BLAME ( S FAT STORAGE MODE FAT BURNING MODEPHASE 1 NOTES - Eat a PROTEIN with every meal — no exceptions - Take Extra Fish or Krill oil pills during the day — Its important to up your Omegas during week 1! - Count all Carbs in all foods ~ carbs can be found in protein powder, cottage cheese and veggies ~ daily intake of carbs-circuit 1 should never exceed 20 grams for women 25 for men. Educate yourself about THE TRANSFER “The Transfer" — Your body will feel slightly sluggish during the first few days due to lack of Carbs. This too shall pass (typically day 3-4 you will feel a burst of energy!) Your body is moving from storage meade to active mode! - Days are designed to show 6 meals. if you are consuming 4 meals you may skip meals 2 or 4 AND meal 6, If you are consuming 5 meals feel free to eliminate meal 2 ar 4 or 6, EARNED MEAL — Day 7 Day 7 includes an earned meal for a hard weeks work. This day only contains § meals (skip meal 2 or 4 if doing 4 meals per day). This earned meal is important to keep your body guessing as it learns to use food as you consume not store it away for a rainy day. The meal is labeled meal § but move this meal to post workout when your body is in high burn mode. THE ONLY RULE for your earned meal is to make sure it h asa protein source. You body does not use any meal efficiently if it does not include a protein. Protein (P ) Eggs and Egg Whites Chicken Breast Men: 1 whole with 4 = 5 whites Men : 6-8 ounces: Women : 1 whole with 2 ~ 3 whites. Women : 4-5 ounces Cottage Cheese (Full fat organic and count —_ Lean Beef (Grass fed is always best) hidden carbs) ~ Limit 1x per day Men : 5-6 ounces Men: 1 cup Women ; 3-4 ounces Women : 1/2 cup Turkey Breast Men : 6-8 ounces Women :4~5 ounces Protein Powder (low carb under 5 carbs per scoop & little to no sugar) **Protein for women should be 20-30 grams and 30-40 grams for men Men; 1.5 - 2 scoops Women: 1— 1.5 scoops Fresh wild caught fish (Salmon, Trout, Tuna, Cod) Men: 6-8 ounces Women: 3-4 ouncesVegetable ( V) - 1 cup both men and women carb count is for approx 100g weight Asparagus Radishes Arugula Mushrooms Broceoli Peppers Bok Choy Tomatoes Cucumber Romanesco Lettuce Kolrabi Cabbage Kai-lan/Chinese Broccoli Cauliflower Broccoli Rabe Celery Fiddlehead - Skip 1 Fish Gil Pill if Spinach using (very high in omegas) Vegetables not mentioned above have been removed from week 1 because of higher carb count. But don't worry! After the first 7 days we will add them back into your diet! Fats (F) - 1 Tablespoon both men and women Flaxseed oil ‘Small amounts of full fat cheese Krill oil or organic fish oil Butter (Grass fed or organic) Olive oil Coconut oil Mayo (use small amounts and Fog Yolk (cage free or farm fresh) avoid eanola or vegetable oils) limit during circuit 1 Heavy Cream **Cheese = 1 slice or sprinkle - Limit to 1x per day **Yolks = 1 | **Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram) Freebies Spices Condiments - Cucumber Salad — Seltzer - a (check for hidden jerues es flavored seltzer ee sugars and carbs) with vinegar an can save you from on making bad added to up to 2 ez a Ketchup meals a day decisions. Keep it y Hot Sauce on hand at all aa Salsa Nori Seaweed a Lr Coffee - Black — or ich OM = Add add Stevia ssadd 7 UP," §:000mg of beta tea pawl - eres cream/almond milk matter where you mines add them! if absolutel neccesary (not recommended) nc=== Monday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:]NA Teny Tuesday Daily Reminders Check List: Multivitamin Upon Waking Up: 1] Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:[]=== Wednesday Daily Reminders Check List:[] Multivitamin Upon Waking Up: Half Body Weight oz in Water] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?)DNA Teny Thursday Daily Reminders Check List: Multivitamin Upon Waking Up: 1] Half Body Weight ‘oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:[]=== Friday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:]DNA Teny Saturday Daily Reminders Check List: ] Multivitamin Upon Waking Up: 1] Half Body Weight ‘oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:[]VA Tony Sunday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water] Extra Omegas (Fish or Krill Oil) Pills: Did you eat a protein with every meal?:]BLAME 6 WEEK FAT BURNING GUIDE FAT STORAGE MODE FAT BURNING MODEPHASE 2 NOTES - Eat a PROTEIN with every meal — no exceptions - This Circuit has 3 Types of Days 0 1, Zeroed Out - Resets body to zero to prevent body from becoming acclimated to new eating habits Dey 2. Power pown - on these days we lower carbs ta make sure aur bady is always burning fat instead of storing it S 3. Eamed Day Refuel - High carb days to spike metabolism - Days are designed to show 6 meals. If you are consuming 4 meals you may skip meals 2 or 4 AND meal 6. If you are consuming 5 meals feel free to eliminate meal 2 or 4 or 6. Protein (P ) Eggs and Egg Whites Protein Powder (low carb under 5 carbs per Men: 1 whole with 4 — 5 whites scoop & little to no sugar) Women : 1 whole with 2 - 3 whites +*Protein for women should be 20-30 grams and 30-40 grams for men Cottage Cheese (Full fat organic and count Men: 1.5 - 2. scoops hidden carbs) ~ Limit 1x per day Women: 1- 1.5 scoops Men: 1 cup Women : 1/2 cup Fresh wild caught fish (Salmon, Trout, Tuna, Cod) Greek Yogurt (Full fat organic and count Men: 6-8 ounces hidden carbs) ‘Women: 3-4 ounces Men: 1 cup Women : 1/2 cup Chicken Breast Men: 6-8 ounces Women : 4=5 ounces Lean Beef (Grass fed is always best) Men : 5-6 ounces Women : 3-4 ounces Turkey Breast Men : 6-8 ounces Women :4~5 ouncesVegetable ( V) - 1 cup both men and women carb count is for approx 100g weight Artichoke Onions Tomatoes sicama ‘Asparagus Mushrooms Romanesco ‘Spaghetti Squash Broccoli Peppers Radishes Brussels Sprouts Bok Choy Broccoli Rabe Spinach Zucchini Cucumber ——_Fiddlehead Kolrabi Kale Lettuce ‘Spring Mix Cabbage Collard Greens Cauliflower Eggplant clery Carrots Green Beans Okra Onions Arugula Mushrooms Kai-lan/Chinese Broccoli Vegetables not mentioned above have been removed from week 1 because of higher carb count, But don't worry! After the first 7 days we will add them back into your die! Fats ( F) - 1 Tablespoon both men and women ‘Small amounts of full fat cheese Butter (Grass fed or organic) li Coconut oil Mayo (use small amounts and Egg Yolk (cage free or farm fresh) ++ avoid canola or vegetable oils) limit during circuit 1 Heavy Cream *+Cheese = 1 slice or sprinkle - Limit to 1x per day *+Yolks = 1 | **Krill or fish oil = 2 to 3 grams (1,000 mg = 1 gram) Carbs (C) - Serving sizes: Men under 200 Ibs = 1 cup, Men over 200 Ibs. = 11/2 cups. Women = 1/2 to 3/4 cup. ‘Sweet potato / Yam Acceptable breads: Ezekiel, Potatoes Millet, Rice (avoid all whole Gluten free slow cook grains, wheat breads, or Oats/oatmeal wheat based products) Acorn and butternut squash Wild rice, brown rice, black Acceptable wraps: rice, white rice Ezekiel or wheat/gluten free: (steamed/boiled not fried) _rice flour or sprouted grain Quinoa Gluten free / wheat free pasta (rice flour or black bean) Legumes (natural and not from a can): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentilsitl Li Fruits (FR ) - Serving sizes: Men = 1 to 1 1/2 cups, Women = 1/2 to 1 cup Cherries Watermelon Pineapple Apples Blueberries Nectarines Oranges Raspberries Tangerines Grapefruit Blackberries: Pears Bananas Peaches. Grapes Apricots Cranberries Melon Kiwi Papaya Honeydew Mango Plums Cantaloupe Freebies Condiments - Cucumber Salad - Seltzer - a (check for hidden leniuee cucttuber flavored seltzer sugars and carbs) a ocean an save you from VOO ~ can be aida ba added to up to 2 making bad Ketchup meals a day decisions. Keep it Hot Sauce ‘on hand at all Salsa Nori Seaweed Spices Coffee - Black - or —_‘Krill/Fish Oil — Add 7 add Stevia *sadd1 —_-UR,t0 §:000mg of REE) tsp heavy ether to heep hows cream/almond mitk — Omega ip” doesn or coconut milk marian, where you! if absolutel ada them neccesary (not recommended)Monday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. Extra Omegas (Fish or krill Oil) Pills: O O Did you eat a protein with every meal?_]Tuesday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water.) Extra Omegas (Fish or Krill Oil) Pills: [J Did you eat a protein with every meal?:[] Day 9 = Protein = Carbs Ss @ = FritsWednesday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. 1] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(] Day 10 ert or ‘Ricco be Drink { = vegetables +r = Cheat7 p= EN ae Ares Thursday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: Half Body Weight oz in Water.) Ya Extra Omegas (Fish or Krill Oil) Pills: 1] Did you eat a protein with every meal?:[]Friday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(] Day 12 = ‘Risch be Drink = Vegetables hr = Cheat7 p= EN ae Ares Saturday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: 1] Half Body Weight oz in Water.) a aia Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]Sunday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(] Day 14 ert or ‘Rlccho be Drink = Vegetables +r = Cheat7 p= EN ae Ares Monday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: 1] Half Body Weight oz in Water.) a aia Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]Tuesday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(]Wednesday Daily Reminders Check List:[] Multivitamin Upon Waking Up:(] Half Body Weight oz in Water. Extra Omegas (Fish or Krill Oil) Pills: Ol O Did you eat a protein with every meal?:(] Day 17 2 = Deseertor Lilia oe 4} = Vegetables +r = CheatThursday Daily Reminders Check List: Multivitamin Upon Waking Up:(] Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?_]7 p= EN ae Ares Friday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] felis Extra Omegas (Fish or Krill Oil) Pills: (] Did you eat a protein with every meal?:[]Saturday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: Half Body Weight oz in Water. [[] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(] Day 20 ert or ‘Risch be Drink = Vegetables +r = Cheat7 p= EN ae Ares Sunday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: Half Body Weight oz in Water.) a aii Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]Monday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(]7 p= EN ae Ares Tuesday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: Half Body Weight oz in Water.) Ya Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]Wednesday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. 1] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(] Day 24 = rst aay {= Vegetables +r = Cheat7 p= EN ae Ares Thursday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: Half Body Weight oz in Water.) Ya Extra Omegas (Fish or Krill Oil) Pills: 1] Did you eat a protein with every meal?:[]Friday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(] Day 26 = rst aa { = Vegetables +r = Cheat7 p= EN ae Ares Saturday Daily Reminders Check List: = Protein Multivitamin Upon Waking Up: 1] Half Body Weight oz in Water.) a aii Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]Sunday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(] Day 28 = rst aay = Vegetables +r = CheatBLAME 6 WEEK FAT BURNING GUIDE FAT STORAGE MODE FAT BURNING MODEPHASE 3 NOTES - Eat a PROTEIN with every meal — only exception is Desert & Alcohol Meals = On Days 31-35-38 & 42 you may swap a Carb for a Fruit. This is because on these days your Fats are lowered and your Carbs are being maintained and not fluctuating. This circuit has 5 types of days: Fats Lowered - Carb Steady Fats Down - Carbs Down Fats Down - Carb Up Fats Up - Zero Carb Earned Meal Day - Total Refuel - Days are designed to show 6 meals. if you are consuming 4 meals you may skip meals 2 or 4 AND meal 6, If you are consuming 5 meals feel free to eliminate meal 2 ar 4 or 6, Protein (P) Eggs and Egg Whites Chicken Breast Men : 1 whole with 4 — 5 whites Men : 6-8 ounces Women : 1 whole with 2 ~ 3 whites: Women : 4-5 ounces Cottage Cheese (Full fat organic and count Lean Beef (Venison, lamb, pork tenderloin hidden earbs) — Limit 1x per day or fresh ham) Men: 1 cup Men : 5-6 ounces Women : 1/2 cup Women : 3-4 ounces Greek Yogurt (Full fat organic and count Turkey Breast hidden earbs) Men : 6-8 ounces Men: 1 cup Women :4—5 ounces. Women : 1/2 cup Protein Powder (low carb under 5 carbs per scoop & little to ne sugar) ++Protein for women should be 20-30 = grams and 30-40 grams for men Men: 1.5 - 2 scoops Women: 1- 1.5 scoops Fresh wild caught fish (Salmon, Trout, Tuna, Cod) Men: 6-8 ounces Women: 3-4 ouncesVegetable ( V ) - 1 cup both men and women carb count is for approx 100g weight Artichoke Oniions Brussels Sprouts 4 Asparagus — Mushrooms Zucchini Broccoli Peppers Kale Bok Choy Broccoli Rabe Spring Mix Cucumber Fiddlehead Collard Greens Lettuce Tomatoes Eggplant Cabbage Romanesco rots Cauliflower Radishes Okra, Celery: Spinach ‘Arugula Green Beans Kolrabi Kai-lan/Chinese Broccoli Onions Tomatoes Mushrooms — Romanesco Vegetables not mentioned above have been removed from week 1 because of higher carb count, But don't worry! After the first 7 days we will add them back into your die! Fats (F) - 1 Tablespoon both men and women Coconut oil Egg Yolk (cage free or farm fresh) ++ 2 MAX li Heavy Cream Mayo (use small amounts and — Raw Nuts avoid canola or vegetable oils) Nut Butters Small amounts of full fat cheese Avocado (2-302) Butter (Grass fed or organic) Note: Meals with a Carb or Fruit should keep Fats under 10 grams Carbs (C) - Serving sizes: Men under 200 Ibs = 1 cup, Men over 200 Ibs. = 11/2 cups. Women = 1/2 to 3/4 cup. ‘Sweet potato / Yam Acceptable breads: Ezekiel, Potatoes Millet, Rice (avoid all whole Gluten free slow cook grains, wheat breads, or Oats/oatmeal wheat based products) Acorn and butternut squash Wild rice, brown rice, black Acceptable wraps: tice, white rice Ezekiel or wheat/gluten free: (steamed/boiled not fried) Quinoa Gluten free / wheat free pasta (rice flour or black bean) Legumes (natural and not from a can): kidney beans, black beans, black-eyed peas, lima beans, red beans, chickpeas, pinto beans, butter beans, navy beans, lentils rice flour or sprouted grain Note; Meals with a Carb should keep Fats under 10 gramsOrr) Cumin eg ee art Coriander aU Ey Freebies Condiments - (check for hidden sugars and carbs) Ketchup Hot Sauce Salsa Coffee — Black — or add Stevia add 1 tsp heavy cream/almond milk or coconut milk if absolutel neccesary (not recommended) PHASE 3 NOTE Fruits ( FR) - Serving sizes: Men = 1 to 11/2 cups, Women = 1/2 to 1 cup. Cherries © Watermelon Pineapple Apples Blueberries Nectarines Oranges Raspberries Tangerines Grapefruit Blackberries Pears Bananas _ Peaches Grapes Apricots Cranberries Melon Kiwi Papaya Honeydew Mango Plums Cantaloupe : Meals with Fruit should keep Fats under 10 grams Cucumber Salad - Seltzer - a lettuce cucumber flavored seltzer Eevee ae can save you from added to up to 2 making bad meals a day decisions. Keep it ‘on hand at all Nori Seaweed Keill/Fish Oil — Add up to 5,000mg of either to keep those omegas up! Doesn't matter where you add them!VA leny OS mec Meal are rer alte Monday Daily Reminders Check List:[] Multivitamin Upon Waking Up: Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?_]i aa ad arty Tuesday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight oz in Water.) =a Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[] © = Fruits7 f=) /S cor Wednesday Daily Reminders Check List: Multivitamin Upon Waking Up: (] PEP Half Body Weight oz in Water: [] fects Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(]A= Ne arty Thursday Daily Reminders Check List:(] Multivitamin Upon Waking Up: Fats oe Half Body Weight oz in Water.) Larceiaaiald Extra Omegas (Fish or Krill Oil) Pills : O Did you eat a protein with every meal?:[]PATON Pair Friday Daily Reminders Check List: Multivitamin Upon Waking Up: Half Body Weight Pere oz in Water.[] faccalacasl Extra Omegas (Fish or Krill Oil) Pills: 7] Did you eat a protein with every meal?:(]A= Ne arty Saturday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: 1] er Half Body Weight oz in Water. [] Lie aa Extra Omegas (Fish or Krill Oil) Pills: [J Did you eat a protein with every meal?:[]7 f=) /S cor Sunday Daily Reminders Check List: Multivitamin Upon Waking Up: REP Half Body Weight oz in Water: [] focaccia Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?(]A= Ne arty Monday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: 1] er Half Body Weight oz in Water. [] Lie pa Extra Omegas (Fish or Krill Oil) Pills: [J Did you eat a protein with every meal?:[]7 f=) /S cor Tuesday Daily Reminders Check List: Multivitamin Upon Waking Up: RTP Half Body Weight oz in Water: [] feces Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:(]hey Wednesday Day 38 Daily Reminders Check List: Multivitamin Upon Waking Up:(] a Half Body Weight oz in Water. [] hl ae Extra Omegas (Fish or Krill Oil) Pills: [] fegetables yk = Cheat Did you eat a protein with every meal?:(]Thursday Daily Reminders Check List: Multivitamin Upon Waking Up:(] Half Body Weight oz in Water. [] Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?_] VA lenyA= Ne arty Friday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: er Half Body Weight oz in Water. [] Lie a Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]7 f=) /S cor Saturday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: (] rae Half Body Weight oz in Water. [] focaccia Extra Omegas (Fish or Krill Oil) Pills: [1] Did you eat a protein with every meal?:(]A= Ne arty Sunday Daily Reminders Check List: [1] Multivitamin Upon Waking Up: ar Half Body Weight oz in Water. [] Lie a Extra Omegas (Fish or Krill Oil) Pills: [] Did you eat a protein with every meal?:[]