Travis

THE LEGAL STUFF
Copyright © 2016 by The Forged Athlete, LLC

All rights Reserved

No portion of this book may be used, reproduced, or transmitted in any
form or by any means, electronic or mechanical, including fax,
photocopy, recording, or any information storage and retrieval system
by anyone but the purchaser for their own personal use.

This manual may not be reproduced in any form without the express
written permission of Travis Stoetzel, except in the case of a reviewer
who wishes to quote brief passages for the sake of a review written for
inclusion in a magazine, newspaper, or journal, and all of these
situations require the written approval of Travis Stoetzel prior to
publication.

The information in this book is for educational purposes only. The
information in this book is based on my own personal experiences and
my own interpretation of available research. It is not medical advice and
I am not a medical doctor nor have I claimed to be.

The information within this book is meant for healthy individuals only.

You should consult with your physician to make sure it is appropriate
for your individual circumstances. Keep in mind that nutritional needs
vary from person to person, depending on age, sex, health status and
total diet.

If you have any health issues or concerns please consult with your
physician.

Always consult your physician before beginning or making any changes
in your diet or exercise program, for diagnosis and treatment of illness
and injuries, and for advice regarding medications.
Forged FUEL
Simple Nutrition for Serious Results.

For the last few years since opening my gym and growing my business
online, I've received countless requests from people who want to know
exactly what it is I eat on a day-to-day basis.

What this manual will cover is what I've discovered over the many years
of testing and tweaking different styles and protocols of eating.

What I've produced for you is a highly effective plan on how and what I
eat to get and keep a lean, strong, highly energized, and healthy body.

And this stuff just hasn’t worked for me as everything I’ve got laid out
for you below has also worked for many of my clients both online and
off.

So, if you've ever wanted to know how to eat for both performance and
physique enhancement, you’re about to find out.

Because the TRUTH is, I wasn’t always the best eater.

In fact, I used to eat like complete crap and at the time I thought I was
eating “healthy”.

I tried just about every single type of diet out there…

I did the Atkins diet, the ol' Bodybuilder’s Diet (which consisted of only
eating oatmeal, broccoli, eggs, protein shakes, and chicken), and even
the ol' not eating anything after 8pm diet…

Since those days, I've learned a lot. I've tested a lot, and I've seen the
results firsthand.

What you're about to discover is what I currently do and what I’ve got
my personal clients doing and if you follow what I've got laid out for
you, I know that you too will see some amazing results.

But, before I go any further there's one thing you must know… This is
NOT a diet and it's not a quick fix meal plan… It's a LIFESTYLE and
the truth is, until you treat your nutrition like an actual LIFESTYLE, you
will not see the type of results you’re truly after.

So, what I want to do for you is make eating to get LEAN, MEAN, and
STRONG as simple as possible so you can implement it into your
LIFESTYLE without any major problems or frustrations.

What you'll discover is not that complicated. The main thing you do
first is It's STOP the mistake of making things too confusing.

Bottom Line - Eat good healthy foods, cut out the sh*t, and when you get
that down, you can start implementing in the more advanced, but
simple techniques I have laid out for you in this manual.

Now, before we get into what you need to be eating, let's talk about
some of the major mistakes plus all the dumb sh*t I've done in the past
(and still do at times) so that YOU know exactly what to avoid.

First off, I mentioned above about the stupid diets I tried in the
past...

I can remember back when I tried the Atkins diet. You know the ol' “no
carbs at all, no fat, no dairy, just mainly a crap ton of protein diet”?

Yeah that one…

It worked at first, but after a few weeks my energy levels went to sh*t, I
started getting headaches, couldn't concentrate at times, and my
performance and strength levels started to dwindle as well.

Bottom line, that was NOT a healthy style of eating that was going to do
me any good over time.

So, I dropped that diet quick.
What I was missing were your good carbs like veggies and smart
starches, as well as my powerful and highly nutritious fats. In order to
have a high level of performance, you need these essential foods to help
fuel and supply your body with essential vitamins and nutrients.

My next big mistake was when I tried to eat the same foods over and
over again.

Other than getting bored of eating the same foods over and over, I
started to develop a couple of food allergies.

For example, I’d often times get a stuffy head and runny nose every time
I ate chicken and eggs, and I also noticed my energy levels started to
drop off after these items. This was due to my digestive health is it’s
efficiency decreasing after having to digest the same foods over and
over, day in and day out.

What your body needs is a wide variety of foods to keep things
balanced out. It’ll also keep you satisfied and help improve your
digestive health and energy levels as a whole. Not that you can’t get
yourself on a “routine” eating the same foods over and over, it’s about
BALANCE. I’ll talk more about this on into the manual.

My next big mistake that I made and still see a ton of people making as
well was having way too many protein shakes in one day. I can
remember when I was taking in anywhere from 3-5 a shakes a day!
Shakes were good for time cramped situations but not for the long haul
(and not for my digestive health either – I’ll spare you the details here).

The truth is, your body needs REAL foods and no matter how good your
protein shake blend is, it's still a processed food. You need to balance
out your meals by having at least 80% of your nutritional uptake
coming in from real foods.

Don’t fall for the various “healthy shake” scams that are super common
today. In fact, if anyone ever recommends you take in 3 or more protein
or “healthy” shakes a day, turn and run.

Another trap I fell into for awhile was when I started eating too
many "fake" healthy foods.

Things like quick protein bars, protein shakes (like I just mentioned
above), "protein cookies" and pre-made "healthy" meals.

At the time I thought I was eating "healthy" stuff, but when it came
down to it, there were way too many fake added in fillers and
ingredients.

At the end of the day, LESS is more so now when I select the foods I eat, I
try to go for only the RAWEST form or the form with the least amount of
ingredients added to it as possible.

If something says "fat free" or reduced fat on it, I typically avoid it as
YOU should too.

Bottom line is this - Eat the real thing. Just like with training, there are
no short cuts for hard work just as there are no short cuts to eating real,
healthy foods. Always go for the REAL thing.

Another major mistake I made for the longest time was not eating
enough of your "energy" foods. So things like all of your different
green foods like kale, spinach, kimchi, etc. I skipped this stuff without
knowing what I was truly missing out on. ENERGY was one of the big
things I was missing on a daily basis as I was constantly drinking Red
Bulls, Rockstars, and other drinks to increase my energy.

Since then, I’ve harnessed the power for “energy” foods and I have at
least one greens drink every few days, if not every day. With the
addition of more “energy foods”, I've had better digestion, more energy,
and increased performance ever since. What I’ve noticed the most
benefit from is having a good, solid greens drink first thing in the AM.

My favorite recipe right now is 1 liter of fresh water, a splash of organic
lemon juice, and 1 scoop of Athletic Greens. OR Onnit’s EGN (when I’ve got it
in stock, that is!)

The final mistake I want to talk about is what most people think is
the go to method that is essential to eating healthy: the ol' myth of
thinking you must eat every 2-3 hours in order to keep your
metabolism high, retain muscle, and build strength.

Not only is the ol’ “you have to eat every 2-3 hours” thing a myth, but for
most people it’s extremely time consuming and they’re unable to do this
anyways. We’ve got to be more REALISTIC…

When I tried to eat every few hours, I was usually pretty frustrated and
unhappy. If I ever missed a meal, the rest of my day was screwed as my
attitude would be off (you wouldn’t want to cross my path when I
missed a meal), and my mind would be in the gutter. It was all due to
me believing in the myth that you must eat every few hours in order to
keep your metabolism going.

NOT TRUE!

Since then, I’ve discover that having to eat every few hours is not only a
myth, but that you can get the same results (if not better) when you
strategically use Intermittent Fasting (more on this below) or simply get
in all the macros and cals you need within the day.

If this is from one meal or 10 meals in the day, how ever you get there
doesn’t always matter.

Since then, I've freed up my time, increased my energy, and have
improved my overall results both on the physical side as well as
performance-wise NOT worrying about having to eat every few hours.

Now that you know about some of the biggest mistakes I’ve made in the
past, we need to get to the most IMPORTANT part of this manual, which
is with goal setting and mindset.

The Most IMPORTANT Key
I bet YOU thought it was on what foods you should be eating didn’t you?

Well, that certainly has a lot to do with your success, but it’s not the
most important.

So to begin, we need to know exactly what your goal is.

So, what is it?

Do you want to build more muscle? Shred more fat? Or are you just
looking to increase your energy and performance?

What ever it may be, this will help YOU create everything, but it’s critical
you first figure out what it is you want to do. Not only will this help
guide you to where you want to go, but it will also give you the drive and
motivation needed in tough times.

People that don’t have goals lack purpose and passion for what
they’re trying to do.

Purpose and passion will help drive you towards your goal, help you
bust through barriers, and go over bumps in the road that creep up in
your way.

So, before you go any further, take out a piece of paper and write down
what it is you want to achieve.

You don’t have to settle on just one little thing either. This can be a
multitude of different goals, but one thing is for sure; you must write
these goals down.

Also, make sure the goals you write down can be measured and make
sure that they have true meaning to you.

A bad example would be, “I want to lose 5% bodyfat.” That’s great, but
WHY?

You need to include some “WHY’s” in there to make it more meaningful.

A better example of including a “why” in with your goal would be
something like this, “I want to lose 5% bodyfat so I’m leaner and look
better with my shirt off. I want to get ripped and look good for all the
hard work I do because I deserve it and when I achieve this, I’ll have more
confidence and swagger to walk around and be proud about the way I
look and feel.”

See the difference in those two goals?

Now, before you go any further, write down 3 BIG goals that have
some BIG “whys” attached to them. Do this for ALL of your goals.

After you’ve written down your goals, make sure you set yourself some
hard deadlines for when you’ll have them accomplished.

This will force you to take action and make you less likely to fall of the
wagon. If there’s no deadline, then there’s really no sort of pressure
that will continually push you to getting things done.

You need to have some sort of accountability set onto your shoulders.
A nice solid deadline will help solve this program so after you’ve written
down your 3-5 TOP goals and “whys”, write down some dates next to
these goals that will serve as your deadlines.

Better yet, to add to this, make sure to email me
(theforgedathlete@gmail.com) and let me know what your goals are
and when your deadlines are so you've got even more accountability on
your shoulders. This will drive you forward even faster!

You don’t want to let me down right?

I don’t want to see you fail so make sure to get it done! It’s your choice
as to whether or not you really want to send me your goals and
deadlines.
If you do, great!

If not, make sure you write them down!

DO NOT go any further until you do so!

The reason this is so important because it’s more for the mental side of
things. In order to make sure you’re as successful as possible, you must
have your mind set on SUCCESS. Having a strong list of goals that are
combined with some strong “whys” will help you get more focused.

Bottom line, this is by far the most important step. You've got to have a
target to shoot for otherwise you'll be floating around blind.

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STEP 1: You Must Get LEAN.

Now that we have the mental side of things noted, it’s important to now
focus in on a few of the things which are more on the physical side of the
spectrum.

Let’s make these clear before we go any further…

If you're a male and you’re at or above 17% Bodyfat (BF), you need
to get leaner. No if’s, and’s, or but’s about that. If you’re a female
and you’re at or above 27% on the women’s scale, you too need to
get leaner.

At this point, fat loss should be your number one focus because when
you get yourself leaner, your body will easily stay ripped and will build
muscle way more efficiently.

Plus, when you can get yourself to a lean 12% (21% for ladies), then you
can go for more muscle gain.

If you're an athlete and you're going for performance, you'll have a bit of
a mixed eating style, which will be a combination of eating styles. This
will include having an eating style that supplies us with enough energy
to perform, but at the same time, will also keep you from gaining too
much weight.
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This Program Is NOT A Diet…

So, let’s get into what this program will do for you.

First off, the BIGGEST mistake you can make is thinking that a diet or
short term eating plan is the right thing for you and is going to get you
to the goal that you want to achieve.

This is 110% false.

If you look at nutrition and eating as nothing more then a “diet plan”
you will fail.

What you need to focus in on is the big picture…

In short, this program is specifically designed to get you leaner, stronger,
increase gains in energy, and improve performance OVER TIME.

It’s the all-in-one way to eat, but one thing must be made clear… It’s a
LIFESTYLE.

Now, with that being said, it’s also important to note what this program
won’t do for you…

Some of the main things it won’t do is make you cut out the foods you
love to eat, have you taking in some sort of specialized “protein shake”,
or have you following some crazy, highly restrictive type of diet for a
certain amount of days…

You won’t have too much to worry about other than following the basic
templates I have set up below. If you can stick to following the
templates I have laid out, you’ll be more then good to go!

That and if you can muster up the DISCIPLNE of tracking your food for a
good couple of days (so you LEARN), you’ll be in even better shape.

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So, what is it that makes this program so good?

Well, it’s all about KNOWING how to eat right and KNOWING how your
body works and that’s what you’ll discover over time while following
Forged FUEL.

It’s a LIFETSYLE. This “diet plan”, if you want to call it that, never ends.

It’s forever.

It’s ongoing.

Just like daily bathing and brushing your teeth, you never stop (unless of
course you want all of the NEGATIVES that go along with not doing
those things…)

Now, unless you’re looking into doing a bodybuilding or extreme fitness
physique type competition, you can eat how you want according to the
different ways I have written out within this book and maintain a lean,
mean, and strong body year around! Not just for when you “diet”.

That’s the difference between eating for a “diet” and eating for a
LIFESTYLE.

Bottom line – NO ONE and I mean NO one wants to follow a strict,
written up meal plan that has heavy set restrictions…

We can eat the foods we LOVE (in moderation of course) and still get the
results we’re after.

You’ll soon discover that this program is not out to make you follow a
bunch of strict guidelines. It’s about principles.

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I Must Destroy These Myths…

Now, before we go into the principles that make this program so
effective, let’s go over some of the main food myths that I’ve discovered
over the years that are completely false and just plain make me mad…

I can’t expect that everyone that picks up this manual already knows
these myths, which is why I’m sharing them with you now.

It’s important to avoid these fallacies!

You need to know this BS so you can break free from the all of the lies
out there about what real good nutrition truly is.
Food Myth #1) Meat is BAD for You.

Yes I can see where people think meat is horrible for you (especially
with movies like Food, Inc. and reports like The China Study) but the
truth is, it’s the type of meat you’re eating and where you’re getting it
from that counts most.

You should be trying to get your meat from organic, grass-fed, wild
caught, free range sources. When you eat those types of meats from
healthy sources, you get all the benefits such as all the Omega 3 fatty
acids, B vitamins, cholesterol, and amino acids which all help the body
function properly.

Humans need meat! We were meant to eat it.

You see these (pointing to my incisors in my mouth). They’re used for
chewing on meat! ;)

Now if you can’t get yourself some high quality sources of meat should
you just totally avoid it all together?

I say no.

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Your next best choice is to go for an “Organic” source of meat and to make
sure to supplement with a high quality omega 3 fish oil to help up your
Omega 3’s to balance out the amount Omega 6’s you get from regular
meats. Lower quality meats won’t have high levels of Omega 3’s in them
naturally which is why you’ll need to supplement with extra Omega 3.

If an organic source of meat isn’t available, then you your final “go-to”
for protein would be to go with the leanest meat you can find.

For example, 85/15 beef would be an OK choice if you were eating
grass-fed beef, but if all you had to choose from was 85/15 grain-fed
beef and 93/7 grain-fed beef you would definitely want to go with the
leaner choice.

BTW, you should be supplementing with a high quality Omega 3 just
because it’s that essential ;)

Omega’s are just one of the very few supplements that I say are almost
mandatory to take.

I recommend Onnit’s Krill Oil
Food Myth #2) Fat will make you Fat and therefore is BAD for you.

Let me first just scream at the top of my lungs that this is FALSE!

I, for the longest time, thought this was true.

But, why wouldn’t anyone believe this?

After all, fat is fat, right?

Wrong!

The reason is due to the fact that not all fats are created equal.

Just like meat, it comes down to the source and type of fat you’re eating.
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If you’re eating hydrogenated fats and other trans fats then yes – those
are terrible source for you and will make you fat (and sick to boot), but
if you’re eating fat from a grass-fed cow, organic seeds, nuts, coconuts,
avocados, or the fat that comes from fresh caught fish, then you’re fine.

These fats supply a ton of healthy energy and will actually help you burn
fat.

In addition, healthy fats supply a longer sustained source of energy vs.
the fast digesting sugars and carbs typically supplied by processed junk.
With fats, you won’t get the crashes in energy you get when eating a
bunch of carbs. This is because fats take much longer to digest and they
hardly have any effect on your blood sugar levels. Sugars and carbs on
the other hand give you that nice post consumption crash after you
consume them due to such a high rise in blood sugar.

This is important. If you want sustained energy throughout the day,
you’ll have to control your blood sugar levels. In short, if you control
your blood sugar levels, you’ll lower your bodyfat % which means you’ll
get and stay lean.

In other words, “Control your blood sugar and you’ll control your
bodyfat %.”

Not only will you get LEANER, you’ll have more energy from this as well.

Now, just like with anything other type of food, you still have to watch
your overall consumption of fat. Too much of anything is bad!

Bottom line - Get in your healthy fats such as whole cage free, organic
eggs, grass-fed beef, fresh caught salmon and other fresh water fish,
grass-fed butter, nuts, seeds, oils from nuts and seed sources such as
coconuts, and avocados.

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Food Myth #3) Drink Milk! It’s “GOOD” for you.

I’ve got to give that statement above a big fat NO!

Just to let you know, the regular milk you find in the stores is nothing
more than a conglomerate of highly processed liquid that’s filled with
toxic hormones.

This is caused by the pasteurization of the milk that destroys most of
the “good” nutrients and enzymes that then turns it into nothing more
than empty toxic calories.

If you can’t give up your milk, I would first recommend that you find a
milk source that’s coming from a grass-fed cow or better yet, get
yourself some grass-fed RAW milk. That stuff is highly ANABOLIC from
what I’ve researched.

If you’re up for the change and want a solid replacement for regular
milk, then I would strongly suggest you drink Almond or Coconut milk.
These two replacement sources have twice the amount of vitamins and
nutrients than regular milk has plus contain fewer calories per serving.
In addition, they’re not coming from a toxic source.

Food Myth #4) Fruit Juice is HEALTHY for you.

Hell No!

To be straight up with you here, juice is nothing more than a ton of
empty calories and pasteurized sugar.

In a nut shell, this is the process fruit juices go through before you buy it
from the store…

…it’s first super heated and processed which then destroys all the
vitamins and nutrients the fruit contained before hand

…next there a ton of added fillers and mix ins blended into the juice
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…finally, this leaves you with nothing but….

…toxic SUGAR.

This is NO good.

Now, I’m in no way against juicing or eating fruits and veggies
(obviously), but if you want juice, make it yourself at home with some
fresh, organic fruits and veggies.

Go right to the source instead of getting the highly processed sh*t you’ll
find at the store.

It’s way cheaper and healthier.

Food Myth #5) Whole Grains are GOOD for you.

Man, I can remember when I used to eat a ton of bread.

Bagels, bread, pasta, tortillas…

I’ve never felt BETTER since cutting out all of these different sources of
carbs.

Not because all of those “healthy grain” products were filled extra
ingredients like bleached flour, high fructose corn syrup, and sugar (yes,
even in the “healthy” brands), but because of the INFLAMMTION they
cause from gluten.

Now, before I get into the truth about what GLUTEN can do to you, take
note that NOT everyone is affected the same by gluten. Some people can
tolerate gluten filled foods fine while other’s have serious side effects.

But, EVERYONE can get inflammation from gluten.

And just to let you know, it doesn’t matter if the grain you’re eating is
100% whole grain or “9 grain” because in the end, grains contain gluten
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and gluten containing foods have been linked back to causing a number
of autoimmune diseases and other complications.

I say it NOT worth the risk which is why I’ve personally eliminated
grains out of my diet for the most part.

I recommend you try to cut your grains out as much as possible just for
the sheer health benefits as well as the physical improvements as well.

With anything, there are always some alternatives you can reach for.

If you love your grains, opt for GLUTEN-FREE oat meal.

Quinoa.

If you’re a bread-fiend, rather than reaching for some regular whole
wheat bread, reach for a better source with better ingredients such as
Ezekiel Bread which comes from “sprouted whole grains”.

Sprouted Whole Grains are plant based and are somewhat better
because they lack all the fake filler and preservatives regular breads
have.

You do NOT, and I repeat, Do NOT need to cut out your carbs…

YES, while grains are a carb, there are carbs that can replace your grains
like white rice (no gluten in white rice) and sweet potatoes.

And NO… Carbs are NOT the enemy (nor will they make you fat)

It’s the TYPE of carbs you eat that can be the enemy…

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Food Myth #6) Cholesterol is BAD.

This is a myth I believed for far too long.

The bottom line is this, we need cholesterol to help produce
testosterone within our bodies, and not to mention help our brains
function properly.

Other benefits of “good” Cholesterol are that they help fight off deadly
bacteria and illnesses.

GOOD Cholesterols also help build sex steroids within the body in which
we need as humans to survive and reproduce. These good cholesterols
also help our bodies build up more lean muscle and burn fat (which you
probably want).

From what I have read and researched, the high cholesterol dilemma is
complete BS!

The reason so much focus is put on high cholesterol is because the
medical sales with cholesterol lowering drugs are over a billion-dollar a
year industry.

The last I heard, 9 out of the 13 doctors that are on the Expert Panel for
cholesterol information and research were directly under the payroll of
some of the biggest drug companies in the world!

I’d say that there’s something pretty fishy about that…

Bottom line, it’s more than OK to eat your whole eggs, healthy fats and
fatty oils, and other “healthy” cholesterol filled foods (see the acceptable
foods list below).

Just note that if you’re going to be increasing the amount of fat and
cholesterol you’re going to be taking in, at the same time (this is
IMPORTANT) you need to make sure you’ve cut out your sugars, grains,
and processed junk foods!

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Combining fats that contain cholesterol and all of those toxic processed
carbs and sugar-filled foods will be a bad combination for you.

It’s also important to note that there are in fact GOOD and BAD
cholesterols.

The bad cholesterols that you want to avoid are within your trans fats
from anything that has been fried as well as your bad saturated fats that
come from low quality protein sources (like grain-fed beef), and most of
your dairy products. These sources contain high levels of LDL or “bad”
cholesterol.

On the other hand, you want to focus on taking in good sources of
cholesterol (HDL’s) which come from nuts, seeds, wild caught fish,
grass-fed beef, cage free eggs, etc.

Bottom line – we need cholesterol to function properly. Just make sure
to focus on the source!

Food Myth #7) Replacement Sugars are HEALTHY

Let’s be real here… No… Just no…

In reality, replacement sugars do nothing to help prevent our blood
sugar levels from going up which is one of the main reasons these fake
sugars even exist other then to sweeten up the taste of our meals ;)

Most of these new “healthy” sugar replacements have been created for
diabetics and other people looking to control their blood sugar levels.

These replacement sugars include sources like Splenda and Nutri-
Sweet, which are two replacement sugars that actually do nothing to
help regulate blood sugar levels.

These are nothing more than man-made junk that will do nothing but
harm our bodies in the long run.

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The best way to regular your blood sugar levels and to stay as healthy
are possible is to cut out ALL of your sugars and sugar substitutes. If it’s
been tampered with in some way, shape, or form, you know it can’t be
good for you.

The BEST recommendation I can make in regards to finding a solid
sweetener is to go with RAW organic honey or look into RAW organic
coconut sap crystals. These are great ways to sweeten up meals, just
make sure to use in moderation.

Also, a little RAW organic sugar here and there isn’t all that bad either.
Just keep those in play within your cheat meals ;)

=========

Now that I’ve vented a bit and have let off some steam as well as
uncovered some of the major big time myths, it time to get into key
principles that make up Forged FUEL. Applying these to your eating
lifestyle will skyrocket your success.

Like I’ve mentioned many of times before, I want to make this as easy as
possible for you so pay attention and take in the principles I have laid
out for you next and we’ll be well on our way to getting leaner, meaner,
and stronger!

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Forged FUEL:
SUCCESS Principles

Principle #1- JERF

This is simple. JERF stands for “Just Eat Real Food” and it really doesn’t
get any simpler or more plain cut than that. When in doubt, eat REAL
food. Real foods are foods that have no ingredients in them other then
what they’re made up of themselves naturally.

It’s important you cut out the fake crap foods from your diet at once.

There will be some JERF foods that do have additional ingredients in them
such as certain protein powders I recommend and others like Coconut
Milk or Almond Milk, etc, but it’s important to note that with these, the
extra ingredients they do have are made up of primarily other JERF foods.

When in doubt, ALWAYS look at the nutritional label.

Principle #2 – The 90/10-80/20 Rule

What the 90/10-80/20 Rule comes down to is discipline. Basically what
these two ratios stand for is the amount of healthy meals vs. “cheat”
meals you can have.

Depending on where you’re at with your BF%, if you’re higher, your
Forged FUEL eating ratio will be based off of the 90/10 rule and the
reason for this is to get you to drop body fat as fast as possible.

If you’re at a body composition that you’re happy with, your eating ratio
will be set at the more moderate 80/20 rule.

Basically what these ratios dictate is how often you can get off track
with your eating. Like I mentioned above about Forged FUEL is that you
can still eat the foods you love (you know the one’s you shouldn’t be
eating but LOVE to eat).
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Like me for instance, this last weekend before I began writing this
manual, I indulged in a HUGE slice of s’mores brownie cheesecake and
ice cream. If that wasn’t enough, the next day I decided to throwdown a
few beers and some wings!

Why? Because I earned it and I was still sticking to my Forged FUEL
plan. In addition, I’m currently at 8% BF and I know I can get away with
a little bit of a cheat here and there.

After all, I’m not a ROBOT and neither are you. We need to live life a
little bit and indulge.

With that, the rest of the week I was pretty darn clean on with my eating
because I also knew I needed to stick to my 80/20 rule.

With Forged FUEL, it’s all about the “give and take” state of mind, which
basically comes down to having a good balance.

You can’t live Lean, Mean, and Strong eating chocolate cake all
the time… But you CAN “some” of the time ;)

Bottom line – you can still eat the crap (but damn tasty) foods that we
love to eat. It’s all about having the right balance and earning the right
to do so. Stick to your ratios!

Principle #3 – Forged FUEL Power Combo = Paleo + Intermittent
Fasting

This is basically how I’ve taken a Paleo based eating style and combined
it with the super powers of Intermittent Fasting.

In short, using these two eating strategies combined will give you some
seriously awesome results.
First off, what is Paleo?
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Well, it’s a philosophy of eating based around the Paleolithic era of time
when cavemen and cavewomen roamed the earth some 12,000 years ago.
Our cavemen and cavewomen ancestors had to hunt and gather their own
food to stay alive and survive, so the core of the Paleo philosophy eating is
in the belief of eating just as our ripped caveman ancestors ate.
It’s a plain and simple concept - Eat JERF (Paleo approved foods) and reap the benefits!
Most of the concepts about Paleo eating came from the fact that The
Paleolithic Era of time came before there were any types of modern
farming and animal husbandry.
So, what the heck does this mean?
It means that our cavemen ancestors didn't do much farming nor did
they raise livestock. They roamed around and either gathered food or
hunted for their meals.
There were no fields of corn, hay, wheat, barley, etc. Grains just were
not around yet. There also weren’t any cow, turkey, or chicken
crowded pens.
It was gather and hunt your food or die.

So, the sole idea behind Paleo eating is to go back to our caveman roots
and try to focus in on the specific types of food we had available to us
back then and try to only stick to eating those.
So eat foods like:
• Meats – chicken, fish, seafood, pork, beef, eggs

• Veggies – leafy types / non starchy
• Fruits (mainly berries)
• Nuts
• Seeds
• Oils From sources such as Olives, Avocados, Coconut, Almonds,
Macadamias
• Tons of fresh Water
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Avoid these foods:
• All Grains. All Sugars, All Dairy

• Pretty much anything processed
Now at first glance, one may say to themselves that they could never eat
like this and we’ll dive into the selections more heavily below but, to be
POSITIVE about it, there are some special situations where you can fit in
the non-Paleo foods if need be. I’m a realist and know that you can get
away with it and still be ok (think 90/10-80/20 rules).
Now, Paleo basically dictates the WHAT we eat while Intermittent

Fasting will dictate HOW we eat (that’s if and when you choose to
implement it)…
If you don’t know what Intermittent Fasting is yet, I’m going to keep it
real basic and to the point.
At the root of it all, IF is when you don’t eat for a certain amount of time
rather, you actually purposely skip meals like breakfast and even lunch.
In Forged FUEL, when you choose to use IF, you’ll basically not eat for a
period of at least 16 hours. You can of course choose to go longer, but
you must at least abstain from food for at least the bare minimum of 16
hours in order to achieve the desired results.
Why is this good?
Well again to keep things super basic, in the end, it will help you’re body
use fat as energy, increase growth hormone, help you control your
blood sugar levels, increase the amount of energy you have, and so on.
There’s a TON of benefits associated with IF and the bottom line is, IF
works and when you combine it will a Paleo-like LIFETSYLE of eating,
the benefits and effectiveness of both IF and Paleo skyrocket.
***Just note – IF ISN’T for meant for everyone – just another option you
can choose from
26

Principle #4 – Rotate Your Food Choices

Remember how I mentioned I used to eat the same foods over and over
back in the past? Well, little did I know I was making a HUGE mistake.
At first this worked well as it made it easy to prepare meals as I always

knew exactly what I was going to eat, knew what to get when I went
shopping, but after a while it got real old.
I was able to last a lot longer than a lot of people would have been, but
what I didn’t know was the effects this was having on my body.
One of the major effects I started to feel were allergic reactions to

certain foods, mainly with eggs and chicken. I would get a runny nose
and sneezes whenever I ate them and at the time I really didn’t think
much about it, but this was due to me eating the same things over and
over again.
Basically what happens when you eat the same foods over and over is
your body builds up a tolerance to them. Overtime, your body gets
worse and worse at digesting these foods because you eat them so
much. This is due to the body not having enough of the right enzymes
to digest these foods.
After a while, when you start to use up and lack some of the enzymes
needed, the food you eat starts to just sit in your gut since it’s not able to
be digested.
Bottom line, I wasn’t digesting my meals very efficiently or more

importantly, not absorbing the foods I was eating.
Once I learned about the importance of rotating my foods sources, I

started to do so at once.
The main thing you must focus on to improve your ability to digest your
foods is to rotate your proteins.
Now, I always try to have a different protein source at each meal over
the course of a day.
27

For instance, if I have beef in the AM, I’ll make sure to have chicken,
eggs, or fish later on in the day.
Sometimes this can be tough, but it’s important to try and implement
into your eating habits as best as possible.
If this is tough for you, I’ve also just gone whole days with eating the
same source of protein. This way you can plan out your days a bit
better. What you would do for this is stick to one protein source for the
whole day and just rotate your sources over the course of the week.
In addition to rotating your foods, it would be smart to add in a strong

and high quality form digestive enzymes to help further aid in digesting
your food.
Another thing I’ve done to help improve my digestion is to have a big

glass of water and lemon juice before my bigger meals. I’ve also started
to supplement with HCL and probiotics as well to help improve
digestion even more.
One final tip I’ll give with this since it’s so important to have a healthy
digestive system is to try and eat your “heavier” proteins earlier in the
day and to reserve your “leaner” proteins for later in the day.
For example, what I’ve done is a take total 180 degree turn in regards to
how I eat my protein now as I’ll have beef, pork, or steak typically for
my first meal then, finish off the rest of the day with “leaner” meats like
chicken breast, turkey, eggs, or fish.
The reason for this is to let your body digest your proteins before you
hit the sack. Heavier meats like steak, pork, etc take a bit longer to
digest than your “leaner” proteins do.
I’ve noticed a HUGE change in my ability to sleep since switching my

protein intake up like this. On nights where I would have a nice 16oz
steak, I would often times wake up feeling extremely exhausted and
fatigued probably due to my body working overtime during the night to
digest that huge slab of meat I ate.
28

Principle #5 – Alkalize Your Body and Eat For Energy

One of the BIGGEST mistakes I was making for far too long was that of
neglecting to alkalize my body.
For longest time I was struggling with low energy levels during the day,
sleepiness, drops in performance, frequent colds during the winter, and
feeling of constant fatigue.
Yes, I was training hard and that could have been why I was feeling this
way, but it wasn’t until I started to research more about how important
it is to alkalize the body.
All of the symptoms I was having where major signs of being to too acidic.
Bottom line: most of us live a lifestyle that promotes acidity of the body.
For me, I was training at high intensities all the time, eating a ton of
protein, drinking energy drinks, and neglecting my greens and veggies.
The problem with all of these things is that they all produce more acid
within the body and in turn, I was highly acidic!
When your body becomes too acidic it puts it in a very stressful state
where instead of using most of your energy for daily tasks (like training,
focusing on work, burning fat, building muscle, recovering from
workouts, etc), it uses a ton of it’s energy to try and balance out the
acidity of the body first.
To add to that, feeling the way I did caused me to be more stressed out
as well. Stress alone will cause more acid within the body to be
produced, which only adds to the problem even more.
Another issue with being too acidic is with illness and disease. It’s been
said that there is only one sickness and that is acidity of the body.
Diseases have been shown to flourish in highly acidic environments so

if you constantly harm your body by being in a highly acidic state all the
time, you’ll be way more susceptible to illnesses and even disease.
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Notice how a lot of the times the people that eat like crap tend to get
sick more often than the people that eat healthy do?
Coincidence? I think not!
So, how did I finally start to lower my acidity levels?
Well, here’s a quick checklist to help you out…
è Think “ Greens to Get Lean”! Eat MORE Greens – It’s mandatory I

eat greens at every meal not matter what (most of the time)
è Cut out ALL of my grains (except when I enjoy my cheat meals of
course)
è Cut out ALL of my sugars (again, minus the sugar I get in cheat
meals)
è I have at least 1 greens drink per day (usually first thing in the AM
or for post workout)
è Start the day off with a large glass of purified water w/ lemon and
sometimes a splash of Organic Apple Cider Vinegar
è I get at least one massage if not more every few weeks (helps with
relaxation and stress reduction)
è Go through the “5 Day Domination Preparation Protocol” to set
your body up for success. (see within the “How to Start” section
below)
è Pick 1 day to avoid any type of meat intake every 14-21 days
(gives your digestive system a nice break) – see “the Meatless
Fasting Protocol” below for more detailed info
è After a heavy cheat day or “drop off the wagon weekend bender”,
follow the “2 Day “Reboot” Protocol to reset your body back to
normal – see “the 2 Day “Reboot” Protocol below for more details
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Principle #6 – Hit “Your Numbers” Or At LEAST “KNOW” Your

Numbers
This is as simple as knowing what your CALORIE and MACRO intake
should be (calculations supplied below in the FAQ’s)
Typically I don’t stress these numbers too hard until you’ve TRACKED
your nutritional intake for at least 7-10 days (that’s a requirement I
make mandatory for all of my 1-on-1 nutritional clients)
So before you get super serious with anything, I’d highly recommended
you TRACK your cals and macros for a good 7-10 days.
After that time, you’ll at least be somewhat more “aware” of how much
food you should be eating on a day-to-day basis.
Not that you need to track EVERY day, but it’s essential you know where
you’re at NOW so you can tweak and make changes as needed.
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Principle #7 – Timing Your Carbs and Fats

This final principle is all about MACRO nutrient timing to help optimize
your body’s hormones (so it can efficiently use different types of
MACROS better).
It’s simple…
• Protein at EVERY meal no matter what

• Unlimited Greens at EVERY meal (or at least try your best)
• Fats in meals that DON’T have Starchy Carbs in them
• Starchy Carbs in meals that DON’T have Fats in them.
• BEST to have Starchy Carbs AFTER workouts (especially for fat
loss) or BEFORE and AFTER workouts (for performance)
• If you do mix Fats and Carbs together it’s NOT the end of the
world as long as you’re hitting your overall Cals and Macros
In short – Try your best to NOT Mix Fats and Carbs together (unless
you’re having a cheat meal)
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Forged FUEL:
Acceptable Food Guide
So, now that you know what the FORGED FUEL ways of eating are made
up of, we need to go over exactly what it is you need to be eating.
The lists I have below are to help you know exactly what it is you can eat
to be successful with Forged FUEL. Ultimately it comes down to what
you put into your mouth.
Lean Proteins

Cage free eggs Venison or other wild game
Lean ground turkey meats
Skinless chicken breast Fish – salmon tilapia, cod,
Lean ground beef sardines
Lean ground bison Grass-Fed protein powder
Grass fed beef Low Ingredient Protein Powders
Pork chops Pea or Hemp Protein Powders

***Quick Notes***

Try to go with grass-fed, cage free, wild caught, free-range quality protein
sources for best sources of meat that will be the healthiest for you.

If you need to go with sources of meat that aren’t grass-fed, free-range,
etc., I would strongly recommend you increase the amount of high
quality Omega 3 fish oils you take in, as these lower quality sources will
be higher in Omega 6 fat’s, so you’ll need to balance things out with
extra Omega 3 consumption.

Avoid processed meats like the sliced turkey, chicken, and beef you get from
the deli, as these have a ton of fillers in them, plus a ton of added sodium.

Try to buy unpackaged, fresh meats when possible.

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Bottom Line - Always check the SOURCE of where you’re getting your
meat. Do extra research about exactly where you’re getting it from just
to be sure.

“FREE” Unlimited Greens

Broccoli Brussels sprouts
Cauliflower Asparagus
Kale Bok choy
Spinach Cabbage
Mixed greens Collard greens
Arugula Bell peppers
Romaine lettuce Swiss chard
Tomatoes Kimchi
Cucumber Olives

***Quick Notes***

Try to go with organic sources of greens as much as possible.

If there’s a certain veggie not listed above, and if it’s a non-starchy,
green, leafy, and not a man made product, it’s probably acceptable.
There are way too many veggies to list out in full, but these are the main
ones.

Frozen veggies are fine as these last longer and can be heated up
when needed.

Avoid buying canned veggies as these will have extra fillers in them and
just aren’t as fresh.

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Smart Starches

Sweet potatoes Pumpkin
Yams Tubers
Red / White potatoes Radishes
White Rice Beets
Quinoa Gluten-Free Oats
Parsnips
Squash
***Quick Notes***

These “smart” starches will only be eaten at specific times, which are
noted in the Forged FUEL meal templates below. Typically only after
training sessions or in the evening to “re-load” your body’s carb stores.

Try to go with organic sources of smart starches as much as possible.

Fruits

Strawberries Banana’s (for post workout only)
Raspberries Peaches
Blackberries Pears
Blueberries Apples
Cherries All other Tropical Fruits
Green apples

***Quick Notes***

Try to go with organic sources of fruits as often as possible.

Buy your fruits frozen when possible to keep them fresher longer.
If you’re above 15% bodyfat, I would HIGHLY recommend you cut all of
your fruits OUT of your diet until you get yourself leaner.

Definitely avoid the tropical fruits on your non-training days

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Healthy Fats
Coconut oil Pistachios

Macadamia nut oil Pecans
Extra virgin olive oil Brazil Nuts
MCT Oil Macadamias
Almond butter Walnuts
Cashew butter Avocados
Hazelnut butter Sunflower Seeds
Almonds Pumpkin Seeds
***Quick Notes***

It’s important to buy high quality sources of healthy fats

Avoid any sources of “fake” fats like margarine, and other butters that
are “fat free”

Always go for FULL, RAW healthy fat sources. The further your fat
source is from being RAW, the worse it is.

If you’re going for FAT LOSS, having a lot of high quality healthy fat
sources will be critical, as these healthy fat sources will be replacing a
lot of your starch intake for energy

Additional “So-So” Healthy Fats

Fermented cheese from grass-fed cows or goats
Grass-fed raw butter or ghee
Organic Kefir
Full Fat Organic Cottage Cheese

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Just A Quick Rant…

Now, before we go any further, I need to vent a bit more here…

When it comes down to it, deep down within our gut, we KNOW exactly
what we should and shouldn’t be eating.

Because let’s be REAL here for a second.

We know that instead of having a candy bar that we should probably be
eating a bowl full of strawberries and some nuts instead. We know that
it would be a ton better to have a large pile of fresh green veggies
topped with some grilled chicken instead of having a juicy, fat, greasy
cheeseburger and fries.

We know what to eat and what NOT to eat, but yet we still eat poorly.

WHY?

At the end of the day it all comes back to your overall goals and how
important these goals are to you. If you want to lose fat, get lean, build
more muscle, and get healthier, you know what you need to do. It just
comes down to doing it!

Bottom line – do what needs to be done to get the job done!

Quit making excuses.

There’s a BIG difference between “trying” to eat healthy and actually
eating healthy.

One of my biggest pet-peeves is when a client, or someone I consult with
tells me that they’re “trying” to eat healthy…

Don’t just “try” just “DO”!

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Just make sure you’re doing what you need to do and get it done. I can’t
be any clearer here.

With what I have listed out in this manual for you, if all you were to do is
eat the right foods, you’d be fine.

Just make sure at the bare minimum that’s what you’re doing.

You have the power of choosing what you put in your mouth.

Now, make the right choices ;)

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Forged FUEL:
“Not So Healthy” Food’s List

Ok, just to be sure that you know exactly what it is you need to be
avoiding, here's the NOT so "healthy" list of foods…

All Processed and Non-Processed Grains and Snacks
-Foods such as breads, cookies, chips, popcorn, and other snacks are
nothing more then highly processed crap that do very little to supply
you with energy, vitamins, or nutrients—most of these foods are high in
extra ingredients and fillers which is another reason to avoid them.

Here’s some more…

• High sugar containing foods
• Highly processed foods – anything that comes in a box with a
laundry list of ingredients – NO GO!
• Any and ALL Fast foods
• Any and ALL Fried foods
• TV Dinners
• “Healthy” Lean Cuisine Meals and other frozen “quick” meals
• High calorie and ZERO calorie soft drinks (Includes Gatorade, pop,
soda, fruit juices)
• Candy and other artificial foods
• Any other type of fake, man made, highly processed, high
ingredient, boxed, bagged, or packaged food.

***Cut these foods out of your diet immediately as best you can
***If you have the urge to have any of these foods, that’s what the
90/10-80/20 rule’s are for – only have them for cheat meals
***Just because it’s not listed above doesn’t make it a “healthy” food.

Always check the SOURCE and remember the golden rule of “JERF”

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The WHAT and WHEN To Eat

Below I have supplied all of the different eating templates you’ll need in
order to be a success with Forged FUEL.

These templates will reveal to you a guide of when and what to eat so all
you have to do is plug in the foods you want from the listed foods I have
provided.

I wanted to make this as easy as possible for you to follow so all you
have to do is follow what the template that has been laid out for you.

Simple, remember?

Real quick before I let you check out the templates, you may ask “Why”
templates?

Well, what templates allow YOU to do is select the foods that YOU love
the most.

What I may eat on a regular basis could be totally different from what
you would eat so there’s really no sense in me telling you exactly what
to eat; especially if you HATE the foods that I’m going to prescribe you
to eat. That’s the quickest way to failure with your nutritional habits.

Make sense?

Bottom line is as long as you match up the templates with what I have
laid out; you’ll be good to go!

One more quick note in regards to WHICH template’s to choose…

The answer is up to you! I have below sample weekly plans of how to
combine and utilize the templates together but you can also use them as
you want.

For example, you can use just IF templates that utilize Intermittent
Fasting or you could choose to only use Performance Based templates.

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There’s really no right or wrong answer here, but the most important
thing to understand is to use the templates and the layout of the
templates that work BEST for you.

It may take some time for you to figure this out, but as long as you’re
eating LEAN and CLEAN, you’ll be fine. It’s takes time to really dial
things in.

#1 FOCUS is to eat LEAN and CLEAN first, then modify the WHEN and
HOW you eat.

And with that, below are the FORGED FUEL Meal Templates!

The FORGED FUEL Meal

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Templates

FORGED FUEL Meal Template Notes:

The following meal plans are split up into AM, PM, and OFF Day based
plans so that you can choose the right template for you that follows best
for when you train or don’t train. For example - If you train in the AM,
choose the AM plan.

Meal Templates are also split up into Performance, Intermittent Fasting,
and OFF Day focused plans.

OFF Day Templates are general meal templates that you can follow on
your days off. There are both Performance based and Intermittent
Fasting based OFF Day plans.

These are pretty self-explanatory.

Performance Templates are plans that do NOT utilize Intermittent
Fasting. These templates follow a more traditional way of eating that
includes breakfast and meals spread out throughout the day.

These templates work best for hard gainers that want to build up more
muscle and strength, in-season athletes, youth athletes, and for guys out
there that just don’t want to reap the rewards of fasting. I fully
recommend Performance based eating for young athletes (in-season and
off), especially one’s who are competing in a sport. Young athletes need to
eat!

Intermittent Fasting Templates are plans that utilize at least a 16 hour
fasting period. For these (as discussed earlier) you’ll abstain from
eating any calories for at least 16 hours then follow the template for the
rest of the day. You can choose to go longer than 16 hours, but that is
the bare minimum needed to achieve desired results.

These templates work best for people who are extremely busy in the
mornings, want to lose fat, increase energy, balance out their hormones,
improve digestion, and for general maintenance purposes.

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You can still use IF even if your goal is to build up more muscle and
strength as long as you’re following the templates correctly.

Bottom line, it’s best to use the template that best suits YOU. As noted
above, it’s important to understand that it will take a bit of time to see
which templates or combos thereof work the absolute best.

Quick Meal Template Notes:

-Start out every single day with at least 1 liter of water
***A small splash of organic lemon juice can be added to your water + a
scoop of greens drink to help start your day off strong and to increase
your body’s alkalinity.

-Simply plug in foods taken from the FORGED FUEL foods list within the
templates

-You should be drinking water constantly throughout the day – shoot
for at least 64oz per day MINIMUM.

-Feel free to plug in some of my FORGED FUEL sample recipes into the
meal templates below for easy additions

-I recommend you take a solid Omega 3 Fish Oil with every meal,
especially with your post workout meals

43

“Wait! What About Calories

and Amounts?”

Ah, I get this question all the time.

While Calories and overall MACROS are important, you don’t have to
live a life in slavery to counting cals and macros everyday.

HOWEVER… It is HIGHLY RECOMMENDED that you track your
nutritional intake for a good 7-10 days to at LEAST see where your
numbers are at.

You never know as you could be way OVER, or in most cases, UNDER
your calorie ranges.

It’s always good to know where you’re at starting off and so below I do have
some formulas and calculations you can go off of (See within the FAQ’s).

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Training Day – AM – Performance

Meal 1 – Greens Drink / Pre Workout Shake (30-60 mins BEFORE
Training)

-Small spill of Organic Lemon Juice
- Protein Powder
-1 serving of Greens **OPTIONAL but HIGHLY Recommended**
***Blend all of the ingredients above and drink

OR…

-1/2 cup gluten-free oatmeal
-3-5 cage-free organic egg whites

ALWAYS…

-2 capsules of Omega 3 Fish Oils
-1/2 serving of BCAA’s
***wash these down with your pre-training shake

Meal 2 – Post Training Shake (Immediately Post Training)

-1 scoop of Protein Powder
-8-12oz Water
-5g creatine monohydrate
-1/2 serving of BCAA’s – Athletic Greens
-1-2 scoops of “GlycoFuse” (pure carb supplement) ***OPTIONAL for
performance based athletes only)

45

Meal 3 – Post Training Meal (90 Mins after Post Training Shake)

-5-8oz. protein source (best options - steak, ground beef, bison, ect)
-Unlimited FREE greens – as much as you want
-Smart starch source (white rice or sweet potato)

Meals 4+

-Spread out your meals for the rest of the day giving yourself at LEAST 2
hours between meals or just “graze’ (eat a small bit when you’re
hungry)
-all of these “grazing” meals will follow the template below

-Lean protein source (best options – whole eggs, chicken, fish, turkey)
-Unlimited greens – as much as you want
-Healthy fat sources
-NO smart starches for the rest of day

Training Day PM – Performance

Meal 1A – The Breakfast Greens “Alkalinity” Shake - Option (Don’t

46

knock this until you try it!)

-1 large handful of each - kale and spinach (optional)
-1-3 Chopped Celery Sticks
-Small spill of Organic Bragg’s Apple Cider Vinegar
-1 serving of Athletic Greens or Onnit EGN

Meals 1B - Breakfast / Solid Meal Option

-Protein source (best options - steak, ground beef, bison, whole eggs, bacon)
-Healthy fat choice – nuts, seeds

Pre-Workout Meal (At least 60 mins BEFORE Training)

-Starch starch option (1/2 cup gluten-free oatmeal is a good choice)
-Lean protein source (3-5 egg whites)

Post Training Shake (Immediately Post Training)

-8-12oz Water
-1-2 scope of “GlycoFuse” (pure carb supplement) ***OPTIONAL for

Post Workout Meal (90 Mins Post Training AFTER Post Training Shake):

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-Protein source (best options - steak, ground beef, bison, etc.)

-Smart starch source (white rice and sweet potatoes work best)

Remaining Meals of Day (If any):

-Spread out your meals for the rest of the day giving yourself at least 2-3
hours between meals or just “graze’ – eat when you’re hungry
-all meals will follow the template below

-lean protein source (best options – eggs, chicken, fish, turkey)
-Healthy fat source
-NO smart starches rest of day

Training Day PM – Intermittent Fasting

***You will Fast until 16 hour window is complete
-only drink water, “greens” drink, tea, or coffee before your 1st meal
-NO calories allowed during your fast

Meal 1A – Liquid Shake Option - Breakfast Greens “Alkalinity” Shake

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-1-2 scoops of Protein Powder
-1 serving of Athletic Greens or Onnit EGN

Meal 1B – Solid Meal Option – Greens + Protein Option

-Protein source (chicken, fish, turkey, eggs)
-Healthy fat source – keep this at a minimum
-1 serving of Greens mixed in water

Meals 2-3 Breakfast / Mid Morning Meal Grazes

-Protein source (best options - steak, ground beef, bison, whole eggs, bacon)
***keep these meals nice and small – DO NOT overdo it

Greens Shake Option A) Pre-Workout Meal (At least 60 mins BEFORE

Training) (only if you didn’t have a Greens Drink for breakfast)

-1-2 scoops of Protein Powder
-1 serving of Athletic Greens

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***Wash these down with your pre-training shake

Solid Meal Option B) Pre-Workout Meal (At least 60 mins BEFORE
Training)

-Unlimited FREE greens source – limit this – don’t overdo it
-6oz LEAN protein source (chicken, fish, egg whites)
-Smart starch source – limit total – don’t overdo it
***the purpose of this meal is to fuel your body for training NOT satisfy
you for the rest of the day – DO NOT stuff yourself here.

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Post Training Shake (Immediately Post Training)

-8-12oz Water
***Wash these down with your pre-training shake
-1-2 scope of “GlycoFuse” (pure carb supplement) ***OPTIONAL for

Post Workout Meal (90 Mins Post Training AFTER Post Training Shake):

-Protein source (best options: chicken, eggs, steak, ground beef, bison, etc.)
-Smart starch source

Remaining Meals of Day (if any):

-Spread out your meals for the rest of the day giving yourself 2-3 hours
between meals or just “graze’ – eat if need be or when you’re hungry

-Lean protein source (best options – eggs, chicken, fish, turkey)
-healthy fat source
-NO smart starches rest of day*

*If you’re training EARLY in the AM the next day after this day,
include smart starches into your FINAL meal of the day
**It’s important to make sure you “re-fuel” your glycogen stores for the
next day of training, especially if you fasted during the day and you plan
to train the next day in the AM

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Training Day AM – Intermittent Fasting

Meal 1 – Pre Workout (30 mins BEFORE training)

-Black coffee (optional – recommended for fat loss or for workout
boost)
-10g of BCAA’s

***It’s important to note that if you’re going to be training INTENSLY
first thing in the AM to make sure and “carb load” the night before in
your final meal of the day – SEE “Re-FUELING” meal below

Post Training Meal (Immediately AFTER Training)

-25g of Protein mixed in ONLY water
***you only need a post workout shake if your main goal is muscle gain
***NO protein shake needed for fat loss
-5-10g of BCAA’s

***Your First Solid Meal Will Come After Your 16 Hour Window is
Complete***
-Only drink water, “greens” drink, tea, before you 1st meal after your
workout
Meal 1A – Liquid Shake Option - Greens “Alkalinity” Shake Option

-1 large handful of each - kale and spinach
-1-2 stocks of celery - chopped
-small spill of Organic Lemon Juice
-1 cup of regular Unsweetened Almond Milk ***OPTIONAL***
-1 serving of Greens

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-Protein source (chicken, fish, turkey, eggs)
1 serving of Greens mixed in water

Meals 2-3 - Grazes

-Protein source (best options - steak, ground beef, bison, whole eggs,
bacon)

Final Meal of Day (Make this BIG):

-Smart starches

Non Training Days – Intermittent Fasting

53

***You Will Fast Your Until Your 16 Hour Window is Complete

-no calories allowed during this time
-tea, coffee, greens drink, and water are acceptable

Meal 1A – Liquid Shake Option - Greens “Alkalinity” Shake

-1-2 stocks of celery - chopped
-small spill of Organic Lemon Juice

-protein source (chicken, fish, turkey, eggs)
1 serving of Greens mixed in water

Rest of Meals For Day - Grazes
bacon)

Re-Fuel Meal - Final Meal of Day (ONLY If training the next day):

54


-Smart starch source
***It’s important to make sure you “re-fuel” you glycogen stores for the
next day of training, especially if you fasted during the day and you plan
to train the next day

Non Training Day / OFF Day

Meal 1 – Breakfast Greens “Alkalinity” Shake


55



Rest of Your Meals - Grazes

***spread out your meals for the rest of the day giving yourself 2-3
hours between meals and just “graze’ (Only eat when you’re hungry)

bacon)
***If muscle gain is your goal, feel free to add in some smart starch
source with your earlier meals – NO starches allowed in your later
meals for the day.

How To Use The Forged

FUEL Meal Templates

Now that you have the meal templates, it’s important to know how to
use them in conjunction with one another.

56

One option is to go 100% and follow a single meal template day by day.

For example, if you’re going to use intermittent fasting, simply follow
the intermittent fasting meal templates Monday thru Sunday.

If you’re going to be using the performance templates, follow those all
seven days of the week.

Now, if you want to get a little bit crazier, you can use my proven and
effective weekly schedules where I blend the IF and Performance
templates together.

See the layouts below of the different weekly plans that show how to
blend the meal templates together to help aid in the best results
possible for you goals.

57

HOW to Tweak Forged FUEL

to Build More Muscle

When it comes down to it, the key to building more muscle is to increase
the overall amount of calories you take in.

Now, before you run off and start eating cheese burgers and ho-ho’s to
increase your overall calorie consumption, just know that not all
calories are created equal.

You want to consume only good, high quality calories, not crap calories.
This can be tough to get in enough food, but if gaining a ton of mass is
your primary objective, you must treat your eating habits just as serious
as you treat your training.

58

The easiest way to increase the amount of calories you take in is to

increase the size of your meals, especially your post workout meals.

You’ll also want to increase the amount of smart starches you take in after
your training sessions as well. Still follow the meal templates supplied, but
if muscle gain is your overall goal, it’s as simple as eating a bit more.

***To be SURE you’re taking in enough, check the Cal and MACRO
Calculations in the FAQ section below

HOW To Tweak Forged

FUEL To Lose More Fat

The key to losing more fat is to make sure you’re following the meal
templates as closely as possible and to also monitor your overall CALS
and MACORS.

To accelerate your fat loss or if you’re above the 17/27% BF ranges (as I
just mentioned in the beginning), you’ll want to limit your smart starch
consumption to ONLY the first meal after your training sessions (and
sometimes in your pre-workout meal).

It also needs to be noted that you’ll need to follow a 90/10 ratio in
regards to how strictly you follow the meal templates. Get yourself to a
sub 17/27% bodyfat before you start using the 80/20 ratio or in other
words, EARN the right to cheat more ;)

One final note to help with fat loss is to cut back on the overall
consumption of your red meats and higher fat containing proteins. You
can still have them in your diet, but limit the consumption of steaks and

59

beef to 1-2 days per week. All other days should be filled with leaner
sources of meat that include fish, eggs, chicken, and turkey. Get yourself
leaner then you can increase your red meat consumption.

***To be SURE you’re UNDER your needed cals, check the Cal and MACRO
Calculations in the FAQ section below and make sure to track for at least a
good 7-10 days

How To Cheat and Still WIN
People ask me all the time how I manage to eat completely lean and
clean all the time like I’m some sort of robot or something. The truth is,
I don’t eat lean and clean all of the time. I would go insane!

If I were to tell you what I eat on the weekends you would be floored
(that is if you don’t know who I really am quite yet). Truth be told, I love
me some sweets like brownies, frozen yogurt, cookies, and a nice slice of
cheese cake (brownie cheese cake is the BEST by far).

Just about every weekend I enjoy myself a nice cheat meal. I get
whatever I want without any second thoughts about it. I’ll even throw
back a nice dessert afterwards as well. Heck, if I’m feeling a bit crazy, I
may even have a few cheat meals, one of Friday night then again
Saturday afternoon. Sometimes I’ll even go way off track and have
another cheat meal for dinner. That’s the furthest I’ll take it…

I can eat what I want at times like this because I’ve EARNED the right to do
so. I hit on this a bit before in regards to the 80/20 , 90/10 Rules of eating.

In short, you DON’T have to skip out on all of the great tasting “no-no”
foods that are out there in the world for your whole life. If you play it
right, you can eat these foods with NO repercussions or regrets as all. In
fact, you could get away with eating the junkiest of foods if you so
choose and still get leaner and stay shredded!

The secret is SACRIFICE and DISCIPLINE.

60

Now, before I get into this a bit more, I again must go over the
importance of the 80/20, 90/10 rules. It all comes down to these ratios.
If you’re someone that’s over 17/27% bodyfat, you need to keep
yourself at the 90/10 rule. This means that 90% of the time you’re
eating lean and clean. No excuses. Your mind should be focused on
getting yourself below 15% bodyfat!

Now, if you’re below 17/27% and already a bit leaner, you can live by
the 80/20 rule. Since you’re already pretty lean, you can get away with
a little bit more cheating and still be fine.

Now, with these two rules in mind, I want to help show you how you can
cheat and still WIN. Notice how I’ve not yet mentioned that you need to
follow Forged FUEL 100%. No one will ever be able to do that. I know I
won’t.

Now, let’s say that you tend to eat the worst on the weekend. Ok. Since
we know you eat like sh*t on the weekend, let’s make sure that you eat
lean and clean every day during the week. This means that Monday-
Friday, you’re sticking to the plan. NO cheat meals at all! This is where
your SACRIFICE and DISCIPLINE come into play. If you want to get
yourself leaner and meaner and you want to achieve your goals bad
enough, you’ll find a way to make sacrifices.

Let’s look at a different scenario… Two of the absolute worst holidays in
regards to when people make the worst eating choices are Thanksgiving
and Christmas. I know there’s a ton of other smaller events that go on
around these times as well that revolve around eating that make eating
even more difficult.

So, what do you do? You PREPARE for what’s coming…

If you know you have a large family Christmas feast coming up or a long
weekend in Vegas planned with some friends and you want to be able to
enjoy all of the great “no-no” foods and even have some drinks, make
the SACRIFICES needed before the big event so you can keep yourself
within the 80/20, 90/10 range. If you can find the DISCIPLINE to keep
yourself within these ranges, you can cheat without regrets and still get
and stay lean in the process.

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This has been working for me for years now and I know that you can
make it work too!

To ensure your success even more, I’ve got a few “before and after”
protocols that you can use in order to stay on track.

The first is what I like to call my “24 Hour Calm Before The Storm”
Protocol, which will get you ready for a big cheat weekend (like X-Mas,
Turkey Day, or a long weekend trip) by ensuring your body is working
at 110% capacity.

The “after” protocol I have to get your body back on track after a long
weekends cheat / bender (New Years, B-Day party’s, ect) is my 2-Day
“Re-Boot The System” Protocol.

Both of these protocols when used right will help you get back on track
FAST without wasting much time. And the best part is, you can cheat
and have your fun without worrying about getting yourself back on
track after your long weekend binge is over. All you’ve got to do is
properly prepare and recover after your event.

So here are the two protocols…

The 24-Hour “Calm Before The Storm”
Protocol
The protocol is best used when you know there’s about to be a crazy set
of days where you'll be eating bad foods, possibly having some drinks
and repeating this for a few consecutive meals/days.

This protocol is geared to help prepare you for war and what you’re
trying to do is make sure your machine is operating at 110% capacity so
it will be able to process all of the crap you're about to stuff your face
will fast to get rid of it quickly.

If your body isn't “well oiled”, you'll come out of your binge in terrible
shape and the “2 Day Re-Boot” won’t be as effective.

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Now before I go any further, lets not get carried away and take this as an
open pass to just let loose 110%. You still need to have some discipline.

Know when to call it quits.

At this point, before you even think about going on a 2-3 day cheat
bender for the holidays or a special occasion of some sort, make sure
that you've earned the right to do so by being at least 80-90%
compliant with your eating habits.

I say that to qualify for this, you need to have gone at least a good 14+
days of being at or above 80% lean and mean.

From here you can proceed.

***Quick Notes***

-For the next 24 hour period your food intake will only consist of
unlimited greens (spinach, kale, cabbage, broccoli, kimchi, etc) and light
proteins only including chicken breast, turkey breast, or eggs.

-No carbs or sugars at all for the whole 24 hours.

-You can choose to fast until noon if you want.

-If not fasting, eat light meals that are spread throughout the day.

-Triple the amount of water you usually drink - I want you peeing clear

-You'll stop eating at around 5-6pm - This way if you happen to start
off your next day with a huge breakfast, you’ll be fine.

-Continue to hydrate on though the next day and all throughout your
cheat

63

The 2 Day “Re-Boot the System” Protocol
This protocol is best used after a long weekend that possibly consisted
of eating like crap, drinking, excessive partying, and lack of sleep.

What this aims to do is re-boot your system so it can get back up to
speed.

Do not abuse this protocol.

It does not give you free range to just blow off every single weekend!

This protocol will only work if you have been following the FORGED
FUEL system closely at 80-90% strong as mentioned with the previous
protocol.

I can remember how well this protocol worked after a long 4-day
bender I had for one of my buddy’s bachelor party. I typically do not
drink nor do I go a few days in a row where I eat badly.

Let’s just say I strayed off my normal path a bit, but I used this protocol
immediately after and I was feeling back to 110% just after the first day
into it.

It pays to be lean and clean 80-90% of the time ;)

***Quick Notes***

Day 1 - Fasting + Rehydration

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Since you probably took in 3-5x's the amount of cals you normally do
over you cheat days, the day 1, 24-hour fast will help balance out the
excessive calorie intake. You’ll feed on the fuel you already have.

-You’ll intake nothing more then lemon juice + purified water all day
(this means from the time you wake up to the time you go to sleep)

-Green tea is acceptable.

-If you have a greens drink supplement like Athletic Greens OR Onnit
EGN, that it ok to take in as well.

-The key for day 1 is hydration.

-No coffee! You will have to suffer wit the lack of energy ;)

Day 2 – Meatless Fasting Day

For Day 2, you’ll slowly add foods back into your normal diet via greens
and protein powder then actual protein later in the day.

-Early AM greens-drink alkalinity shake upon waking up (see above
within the meal templates)

-Drink lemon water thru rest of day

-NO protein via meat ALL day until last meal of day

-Have another greens-drink alkalinity shake with protein powder for
lunch

-Late dinner can consist of a light and lean protein (eggs, chicken, turkey
breast) + an endless amount of unlimited greens

After Day 2 - Get right back into the FORGED FUEL system!

Bottom Line – In order to make the most use out of these powerful
protocols, make the sacrifices needed to achieve success and have

65

the discipline to stick to these sacrifices. You’ll come out a Lean. Mean.
And Strong Winner!
What about Supplements?

When it comes to supplements, there are some essential supp’s that I
recommend, as well as some other additional supp’s that when used in
conjunction with a clean and strict diet, will increase your results.

It should be known and understood that there is NO supplement out
there that will magically get you results (other then possibly a high
quality Omega 3 Fish Oil). Your main focus needs to be on what you
EAT, not what you supplement with.

If you eat like sh*t and expect to cover things up via taking a supplement
or whole slew of supplements, you are dead wrong and will eventually
go broke due to all the money your wasting.

What I have listed below are my main “essential” supplements and below
that I have listed out some supplements that I would also highly consider.

Essential Supplements

1) High Quality, Highly PURE Omega 3 Fish Oil

For Omega’s there are a TON of different brands out there that are good
and a zillion that are terrible. It’s all about quality when it comes to fish
oils and to be frank, you’ll have to pay for the better ones.

My recommendation is to go with Onnit’s Krill

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It’s priced generously and is of very high quality.

The health benefits are endless with the main one being an anti-
inflammatory. Bottom, line you NEED to be supplementing with a good
quality O3FA!

2) High Quality BCAA’s

Just like the Omega’s I just mentioned, there are a ton of different
brands of BCAA’s out there because having a good BCAA before, during,
and after your workout is important for both performance and recovery.

BCAA’s will help you recover faster from workouts, decrease muscle
soreness, and help you preserve your muscle mass while you’re trying
to get lean.

For these, I also recommend Athletic Greens BCAA’s as they are very
high in quality.

3) Greens Drink

Other then supplying you with a ton of additional vitamins and
nutrients, a solid Greens Drink mix will help with digestion, energy, and
supporting your immune system. Those aren’t ALL the benefits but just
some of the important few.

For this, I definitely recommend Athletic Greens OR Onnit’s EGN as it’s
the best tasting Greens Drink I’ve found as well as the most effective.

***There are also other “greens” drink mixes out there that I highly
recommend.

The pH Miracle Greens Drink brand is one I highly recommend getting

67

because with this one you can sip on it all day within your water.

I use this in conjunction with Athletic Greens as it’s a bit different.

4) Digestive Enzymes

When it comes to increasing you energy and how well your body
functions on the inside, enzymes are essential. With digestive enzymes,
not only do they help with digestion (especially with higher protein
meals), there’s also a ton of other benefits DE’s give us.

The top benefits are that they serve as another form of an anti-
inflammatory; they cleanse the blood, and help us fight off nasty viruses
by improving our immune system.

I for one started taking these after I read up about all the benefits and
I’ve been able to tell a great deal of difference.

I recommend BioTrust AbsorbMax

5) Probiotics

I’ve mentioned the importance of digestion a ton within FORGED FUEL
and if there’s anything else that’s going to help improve my digestion,
I’m going to take it.

Probiotics will help increase your body’s ability to digest foods which
will then help you be able to better absorb these foods.

If you suck at digesting your meals, those foods will sit and rot in your
stomach and that will NOT be good for business.

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I recommend Onnit’s DigestTech

69

Additional Supplements

1) High Quality Protein Powder

People often ask why I don’t mark protein powder down as one of the top
essential supplements and my answer to that is that you should first and
foremost try to get in most of your protein from quality food sources first.

From there, I feel it’s important to have yourself a “go-to” quick and easy
protein source for after your training sessions.

There’s a ton of different types of proteins out there and what I’ve
personally found to work the absolute best in regards to also being of
high quality is Onnit’s Hemp Force.

Onnit’s Hemp Force has a limited amount of ingredients, which is
important to look at with protein powders, as what you’ll find with a lot
of brands is they are stuffed with a ton of extra fillers and ingredients
that you don’t even need that will only bog your body down.

And the extra bonus with Onnit’s Hemp Force is in how it’s completely
dairy free so it doesn’t cause any bloat or stomach issues plus contains
more Omega 3 fatty acids.

Another solid option I recommend aside from Onnit’s Hemp Force is
Athletic Greens Grass-Fed Whey.

This is the purest Whey protein I’ve been able to find and the taste is
phenomenal.

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2) Creatine Monohydrate

Creatine WORKS.

Take 5g a day x 6 weeks, then take 2 weeks off.

Continue for LIFE.

No loading required.

And all you need is PURE creatine monohydrate.

Nothing fancy.

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Some Final Words For You…

Now, before I send you on your way to get Leaner, Meaner, and Stronger
I need to again point out just how important it is you focus in on eating
RIGHT.

When you truly look at it, if you want to get yourself stronger, leaner,
and ultimately meaner, the choice is up to YOU.

Remember how I mentioned in the first section about MINDSET and
how you must be focused in on your goals in order to succeed? This is
so important to understand.

Having your mind set on SUCCEES must be #1.

From there it’s up to you.

I’ve never once been forced to eat anything (other than the occasional
meal with the in-laws), but it honestly all falls down onto your
shoulders when it comes to eating right or not.

YOU have the power to decide what goes in your mouth and what doesn’t…

Do NOT make excuses.

Hold yourself to good standards (think 80/20 or 90/10).

If you don’t have the extra cash lying around to buy higher quality,
organic foods, you can most definitely still survive buying the cheaper
priced foods (I would know as I was able to live off of nuts and berries
for years before I started my gym). Bottom line, there’s always a
“better” option than settling for crap filled fast food.

I know it’s 100% possible to eat healthy while on a shoe-string budget.
Do NOT let this be an excuse because that it all it is.

Just remember that when it comes to you getting better results that
nutrition is everything which makes everything else secondary.

72

Follow the information that I’ve included within the FORGED FUEL
program and you will be fine.

Don’t try to complicate things. Just focus on the basics, drop the
excuses, and make it happen!

Here’s to YOU getting Leaner, Meaner, and Stronger!

73

Forged FUEL FAQ’s

Why are there no specific amounts of food listed? I need to have
specific amounts listed!

I do this for a few reasons…

#1 is to help you avoid becoming overwhelmed and confused when
there are specific amounts listed – Instead I want you to focus on the
WHAT to eat (then the HOW much later) – this in turn will help you
LEARN how to eat the right foods in the real world (vs just worrying
about a bunch of numbers)

#2 everyone is DIFFERENT so if I listed XX amount of this and XX
amount of that, while it might be the right amount for my goals, it might
be way ABOVE or BELOW what YOU need.

When it comes to your numbers (Cals and MACROS) – it needs to be
specific.

I’ve helped 100’s of people get lean, mean, and strong – some without
ever having to count a single calorie, measure their foods, or weigh out
the exact amounts.

BUT, I’ve also had people who’ve needed to track and count cals and
macros.

It all depends…

The best thing you can do is learn how YOUR body works. Not one
person is the same and prescribing a certain amount of calories, which
is why I haven’t listed any out in this manual.

But, it is important for one to know what their numbers should be.

So for that, here are some simple calorie calculations…

74

Some Simple Calorie Calculations:

For Performance – Take Body Mass x 15-17+ (women take your LEAN
Mass x 13-15+)

For MUSCLE GAIN – Take LEAN Body Mass x 15-17+

For FAT LOSS - Take LEAN Body Mass x 12-14 (women, take your weight
x 10-12)

For MAINTENANCE – Take Body Mass x 14-16

***It’s important to note that these are ONLY calculations and they can go
up or down based on the person

***NONE of these calculations are set in stone – as your body changes,
your numbers will change accordingly as well

SAMPLE Calculations:

Bodyweight = 200 lbs
BF% = 20%
“Lean Mass” = 160

Cals for “Performance” = 200 x 17 = 3400 Cals a Day

Cals for “Fat Loss” = 160 x 14 = 2240 Cals a Day

Cals for “Maintenance” = 200 x 14 = 2800 Cals a Day

What’s the ratio of carbs / fats / proteins I should be taking in?

75

Again, just like with calories, these numbers will change base on YOU
and your goals

For Muscle Gain / Performance:

Protein – 1-1.5 g / lbs of bodyweight + 20g more

Fats @ 30-40% of Daily Cals

Carbs – Fill the remaining amount of cals

For Fat Loss:

Protein – At least 1g / lbs of bodyweight

Fats @ 40-60% of Daily Cals

Carbs – Fill the remaining amount of cals (as for timing, your carbs would
be taken in only around PRE / POST workout)

SAMPLE Calculations:

Bodyweight = 200 lbs
BF% = 20%
“Lean Mass” = 160
Total Cals a Day (Taken from Performance cals from above) = 3400

Protein = 200 x 1g = 200g / Day (200 x 4) = 800 cals from Protein
Fat (30% Ratio) = (3400 x .3) = 1020 Cals (divide x 9) = 113g / Day
Carbs = 1020 + 800 = 1820(subtract from 3400) = 1580/4 = 395g / Day

What is Grazing?

Grazing is a great little ‘paleo” technique that once you can get down

76

right will have you getting and staying lean all year long!

Grazing is when you eat only when you feel the need to. Over the course
of the day you would feed on smaller meals and would never
particularly sit down to have an “official” full meal like you would if you
were sticking to the traditional 3 meals a day model.

Grazing typically works best with IF.

Think of it as snacking on small meals throughout the day.

What if I can’t get organic foods or the meats that you suggest (grass-
fed, free-range, organic etc.)

This is OK and if you can’t get access to the foods don’t sweat it. Just get
the BEST quality you can.

I will say if you’re stuck with getting non-grass-fed beef or other lower
quality sources of protein that I would supplement with a High Quality
Omega 3 for sure.

This will help balance out the Omega 6’s and help increase your intake
of Omega 3’s which will make up for the lack of Omega 3’s that are not
found in regular beef and other meats.

If you can’t access a good quality Grass-Fed Beef locally, I recommend
ordering online from US Wellness Meats. Great stuff!

What About Dairy?

Dairy is a touchy food and there’s a fine line between acceptable and

77

non-acceptable.

For the most part I’m against dairy primarily in the form of milk. Most milk
comes from sick cows and is highly toxic as well as highly processed.

If you’re going to drink milk, I would get it from grass-fed cow and try to
get it RAW. That will be the best form of milk to get.

As far as cheeses and other dairy products go, I’m for eating cheese, but
NOT all cheeses are created equal. Try to go for “older” fermented types
of cheeses that are from grass-fed cows or goats and make sure their
FULL fat. Any cheese that’s be stripped of it fat isn’t good. It’s nothing
more then some processed crap.

Cheeses such as feta and gouda are my personal favorites and are ok in
moderation. I personally like to top my B.A.S.’s with some cheese from
time to time.

Kefir is another dairy product that I’m not totally against and can also
be consumed sparingly. Like feta cheese, kefir is fermented and has a
good response on your digestive system due to the amount of probiotics
it contains.

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What about these new “healthy” no carb, gluten-free breads and other
foods? Are these OK?

Short answer – NOT so much.

These are nothing more than processed foods so DON’T be fooled.

They are nothing more than processed foods that now have “No Carbs”
or “No gluten”…

Who cares!

They are still processed foods.

They are better options, but remember to try and stick to the GOLDEN
RULE - JERF!

I see you listed Athletic Greens as a highly recommended supplement.

They don’t ship to me, what else could I get instead?

Just real quick, please note that none of the supplements I listed are
“mandatory’ rather they are very HIGHLY recommended for best results.

For the greens drink, if you can get your hands on Athletic Greens, I
would certainly do so. However if you can’t, a good alternative would be
Onnit’s EGN

It’s very similar and is what I’ve personally switched to currently (when it’s
in stock that is!)

79

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THE LEGAL STUFF

Copyright © 2016 by The Forged Athlete, LLC

The Most IMPORTANT Key

STEP 1: You Must Get LEAN.

This Program Is NOT A Diet…

So, what is it that makes this program so good?

I Must Destroy These Myths…

Food Myth #1) Meat is BAD for You.

Food Myth #3) Drink Milk! It’s “GOOD” for you.

Food Myth #6) Cholesterol is BAD.

First off, what is Paleo?

So, what the heck does this mean?

It was gather and hunt your food or die.

So eat foods like:

• Meats – chicken, fish, seafood, pork, beef, eggs

Avoid these foods:

• All Grains. All Sugars, All Dairy

Now, Paleo basically dictates the WHAT we eat while Intermittent

Why is this good?

Principle #4 – Rotate Your Food Choices

At first this worked well as it made it easy to prepare meals as I always

One of the major effects I started to feel were allergic reactions to

Bottom line, I wasn’t digesting my meals very efficiently or more

Once I learned about the importance of rotating my foods sources, I

In addition to rotating your foods, it would be smart to add in a strong

Another thing I’ve done to help improve my digestion is to have a big

I’ve noticed a HUGE change in my ability to sleep since switching my

Principle #5 – Alkalize Your Body and Eat For Energy

Diseases have been shown to flourish in highly acidic environments so

Coincidence? I think not!

So, how did I finally start to lower my acidity levels?

Well, here’s a quick checklist to help you out…

è Think “ Greens to Get Lean”! Eat MORE Greens – It’s mandatory I

Principle #6 – Hit “Your Numbers” Or At LEAST “KNOW” Your

Principle #7 – Timing Your Carbs and Fats

• Protein at EVERY meal no matter what

Coconut oil Pistachios

Just A Quick Rant…

The WHAT and WHEN To Eat

The FORGED FUEL Meal

“Wait! What About Calories

Training Day – AM – Performance

Training Day PM – Performance

knock this until you try it!)

-Protein source (best options - steak, ground beef, bison, etc.)

Training Day PM – Intermittent Fasting

Greens Shake Option A) Pre-Workout Meal (At least 60 mins BEFORE

-1/2 serving of BCAA’s

Post Training Shake (Immediately Post Training)

Remaining Meals of Day (if any):

Training Day AM – Intermittent Fasting

Post Training Meal (Immediately AFTER Training)

Meal 1A – Liquid Shake Option - Greens “Alkalinity” Shake Option

Meal 1B – Solid Meal Option – Greens + Protein Option

Non Training Days – Intermittent Fasting

***You Will Fast Your Until Your 16 Hour Window is Complete

-Lean protein source (best options – eggs, chicken, fish, turkey)

Non Training Day / OFF Day

-Small spill of Organic Lemon Juice

How To Use The Forged