RULES

PREP PHASE
Eat 1 536 calories per day
Eat 96 grams of protein per day (dairy / eggs = 100% of protein value, meat = 90% of
protein value, nuts = 50% of protein value, protein powder = 30% of protein value,
everything else = 0% of protein value)
Eat 115 grams of carbs per day (subtract fibre from carbs total)
Eat 76 grams of fat per day (make sure to choose high Omega 3 fats, and low Omega 6
fats)
Drink 2 cups of cold water first thing in the morning on empty stomach
Eat 3 times a day
Eat within a 12-hour window
Once a week, do not eat breakfast, and eat all your calories in a 6-hour window
Sleep at least 8 hours a night
No Caffeine (Coffee / Tea / Chocolate / Starbucks / Candy)
Use a Blue Light Filter on phone 3 hours before your sleep time
For first 8 months, take a re-colonizing high potency probiotic (from BulkBarn) and a
complete digestive enzyme supplement
Start taking a regular multivitamin supplement, an iron supplement, a magnesium
supplement, a vitamin K supplement, a vitamin D supplement, and an Omega 3
supplement
Drink 500 ml of water per hour, until you pee clear twice in one hour, then you can only
drink when thirsty
After swimming, spend 20 minutes in a hot sauna. Weigh yourself before the sauna (or
before swimming), and then weigh yourself after drying off from the sauna. Multiply the
weight loss in grams by 1.5, and drink that much water with electrolytes in mL within an
hour. Ex = If you weighed 1 000 grams less after a sauna session, you must drink 1 500
mL with electrolytes within the hour.

WORK PHASE
Week 1 to 15:
Eat 1 664 calories per day
Eat 103 grams of protein per day (dairy / eggs = 100% of protein value, meat = 90% of
protein value, nuts = 50% of protein value, protein powder = 30% of protein value,
everything else = 0% of protein value)
Eat 100 grams of carbs per day (subtract fibre from carbs total)
Eat 95 grams of fat per day (make sure to choose high Omega 6 fats, and low Omega 3
fats)
Drink 2 cups of cold water first thing in the morning on empty stomach
Drink 1 tbsp of Apple Cider Vinegar in 1 cup of water before dinner
Eat 3 times a day
Eat within an 8-hour window
Once a week, do not eat breakfast, eat all your calories in a 6 to 8 hour window, and eat
whatever you want
Sleep at least 7 hours a night
No Caffeine (Coffee / Tea / Chocolate / Starbucks / Candy) after 12:00 PM
Use a Blue Light Filter on phone 3 hours before your sleep time
Take a regular multivitamin supplement, an iron supplement, a magnesium supplement, a
vitamin K supplement, a vitamin D supplement, and an Omega 3 supplement
After swimming, spend 25 minutes in a hot sauna, followed by 5 minutes in a hot tub.
Weigh yourself before the sauna (or before swimming), and then weigh yourself after
drying off from the hot tub. Multiply the weight loss in grams by 1.5, and drink that much
water with electrolytes in mL within an hour. Ex = If you weighed 1 000 grams less after
a sauna session, you must drink 1 500 mL with electrolytes within the hour.

Week 16 to 30:
Eat 1 792 calories per day
Eat 109 grams of protein per day (dairy / eggs = 100% of protein value, meat = 90% of
protein value, nuts = 50% of protein value, protein powder = 30% of protein value,
everything else = 0% of protein value)
Eat 85 grams of carbs per day (subtract fibre from carbs total)
Eat 113 grams of fat per day (make sure to choose high Omega 6 fats, and low Omega 3
fats)
Drink 2 cups of cold water first thing in the morning on empty stomach
Drink 1 tbsp of Apple Cider Vinegar in 1 cup of water before dinner
Eat 3 times a day
Eat within an 8-hour window
Once a week, do not eat breakfast, eat all your calories in a 4 to 6 hour window, and eat
whatever you want
Sleep at least 6 hours a night
No Caffeine (Coffee / Tea / Chocolate / Starbucks / Candy) after 2:00 PM
Use a Blue Light Filter on phone 3 hours before your sleep time
Take a regular multivitamin supplement, an iron supplement, a magnesium supplement, a
vitamin K supplement, a vitamin D supplement, and an Omega 3 supplement
After swimming, spend 20 - 30 minutes in a hot sauna, followed by 5 - 10 minutes in a
hot tub. Weigh yourself before the sauna (or before swimming), and then weigh yourself
after drying off from the hot tub. Multiply the weight loss in grams by 1.5, and drink that
much water with electrolytes in mL within an hour. Ex = If you weighed 1 000 grams less
after a sauna session, you must drink 1 500 mL with electrolytes within the hour.