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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.

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3 Words: Read. This. Manual.

Seriously, your chances of success will be so much greater if you utilize


this manual.

Lets get into 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. Fortunately
enough, you will not have to experience MY failures and what does NOT
work.

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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 of
your 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.

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Hormone Optimization

Key Hormones for Fat Loss and Lean Muscle Growth

a. Insulin (nutrient transport):


Stimulated by glucose (carbohydrates).
b. Ghrelin (hunger hormone):
Regulated by healthy leptin levels.
c. Testosterone (energy and labido):
Stimulated by fat ingestion, quality rest, and the pushing phase of
lifts. More testosterone = more Fat Loss.
d. Growth Hormone (lean muscle growth):
Stimulated by quality rest and the lowering phase of lifts.
Stimulated by healthy ghrelin levels.
e. Leptin (fat burning):
Stimulated by healthy levels of testosterone and insulin sensitivity
(lower insulin levels).
*rather than boring you with details on these hormones, I will explain HOW
to optimize them.

Everything is based on a 16-hour fasting window,


and an 8-hour feeding window.

All right, hold on, hold on!


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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.

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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.

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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 of
BioTrust 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 eating until 12:00pm the next day. If I get
hungry, I am allowed to have anything from the veggies section.

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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.

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Meal Builder & Authorized Foods List

How to use the meal builder:

1. Start by reviewing your recommended daily intake (RDI) levels, which


can be calculated by using the RDI calculator HERE.
*MAKE SURE you use the Fat Loss option, NOT Extreme Fat
Loss option

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

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

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

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 builder
template. *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.

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Green Meal Builder (2000 or Less)


*Portions noted in top left hand corner of each box

Meal

Protein

Post Workout
Meal #0

Carbohydrate

Fat

Water (8oz
glass)

Meal #1

Meal #2

Total Portions 6

*Only on
workout days

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Orange Meal Builder (2000-2500)


*Portions noted in top left hand corner of each box

Meal

Protein

Post Workout
Meal #0

Carbohydrate

Fat

Water (8oz
glass)

Meal #1

Meal #2

Total Portions 7

*Only on
workout days

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Red Meal Builder (2500-3000)


*Portions noted in top left hand corner of each box

Meal

Protein

Post Workout
Meal #0

Carbohydrate

Fat

Water (8oz
glass)

Meal #1

Meal #2

Total Portions 9

*Only on
workout days

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Black Meal Builder (3000 or more)


*Portions noted in top left hand corner of each box
Meal

Post
Workout
Meal #0

Protein

Carbohydrate

Fat

Water (8oz
glass)

Meal #1

Meal #2

Total
Portions

*Only on
workout
days

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The Big 19
The promise of The Big 19: If you commit to eating ONLY items from this
list 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 7th day can be any one of your workout days (deosnt matter
which one as long as it remains consistent every week). On the 7th
day, eat whatever your heart desires.

Protein:
1.Whole Eggs
2.Lean Meats and poultry
3.Fatty Fish
Legumes:
4.Beans
5.Lentils
Vegetables and fruits:
6.Tomato
7.Spinach
8.Broccoli, cabbage, caulifower,
etc.
9.Avocado
10.Oranges, grapefruit
11.Berries

Starches:
12.Quinoa
13.Sweet potatoes, yams
Good fats:
14.Nuts
15.Seeds (flax, hemp, etc)
16.Olive oil, coconut oil
Drinks:
17.Water
18.Herbal tea/ Black Coffee
19. Post workout drink

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