The Marine Diet

8/10/2019 The Marine Diet

1/16

www.LeanBodyGuide.com

Copyright 2014TheMarineBody.com - All Rights Reserved Worldwide 1


2/16



Legal Disclaimer

The information presented in this work is by no way intended as medical

advice or as a substitute for medical counseling. The information should

be used in conjunction with the guidance and care of your physician.

Consult your physician before beginning this program as you would with

any exercise and nutrition program. If you choose not to obtain the consent

of your physician and/or work with your physician throughout the duration

of your time using the recommendations in the program, you are agreeing

to accept full responsibility for your actions.

By continuing with the program, you recognize that, despite all precautions

on the part of Klein Fitness Systems, LLC, there are risks of injury or illness

which can occur because of your use of the aforementioned information

and you expressly assume such risks and waive, relinquish and release

any claim which you may have against Klein Fitness Systems, LLC, or its

affiliates as a result of any future physical injury or illness incurred in

connection with, or as a result of, the use or misuse of the program.


3/16



3 Words: Read. This. Manual.

Seriously, your chances of success will be so muchgreaterif you utilize

this manual.

Lets getinto the methodology of how I mentored my Marines and their

wives on nutrition.

Its actually quite simple.

It is based on a feed/ fast window philosophy that was championed by Brad

Pilon from Eat Stop Eat and also LeanGains.com.

Since its re-inception into the fitness mainstream, fasting has allowed

people from all walks of life (me and my clients included), to burn fat and

gain lean muscle quickly, naturally and safely.

For the sake of covering the concepts without confusing you, I will not go

into tremendous detail on the bioenergetics and endocrinology.

I will instead, give you exactly what you need to experience extraordinary

results. No more, no less.

But please believe me.

After all, I have been my own testing ground for over 10 years. Fortunatelyenough, you will not have to experience MY failures and what does NOT

work.


4/16



We will jump right in to what DOES work, and cut out all the garbage.

Youll also notice that I dont push supplements, because they are not (and

never will be) the foundation of our success.

Ok, so lets talk hormone optimization and fasting.

To get things straight, there is NO starving here, so cut that thought out ofyour mind right away.

This is how we are going to bring your nutrition (and fat loss) to the next

level.

Before I explain this method, let me share with you just a few results and

benefits that I experienced in just three short months.

Lost 2% body fat

Gained 10lbs lean muscle

All lifts increased by about 15%

Acid reflux virtually went away

I never stress about food/ eating anymore, ever

Continue on if you want the same results. Or better.


5/16


6/16



Before you get intimidated, please trust me that it is much, much, much

easier than it seems.

Portion-ization

Nothing ridiculously new or outrageous here, but absolutely essential for fat

loss and muscle growth. This past year, I have personally found and

experienced how much more effective eating less frequently is as opposed

to eating every few hours.

This is not to say that eating 5-6 times a day is wrong. Ive seen and

personally experienced tremendous results by eating frequently. Its just not

what I will teach and encourage in this program.

But why not cut the frequency of your eating and not have to stress

anymore about eating every 2-4 hours?

I mean, what lifestyle allows someone to eat every 2 hours? I can think of

only one, and its probably not yours.


7/16



Let me just say that Ive seen dramatic decreases in body fat percentage,

and impressive gains in lean athletic muscle in as little as 30 days from

only eating two times per day.

The explanation for how we are able to lose fat and gain lean muscle

simultaneously is easy to explain.

Fat and muscle are entirely independent from one another. They cannot be

absorbed into one another. They can shrink, however. So make sure

youre making your fat shrink through these three nutrition strategies, and

not your muscles shrink by not consuming protein and fat portions.

16-Hour Fast/ 8 Hour Feed

An essential concept that will accompany portion-ization is the fast/ feed

principle.

A true fast, is considered at least 8 hours with no calories. Recent studies

have shown that the 16-hour fast provides for the most reliable and

sustainable lifestyle.

In order to understand how fasting works first hand, here is my actual daily

fasting schedule.


8/16



This is what I do, everyday:

Note: It DOES NOT matter when you begin eating during the day, as long

as you feed for 8 hours, followed by 16 hours of fasting... consistently.

12:00 pm: Post Workout Meal #0

(Immediately after my workout)(If it is an off day, I skip this meal)

I eat my first meal consisting of 1 portion of carbohydrate and 30 grams ofBioTrust protein (AND less than 12 grams of fat).

12:00- 1PM: Meal #1, Protein + Fat

I eat 2-3 portions of fat and protein.

5 or 6PM: Meal #2, Protein + Carb

I eat 2-3 portions of carbohydrate and protein.

8pm: Fasting Begins

I begin my fast and no more eatinguntil 12:00pm the next day. If I get

hungry, I am allowed to have anything from the veggies section.
http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773


9/16



So simply enough, there are only two modes:

1) Fasting mode: consuming only non-calorie nutrients (water, tea,coffee, etc.)

2) Feeding mode: Meals

Now, to make this doubter-proof, it is optional to eat foods from the free

vegetables section (below) anytime outside of the feeding window.

So again, if you are frightened by this idea of fasting, feel free to eat as

much of the free vegetables while fasting, as they contain only trace

amounts of sugar.


10/16



Meal Builder & AuthorizedFoods List

How to use the meal builder:

1. Start by reviewing your recommended daily intake (RDI) levels, whichcan be calculated by using theRDI calculator HERE.

*MAKE SURE you use the Fat Loss option, NOT Extreme Fat

Loss option
http://www.freedieting.com/tools/calorie_calculator.htmhttp://www.freedieting.com/tools/calorie_calculator.htmhttp://www.freedieting.com/tools/calorie_calculator.htmhttp://www.freedieting.com/tools/calorie_calculator.htm


11/16



2. Review the authorized foods list below, and circle the foods that youenjoy the most out of each list.

3. Fill in one item from the list into each block of your respective mealbuilder template. *Find the right meal builder template for you below.

4. You can print out and fill in, or copy and paste into another worddocument.

5. Consistency is everything. This is 80% of your success, have fun,and make it count!

If your RDI is 2000 Calories or Less, use the green meal builder

template. *Print that out.

If your RDI is between 2000-2500 Calories, use the orange meal buildertemplate. *Print that out.

If your RDI is between 2500-3000 Calories, use the red meal builder

template.*Print that out.

If your RDI is greater than 3000 Calories, use the black meal builder

template.*Print that out.


12/16



Green Meal Builder (2000 or Less)

*Portions noted in top left hand corner of each box

Meal Protein Carbohydrate Fat Water (8oz

glass)

Post Workout

Meal #0

*Only on

workout days

1 1 0 3

Meal #1 2 0 1 2

Meal #2 3 1 0 2

Total Portions 6 2 3 7


13/16



Orange Meal Builder (2000-2500)



glass)

Post Workout

Meal #0

*Only on

workout days

2 1 0 3

Meal #1 3 2 2 2

Meal #2 2 0 2 2



14/16



Red Meal Builder (2500-3000)



glass)

Post Workout

Meal #0

*Only on

workout days

3 2 1 2

Meal #1 3 1 2 2

Meal #2 3 0 3 3



15/16



Black Meal Builder (3000 or more)



glass)

Post

Workout

Meal #0

*Only on

workout

days

2 1 0 3

Meal #1 3 1 2 2

Meal #2 4 1 3 2

Total

Portions

9 4 5 7


16/16



The Big 19

The promise of The Big 19: If you commit to eating ONLY items from thislist for 6 days out of the week, you WILL experience the results you desire.

Instructions:

Pick 6-days out of the week that you will follow only this list of foods.The 7thday can be any one of your workout days (deosnt matterwhich one as long as it remains consistent every week). On the 7 thday, eat whatever your heart desires.

Protein:1. Whole Eggs2. Lean Meats and poultry3. Fatty Fish

Legumes:

4. Beans5. Lentils

Vegetables and fruits:6. Tomato7. Spinach8. Broccoli, cabbage, caulifower,

etc.9. Avocado

10. Oranges, grapefruit11. Berries

Starches:12. Quinoa13. Sweet potatoes, yams

Good fats:14. Nuts

15. Seeds (flax, hemp, etc)16. Olive oil, coconut oil

Drinks:17. Water18. Herbal tea/ Black Coffee19.Post workout drink
http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773http://kleinhealthandfitness.biotrust.com/Shop.asp?s=&View=Item&Product=1773

The Marine Diet

Documents

Transcript of The Marine Diet