8 years I have tried them all and
nothing has worked as good like what I am that follow, I’m
going to breakdown for you here. I’ve tried Keto, going to show
Low-Carb, Paleo, Whole 30, Meals Every 2-3
you the
hours, and Juice Fasts. I have found all those
things to work, but none of them to be simplest and
sustainable over time.Same goes for working fastest way I’ve
out, I’ve done everything from Crossfit, to yoga,
to Orange Theory, to running, to HIIT, to lifting
discovered to
weights.My wife would probably tell you I am a STAY FIT.
human experiment for diets and workouts, so I
can see how my body responds.
STAY READY.

Well, a while back I had a surgery and moved my family across the country
from Charlotte, North Carolina to San Diego, California. During that time my
weight pushed north of 200 pounds and my body fat percentage wasn’t
something to be proud of. Frankly, I was definitely over estimating my
output and underestimating my input. Either way, I needed to fix it, and
there was no better time than now to take all those experiments, mash
them up and create my own process to get in the best shape of my life.
It had to accommodate my life and be sustainable. I sure as hell wasn’t
going to do some extreme soul sucking diet challenge that made my family
miserable.I have 2 kids, we travel, we eat out a lot, we spend weekends at
tournaments, we like donuts, and I enjoy cold beer on a hot summer day.

So, I came up with the plan in this report and started following it. The
Results are outstanding, and it became an easy lifestyle.

Before I get into the actual Regimen I want to give you some of the biggest
takeaways I have had over the years from different coaches, trainers, and
programs.They are the springboard to success with any diet.

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 Don’t diet. Make a lifestyle change.
Diets are Fads. It’s why your success
depends on your willingness to make a
lifestyle adjustment. Luckily, our way of
doing things makes that change is easier.
One easy change to make is to use a food
prep company to deliver your meals. You can
keep them at the office or in a small cooler in
your car if you are a coffee shop millionaire.

Focus on burning more calories than you

take in.
There are all kinds of programs and
diets, but when you boil them down to
the purest form it comes down to
Calorie Intake vs Exercise Output.
Uncontrolled calorie intake and lack of
exercise results in fat gain. If you follow
our meal plans and recommendations
this will become easier.

Do something active everyday.

Creating an environment where you
can workout 45-60 minutes every day
is a must. Look at this as an
opportunity to get some alone time in
your busy life. Listen to a Podcast,
Audio Book, or Slayer - whatever it is,
just make time to do it. NO EXCUSES.

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 Track the data.
I recommend tracking your food intake for 30
days, so you can get a REAL Idea on what calories
you are truly consuming. Once you know that it
becomes easier to monitor. Also, keep in mind
that weight changes up and down daily. These
fluctuations are part of the process, so don’t get
frustrated. Just play the long game whether your
goal is to lose weight or gain muscle.

Eat some carbs. They aren’t bad.

Every diet and so-called "expert" seems to
hate carbs and, frankly, I don’t know why.
They are not bad for you. You just want to
eat good ones and minimize the bad ones
during your On Days. That being said,

Let go of food guilt.

I was shocked when I stopped giving a shit
about what I eat. Carbs breakdown into
Glucose, Proteins breakdown into amino
acids, and fats breakdown into fatty acids.
They all breakdown and the only difference
is the quality and how they make you feel.
As a buddy told me once, you can get all
your Carbs from a box of Fruity Pebbles, but
if you feel like crap, are you going to keep
eating them?

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 Have Reset Meals
Have a reset meal a couple times per week. This
is where you eat what you want, satisfy cravings,
and help your body replenish. Depending on your
goals depends on how may Reset Meals you
have per week. If you are trying to lean down
then keep it to One. If you are maintaining, then
2-3 will be okay. The key is to enjoy the meal
and not let it linger into a multi-day binge.

In the following pages I will breakdown exactly what I discovered as the

best eating regimen for staying lean.
Over the years I have experimented with every imaginable plan or diet and
found that combining components of the Anabolic Diet and Intermittent
Fasting have helped me get rapid results and most importantly maintain my
ideal body comp.
In civilian terms, the Anabolic Diet is a High
Protein, High Fat, and Low Carb eating
ANABOLIC IS regimen. This is not to be mistaken for a
Ketogenic Diet, which is basically a No-Carb
THE WHAT diet. Intermittent Fasting is simply reducing
AND FASTING the window of time that you consume
calories. It’s more about an eating pattern
IS THE HOW then exactly what you eat. I follow the 16/8
Protocol, which is fasting for 16 hours and
then only eating within a specific 8-hour window. For example, only eating
from 11am to 7pm or 12pm to 8pm.
There is a 3rd Component to this Regimen and it’s my favorite one. These
are your Reset Day(s). It’s what makes this more of a lifestyle change
instead of one of those other Yo-Yo Diets. When our bodies are operating at
an optimized state throughout the week, it's good to replenish and relax for
a few meals. On replenish days, I stick to my Fasting Window, but I eat
whatever I want within reason. For example, I'll enjoy a cheeseburger with
fries or chocolate chip pancakes. I even kick back with a couple cold beers
while watching football. The key is not using this as an excuse to binge and
not stop.

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 A typical week for me is Anabolic Fasting Sunday - Thursday. Friday will
include one clean meal and one reset meal. Saturday I tend to eat what I
want - even a bag of Cheetos if I feel like it.

One last thing that is unique about this regimen is our Nighttime Carb
Spikes. My carb spike consists of a banana and big scoop of peanut butter.
If you are training really hard, then this can be a nightly carb spike. If you
aren’t training as hard, then you might want to keep it to a 1x Mid-Week
carb spike.

Here is a sample weekly plan…

DAILY MEAL PLAN (SUN - THURS)

2 Meals Per Day - Protein, Vegetables, Fats
1 Protein/Fat Snack (if needed)
Optional Nightly Carb Spike - Banana and
Peanut Butter as final snack
Carbs will end up being around 130-150
per day

WEEKEND MEAL PLAN

(STILL EATING DURING NORMAL WINDOW)
Friday - Healthy Lunch and Dinner Reset
Meal
Cheeseburger/Fries and Ice Cream
Saturday - One Healthy and One Reset
Meal
Sunday - Resume normal regimen

Depending on your desire to maintain weight, gain weight or lose weight

will determine how many reset meals you ultimately have per week.

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