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often cloaked in habit and addition. Cells addict to sugar; so, what your body feels are habitual impulses of fastburning fuel addiction rather than a clear signal of your nutrient needs. Obeying your cravings (including "cheat" days) is like giving a junky what he craves most: another hit. Routinize for several months to clear the noise (habit) from the signal (intuition.) To develop routine, follow the 5S Diet: no sweets, no seconds, no snacks, no simples, no stimulants. No sugar or substitutes, no second helpings, no snacks between meals, no simple carbs, and no artificial energy chemicals. The 5S Diet allows me to train 3X/ day without any change in energy. You’ll be in in high gear all day long without any crashes and sleep like a baby every night, once this becomes routine. - Scott Sonnon
THE TACFIT 4 DAY DIET
Most diets that are on the market only work as long as you follow them. They’re ultimately time-bombs waiting for you to fall off the wagon. The TACFIT 4 Day Diet is however not intended to be permanent. It’s intended to transition your cells from burning sugar to burning fat. This is also why other diets fail. Because they don’t transition your biochemistry, and as a result, you backslide. In addition, other diets focus on creating a pattern within you, habits. There are only two kinds of dietary habits: bad ones and unhealthy ones. We were not meant to eat in patterns. Although we have digital age nervous systems, we have stone age biochemistry. To even stimulate the immune system, we must add stress, or become vulnerable. But too much stress, without sufficient time for adaptation, and our immune system breaks down. There must be variation, but only after a period of adaptation to the new food. We are the culmination of 3 things: our food, our movement and our thoughts. The type of exercise you do, the attitudes you hold under intensity, combines with your relationship to food. These three things are bound together and cannot be separated. As a result, the 4 Day Diet, the 4 Day Intensity Wave, and the interwoven positive psychological elements in Warrior are 100% crucial for your total, sustainable success. Remember, this “diet” is intended to reclaim your intuitive awareness of what your body actually needs on a day to day basis, rather than what your cells have become adapted to craving for immediate energy. It is the vehicle, not the journey. Remain flexible, open and forgiving... and you will develop consistency, discipline and tenacity.
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seasonally and organically. For example. Eat Organically: Organic regards lack of preservatives and "food intensification" chemicals . Once you complete the four (or five. and it’s not going to be easy. The goal of transitioning your biochemistry from a sugar-burning to a fatburning machine is not only to turn you into a fat incinerator. In a location where seasons are limited or even non-existent. For me the politics of what constitutes "organic" is a moot point. the reality is that his cells have become addicted to the nicotine and convince him otherwise. Logically it makes sense.the more "inert" the organic material. who loves smoking.hopefully none. It’s like trying to convince a smoker. It costs more. if you start with the Lite Program) 28 Day TACFIT Warrior Missions.personally and professionally. Eat Locally: Locally in terms of most recently harvested. look to the eating behaviors of cultures who exist in mono-seasonal environments. you're ingesting preservatives (which "preserve" your fat calories as well and have less opportunity for nutritive release) and you're ingesting mostly inert matter. rather than merely the phantom cravings of your cells’ addiction to sugars. how much greater his quality of life would be if he just gave it up cold-turkey. however. The longer a food is "dead" . Less preservatives . butchered. because we primarily eat from the public market from local produce. but we can't afford to not pay more since our health is our primary premium . You will have fully converted your cells to burning slowburning fuels. 2 . you’ll be free to eat what you need whenever you need it. but also to return accurate intuition as to your body’s needs. or even the other coast. and vice-versa. winters are difficult to eat like summers because of the cold. To get back to that point where eating as we evolved to eat. Eat Seasonally: Seasonal regards the impact that changing weather conditions and climates have upon our performance and behavior. Closest to being "live" food. will require transition though.We were irrefutably meant to eat locally. and as a result upon our biochemistry.such as bovine growth hormone to state an obvious example. rather than living from one fix to the next of fast-burning fuels. When you're eating food from overseas.
and as a result. and top off the tank again. Drive a little more. recuperative foods to displace cellular craving for fast burning sugars as primary fuel 3 . But this is where the metaphor fails. not merely an electrical one (based on calories). Drive a bit. You only keep burning off the top of the tank. Food Is Not Merely Fuel. The TACFIT 4 Day Diet seeks to increase sustainable. Eating is a hormonal event. Though we treat food as fuel. and then top off the tank. decay and break-down. You never empty the tank.Burning off the Top of the Tank Most people eat like filling a gas tank. A fuel-based diet cannibalizes your body. it’s not. sediment starts to settle: leading to diminished performance.
Because they eat for TODAY only. we need to get to the bottom of the tank. aches and pains. they’re neither able to keep the benefits of yesterday’s work. but they’re not able to prepare for tomorrow’s either. but failing to rebuild it (from yesterday’s work) and pre-build it (for tomorrow’s. We don’t need to top off the tank. Eating for today is a biochemical addiction which burns sugars instead of fats.) The body produces its own fuels. 4 . As a result. not for Today! Most people perform well in spite of their nutrition rather than because of it. So. And if you’re only ever burning what you’re immediately in-taking. Most people eat for today’s energy.Eat for Tomorrow and Yesterday. and we need to rebuild it with an alternative energy source: fat. we need to clean it. which we can’t tap into until we convert ourselves from an addictive dependency upon exogenous (externally taken) fast-burning fuels. Not during the work. the recovery period is where the growth happens. and even get temporary results. We have an endogenous (internally produced) energy source. Food is for rebuilding (from yesterday) and building (for tomorrow). This is why people can work very hard. They’re breaking down the body. you never get to the long-term storage. When it comes to exercise. but then develop boredom. and eventually injuries and illnesses. like topping off the tank.
junk snacks like potato chips) which convert into glucose.Don’t Wear your Carbohydrates! Most people over-eat simple carbohydrates (pastas. Glucagon stimulates glycogen and fat stores to release when these glucose levels fall. the liver begins to turn glycogen stores into glucose. unlocking the body’s endogenous energy reserves. sweets. This is much different than eating to fuel a workout. since you’ll only be calling upon it during the recovery period after the work is long-over. Sugar-burners eat for the work. when you transition simple carbs (glucose) out of your diet. Although you’re eating what you will need for the exercise you’re doing that day. or as a post-workout snack to deal with your jitters: which only perpetuates the addiction to fast-burning sugars. breads. your insulin drops. that happens at the same time as fatty acids are being released from fat cells from the same stimulus. However. fat-burners eat for the recovery. You eat today what you’ll be using tomorrow (during recovery) from today’s work. you’re eating it a day in advance. The goal of an effective diet is to prime the 3 metabolic pathways for optimal energy and health. When insulin falls. then transported around your body and fueling your brain. 5 .
Prepare for Later. Organic if possible to avoid pesticides and preservatives. When you eat is as important than what you eat.Eat More. give your dinner to your enemies. lunch with friends. Timing performance nutrition Front load protein and complex carbs Russian Spetsnaz Proverb: Eat breakfast alone. displace. Earlier. Eat nutrient-dense whole foods. completely to mostly unprocessed in order to repair and prepare. Repair from Before. 6 . Don’t remove or replace.
emotional. With that said. 7 . It’s a tool to discover your super-formance lifestyle. remember that it’s intended to transition you back to clear communication with your cellular needs. you only need to change everything. so that together we can guarantee that you not only look fantastic.Transitioning into the 4 Day Diet Though you may think that it would be better to jump into the TACFIT 4 Day Diet. with a clean system you’re able to restrict calories so that you do not have deleterious effects on your total (neural. If you want to have a healthy. This diet isn’t intended to be your lifestyle. The 10 transitional nutrition Steps of the TACFIT Transition to Superformance Nutrition: the 1st 40 days are to biochemically transition to eating whole foods 80-100% of the time. you also feel great and live stronger longer. punintended. the journey not the destination. That requires “transitionary” steps rather than adoption of someone else’s diet. The diet is the process not the product. “super-formance” body. My goal is to be realistic and candid. each step in this transition is calculated to help you convert your cells from burning sugar to burning fat while minimizing the strength of withdrawals and habitual behavior which causes you to “fall off the wagon” to old. endocrine. and as a result to convert from burning sugar to burning fat. immune) super-system. familiar. At day 41. the means to the end. unhealthy eating. I know that’s not the PC thing to say to people looking for a diet. but my goal isn’t to sugar-coat your dietary requirements.
Eat 1-2 servings of healthy fats per day (olive oil. Should you find that you’ve fallen off the wagon from your nutritional progress. etc. It’s the cells taking over. and switch to brown rice. It takes tools. 8 . But don’t submit to them. You have all 3.keep honest. Clean Warrior Diet • CYCLE 1 (Days 1-4): Begin Journaling (include feeling / energy level / mood) • CYCLE 2 (Days 5-8): Eat breakfast within one hour of waking (keep journaling until—at least—day 84) • CYCLE 3 (Days 9-12): Add 4-8 ounces of lean protein to breakfast. and have “cheated”. quinoa).The TACFIT 10 Nutrition Transition Cycles 40 Days until your Lean. walnut oil. pastas and white rice. Fight the internal habits with the tools in TACFIT Warrior. and then in the next 4 day cycle. Don’t lose faith. Just throw yourself back into the breach and fight again. tenacity and time. fish oil. so that you eat at least every 4 hours • CYCLE 5 (Days 17-20): Switch from whites to browns (cut out the flours. CYCLE 22 (Days 84-88) are complete rest days: perform only joint mobility on those days. avocados. step it up with the next transition. don’t judge yourself harshly. Stay at the demands of the cycle prior to where you “cheated” . breads. You WILL overcome the habits. lean protein and good fats are present in each meal • CYCLE 9 (Days 33-36): Switch to 2-3 meals per day without snacks • CYCLE 10 (Days 37-40): Sync your 4 Day Intensity Wave of training to the 4 Day Diet and Supplement Cycle • After CYCLE 10: Complete the 4 Day Diet with the 4 Day Intensity Wave for the remaining days on your mission. potatoes. Be a warrior. except on Cleanse day) • CYCLE 6 (Days 21-24): Reorder (to post-meal) or entirely remove sweets • CYCLE 7 (Days 25-28): Increase greens • CYCLE 8 (Days 29-32): Make sure complex carbs. and add 2-4 liters of clean water daily • CYCLE 4 (Days 13-16): Add 2-3 nutritious snacks per day.
Add herbal tea blends. It is possible to use 600 calories from your bodyʼs stored fat to gain 1 pound of muscle. Add superfood green mix supplement. No Sweets. It takes a caloric deficit of about 3500 calories to lose 1 pound of fat. PROTEIN+: The Protein and Good Fats Day pairs with the High Intensity (Metabolic Conditioning) Day: Increase proteins. You need the intense supply of vitamins and minerals that this day provides in order to keep metabolic processes running smoothly. anti-oxidants. A small dish of blueberries is also high in anti-oxidants. allows your muscles to regenerate and KEEP the gains from yesterday while preparing for the next strength training day. and kale are also loaded with antioxidants. either raw or in a juice mixer.” Cleansing. No Simple Carbs). Add glucosamine. No Seconds. cauliflower. and they provide one other ingredient—sulfur—that the body needs to make its own high-powered antioxidants. including your joint mobility focus for the day. etc. good fats. brussels sprouts. Cruciferous vegetables including broccoli. This is NOT a “day off. No Stimulants. CLEANSE: The Raw Cleanse Day pairs with the No Intensity (Strain Prevention) Day: Consume only vegetables. and fish oil / EFAs. BALANCE: The Balanced 5S Day pairs with the Low Intensity (Stress Conversion) Day: Balanced Day but 5Sʼs (No Snacks. 9 . It takes a caloric abundance of about 600 calories to generate 1 pound of muscle.The TACFIT Warrior 4-Day Diet 4 DAY Cycle: Carb Load Protein+ Cleanse Balance 20% 60% 10% 40% Protein Complex Carb 60% 15% 80% 40% 20% 25% 10% 20% Fat CARB LOAD: The Greens and Grains Day pairs with the Moderate Intensity (Strength Practice) Day: Increase complex carbs.
etc) If you consume any of the 5Sʼs after 7PM. Day 3 is a “blanket. itʼs guilt. natural or synthetic) • No snacks (between meals . and you should eat more food earlier in the day in order to displace your cellʼs withdrawal symptoms caused by addiction to fast-burning fuels. stimulants or simple carbs) • No sweets (sugars or substitutes.” You can use this dayʼs recommendations to help you transition through more challenging episodes. Donʼt worry—as long as you follow the recommendations. seconds. which should be expanding blood flow and removing the noise from your nervous system. earlier in the day) • No simples (eat complex rather than simple carbs) • No seconds (one plateful and no more) • No stimulants (remove caffeine. No Sugars. nicotine. however.On days 1-3 you may eat as much as you need according to the prescribed ratio. 10 . snacks. you must follow the 5Sʼs to the letter—that means 3 Meals with No Snacks.eat larger meals.free snacking. and No Second helpings. then the 30% of the energy needed for “winding down” redirects blood flow or derails your nervous system. On day 4. TACFIT Dietary Compliance Chart You canʼt exercise yourself out of the 5Sʼs (sweets.
Begin with 10 points per day. yoga). The maximum score is 10 points per day. experience incredible levels of energy. intensity. If you eat according to the TACFIT 4-Day Diet plan.” If you skip your strain prevention OR your stress conversion OR your intensity workouts. have a snack. drink a beer. then you get 4 points. but you must average 8 points for the week. If you skip two of these items.” But there are also a few “subtractions. (Performing 2 strain prevention sessions per day doesn’t equal 4 points. Skip a day completely and you lose 6 points. stress conversion and intensity workouts). eat a sweet. 10 points for the day. since you don't get 2 points for workout intensity on the strain prevention and stress conversion programs. If you average 8 points per day over the entire week. you may only earn 2 points per day per training type. 10 Point Compliance Chart: Average 8 and You’ll be Great! • • • • Give yourself this compliance chart over one week: start with 10 points a day. drink a soda. score 4 points. and continue to grow stronger every day. remove 2 points for that day. Those are the “additions. have a shot. If you complete all of your exercises (mobility. you can't afford to miss ANY of your points on your meals! 11 . If you do all of your proper exercise (strain prevention.) If you skip a meal. score 6 points (or 2 points for each). This approach allows you to save up all your extra points for the weekend. you get 6 points. or you can have one beer per night. remove 1 point. you will sleep like a baby. you lose 4 points.TACFIT Firefighter Division Chief Ryan Provencher inspired this approach used to train his department in the TACFIT Firefighter Challenge. Obviously. If you eat well. eat a piece of pizza or bag of popcorn. This compliance chart is used to score one week of training. prevent illnesses and injuries.
Use the information contained in the TACFIT 4 Day Diet Template at your own risk. You may ﬁnd our "transitional approach" to nutrition confusing at ﬁrst. Remember: the purpose of the 4 Day Diet is to sync your biochemistry up with your actual nutritional needs. Use it as a guideline and leave room for ﬂexibility.tv Productions as well as any ofﬁcers. or other activity related to the information in the TACFIT 4 Day Diet Template Attention: Nothing within this information intends to constitute an explanation of the use of any product or the carrying out of any procedure or process introduced by or within any material. receive professional guidance on restoring nutritional deﬁcits. The information described in the TACFIT 4 Day Diet Template is for information purposes. Atlanta.867. Before adopting any new eating plan. Instead. instructions. assistants. have blood work performed to determine the presence of vitamin and/or mineral deﬁciencies.THE TACFIT 4 DAY DIET TEMPLATE The TACFIT 4 Day Diet is a radical departure from typical nutrition plans and fad diets.867. against any claims for damages or other claims for injuries or losses of any kind suffered by the purchaser or any others. and may be unsuitable or even dangerous for some people. variation and modiﬁcation. Consult your doctor before using the information contained in the TACFIT 4 Day Diet Template. simply because the concept is unfamiliar to you. and agrees to hold harmless and indemnify RMAX. and get clearance from your health care team to proceed.tv Productions disclaim any liability for untoward results including (but not limited) any injuries or damages arising out of any personʼs attempt to rely upon any information herein contained. The reader should consult a physician before starting this or any other diet. but no warranty is given. GA 31150 USA | phone 1.678. members. 12 RMAX International | PO BOX 501388. assigns. arising out of any practice. The 4 Day Diet does not follow the typical approach of nursing you through energy lulls with carbs and stimulants. Since we have no control over physical conditions surrounding the application of information in this book the author and RMAX. volunteers. or agents of any type whatsoever acting on or in behalf of the aforementioned entities and persons. This sample has been taken from my personal training diary. employees. nor results guaranteed. and the purchaser understands the risk associated with following instructions from those products.tv Productions the purchaser understands the risk associated with using those products.RMAX (7629) | fax 1. directly or indirectly. Disclaimer: The information in the TACFIT 4 Day Diet Template is presented in good faith. This site and its ofﬁcers and employees accept no responsibility for any liability.7676 . The following pages present an example of how the 4 Day Diet might look in a typical microcycle. injuries or damages arising out of any personʼs attempt to rely upon any information contained herein. an RMAX International Production Legal Statement: When purchasing products from RMAX.678. you are front-loading your nutrition in advance of the training demand you're about to impose.
Ingredients: 2 cups (chopped) tomatoes. 4 florets of broccoli. orange juice to dilute. • 2300: RESET breathing pre-sleep 13 . 1 cup of black tea. 1/4 cup (chopped) celery. cup of spiced tea and one glass of water • 1730: Spinach salad with 1 handful of chopped walnuts. though it’s expensive and difficult to find. One cup of green tea. • 1500: 1 small bag of carrots with hummus dip. Men in particular should add tomatoes to their diet to help prevent prostate cancer. 1/2 cup carrots. • 1830: one small bowl of dates and 1 cup of spiced tea • 2000: Joint Mobility Session and one glass of water • 2200: one cup of chamomile tea or herbal “sleepy” tea. • 0900: three satsumas or clementines and a double shot of wheatgrass. 1 apple (chopped). one glass of water • 1030: Joint Mobility Session • 1100: Anti-Oxidant Smoothie: tomatoes are a great ingredient because of their antioxidant properties. and a glass of ruby red grapefruit juice plus one teaspoon of greenfood supplement. 1 handful of cranberries and 2 tablespoons of vinaigrette dressing. 2 handfuls of spinach. 1/2 cup tomato juice. 2 cups ice • 1200: one glass of water • 1330: Green Protein Smoothie: Ingredients: 1 carrot (chopped). I use Ultimate Synergy. tabasco or hot sauce to taste. 2 oranges (peeled and quartered).TACFIT Diet Day 1 No Intensity Cleanse: • 0600: Joint Mobility Session • 0630: one banana. I also add glucosamine supplementation. 1/4 cup apple juice.
2. • 1000: 1 cup of green tea or one cup of kombucha cold tea. toss lightly. • 1845: light walk or digestive mobility session. one glass of water • 1815: Strawberry. Dressing: 2 tbsp. and pepper. 1 1/2 tbsp lime juice. 1 firm but ripe avocado. 2 small stalks celery. Avocado & Grilled Chicken Salad: Ingredients: Salad . salt. and a cup of black tea. Cover well and refrigerate until ready to serve. one glass of water • 2000: one cup of herbal tea. In a medium bowl. orange juice. tops cut off and hollowed out. Makes 4 servings. • 1230: light walk or digestive mobility session • 1330: glass of water or cup of black tea • 1630: 90 minutes low intensity yoga session. skinless chicken breasts. chopped. salmon. spiced. shells removed. finely chopped. 1/2 cup chopped pecans. tissue repair and to process and ship-out toxins. pitted and cubed. peeled. with a small bowl of oatmeal (with raisins and cinnamon). Spoon egg mixture into hollowed-out tomatoes. cut into bite-size cubes. if available). combine chopped eggs. 1/2 teaspoon dill weed (dried) or 1 tablespoon fresh dill. 4 ounces diced smoked salmon. chopped. a glass of ruby red grapefruit juice. hulled and quartered. 3 tablespoons finely chopped red onion. 1/4 cup light mayonnaise. Whisk together dressing ingredients and drizzle over 3 handfuls of organic baby spinach salad. Directions: Place all salad ingredients in a large bowl. 1 1/2 tbsp olive oil. toasted. one handful of raw almonds or baked walnuts for variation • 1130: Joint Mobility Session and one glass of water • 1200: Smoked Salmon Egg Salad filled Tomato: Ingredients: 4 large hard-boiled eggs (use higher omega-3 eggs. I will add 6 tablets of Wellness Formula to help support my immune system.TACFIT Diet Day 2 Low Intensity Balance: • 0600: Joint Mobility Session • 0630: 2 organic eggs soft-boiled over a handful of spinach. 3. celery. 1/4 tsp salt. and mayonnaise.1lbs container California strawberries. Season with dill. 2 grilled boneless. 8 medium tomatoes. Salt and pepper to taste. decaf • 2100: one glass of water 14 . Preparation: 1. Refrigerate at least 2 hours to allow flavors to combine. onion.
1/4 cup red pepper. • Spread the panko on a plate. Add the remaining minced shallot and cook over moderate heat until softened. crushed walnuts. 1/4 cup corn. 1/2 cup pure olive oil Preparation time: 90min . whisk the flour with the cornstarch and 1 teaspoon of salt. 1/4 cup cherry tomatoes. minced. Sprinkle the mixture onto a work surface and set the chard cakes on top. 1 floret of chopped broccoli.over 2 handfuls of spinach leaves. 1/2 cup cornstarch. turning once. Salt and freshly ground pepper. for brushing. tossing. Serve right away. 1/2 cup all-purpose flour. pressing and squeezing them into compact patties and working in a little of the flour mixture as you go. 4 baked tomatoes (Slice your tomatoes in half. plus cup of green tea • 2200: one cup of chamomile tea 15 . currants. • 1930: one handful of dates and almonds. 2 glasses of water • 1100: Power Veggie salad: 3 handfuls of spinach (salad) with 2 sliced hard boiled egg. Return the spinach to the skillet. • In a small bowl. 2 tbls of sunflower seeds. 2 tbls cashews. about 5 minutes. Spoon the spinach onto plates and top with the chard cakes. • 1330: one cup of black tea and/or one glass of kombucha tea. about 6 minutes. 1 1/2 cups panko or coarse dry bread crumbs. Return back under grill or broiler for a minute or two. 2 tbls lemon vinaigrette. 2 shallots. sprinkle with a few dashes of Worcestershire. until wilted. melt the remaining 1 tablespoon of butter. 1 garlic clove. Turn the cakes. 1 cup of black tea. • In a large skillet. Brush the bottoms with mustard and sprinkle panko on top. Broil at medium heat for 10 minutes. Dijon mustard. thick stems discarded. 1/4 cup of orange slices. cut side up.TACFIT Diet Day 3 Moderate Intensity Carb Load: • 0600: Joint Mobility Session • 0630: 1-2 cups oatmeal with raisins. 1 pound baby spinach. Grate the cheddar. Transfer the cakes to a wax paper–lined plate and refrigerate until firm. 2 tbls currants. until golden and crisp. Add the Swiss chard and cook. Remove from oven. One glass of ruby red grapefruit juice plus one teaspoon of greenfood supplement. or light walk • 1700: Crispy Swiss Chard Cakes with Spinach: Ingredients: 3 tablespoons unsalted butter. until wilted. cold • 1430: one glass of water • 1600: Joint Mobility Session. Add the chard cakes and fry over moderately high heat. and pile on top the tomatoes. melt 2 tablespoons of the butter. about 20 minutes. till the cheese is bubbling. Remove from oven. and serve piping hot) . Add the spinach and cook. 1 glass of water. Add half of the minced shallots and all of the garlic and cook over moderate heat until softened. Season with salt and pepper. 1/4 cup peas. minced. 1/4 cup red beets. • 0700: light walk • 0900: one glass of water • 1000: Moderate Intensity Exercise Session. press to adhere. Brush the tops of the cakes with mustard and invert them one at a time into the panko. 1/8 cup shallots. Transfer the chard to a colander and let cool. Put them in a baking dish. I use Ultimate Synergy.In a large pot. Keep warm. tossing. though it’s expensive and difficult to find. Transfer the spinach to a colander and press out as much liquid as possible. Press out as much liquid as possible and coarsely chop. 5 pounds Swiss chard (about 3 bunches). • Heat the olive oil in a large nonstick skillet. 1/4 cup garbanzo beans. Season with salt and pepper and press the chard into 6 patties.
this 4 day “hustle-builder” will slap on the muscle for a short burst of time. lunch and dinner (fat-burner and anti-oxidant) • Yohimbe 400mg .before bed (control cortisol. Developed by TACFIT Team Leader Alberto Gallazzi. 6 egg whites. 6 egg whites. 6 oz green beans. 4 oz baked potato • Meal 6: 6 oz water tuna. 4 egg whites. but you should have the discipline to do it by the end of the mission.30 minutes before training on empty stomach (to increase blood flow) • Glutamine 10grams . increase GH production) 16 . 1 yolk • Meal 2: 1/2cup oatmeal. Asparagus or fibrous veggies. 5 egg whites or 2 scoop (30g) whey protein • Meal 3: 4 oz yam.TACFIT “Hustle-Builder” Diet Template: You can use the following template to increase muscle gain on the last 4 days of your 28 calendar. Days 1-3: • Meal 1: 1/2cup oatmeal. 6oz green veggies • Meal 6: 4 oz non-fat cottage cheese Day 4: • Meal 1: 2/3 cup barley flakes hot cereal. 5 oz chicken breast. 1/2 large grapefruit • Meal 2: 1cup oatmeal. large salad Supplement: • CLA (Conjugated Linoleic Acid) .5grams before training or divided evenly during breakfast. 10 oz broccoli (or green veggie) • Meal 4: 6 oz salmon. 4 oz yam or baked potato • Meal 5: 4 oz salmon. 1 whole scrambled • Meal 3: 1cup brown rice 4oz chicken breast 1 cup broccoli • Meal 4: 5 oz beef or chicken. It is difficult for many people to sustain. 1whole egg scrambled. 6oz asparagus • Meal 5: 5 oz sirloin steak or chicken.
• 1430: one glass of black tea or one glass of kombucha tea. 1/2 teaspoon lemon pepper. Turning is not necessary. Add more oil if necessary. Plus 3-6 capsules of Essential Fatty Acids and fish-oil from Udo supplements. 2 tablespoons prepared mustard. Browner (crisper) meat adds more meat flavor. and pepper. 1-1/2 pounds boneless salmon filet about 1-inch thick (large end preferred). lemon pepper. 2 cans chili beans.TACFIT Diet Day 4 High Intensity Protein Plus: • 0600: Joint Mobility Session • 0630: 4 eggs scrambled with 4 strips turkey bacon. • Place baking pan with foil tray on hot grill. by folding a long piece in half and folding up all four sides. Makes 8 servings. 2 Tablespoons white wine. 4 fresh chilies or two jalapeño peppers or both. Whitefish is done when it turns opaque. Spread top of salmon with the butter. • Serve with Roasted Vegetables: Ingredients: 12 oz Carrots peeled. • two glasses of water. • In a small bowl. 1/2 teaspoon dried oregano. (The shiny side reflects. Toss or mix until the vegetables are well coated with oil. 12 oz Waxy potatoes peeled. 1 glass of water. 1/2 teaspoon kosher salt. Sprinkle the mixture evenly over the top of the salmon. if desired. 12 Shallots peeled. thick filets. Place the foil tray on a platter or metal tray to transport to the grill. • 1930: 2 handfuls of almonds. • Place the salmon filet in the foil tray skin-side down (or boned-side up if it is skinned). 8 oz Butternut squash peeled and seeded. 12 oz Celery root. 1/2 teaspoon dried basil. one cup of spiced tea. 4 oz Olive oil. • If you are unable to grill the salmon. potatoes. Leave foil tray on the baking sheet and bake about 15 minutes. peeled. oregano. Garnish with lime slices. garlic powder. 2 teaspoons garlic granules or 2 cloves fresh garlic (to taste). This method works best with large. 1/4 teaspoon Hungarian sweet paprika • Preparation 25 minutes: Preheat grill to high heat. Add tomatoes. 8 oz Parsnips peeled. 1/2 teaspoon garlic powder. in a baking pan. 1/2 teaspoon onion powder. cold • 1530: Joint Mobility Session • 1630: one glass of water • 1730: Herbed Grilled Salmon Recipe: Ingredients: Vegetable oil spray. 2 pounds ground turkey. parsnips. 1/2 teaspoon dried dill weed. Pour the olive oil over the vegetables and sprinkle with the thyme. beans. onion powder. Preparation: Brown turkey in olive oil in a 3 quart non-stick pan or cast iron Dutch oven and drain off liquid or simmer uncovered until liquid evaporates. 1 small white onion chopped. 1 1/2 tsp Coarse salt.) Spray the entire inside of the foil tray liberally with cooking spray. 1 cup black tea. Bake at 375°F for about 45 minutes. 12 Garlic cloves peeled. 8 oz Turnips peeled. Place these cut vegetables. Do not allow them to become too browned. Salt and pepper to taste. basil. 1 quart home canned organic tomatoes or two large cans of seasoned tomatoes. 1 lemon (zested). 2 pieces of Ezekiel bread with 2 tbls of peanut butter. Do not overcook or it will be dry and unpalatable. preheat your oven to 475 F. so you want it down so as not to burn the food. 1 1/2 tsp Dried thyme. then top with the sweet paprika. and squash into 1-in dice. Directions Cut the carrots. salt. or they may be bitter. plus the shallots and garlic cloves. • 0700: light walk • 0900: High Intensity Exercise Session • 1100: Healthy Turkey Chili: Ingredients: 2 tbls virgin olive oil. Cook in a hot covered grill for 10 minutes per inch of thickness of the fish filet. ½ cup shredded sharp cheddar cheese. Zest lemon over salmon and sprinkle with white wine. Make a tray out of a doubled-length of heavy-duty foil large enough for the salmon filet. and dill weed. decaf • 2100: one cup of chamomile tea 17 . 2 cans black beans. or until done. and spices and simmer on low for 1 ½ hours sprinkle with a little cheese and serve. turnips. Transfer the foil tray to the hot grill. with the dull side up. 1 teaspoon butter. mix together kosher salt. Turn or stir the vegetables several times during baking so that they cook evenly. Salmon is done when it turns a light pink color throughout and feels firm when pressed gently with the back of a fork. celery root. 1 tsp Coarsely ground black pepper. until the vegetables are tender and lightly browned. Use a spatula to lift the salmon away from the skin to serve.
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