Full Throttle Fat Loss PDF, eBook by Dr. Kareem Samhouri

by Dr. Kareem F. Samhouri, CSCS, HFSNeuro Metabolic Fat Loss & Pain Expert

NOTE: This 5 Day Fat Loss Accelerator program

was written for anyone out there that believes their

bodies won’t respond to fat loss. That’s untrue; it’s

just that you’re not communicating with your body

in a way it understands. Let me walk you through

the process and help you guarantee faster fat loss

from here on out.

FullThrottleFatLoss.com

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Start Losing Fat Right Now!

I’ve written this manual to teach you about the breakthrough moment in your fat loss program... the moment where it all fits together and you become unstoppable.

Welcome to a new era - a time when you cannot help but lose fat as fast as possible.

We’re on a mission, and from now on, you and I will be working together to ensure your success. It’s time you envision your body changed: you’ll be leaner, stronger, more energetic, and more attractive.

This is not magic - it’s science.

As a Doctor of Physical Therapy and Kinesiologist, I’ve spent my entire career learning from the best movement scientists in the world, and I’ve done this for you. I realize how important changing your body into your ‘ideal’ shape is to you, and I won’t let you down. I specialize in

human movement, fat reduction, and pain removal.

Week 1 Week 5 Week 9 Week 13

0

1

2

3

4

Normal Fat Loss New Fat Loss

“Normal” vs. “New” Fat Loss (in pounds of fat lost per week)

lbs. o

f fa

t lo

st

/ w

eek



In the next several pages, you’ll learn about the intricacies of your body and why you may not be seeing the results for which you have wished. We’ll be talking about a lot of things that may seem to be common sense once you read them. This is a great thing, because that means you’ll move forward - empowered.

It’s funny how some stuff just makes sense when you learn it... and then there’s no looking back.

But... before we go any further... let me explain something to you:

It’s Not Your Fault!

Ok, well, it’s partly your fault... you’ve made a bunch of lifestyle decisions that have probably resulted in you gaining weight, but then you made a good faith effort to get rid of it and that didn’t work. Part 2 is what we’re going to be talking about right now.

You’ve been fooled, misled, and wronged. I’m sorry, on behalf of my industry.

Unfortunately, there’s a business behind health and wellness, and there are many companies out there that would like to see you continue to use their products indefinitely; this means that they need you to stay fat. That sucks. The same thing happens in the pharmaceutical industry.

We’re not talking about a conspiracy. We’re talking about a simple business formula. Staying overweight keeps the diet industry rich. Deceitful marketing makes this possible, because it’s easy to confuse an over-aware marketplace. Every little tip, trick, and piece of advice you hear about losing weight the “easy” way is complete bullsh**.

Losing weight sucks. It takes work... hard work, but not a long time. Losing bodyfat requires that you ‘shock’ your body with every exercise you do. There is an efficient way to do this, which we’ll discuss shortly, and there is hope.

You Have The Power To Succeed - No Question About It.

I’ll prove it to you...

Have you ever been disappointed in a bad grade that you received in school growing up?

Sure enough, time passes, and you pull your grades up. You work hard, you lose the idea of ‘possibly passing,’ and you fully engage yourself. Your potential becomes limitless, and everyone around you becomes surprised by your amazing turnaround.

Fat loss is the same thing.



You’ve failed, sure... but that doesn’t mean that you’re going to fail. That’s way too pessimistic for me, and I believe in you a whole lot more than that.

This is all about taking small steps in the right direction, but having the end in mind the entire time. A lot of people make the mistake of saying “well, I guess I can try “x” diet or “y” exercise program - maybe it’ll work this time?”

Sorry, that’s doomed for failure. You need a better plan.

You see, you need to know what you’re doing from now until the time you hit your goal, and you have to lay out your plan ahead of time. But, first, you have to know what a good plan is. That’s the main discussion for today:

Here’s My #1 Tip To Start Losing Fat Rapidly: Plan To Progress Towards Your Vision.

Most people make a fatal mistake in planning their fat loss program. They fail to plan beyond step 1. If you did this in any other capacity in life, you’d never become successful. If you never planned to graduate high school, you’d never get through more than one grade of elementary school. If you never planned to graduate from college, you’d probably never even select a major or have a career. If you didn’t plan to have a family or buy a home, you’d be stuck leaving everything up to luck, and the chances of your success would go way down.

Let’s start by making a plan:

Step 1) Establish what kind of shape you’re in today.

Step 2) Realize your strengths and weaknesses, and

decide how you can use both to your advantage.

Step 3) Figure out where to begin and make a plan

that is realistic and aggressive. Nothing ever happens

in life without a bit of dedication to the cause.

Step 4) Find your vision.

Step 5) Outline every step to reach your vision.

Step 6) Begin.



Step #1: Establish what kind of shape you’re in today.

Be honest with yourself. On a scale of 0 to 10, where:

0 = Almost dead, barely can move around your own house.10 = Olympic-caliber shape, unstoppable.

Where are you today?

When you take an honest look at your current fitness level, it’s often surprising to see how low you’ll actually rate yourself. This scale is much more important than any other, in my opinion, including height and weight charts, BMI, or bodyfat. If you’re in terrible shape, relative to where you could be, then you’re doomed when it comes to losing weight.

This is especially true if you believe you are doomed. Your belief system will affect your results more than words can express. If you believe you ‘can’t’ do something, you won’t be able to do it 99% of the time. On the other hand, if there’s an explanation for when you can’t do something right now, then it’s much easier to envision yourself becoming successful in the future.

If I know that I’m doing an exercise that appears to be above my (3/10) level, then it stands to argue that I can progress up to a (5/10) and expect to be able to do it then. Without feeling discouraged by my lack of success, I can reverse this feeling and shoot for a goal instead.

Through realization of this goal, I know I’m on my way.

This is also true with your nutrition. Think about it from this perspective: Your nutrition is your energy level for the exercise to come. If you think about food as ‘fuel’ and exercise as ‘fire,’ then you want to add as much fuel to that fire as possible to change the flame from ‘red hot’ to ‘blue hot.’ This is your key to increasing your metabolism, which will ultimately determine your caloric expenditure.

Your caloric expenditure throughout the day is where your fat loss cycle deserves emphasis, not within a given workout. Ultimately, your body needs food that can sustain energy levels to undergo a ‘traumatic enough’ incident during your exercise program to force a repair process to take place for the next 2-3 days without crashing. In doing so, you’ll keep your metabolism high in between workouts and lose more fat.



Step #2: Realize Your Strengths And Weaknesses,

And Use Both To Your Advantage

Your body is your body.! Learn about it.

Have you properly evaluated yourself for individual differences in order to best customize your program?

Your body will respond differently than other people's bodies, yet this point is so often ignored.! I realize that it can be tricky to know how to customize your fat loss program for your needs... but that's what I'm here for.

I'll teach you along the way, and I'll help you master this when I release Full Throttle Fat Loss.! However, in the meantime, I'd love to give you some things to think about in order to master your results and look great forever.!

1. Are you fast or slow-twitch biased?2. What is your daily energy in the morning, noon, and night?3. Are you a visual learner, tactile, or auditory?

Let's dive a little deeper in each one...

If you're biased towards fast-twitched muscles, you are probably great at sprinting, putting on muscle, and reacting to things quickly.! If you're biased towards slow-twitched muscle, you are probably full of endurance, have a difficult time building muscle, and you have a slow reaction time.

Whatever you are, there's a specific method to capitalize off of your strengths and balance out your weaknesses.! Are you purposely choosing to workout in your own strength category (meaning that if you're fast-twitched you do mostly fast-twitched exercises)?!

This is a really good way to get a great workout and spike your heart rate, but it might be the

reason you have plateaued.!

Instead, think about periodizing your program to work within your strengths while strengthening your weaknesses for a period of 3-6 weeks at a time.! This will help you balance out your muscle twitch imbalances and get a greater effect from your exercise program.!

If you spent all of your time working within your weakness, you'd never get anywhere and you'd probably become discouraged.

I don't blame you.

How about your daily energy?! What's that like?

If you know you have the most energy in the morning, that's when you have to workout most



days of the week. However, I recommend that one day of the week, you purposely choose a lighter workout and do it in the afternoon, in order to teach your body to speed up when it feels weak and low on energy.!

You'll be amazed by the difference.

Finally, how do you learn best?! Do you prefer to watch and do, be guided by someone else, or

listen and perform?

Make sure that you understand how you learn best before attempting a new program - if you are a visual learner, bring an iPod with you to the gym and watch the exercise right before you do it.!

If you are a tactile learner, pay attention to the feeling of each muscle as you go through a movement or hire a personal trainer to guide you with tactile-reinforcement until you get situated.! It'll be well worth it.!

Lastly, if you're an auditory learner, then all you really need is an audio track that guides you through every movement while you exercise.! This means that listening to music may be very distracting for you.



Step #3: Figure Out Where To Begin And

Make A Plan That Is Aggressive

Nothing ever happens in life without a bit of dedication to the cause.

Extreme, focused efforts produce extreme, predictable results. That’s the only way to ensure your success. This much is a given.

Developing an aggressive, but appropriate starting point is essential to create a culture of positivity surrounding your fat loss program. Crafting a positive experience with exercise is monumental in your plan to succeed. Every exercise session needs to inspire you. Every meal needs to feel great. Without this, you’ll develop a habit of resenting fat loss overtime, and your brain will figure out subconscious ways to sabotage your efforts.

Instead, start where you belong. Find a program that allows you to adapt over time. One of the most important aspects to doing this in an exercise program is having a program that is interval or time-based in the beginning. This allows you to work on intensity in the beginning.

What feels intense for you, is.

Your body is smart, very smart. If you are huffing and puffing and running out of energy, it’s much less important how many reps you’ve done than this feeling in and of itself. So long as you keep track of what you accomplished today and work to accomplish a bit more tomorrow, you’re constantly progressing.

Your results are already on their way.

In order to find a program that is appropriate to your level, I recommend that you evaluate it based upon 3 criteria:

1. Trust2. Logic3. Emotion

Do you trust the person who designed your program to guide you towards the best and safest results? What are his/her credentials? How about the results they’ve achieved with others?

These are all important questions, and you deserve answers. Don’t be too quick to buy into a program or method that is unsubstantiated by good science and education. Your body is way too important to take that sort of risk.

A good example of this in another aspect of life would be taking your car to a friend down the street to repair vs a mechanic. Most people would agree that you can’t take your car to a friend who’s never worked on a car before and expect equal results. Then why is it that we so often



listen to someone who’s barely ever had experience training anyone, or who is hardly credentialed to do so?

There’s a reason that I spent $250,000 educating myself in the human body: You.

You need someone to trust; you need a mentor you can depend upon.

That’s my job.

As for developing a plan that’s aggressive, that’s part ‘B’ of this equation. Once you know you’re in capable hands, it’s time to take things to the maximum capacity possible. Nothing happens slowly - at least not nearly fast enough ;-)

It’s important to know that you can push yourself to new levels and beyond, safely. It’s important to surprise yourself on a regular basis by your innate ability to conquer anything you set your mind to. And it’s important to understand your true workout potential in every workout you do.

The best way to do this is by constantly pushing the envelope and developing a habit of success. Amaze yourself today, and you’ll amaze yourself with your results tomorrow. It’s the fastest and most predictable way.

As for getting yourself to commit to something aggressive without ‘wimping out,’ I have a solution. Think about the benefit of only having to make this decision once, instead of over and over again. Most people walk into the gym and then decide what to do. They complete a program and then decide what to do next. This is doomed for failure.

Instead, establish a progressive plan that starts today and ends when you have mastered your own goals. For example, you might want to lose 30 pounds. Let’s take a look at this goal, for example, and dive a little bit deeper:

Goal: Lose 30 pounds in 16 weeks.

Larger Goal: Keep this weight off and look exactly

the way I want to (lean, strong, and healthy)



Phase I of goal achievement: Find a program that is capable of helping me lose 30 pounds in 16 weeks.

Phase II of goal achievement: Find a good maintenance program that will help me keep the weight off and offer me a second benefit, so that I don’t feel that I’ve plateaued. For example, I may want to gain 5-10 pounds of muscle or increase my athletic ability or balance.

Phase III of goal achievement: Recovery from increased intensity in order to allow my lifestyle a chance to re-balance and re-evaluate what I want to do from here. Set new goals.

Phase IV of goal achievement: Phase I repeated, but with new goals in mind.

Do you see how this works?

You should plan, at the very least, the first 3 phases right now. This is the best way to succeed. Otherwise, you’ll get where you wanted to go, or fall a bit short, and then quit. This is where rebound weight gain comes from.

Frustrating... I know.

But there’s an easy solution. Create an aggressive plan today. No one said you can’t modify it a bit along the way, but you need a fallback for the darker moments of your experience. You may have life events that feel as though you can let go of your fitness program, but when you realize that you’re only ending Phase I, you’ll find a way to commit and re-prioritize.

On the other hand, if you thought you were ‘almost there,’ you might just quit and never come back... ultimately, you’d be creating a self-defeating belief system that results in accidental self-sabotage.

In order to dominate your goals, you need to see 3 steps in front of them.

Fitness is a game of chess. Have a strategy.



Step #4: Find Your Vision

Goal realization isn’t just about having a goal and hitting it. It’s about integrating all 5 senses into your goals: Sight, Hearing, Taste, Smell, and Touch.

Instead of practicing a statement like: “I’m going to be 30 pounds lighter”, I’d suggest you practice the following exercise in its place:

Picture yourself walking by a mirrored building, 16 weeks from now. You’re actually thinking

about when you read this, but you’re sort of distracted at the same time. The wind is blowing

and almost knocks you backwards, but then your core kicks in and you withstand the pressure.

Suddenly, you feel your abs on, your legs tighten a bit, and a smile come to your face. You

happen to glance to your right and you see your own reflection... what?!

You’re shocked. You look familiar, but 30 pounds lighter.... except you’re wearing the same

clothes you’re wearing today, and they look totally silly. Somehow, you’ve lost weight so quickly

that you didn’t even realize it was time to buy a new wardrobe. No wonder no one has said

anything to you yet... you’re not showing off.

You keep walking down the street and now that you’re so happy, you begin to realize that you’re

no longer focused on appearance, so you take better notice of your environment. There are

flowers to your left, and the breeze sends the smell in your direction. You can almost taste the

pollen, but you have a stronger sense of the delicious, healthy lunch you just ate.

Boy, this feels great. It’s like no time has passed at all... in fact, somehow, as you reflect upon

this moment, you feel even younger than before. The most shocking part of the reflection you

saw in the mirror is that you actually look younger, not the same age, and not older.

You smile to yourself and walk on. Next stop, the clothing store. It’s time to reward yourself with

a brand new pair of jeans and a shirt that brings out your new figure.

**********Do you get it?

This is so much more powerful.

You have to see everything, and create a tense to your experience. It’s almost present, but not quite, except your age has somehow reversed by a year or two and you look younger. It’s your body, today, just better. Not the old you, not the ‘new you’. The ‘current you,’ but just more desirable.



Step #5: Outline Every Step To Achieve Your Vision

Ok, great. Now that you’ve got the vision, it’s time to take it a level beyond. Let’s detail how you’re going to get there, step by step, and show you how you need to progress along the way to reach your goal.

30 pounds in 16 weeks = approximately 2 pounds per week.

Understanding that weight loss normally is a bit easier in the beginning than when you get leaner, let’s start this as 3 pounds for the first 6 weeks. Boom! 18 pounds down, 10 weeks to go.

Now, in weeks 7-16, you’ll need to lose 12 pounds. That works out to be about 1.2 pounds/week, so let’s shoot for 1.5 for another 4 weeks. Boom again! You’re up to 24 pounds in 10 weeks.

6 pounds to go, and you’ve got 6 weeks to hit your goal.

How will you get there? What will need to change? Will you be able to keep doing the same thing?

No way... you’ll need to speed up your results and add intensity to your workouts. Essentially, without carving out a whole lot more time in your schedule, you’ll need to learn how to get more work done in about the same amount of time. This seems like a reasonable solution, but you’ll need to know it now.

This is where the ‘new’ fat loss method comes into play. After you develop your Fat Loss Plan of Attack (see below), we’ll talk more specifically about how you can actually accelerate fat loss over time, instead of watching it slow down. Much easier!

Okay, we got a bit ahead of ourselves. Let’s go back to day 1. What would motivate you to get to week 2? Maybe tighter abs?

Cool - let’s make sure that the first 7 days of your program focuses on fixing your posture and tightening your abs. This way, when you stand up straighter, you have less of a belly bulge, and when you tighten your core, you feel your pants fit looser. You’re well on your way.

Week 2 - what’s it going to be?

You see where this is going? Not only will we have numbers and visions as goals, but specific ideas of what to expect and help guide us towards our goals. This way, we feel accomplished along the way, not only at the end.

I’ve put together this chart for you - please print this out and fill it in. Line 1 is only an example, for your benefit. You’ll want to post this on your refrigerator, or somewhere else that you see every time you walk into your kitchen:



Fat Loss Master Plan of Attack:

Goal: Time Frame: Emotional Response Need To Know You!re

Progressing:

Lose 3 Pounds 1 Week Pants feel looser, abs are tighter.



Step #6: Begin

This is the easiest step, because I’ve laid it all out for you. Stay tuned for an email in the next few days where I’ll be guiding you through the exact formula for guaranteed fat loss progression and success:

Accelerated Fat Loss = (# of METs used) x (# of Joints Involved)

HINT: It’s a good bet you’re training the wrong system in your body.

In the meantime, here’s a quick and easy 5 minute exercise program I’d like you start on right now, so you can start to feel and see results in the next 14 days. Do this every day at least 2x. It’s important that you commit to this.

We’re on a voyage now, and I won’t stop until you succeed.

Your Next Step - Begin Your

5 Day Fat Loss Accelerator Program:(click button below for full explanation)

Day: Exercise: Nutrition: Ninja Fat Loss Mind

Control TM:

1 2 rounds - easy Focus on hydration Set all goals using

method above.

2 1 round - sprint Zero sugar, zero carbs

(except veggeis)

Rehearse goals in the

morning, afternoon,

and before you go to

bed.

3 2 rounds - fast Protein only Write down 3 things

you!ve done right so

far.

4 3 rounds - easy Hydration + 6 meals Rehearse goals in the

morning, afternoon,

and before you go to

bed, including what

you!ve done right each

time.

5 2 rounds - sprint Zero sugar, zero carbs

(except veggeis)

Reflection Journal

Begins.

Copyright 2011 - FullThrottleFatLoss.com

Click Here For Step-By-Step Exercise, Nutrition, and Mindset Instructions to Accelerate Fat Loss In The Next 5 Days.



[1]

Eat Fat, Build Muscle, Lose FatThe funny thing about getting rid of fat on your body is that you need to eat fat to get rid of it... this is HUGE.

FAT LOSS NUTRITIONTHESE NUTRITIONAL RECOMMENDATIONS ARE A COMPILATION OF MY BEST TIPS AND TRICKS REGARDING NUTRITION FOR FAT LOSS. ENJOY :-)

THE MOST DANGEROUS FAT LOSS DIET IS LOW FAT...IT WAS REALLY STRANGE WHEN I FOUND OUT THAT WHAT I WAS EATING WASN’T HEALTHY AT ALL... I WAS EATING A LOW FAT DIET, CONSUMING AROUND 1500 CALORIES A DAY AND GAINING WEIGHT - LET’S END THIS, NOW.

I spent years trying to figure out how

to eat properly. It can be really confusing...

I read all kinds of diet books, took college

nutrition classes at Penn State University,

and even went to Weight Watchers to

figure out how their most successful

clients got results...

I started eating low fat or non-fat

everything. I reduced my caloric intake by

about 1000 calories a day, and I started

doing intense cardio for about 1-2 hours/

day. I managed to lose about 15 pounds,

but my energy level had plummeted and

my body looked malformed. I was

miserable, and I was disappointed in

myself more than words can describe.

What’s worse is that I was a Kinesiology

major at PSU, so this was supposed to be

one of my strongpoints.. Basically, I felt like

a failure.

Unfortunately, the biggest lesson I

learned along the way was that none of the

diet plans I had studied truly worked... at

least not by my definition of the word.

Most people couldn’t keep the weight off,

or they struggled to eat on a daily basis, or

their bodies had changed in some

undesirable way. Even the best results

were sub-par, and I was considered a

success story... at least for awhile.

It’s time to get the story straight. It’s

time for a new era of nutrition for fat loss.


[2]

So long as you exercise, eating your favorite foods is the key to your success.

I’ve had the unique opportunity to develop close

friendships with some of the best nutrition experts in the

world. They’ve taught me things that I never would

have understood without their guidance. In fact,

they inspired a passion for nutrition in me that I

never even knew I could have. I always thought

nutrition was the most boring college class I

took, and I swore I’d rather do anything than think

about what I’m eating... I was dead wrong.

Finding a sound nutritional strategy can be the

difference in feeling energetic all day long, conquering your

workout every day vs hitting the gym and going through the

motions, and developing inflammation in your body that

overwhelms your body’s immune system and prevents fat

loss from taking place as a protective mechanism.

Learning how your body responds to the dietary intake you

consume is really half the battle in fat loss. We’re going to

talk about 3 basic situations, in greatest detail for when it

comes to losing fat rapidly and developing long-term

nutritional habits you can live with to produce long-lasting

results:

1.Specific Rapid Weight/Bodyfat Loss Diet (short-

term)

2.The Live-able Diet (long-term or consistent

weight loss)

3.Nutrition For Energy & Fat Loss (short & long-

term, but not as drastic up front)

As you can see each type of nutritional program

offers its own benefit. Rather than trying to choose one

specific diet to solve all your problems, I’d try asking

myself a few of the following questions:

1. What are my specific goals?

2. Do I have other factors that may interfere with my

progress? If so, can I find a workable strategy that

correlates to both my goal and personal needs?

3. How long of a time period am I giving myself?

4. Howl long would I like to sustain this level of

results?

Find A Fat Loss FriendBelow, you’ll find a picture of my doggie, the Keeley Monster. She’s absolutely my fat loss pal - we interval train together, stretch, run sprints, and even treat patients and train clients. She feeds off of my energy...

Nutrition To Conquer Workouts

EAT PIZZA, LOSE FAT

[3]

The Fastest Path To Nailing Down Your Nutrition:

Perfect Nutrition For Your

Goals

Eat based upon daily

activity level

AssessYourGoals

FindUnrealistic

Aspects of Diet

Commit To Eating

Clean

Observe Reasons Why You

Eat

Determine TargetTime

Frame

Get TheRight

SupplementPackage

Incorporate Cheat Days & Protein

Use the coupon code ‘DEFL2’ when you

grab your first purchase with Prograde and

save 20% instantly!(hint: stock up)

[4]

Assess Your Goals:

Fat Loss

Weight Loss

Muscle Building

Increase Energy

(Live Healthy)

This is good for looking slim and toned, getting ripped, increasing metabolism, and short-term goals surrounding your fitness and nutrition routines. Many times, it doesn’t take any caloric restriction at all (or barely any) to get a great fat loss effect. While your body sheds fat, it builds muscle slowly.

This is important if you are overweight by more than about 10-15 pounds. Below that, fat loss is the most important. Beyond this, it’s important for the health of your heart and other organs that you lose weight. 1-4 pounds/week is the range you should be shooting for (4 pounds/week only for 4 weeks or less)

Building muscle is important for everyone. Without muscle, your metabolism plummets, and you are at risk of gaining weight quickly and becoming unhealthy. Also, building muscle helps balance out estrogen-related hormone issues. It’s reasonable to strive for 1-2.5 pounds/muscle per week in an aggressive plan.

The best way to do this is to eat clean. You’ll be choosing organically, farm-fresh options, and you’ll understand that home-cooking is necessary. The chances are, you’ll spend a bit more money on food here, but less on supplements, doctors’ visits, and anti-inflammatory agents such as cholesterol lowering meds.

[5]

Determine Target Time Frame For Reaching Your Goals:

CATEGORY OF GOAL: TIME FRAME OF GOAL: RECOMMENDED GOALS TO SET FOR THIS TIME FRAME:

Fat Loss 30 Days

6 Months

“I’m so happy and grateful now that I’ve lost 5% bodyfat in the last 30 days.”

“I’m so happy and grateful now that I’ve lost 17% bodyfat in the last 6 months.”

Weight Loss 30 Days

6 Months

“I’m so pumped now that I’ve lost 20 pounds in the last 30 days.”

“I’m so excited now that I’ve lost 35 pounds in the last 6 months.”

Muscle Building 30 Days

6 Months

“I’m so proud of myself now that I’ve lost 4% bodyfat and gained 10 pounds of muscle in the last 30 days.”

“I’m so happy and grateful now that I’ve gained 30 pounds of solid muscle in the last 6 months.”

Increase Energy (Live Healthy)

30 Days

6 Months

“I’m so happy and grateful now that I’ve started eating ‘clean’ in the last 30 days.”

“I’m ecstatic now that I’ve completely transformed my diet in the last 6 months.”

[6]

Find Unrealistic Aspects Of Your Diet:

5-10 servings of fruits and vegetables from 25-30 different fruit and vegetable

variety

Eating fish every day for improved

lymphatic health and circulatory function

(plus memory)

Carb/Protein ‘Energy Combo’

within 15-30 minutes after a workout

Eating a meal within 1 hour of a workout

(balanced)

Shopping for only organic and grass-fed food sources

Keeping things in my kitchen that help me lose fat, not gain

weight and disappoint myself

Finding foods that ‘taste’ good & are also ‘good for me’

Controlling the food that I eat

Eating ‘healthy snacks’

Controlling Insulin levels through my diet to reduce fat

storage from sugars

Controlling caloric intake

(it’s just not something that I

want to do)

Staying on a diet for any more than 1 month (my family

just won’t tolerate it)

[7]

Get The Right Supplement Package:

Eating clean is great, but having enough fish oil in your diet is tough to do on a daily basis. Krill + Omega 3’s help lymphatic function (joint swelling and toxin removal) and circulatory function (blood

flow in your body). A good fish oil also has known effects with mental

alertness. Click here for EFA Icon.

I love Cravers, plain and simple, so I had to include them. They are a healthy snack, relatively speaking, and they are delicious. They don’t have any trans-fats

and they are USDA organic. Peanut-butter is my favorite flavor, and they’re safe for kids. Be careful, though, because they’re addictive...

Fighting free radicals is a part of healthy nutritional habits. Some foods that do this include: small red beans, blueberries, pinto beans, cranberries, and artichoke hearts. If you’re missing these and

want to combat free radicals in your system you can take Prograde

Longevity. This helps fight off diseases.

Consuming at least 0.8 - 1.0 grams of protein per pound of your bodyweight is essential for fat loss and/or muscle building (even more for muscle.) This is challenging, especially with proper timing after workouts.

Prograde Protein helps make that easier if you could use some boost for your diet.

Post-workout nutrition is important within 10-30 minutes after your workout (asap). A good blend of 2 parts carb to 1 part protein is what you need to have an energy boost take place, enhance muscle recovery, and

enhance the effect of the next day’s workout. Workout Shake is my favorite.

Certain foods and spices do an excellent job of lowering insulin sensitivity and decreasing appetite. However, many ‘fat burners’ can be made from very unnatural sources and be unsafe. With proper exercise & nutrition habits,

Prograde Metabolism can burn 500-1500 more calories per day.

[8]

Commit To Eating Clean:

Here are the Top 10 things I’ve learned about eating clean from Mike Geary and Isabel de los Rios:

1. Eat grass-fed beef, other meats, and/or chicken2. Eat organic whenever possible (actually FDA certified organic)3. Stay away from Trans-fats at all costs4. Use almond butter, grass-fed real butter, and coconut oil for all of

your cooking5. Stay away from soy (and other forms of estrogens in your food,

such as xenoestrogens that are on herbicides and pesticides from non-organic food sources, plants, and fruits)

6. Choose healthier alternatives to corn-based products (high fructose corn syrup, Canola oil, and cornmeal-fed animals)

7. The yolk is the healthiest part of the egg, but the key is reducing inflammation in your body as to not develop ‘bad cholesterol’ deposit on your arteries

8. See food as an ‘energy source,’ not craving. Once you do this, your temptations go away because you want to ‘feel great’

9. Consume more protein and stay away from starchy foods with little to no nutritional value

10.Watch hydration. This is key for all other vital bodily function.

*Bonus: Eating clean can eliminate many food allergies & IBS.

[9]

Incorporate Cheat Days And Protein:

Here Are The Top 10 Things I’ve Learned About Cheat Days & Consuming The Proper Amount Of Protein From Joel Marion,

John Romaniello, and Nick Nillson

1. 0.8 to 1.2 grams of protein per pound of bodyweight, per day (ideally based off of Lean Body Mass, or LBM)

2. Low fat, low-carb over a period of 3-5 days can lower Leptin, significantly, and destroy fat loss potential

3. Cheat days can be reasonably followed by fast-days and protein-only days when trying to lose fat or build muscle, respectively

4. Cheat days are better than ‘cheat meals’ - make it a day per week, not a meal or snack per day

5. More protein, period. Even more if you’re building muscle... (1.2 grams/pound of lean body mass for this person)

6. Protein helps build muscle glycogen stores, which is what allows muscle to function

7. Shake days can prove useful for both discipline and cleansing, while also providing the right type of calories for weight loss

8. Eat protein with every meal and after every workout9. Watch bowel habits - should be easy and quick for healthy

digestion10. Stay away from the scale for 2 days after you cheat - it’s a

psychological mindset killer!

[10]

Observe Reasons Why You Eat& Shape Long-Term Success:

Here Are The Top 10 Things I’ve Learned About Emotional Eating & Long-Term Nutritional Success From John Davenport & Sue Heintze:

1. Observe how you feel when you eat (was there a cause outside of hunger?)

2. Hydration is key. Make sure you drink at least 3 liters/day3. Eat your favorite foods, but for the right reasons.4. Create a positive-association with food by using a Positive-

Reward System5. Small, friendly penalties for eating the wrong stuff can be a

healthy habit to follow (such as betting a friend)6. Gourmet food can taste great! ...and it doesn’t have to take that

long to prepare when done right. Following a healthy, but tasteful cookbook can be very helpful.

7. Massive caloric restriction usually results in self-loathing and poor weight loss outcomes.

8. Eat 5-6 planned meals per day to reduce emotional eating and improve metabolism while avoiding hunger/cravings.

9. Plan to eat a lot of fiber. This is easiest through greens and veggies.

10. Low fat diets make you hungry and upset. They are more likely to cause you to be driven back to the wrong foods in the end.

[11]

Eat Based Upon Daily Activity:

Here Are The Top 10 Things I’ve Learned About Nutrition For Workout Days and Non-Workout Days From John Romaniello, Nick

Nillson, Mike Geary, Isabel de los Rios, & Joel Marion:

Workout Days: 1. Pre-workout carbs2. Post-workout shake (of some sort)3. 15-30% more calories for day4. Morning nutrition sets the day5. Get away with more, so enjoy this a bit for long-term success

Non-Workout Days: 1. Go to bed hungry2. Watch hydration for healing of muscles from previous days3. Sugar consumption should be at a minimum 4. Try to avoid cheating on these days - best to work out on cheat

days5. Choose good fats that fill you and keep you satiated.

[12]

Bonus Module: Lose Belly Fat Through Your Diet:

Here Are The Top 10 Things I’ve Learned About Losing Belly Fat Through Good Nutritional Habits From Josh Bezoni:

1. Keep to the outside of the supermarket; avoid the isles.2. For rapid belly fat loss, try to eat 30 grams of sugars/carbs per

day and 30 grams of fiber.3. Clean out the ‘toxic waste’ your body produces by increasing fiber

intake.4. Eat organic; it’s easier on your body.5. A calorie is not a calorie - protein burns 20% of itself.6. Insulin levels are the ‘master hormone’ for your body in terms of

fat storage, in a sense. 7. Calorie-confusion (tricking your body by changing calories in a

certain pattern) allows Leptin levels and other hormones to stay normal, as opposed to caloric-restriction ultimately leading to depletion of these hormones.

8. Don’t count calories. Look at your food choices and eat more natural foods, instead of process foods.

9. Use the fist rule for food choices (to determine how much protein, carbs, and fat to have in your food)

10. Eat mini-meals, not snacks.

[13]

Assess Your Goals:

Fat Loss

Weight Loss

Muscle Building

Increase Energy

(Live Healthy)

This is good for looking slim and toned, getting ripped, increasing metabolism, and short-term goals surrounding your fitness and nutrition routines. Many times, it doesn’t take any caloric restriction at all (or barely any) to get a great fat loss effect. While your body sheds fat, it builds muscle slowly.

This is important if you are overweight by more than about 10-15 pounds. Below that, fat loss is the most important. Beyond this, it’s important for the health of your heart and other organs that you lose weight. 1-4 pounds/week is the range you should be shooting for (4 pounds/week only for 4 weeks or less)

Building muscle is important for everyone. Without muscle, your metabolism plummets, and you are at risk of gaining weight quickly and becoming unhealthy. Also, building muscle helps balance out estrogen-related hormone issues. It’s reasonable to strive for 1-2.5 pounds/muscle per week in an aggressive plan.

The best way to do this is to eat clean. You’ll be choosing organically, farm-fresh options, and you’ll understand that home-cooking is necessary. The chances are, you’ll spend a bit more money on food here, but less on supplements, doctors’ visits, and anti-inflammatory agents such as cholesterol lowering meds.

1. Have I reached my goal?

2. Was my goal Realistic?

3. Do I have the same goal anymore?

4. How can I adjust my goals to best serve my current needs?

5. How could I have been even more successful?

Now that your target time-frame

has passed to reach your goals, it’s time to answer the following questions

and then review the purpose for your upcoming phase:

[14]

Thanks for checking out this guide!

As a review, here’s what you’ll need to do next:

1. Be sure to go the members‘ area and listen to/read all of the interviews I’ve added up there for you.

2. Develop a passion for nutrition by finding a plan that suits you, personally.

Nutrition doesn’t have to be that hard. There’s a fundamental mindset shift that takes place when you finally learn that nutrition produces a reaction in your body that dictates how you live, feel, and interact with others.

Imagine Losing Just 5 Pounds Of Fat



Recommended Daily Supplement

https://goo.gl/diaI4i

• Muscle & Fitness

Magazine

• Muscle &

Performance Magazine

• Ironman Magazine

• ICON Magazine

• Reddit.com

Thomas DeLauer is a well-known health and fitness coach that is

most noted for his personal transformation and knowledge in the

area of inflammation/nutrition. He has been featured on TV as well

as some of the largest Health and Wellness magazines.

The24-HourReboot!

http://tinyurl.com/ENOrganicHealthProtocol

Please Read This Before Starting

This is not a series of random foods, there is a valid

reason behind why these specific foods at a given time

How many times have you wanted to take control of your diet, but

the daunting thoughts of how much you have to erase before you

ever have a desire outcome seem to take over? You’re not alone.

That’s how I felt…

You are going to see some food combinations that may seem a bit

unconventional, but I want you to find the motivation to stick

through this for one day. The purpose of this reboot isn’t to

necessarily help you lose a lot of weight in 1-day, but rather to help

your body be in a prime position to transition into the right eating

habits

It is difficult to start eating well and have it make a difference when

your body still has a negative balance of the unhealthy foods in your

body. The first step is always to give yourself a clean slate to work

with.

Although you will likely see and feel some tremendous results with

this 24 hour cleanse, just note that the magic takes place when you

continue to eat an anti-inflammatory diet that allows you to get the

most out of your nutrients.

This program is a KICKSTART to the way you feel when you give

yourself a clean slate to work with.

Purpose of the 1-Day Reboot

When you have excess inflammation in your body, it can cause intestinal

inflammation. This, in turn makes it difficult to absorb nutrients and therefore

spikes cortisol levels, when this happens, your metabolism can slow down

causing a whole world of problems!

I’m not a huge believer in taking a bunch of supplements or drugs to fix a

problem. The thing is, the science is there to prove that just by eating the

right foods at the right time during the day can really turn things around.

Look, this is a free program that I put out there to help as many people as

possible. It’s effective, but it’s not going to turn around your health for you…

you need to take that into your own hands.

What this cleanse protocol CAN do for you is this:

Give you the clean slate and lowered levels of inflammation that are required

to get the most out of your diet! After this reboot you will likely be absorbing

more nutrients, which means your metabolism will rage faster and if you

choose the right steps at the end of the program, you can make leaps and

bounds above what you would otherwise.


Rules That are VERY Important

• Review the Entire Program before Starting so that You know what to get

from the Store

• Try to do about 15 Minutes of Easy Cardio on an empty stomach the day

that you do your reboot (this mobilizes free fatty acids and helps your

body burn a bit more fat)

• The foods really should be all organic. I know they cost a bit more, but it

is worth it, especially for one day! The thing is, organic foods don’t cause

the inflammatory reaction within our bodies.

• You’re going to have to STAY AWAY FROM GLUTEN, GRAINS and DAIRY

for at least this one day!

• There is a good chance you’ll feel typical detox symptoms during the

reboot, but that’s okay. You might get a slight headache, you might even

get a bit of an upset stomach, but that’s your body working overtime to

fight inflammatory responses!

• If you feel dizzy, or weak, give yourself a bit of honey or blueberries as a

first measure of action.

• Make Sure You Drink at least 0.75oz of Water per Lb of

Bodyweight!

As with any program, if you feel exceptionally dizzy or weak, contact a health professional.

How You Transition Out of The Reboot is Critical – PLEASE READ

How many times have you done a cleanse and rebounded worse after the cleanse?? Let’s make sure that doesn’t happen!

Look, as much as I would love to ask you to support what I do and try my full 7-day reboot, I really just want to make sure you have success with this program. Honestly, it pays dividends to see people have success with this program and get motivated to start making the right changes.

Here’s a few tips on how to transition out of the Reboot:

1) Continue to Drink 0.75oz per Lb of Body Weight for 5 Days

2) Do Not consume more than 2500mg Sodium for 5 days (unless required for a condition)

3) SLOWLY increase the amount of food that you consume after coming off the reboot. DO NOT BOUNCE right back to old habits, that is a recipe for weight and bloat rebound

4) Phase out the high amounts of fruit, and begin to introduce more in the way of fats like coconut oil, almond butter, olive oil and even nuts like brazil nuts and walnuts.

If You are interested in transitioning into the Full 7-Day Cleanse that helps you transition a bit more, I do recommend you give it a try. If it doesn’t work, I have a 100% quality assurance refund policy.

Take Advantage of the 7-Day Organic Total Body Reboot by CLICKING HERE


Quick Shopping List For You

* Organic Blueberries

* Organic Honeydew Melon or Cantaloupe

* Asparagus

* Swiss Chard

* Cucumber

* Celery

* 1 Organic Lemon

* Protein of Choice (preferred Organic Cage Free Eggs

* (For Vegetarians) Red Split Lentils

* Coconut Oil

* Agave Syrup or Honey

* Cayenne Pepper

* Cinnamon

* Himalayan Pink Salt

* Apple Cider Vinegar

Breakfast

Breakfast: Start with 2 Tbsp Apple Cider Vinegar and Juice

of 1 Lemon with 8oz Water

• Organic Blueberries OR Organic Honeydew Melon

2oz TOTAL Fruit for every 50lbs of bodyweight! I know it sounds like a

lot, but this is for GOOD REASON! You can blend these too!

• 2 Stalks of Asparagus for Every 50lbs of Bodyweight

This is to ensure that your kidneys get flushed of excess calcium so that

magnesium stores in the body can do their magic.

• 1 Tbsp of Organic Agave Nectar

• SMALL Serving of Protein (Organic Eggs Preferred) Good Rule of Thumb

is about 5g of Protein for every 50lbs of bodyweight. Protein is very

important in this case. This is where lots of detox programs go wrong.

You need protein to keep the metabolism functioning properly on a

reboot.

o Alternative for Vegetarians or Vegans – ½ Cup Red Split Lentils

• 1 Tsp of Cinnamon

On the Berries or in Smoothie to help carbohydrate metabolism

• 1/2 Tsp Himalayan Pink Salt – This is to help keep your minerals balanced throughout the day and to help with adrenal function.

• ½ Tsp of Cayenne

Stimulates the metabolism to process the impurities and reduce inflammation.

1 Day Reboot Lunch

Eaten about 4-5 Hours Later:

• Organic Swiss Chard

Roughly about 1 cup, but can go as high as 2.5 cups)

• PROTEIN, about HALF the size of your fist this meal

• We don’t need much here, all we are trying to do is keep amino acid

levels higher

• 1oz of Berries or Melon for Every Lb. of Bodyweight

• 1 Tbsp Organic Coconut Oil

The purpose here is to give your body medium chain triglycerides that it

needs to mobilize free fatty acids (helps you burn fat)

• ½ tsp of Cayenne Pepper

Sprinkled on protein OR Swiss Chard

Alternative Lunch (Juice)

If you’d feel better juicing your lunch, try this one out!

If you don’t have a juicer, you’re better off opting for the whole-food meal above.

• Juice of 2x Cucumbers (organic), 1x Small Knuckle of Ginger Root, Juice of 1

Beet(Organic), 1/2 Cup blueberries, 1 tsp Turmeric root, ½ Tsp Cayenne Pepper, 1x

stalk of celery

• Still consume the HALF of a FIST sized portion of protein (organic) or use organic PEA

PROTEIN powder.

50 Lbs

1 Day Reboot Dinner

• No Protein with this Meal

• Organic Blueberries or Honeydew/Cantaloupe Melon

2oz per 50lbs of bodyweight. If you opt for cantaloupe, eat the seeds as

they are exceptionally high in Omega 3 Fatty Acids.

• 1 tsp Cinnamon

I recommend putting this on the berries or melon, it is to help with

carbohydrate absorption and blood sugar.

• 1 Tbsp Organic Coconut Oil

Melted or as a plain spoonful.

• Juice of 1x Cucumber plus 2x Stalks of Celery

This can be eaten straight if you do not have a blender

• 2 Tbsp Apple Cider Vinegar Before BEDTIME!

Once you’ve completed the last meal of the day, be sure to drink a fair bit of

water before going to bed. It is also a recommendation that you have a bit of

magnesium (by way of capsule) to help your body balance out in the way of

minerals and electrolytes.

If you want to transition out of the Reboot with the right vitamins to refuel

your body, you can get a special discount on my Vitamin and Supplement

Bundle by Clicking Below.

Get The Special Pricing on Vitamins for after the Reboot Here

http://tinyurl.com/ENOHPSupplementsBundle

Go to the Next Page to Look at the Next Steps!

You’re Feeling Good, What’s Next?

Now that you’ve helped reduce the inflammation within your body, you can go

right back to eating the way that you were… Or… You can take the opportunity

of having a clean system and a purified body and start making some easy

changes.

You see, now you’re experiencing some new-found energy, your body is

absorbing what it needs in the way of nutrients and your metabolism is firing

up. But you know the saying, “Rome wasn’t built in a day…” Well the same

goes for reducing inflammation and getting healthy.

I’ve created an expanded version of this program that walks you through Step-

by-Step what you can do for 7-days to dramatically feel better and REALLY

kick start your way to better health. It’s called my 7-Day Organic Total Body

Reboot and you can get it by clicking right here!

I designed this with a couple of ph.d friends of mine and it’s the same program

that helped me get on my weight loss journey, but also what helped my wife

beat her symptoms and get back to being the best version of herself in very

little time. You’ve taken the Steps to get healthier, why not take the next step

to really feel the way you should. Click Below and Get Started!




HeyThere!Alright,sotheOrganicTotalBodyReboothassomeweirdfoodsinit,I’mnotgoingtolie!Butit’sthesequenceinwhichyoueatthesefoodsthatmakesallthedifferenceandhelpsyoutoreduceinflammationdramatically.SohearmeoutonsomeofthesefoodsthatI’mhavingyouorder,andespeciallythequantitiesofthoseberries…Itsoundsabitcrazy(anditkindofis),butthestellarresultsofover40,000awesomeclientsspeaksforitself!Doyouyourselfafavorthough,andlookthroughthefullprogramfirst.It’sgoodforyoutogetanideaofwhatyou’regoingtobeeatingsothatyoucangetagoodsenseofhowmuchtobuy,andwhatnot(itvariesbyhowmuchyouweighandthatiswhatmakesthissoeffective(Becauseit’sabitmorepersonalizedthisway)

7-DayOrganicTotalBodyRebootGroceryShoppingList• OrganicLemons(You’regoingtoNeedatleast7-14ofThese)

• AppleCiderVinegar(Onesmallbottlewillsuffice)

• OrganicProteinofYourChoice(PreferredFishorCageFreeEggs–Youwillconsumeabout0.25ozofProteinforEveryPoundofBodyweighteachday)

• OrganicBerries(Blueberries,Raspberries,Blackberries,Strawberries–Youwillconsume4ozforevery50lbsofBodyweighthere,it’sALOTofberries)

• Asparagus(NoneedtobeOrganic,AsparagusissafeasNON-ORGANIC–Youwillneed2stalksforevery50lbsofbodyweight

• OrganicCoconutOil

• OrganicLocalHoney

• CayennePepper

• OrganicKale(orBabyKale)• OrganicCarrots(You’llusetheseforjuicing,soabout2-3perday)

• Ginger(About1SmallKnucklePerDay)

• OrganicCucumbers1-2perDay

• TurmericRoot

• RawShreddedCabbage(OrHeadofCabbageyoucancutup–½Cupperday)

• OrganicBroccoliorBabyBroccoli

Organic Health Protocol OHP 365

Basic shopping list that you can follow for this first week: Foods with an “**” Indicate a must have food type, others are optional for

Best Options Potential Substitutions

Carb Sources Carb Source Substitutes

**Puffed Rice Cereal or Organic Rice Crispies (type) Organic Rice Cakes (unsweetened)

**Organic White Rice Organic Brown Rice, Organic Quinoa

**Red Potatoes White Potatoes, Fingerling Potatoes

**Organic Black Beans Organic Pinto Beans, Organic Kidney Beans

**Honey Agave Syrup

**Sweet Potatoes Yams

Tapioca Flour Coconut Flour

Fat Sources Fat Source Substitutes

**Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil

**Avocado There is no solid substitute for Avocado

**Almond Butter Cashew Butter, Sunflower Nut Butter

**Sprouted Almonds Sprouted Cashews

**Sprouted Walnuts No Solid Substitute for Sprouted Walnuts

** Unsweetened Baking Chocolate No Substitute

Coconut Cream (This is usually in a can)

Protein Sources Protein Alternatives

**Organic Chicken Breast Organic Turkey Breast

**93% or 99% Lean Ground Chicken/Turkey No Substitute

**93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey

**Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)

**Wild Caught Salmon Wild Caught Sea Bass

Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc)

ORGANIC Breakfast Sausage (Low Sodium) Sub for LOW SODIUM Bacon or Tukery Bacon

Pea Protein Powder Brown Rice Protein Powder NO WHEY PROTEIN

Vegetables and Fruits Vegetable and Fruit Alternatives

**Kale Spinach, Mixed Greens NO ICEBERG LETTUCE

**Snap Peas Green Beans

**Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies

**Cabbage Kimchi, Sauerkraut (this is for a pro-biotic)

Zucchini Squash, Spaghetti Squash, Butternut Squash

Olives

**Blueberries Raspberries, Blackberries

**Strawberries Apricots, Peaches, Nectarines


**Bananas Plantains

Watermelon Cantaloupe, HoneyDew

Others Others

**Stevia MonkFruit Extract

**Chile Powder Paprika, Bell Pepper

Eggplant

Spirulina

Apple Cider Vinegar

GET THE COMPLETE PROGRAM:



Basic shopping list that you can follow for weeks 2-4 Foods with an “**” Indicate a must have food type, others are optional for

Best Options Potential Substitutions

Carb Sources Carb Source Substitutes

**Organic White Rice Organic Brown Rice, Organic Quinoa

**Red Potatoes White Potatoes, Fingerling Potatoes

**Honey Agave Syrup

**Sweet Potatoes Yams

Tapioca Flour Coconut Flour

Fat Sources Fat Source Substitutes

**Coconut Oil Avocado Oil, Olive Oil, Palm Oil, Macadamia Nut Oil

**Avocado There is no solid substitute for Avocado

**Almond Butter Cashew Butter, Sunflower Nut Butter

**Sprouted Almonds Sprouted Cashews

**Sprouted Walnuts No Solid Substitute for Sprouted Walnuts

** Unsweetened Baking Chocolate No Substitute

Coconut Cream (This is usually in a can)

Protein Sources Protein Alternatives

**Organic Chicken Breast Organic Turkey Breast

**93% or 99% Lean Ground Chicken/Turkey No Substitute

**93% Lean Organic or Grass Fed Ground Beef 93% Lean Ground Turkey

**Wild Caught Alaskan Cod Dover Sole, Responsibly Raised Tilapia, Other White Fish (Wild Caught)

Wild Caught Salmon Wild Caught Sea Bass

**Lean Cut of Pork or Lean Ground Buffalo (Bison) This is to shock the body with a different source of protein.

Venison or Elk (if available)

Higher Fat Cut of Steak (Ribeye, etc) Higher Fat Poultry (Chicken Thigh, Wing, etc)

Pea Protein Powder MAKE SURE IT DOESN’T CONTAIN BROWN RICE PROTEIN

Vegetables and Fruits Vegetable and Fruit Alternatives

**Kale Spinach, Mixed Greens NO ICEBERG LETTUCE

**Snap Peas Green Beans

**Broccoli Sprouts Radish Sprouts, Other Sprouted Veggies

**Cabbage Kimchi, Sauerkraut (this is for a pro-biotic)

Zucchini Squash, Spaghetti Squash, Butternut Squash

Olives

**Blueberries Raspberries, Blackberries

**Strawberries Apricots, Peaches, Nectarines


**Bananas Plantains

Watermelon Cantaloupe, HoneyDew

Others Others

**Stevia MonkFruit Extract

Spirulina

Kombucha For Additional Pro-biotic Effect Kimchi, Sauerkraut

Apple Cider Vinegar

Maca Root Powder




Supplement/Vitamin Dose and Times per Day Purpose

Krill Oil 1,250 mg 1 Capsule 3x Daily w/ Meals Omega 3 Fatty Acids without the Mercury Content

Alpha Lipoic Acid 200mg 1 Capsule 3x Daily w/ Meals Powerful Antioxidant and Carbohydrate Metabolism

Chromium Picolinate 200mcg 1x 200mcg tab with each meal

Aids in carbohydrate and fat metabolism

Maca Root Powder 1 Tsp – ½ Tbsp 1x per day from week 2 +

Aids in healthy hormone function and metabolism

Digestive Enzymes (Generic) 1 Digestive Enzyme with Each Meal

Helps break down the food that you are consuming to further aid in nutrient absorption

Probiotic Supplement or Acidophilus 2 capsules at end of the day Helps restore healthy gut bacteria to aid in digestion

Vitamin B-12 Sublingual 1,000mcg 1x per day Helps nerve function and helps with energy while dieting

Spirulina Greens 2 Tbsp at least once per day For an extra phytonutrient boost

Vitamin C 500mg 2x Capsules 2x per day Helps lower cortisol levels so that you can preserve lean muscle

Multivitamin 1x Capusle 1x per Day To ensure a healthy balance of minerals

Potassium 200mg 1x Capsule 2x per Day To help with mineral and electrolyte balance

Magnesium 500mg 1x Capsule 1x per Day Also helps electrolyte balance as nerve and bone function



Full Throttle Fat Loss PDF, eBook by Dr. Kareem Samhouri

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