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Ryan Reynolds – Lean & Ripped Hollywood Body – For Max Health and Sex Appeal

In order for a diet to work in the long run it must be simple and effective. Unfortunately most diets fail because they are too complicated, too strict and too psychologically demanding. However this new approach you’re about to learn is something very simple and very effective, in fact it’s an approach anyone could sustain for the rest of his or her life with ease.

Before we get into talking about intermittent fasting, let’s clear a few things up.

Statistically, it was shown that about !" of diets fail in the long run. Here are the # top reasons$
 Psychologically challenging  Too strict% limiting favourite foods and alcohol & setting

ourselves for failure
 Too complicated ' counting calories etc.(  Not very effective ' results come very slowly, if at all  Not sustainable ' a combination of all of these is the reason

why most people don’t last more than ) days on a diet.

6 Small Meals Per Day Ne er Satis!y and "eep #s H$n%ry All &he &ime

The problem with high frequency meal diets *oday it’s one of the most popular diet approaches, eat !%+ small meals throughout the day to ,sustain’ metabolism and ,prevent’ muscle breakdown. Both of those claims are complete nonsense, as no research has shown that minimi-ing meal .uantity but increasing fre.uency leads to increased fat loss. /nd also intermittent fasting has no effect on metabolism and muscle breakdown which will be proven later in this article. 0hy high%fre.uency small meal diet approach is set for failure$
 Not convenient ' constantly cooking meals and thinking where

your ne1t meal will come from
 Constant hunger ' bird portion meals never satisfy your

hunger. Instinctively I prefer to eat a big meal that satisfies my appetite.
 Your life revolves around it ' people get an1ious when

missing a meal, and cut corners in social life to avoid cheating. 20hich is ridiculous and totally unnecessary3
 Constant cravings ' focusing on eating ,healthy’ every 4%5

hours is very hard and creates cravings for our favourite foods.
 Obsessive ' Basically this type of nutrition becomes

obsessiveness, which is not healthy for the mind and social life.
 Reduced health and lifespan ' this will be discussed in details

in the second part of the article. But keeping your digestive system constantly at work prevents your body from activating crucial re6uvenation processes that are activated only during fasted state. Conclusion: the high fre.uency, low .uantity diet is not efficient and not sustainable in the long run. The best diet is the one you can sustain for the rest of your life 7ven full time bodybuilders and athletes will eventually at some point in their lives will not be able to sustain it, unlike intermittent fasting which you can 2and should3 do even when 899 years old.

Lean & Sli%htly Ripped – Streamlined' Aestheti( and #ni ersally Appealin% . young looking. no calorie counting. healthy.  Convenient ' no need to think about food all day. It’s a life%long lifestyle approach to nutrition and health. and long living( The intermittent fasting diet is:  imple ' no special rules. /n approach that will get you lean.  !ffective ' you will see a weight loss of 8!9%#99 grams per day. 0hich sums up nicely over #%84 weeks 2depending on your current weight3  Promotes health " longevity ' will be discussed at second part of this article  ustainable ' all of these factors make this diet sustainable and easy to follow as long as you need.Intermittent fasting is not some diet you start and finish. you eat your main meal in the evening. 6ust 8+%: eating model.

R!/0</S* 2we don’t want to break 2the3 fast because it has do-ens of fat loss and health benefits that are necessary to achieve the lean = ripped body3. %ast for )* hours+ then eat for .  !asy to maintain % once you get there. for specific reasons that will be outlined further. so it’s very simple.  %unctional ' lean people can engage and perform well in almost any kind of sport 2including rock climbing.fat people can’t do3  i# pac& abs % the only way to have abs is to have single digit body fat. life is simple and you get to en6oy your favourite foods often. hours: hours of your fast are sleep. but very effective strategy.pumped. *his diet is basically focused about skipping . Unlike fat people that can train for a year and still see no real results 2I’ve been there myself3  (ealth " longevity ' statistically. HOW INTERMITTENT FASTING WORKS Intermittent fasting is simple. >ptimally.BENEFITS OF HAVING A LEAN PHYSIQUE AND SINGLE DIGIT BODY FAT:  e# appeal $ lean people with low body fat are universally se1 appealing  Confidence% feel comfortable with your shirt tucked in with no belly or man boobs sticking out. lean people live longer and suffer less from disease.  'et ripped easily ' adding ripped muscle definition on top of a lean body is very easy and a matter of 84 weeks of proper strength training. with I< 2intermittent fasting3 you can en6oy . you are recommended to eat 4 light meals during the day and 8 big meal in the evening. .uality of life even in your senior ages. surfing and other stuff bulked.

Basically intermittent fasting will help you to achieve and maintain a single digit body fat for the rest of your life.  3ncreased growth hormone ' H?H 2human growth hormone3 boosts fat burn and muscle tone. 2. ?et ready to change your life@ BENEFITS OF INTERMITTENT FASTING Intermittent fasting benefits us in many aspects$ 1. Hollywood celebrities pay thousands of dollars on the black market to get a hold of it. Buring the fast your insulin will be very low and your body will almost e1clusively use fat as its source of energy. Studies have shown that you can increase your growth hormone by +99" 6ust by intermittent fasting(  3nhibited insulin ' insulin is a fat storing hormone. as there it’s main source of energy. . <at loss Aifestyle Health = longevity 1) $ %at 2oss . Unlike the common belief that fasting will put you into . 0henever it’s inhibited. 3.  3ncreased stubborn fat loss ' during the 84%8+th hour of your fast. with ease. Studies have shown starvation modes kicks in only after 5 days of fasting.enefits  Raised metabolism ' studies have shown that short%term intermittent fasting 28+%8: hours3 actually raises your metabolism and you burn more fat.starvation mode’ that slows down your metabolism. the blood%flow to the hard to get to areas is increased and your body starts utili-ing those areas. our body starts using fat as its main source of energy.

 3ncreased productivity ' instead of preparing meals and thinking about food. )ntermittent Fastin% Maximi*es St$++orn Fat B$rn 14 $ 2ifestyle . .  5ore free time ' you won’t even understand how much more productive you will become.*his combination of # factors creates ma1imal fat burning effect no other diet will provide. you focus on getting things done with focus and clear mind. you will be focused. you will be able to get much more things done during your day without worrying about food at all. by not having to focus on eating every 4%5 hours.  No more hungers ' unlike ! small meals per day that make you hungry all the time. with intermittent fasting you never get hungry.enefits  3ncreased !nergy ' fasting during the day provides great increased energy. energetic and have clear mind all day long.

but still stick to the intermittent fasting model.85$99 ' 8+ to 8) Hour <ast 2Bepends on your lunch time or appetite3 Gepeat until reach goal.enefits Intermittent fasting increases lifespan maintains young biological age and preserve young skin appearance. you eat 4 light meals during day.0alking3 ' Gotate daily 49$99 ' Feat. Convenient ' instead of !%+ meals per day.<ish E Darbs E Heggies 2Fain Feal >f *he Bay3 49$99 ' 84$99. I now eat enough calories to maintain my weight. EXAMPLE OF HOW AN INTERMITTENT FASTING DAY LOOKS LIKE Here is the e1act intermittent fasting meal plan I used to achieve lean physi.ue and single digit body fat$ 84$ 2light meal C43 8 $99 ' #! Finute 0orkout 2Strength *raining. *he health.  ustainable % this is the biggest benefit.85$99 ' >melette with veggies 2light meal C83 8)$99 ' Dottage cheese E berries. during my fat loss 6ourney this is the only diet I was able to effortlessly sustain all the way to single digit body fat. and 8 big meal in the evening where you can rela1 and satisfy your appetite to the fullest without counting any calories. . longevity and anti%aging benefits of intermittent fasting will be detailed at the end of the article. 16 $ (ealth .

– . working out almost fasted. Kust make sure you eat those 5 meals in your :%hour window.. but optimally your big meal should be saved for evening time to preserve fat loss after your fast and achieve optimal function during the day 2will be e1plained later3. . eating two light protein based meals during the day. Lou can time them however you want. and then en6oying a huge satisfying meal in the evening in a rela1ed atmosphere. it can be your lunch and then you eat to light protein meals. Is big meal at evening a mustI Jo you can alter your big meal timing. /%% 0melette with 1e%%ies /s you can see the day consists of skipping breakfast.Li%ht Protein Meal .

which keeps. which is also known as Nrest%and%digestO mode. THE 4 KEYS TO SUCCESSFUL INTERMITTENT FASTING 0e’ll try to cover # important points that make this diet work$ 1. moderate protein. no calorie counting. no strict rules. let’s get behind the scenes and see how this really works. no cardio. no steroids. low carb. healthy%fats on rest days  7or&out days: carb dominant day. moderate fat 2avocados. MSJS makes you rela1ed and . 3. and why this diet is planned this way. you alert. almonds3. olives. Jow. Dentral nervous system integration Insulin Fanagement Smart Darb Donsumption Mrotein >riented Biet ystem 3ntegration 0ey 1) $ Central Nervous Biologically. low fat. humans are nocturnal eaters. focused and active% but the SJS is inhibited by large meals. energetic. Buring the night you’re under the control of the Mara%sympathetic nervous system 2MSJS3. 4.  Rest day$ protein dominant day. 2. Darbs on training days. *hat’s how our autonomic nervous is built.In controlled studies. late eating patterns are superior for fat loss and body composition. Buring the day you’re under the control of the sympathetic nervous system 2SJS3. 2o$r !at loss is -334 mana%ed +y this diet5 Jo fat burning supplements.

but for reasons outlined above. energy and focus. night is your best time for your main meal. 0$r An(estors H$nted D$rin% &he Day' And Ate Bi% At Ni%ht 0ey 14$ 3nsulin 5anagement Insulin is a fat storage hormone. is insulin our enemy.promotes digestion ' 2so I eat light protein meal at evening3. and whenever insulin is raised it prevents our body from using fat as its source of energy. /nd be able to en6oy a nice satisfying meal in the evening that allows me to rest and digest. I eat my big meal at the evening. and should we avoid carbs completelyI *he answer is H7AA J>@ . However. <asting inhibits insulin. it’s recommended to eat 4 light protein meals during day to stay energetic. this is allows me for optimal functioning during the day$ productivity. which allows us to sustain a smooth fat%burning process. our diet is focused around keeping insulin low. *herefore you guessed right. 7at your big meal whenever you want in your :%hour window. Some days I might go out to lunch with friends. >n !" of the days. focused = productive 285$99 and 8)$99 are the times I have my light meals3. and light protein meals hardly trigger it.

*here’s no need to get angry and blame carbs. *here are many diet approaches today that all revolve around carbs$ no carb.uantities so your body utili-es it properly for energy and brain function. stressed. Time your carbs: we aim to eat our carbs post%workout 2strength training3.Darbs are fantastic and insulin is your friend. 0ey 16 $ mart Carb Consumption " of people consume carbs in the wrong time and in the wrong .uantities. you want to consume carbs at evening. and it happily welcomes carbs 2unlike during day time that gives you energy crashes3.night and post% workout. slow carb( Darb depletion & miserable. low carb. >ur digestive system is designed to be activated at night. nuts. non%stop cravings and poor brain function. Instead. Fore optimally. which is the C8 reason for obesity today. Donclusion$ Lou can eat carbs guilt%free and avoid gaining an ounce of fat. Lou can call it the smart%carb diet approach. >n non%training days. dark chocolate3 ' consume in moderation of course. replace carbs with healthy fats 2avocado. . be smart about carbs. Darbs are necessary and serve as fuel for your brain and body. we can only blame ourselves for not using them properly. Lou 6ust need the right timing and the right .

white 2.6ournal. Instead of pasta.www. non%processed carbs like Brown rice. Improved protein synthesis % carbs actually help the protein to build a better muscle 2http$. black beans. Geplenish depleted muscle glycogen ' your carbs don’t get stored as fat but utili-ed e1clusively as energy for the body The quantity$ 899 grams of carbs recommended per day for fat loss.the% aps. Lou can get a list of healthy carbs on our foods to eat page. Healthy Fats 6ill Help 2o$ Lose Fat – )mproper 7ar+ 7ons$mption )s &he Reason 6hy / eryone )s Fat . post% workout meal.9#.). comple1. The quality: 7at Carbs: 1. So you eat 899 grams of carbs with your big evening.. yams.

/dapting to a habitual high%protein diet is one of the most important changes you can do for long%term body fat control.  5aintain Proper %unctioning Aight protein meal doesn’t inhibit your sympathetic nervous system ' so you stay alert. 5 egg omelette or 4!9g of cottage cheese can get you satiated for hours all the way to 8 $99% 49$99 MF easily 2where you eat your main big meal of the day3. Donsume light protein sources such as eggs. you continue burning fat throughout the day until your dinner 2main meal of the day3.  Control (unger Mroteins are very effective hunger managers. productive and energetic throughout the day. focused. cottage and whey protein. .  ustain %at 2oss Aight protein meals will increase glucagon 2fat burning hormone3 and inhibit insulin 2fat storing hormone3. So after your 8+%hour fast where you’ve burnt fat.0ey 19 $ Protein Oriented :iet So why do we eat 4 light protein based meals during the dayI  Preserve 5uscle /fter your 8+%hour fast you want to prevent muscles from entering breakdown state.

TWO COMMON FASTING MYTHS 5yth 1): %asting will cause you to lose muscle ' Fuscle catabolism only occurs on prolonged fasting of 4#E hours. So all the nonsense of eating every 4%5 hours. *hey know no normal person can cook !%+ meals per day. Intermittent short%term fasting only promotes muscle preservation through the release of H?H 2human growth hormone3. so you won’t lose muscle were made up by supplement corporations that offer you shakes and bars as a replacement for your meals. Ser%e N$+ret – 8nd Pla(e Mr 0lympia – Ate 9$st .Meal Per Day o! :'333 7alories .

studies have shown that short%term fasting of 8+ hours increases your metabolism. /dditionally intermittent fasting maintains young biological age 2will be discussed further3. you fast for 8+ hours ma1 2: of which you sleep3. metabolism is reduced after 4#%)4 hours of fasting. 5yth 14: %asting will reduce your metabolism $ Les.Serge was competing with /rnold at his best days. In fact. Boes it look like Serge was losing muscle because of his intermittent fasting approachI *his is clear proof that the + meals per day is complete B. which we don’t do on our intermittent fasting lifestyle. Intermittent fasting is not prolonged fasting. only supercharged fat loss.S ' and intermittent fasting will not cause you to lose any muscle considering that consume enough protein. and so no loss of muscle or metabolism occurs. and was second to him. .

. /void cheat days where you eat like madman all day long. this puts on lots of fat on you and you will destroy a whole week of progress with such approach. 7heat Meals – /n.oy Responsi+ly <Don=t 0 erdo )t> Aet’s be honest. ?et psychologically satisfied. boosts your metabolism back to peak levels3 2. therefore we allow it to ourselves every week. it’s impossible to prevent ourselves from eating our favourite foods in the long run. /nd every week during our diet we imagine the huge cheat meal we’re going to have. Gestore glycogen in muscles 2any depletion that might be caused during the week is now brought to balance3 3. a cheat meal is necessary for several reasons$ 1. and happily continue another week of fun = easy intermittent fasting lifestyle. Gestore metabolism 2the re%feed.CHEAT MEALS /fter a week of productive intermittent fasting.

I had always%bad results with them and they destroyed 4%5 days of progress. you will see that + beers. . THE TRUTH ABOUT ALCOHOL Mreventing alcohol & setting yourself for failure /lcohol is part of a normal. Meople use them without stating the e1act numbers behind those studies. healthy social life and avoiding it is completely unnecessary. Dhew your . will reduce your testosterone by +" 2for 4# hours ma13( Dan you live with thatI I can.weight%loss industry that turns small things into big controversy.*ry to avoid drinking your calories in form of sweet drinks. Aet’s discuss two myths regarding /lcohol. 5yth 1): /lcohol 2owers Your Testosterone I love scientific claims.cheat’ calories and there will be no setbacks. If you refer to the study about testosterone reduced by alcohol. I love the fitness.


So(ial Drin?in% )n Moderation 6ill Not A!!e(t Fat Loss 5yth 14: /lcohol 5a&es You %at 0hen consumed in moderation. *he problem starts when you have bad diet all week.munchies’ feeling from alcohol and you add fries and other fattening foods. this is where people fall in the trap of . social drinking is fine. and not consumed with burgers and fries. moderate.ue and still en6oy drinking when going out. then you get . .beer belly’. >ther than that. you can maintain lean and ripped physi.

I’ve done all possible variations and mistakes. 6ust enough to recharge energy for ne1t day.nder eating <asting has interesting effects. and eat a heavy meal in the evening as supper.3 COMMON INTERMITTENT FASTING MISTAKES 5ista&e 1): . Peep it light during the day. I’ve tried skipping the last meal because I wasn’t very hungry and thought I can speed my fat loss process. it’s recommended that for fat loss you eat ma1imum 899 grams of carbs. 71amples$  Syrups. I’ve tried to eliminate carbs on my big meal on days of not trainingQ again I had the emotional surges of eating and couldn’t last more than a few days. we won’t feel hungry at all. and maintain proper brain and body function. which resulted in eating a whole cake at night because of huge hunger surge. 5ista&e 16: Consuming <innocent= diet &illers *hese are usually small foods that seem innocent but in fact are packed with calories and milk3 . So please don’t go super cra-y on your big evening meal. don’t skip your meals. /void at all cost. but nevertheless. /nd for single%digit body fat maintenance about 8!9 grams of carbs. sometimes after a 8+%hour fast. 5ista&e 14: Over8carbing Some of you might be big carb eaters. Brink water with lime. Lou should eat carbs in moderation. black coffee 2no sugar. and this can slow your diet very much as carbs are packed in calories. green tea.

7he(? N$trition 1al$e 0n Foods to A oid =)nno(ent= Diet "illers . contains lots of soy and sugars. please watch ingredients before adding anything to your basic meals. because it’s packed with sugars. but is packed with sugars 2I would avoid it until goal is reached. then you can en6oy every day3  *ahini ' seems innocent. but contains ! times more calories than in brown rice 2I prefer to eat the carbs3  Petchup ' delicious. Honey ' delicious with tea or cottage. I suggest consuming it only in your big evening meal 2optimally post% workout3  Sauces ' like *eriyaki. Hery bad for health. I recommend avoiding soy whether you’re on a diet or not. 2Soy is high in oestrogens and causes man boobs3 *here are many more silent diet killers.

cheat meal you’re going to have in a few days. rewarding. it will be more than enough for your fat loss. >n days you’re not training.  :rin& blac& coffee or green tea ' Both are great appetite suppressants 2I drink black coffee at :$99 and 8+$99 every day3 Sugar = milk free of course@  Put things into perspective ' Meople have fasted for #9 days and still felt great 2you can see videos on Lou*ube3 Jormally you shouldn’t feel any hunger if you get enough protein on your light protein meals. *his has always helped me to get e1cited and motivated to keep going without cheating during the week. Bon’t eat half a cottageQ eat a full 4!9g cottage cup.TIPS FOR GETTING THROUGH THE 16HOUR FAST  'et yourself busy ' Lour day is now free of thinking about food.  :on=t s&ip your light protein meals ' and make sure you’re getting enough protein in your light meals. take advantage of it and get as productive as possible.after the big evening meal. Mlan out e1actly what you’re going to eat and where you’re going to get it from and how you’re going to prepare it. especially HII* 6ust drains your central nervous system and eventually will interfere with your diet and training.  3magine your cheat meal ' *hink of the ama-ing. *hey are very effective in satiating hunger. Boing cardio. *he Gipped Hollywood Body system is focused on intermittent fasting E strength training 25 workouts per week3. big. 6ust take #!%minute walk before. however it is not necessary. . INTERMITTENT FASTING AND CARDIO Dardio can burn more calories. If you stick to your diet.

you can do all the cardio you want. try to make sure it doesn’t interfere with your diet. Your fat loss can be )>>? managed by your intermittent fasting diet+ and is a streamlined process all the way down to *? body fat- 0ne Sprintin% Session Per 6ee? )s More &han /no$%h For Maintainin% 7ardio as($lar Health .If for some reason you insist on cardio for conditioning reason for e1ample. >nce you achieve your goal.

In order to reach the best muscle. it will keep you much stronger and leaner.uitin en-ymes and the nitrogen by%products are then recycled back into new cells and tissues. Lour body will recycle sick cells. Intermittent fasting is a great way to do this since it triggers a process called @recyclingA. *echnically all damaged proteins and old. It is also about keeping yourself biologically young. *his process will not only keep you young. you want to reduce the percentage of the dying cells in the tissues. Geally lean and strong people have e1cellent muscle composition that is much better than people that eat non%stop and look bulky. and over%used fibres to build new tissues. Lou provide yourself with long%lasting anti%aging benefits. skin and bone composition. By daily triggering this re6uvenation mechanism through intermittent fasting. tumours.INTERMITTENT FASTING AND ANTIAGING Aongevity is J>* 6ust about increasing lifespan. /nd with intermittent fasting it is possible. sick and cancerous cells are tagged by immune cells to be digested by the body’s ubi. it always prefers to sacrifice first its damaged proteins and old or sick cells. . 0hen your body is forced to break its tissues.

)ntermittent Fastin% Preser es 2o$n% Biolo%i(al M$s(le A%e – Ser%e N$+ret at @3 2ears 0! A%eA It’s your choice. I know that I. . It’s 6ust too effective.uit on. and many of my website members will stick to the intermittent fasting lifestyle for the rest of their lives. beneficial and convenient to .

fat loss per week. of fat loss per week + lbs. E away from goal & 4 lbs. >nce you setup your diet.!kg to 4kg of fat loss per week 5kg%8!kg away from goal ' 8kg of fat loss per week 8kg%5kg away from goal ' 9.4 lbs.Dhicken E Darbs E Broccoli E Gandom 48$99%85$99 ' </S* Half%>nion E Half%/vocado  /pple E 89 /lmonds  Heggies  Black coffee in the morning.! lbs. MY MEAL PLAN:  85$99 ' Aight protein meal C8$ 5 egg >melette E *omato E 8)$99 ' Aight protein meal C4$ Dottage Dheese 24!9gm cup3 E 49$99 ' Big meal$ Beef. EXPECTED WEIGHT LOSS    59 lbs.5 lbs. .!kg%8kg fat loss per week Jo reason to add cardio. it is a smooth process all the way to single digit body fat and lean body. Kust in the right . Here’s e1actly what I ate every day to lose 55 pounds of fat 28! kg3. %59 lbs. : hour feed3 and focused on achieving lean body proportions. ' #. I learned it the hard way by doing cardio ! times per week with no results. Lour fat loss is 899" managed by diet. Fetric    8!kgE away from goal ' 8.8 lbs. of fat loss per week + lbs. or workout more than 5 times per week. *his is a fat%melting meal plan that is well balanced and contains$ Mrotein. to 4. Darbs ' rotate between any carbs you like. healthy%fats and antio1idants. carbs. away from goal & 4.uantities and the right timing.INTERMITTENT FASTING – MEAL PLAN *his meal plan is based around the intermittent fasting diet protocol 28+ hour fast. or less away from goal & 8.

THE TRUTH ABOUT CARBS Mommy' )=m A!raidB &hey=re Coin% &o "ill MeB .

potatoes etc. but super low amounts. . <or superior fat loss. we’ve all heard about no%carb. rice. Dlarification$ .uirements. optimal body and brain function. 0e’ve all had our love%hate relationships with carbs.(3. I will try to make this as short as simple to understand as possible. we’re all confused about whether carbs are good or bad. now it’s time to set the record straight and reveal the real truth about carbs. but the true reason is that most people abuse themselves with over%carbing. Fillions of people today are afraid of them and desperately try to lose weight by minimi-ing. low%carb diets. ?rain based carbs are healthy and fantastic to our body.In the last 59 years.carbs’ on this article are referred to grain based carbs 2bread. pasta. so from now on know that I’m referring to carbs as grain based carbs we all love to eat. so lets get started( TWO FACTS ABOUT CARBS: 1. *here are carbs in vegetables. and carbs are ama-ing nutrient for your body.avoid them. you need to eat trees to meet your daily carb re. 2. *his is of course nonsense. muscle development. carbs have become the Nbad guys on the blockO. ?rain based carbs are the number C8 cause of obesity in the world *hese two facts don’t really add up.

. NO-CARB.ama-ing new diet secrets’. 7ating carbs at the right time. It’s about SF/G* D/GB consumption. /nd carbs are awesome@ &he &r$th “LOW-CARB. It is your fault.idiot’ that brought yourself there 2I know I did3 Fost diet gurus and programs will tell you NIt’s not your faultO or NDarbs are badO ' *his is of course B. and the right . SLOW-CARB…” /ll of this is stupid B. Lou will en6oy all the benefits of carbs.S and they will say anything to sell you their shitty products. without gaining a single ounce of fat.S invented by sneaky marketers that want to sell you their shitty products and . you’re the . Darbs are not the enemyQ you are your own enemy.uantity.IT’S NOT YOUR FAULT Koke( it is your fault.over%weight. If you’re obese.

Darbs provide the ability to produce serotonin 2a neurotransmitter that makes us feel calm. HOW A CARB-LESS LIFE LOOKS LIKE In one word. depression and mood swings Dompromised ability to rela1 Aowered metabolism Mossible accelerated aging process . miserable. 7ffects of chronic carb deprivation$      Moor sleep /n1iety. *he body does it efficiently and . /nd carbs are cheap also. *he body breaks carbs into glucose as energy source without any to1ic by products. rela1ed and happy3 % Body fuel Darbs are the cleanest fuel for energy. It’s doesn’t mean you need to avoid protein and fatsQ it’s 6ust to emphasi-e how efficient carbs are for the body. So it’s a win%win for you. free radicals. 0hen there aren’t enough carbs as fuel. lethargic or even depressed. o1idi-ed fatty acids. protein and fat to function properly.uickly. *hus the ability to destroy weeks of progress in a matter of days. you will feel deprived and develop sugar cravings( 0hich inevitably lead to compulsive bingeing. di--y. stress. nitrates. *ake any of those away and you will feel an1ious.THE ROLES OF CARBS % Brain fuel *he brain needs a mi1ed fuel of carbs. % Stress blocker Darbs block cortisol 2the stress hormone3. Mrotein and fat breakdown & there are to1ic by%products such as$ /mmonia.

*hey have books on /ma-on that are against carbs. because there are plenty. and they get my respect. pasta etc. this might be shocking to you. no shame in that( SMART CARB CONSUMPTION 0ith proper timing. improved body = ' a ma6or anti%carb. Inability to focus due to non%calm mind GURUS EATING CARBS IN THE DARK Fany anti%carb gurus and websites have risen and fallen over the years. *hey have to hide and eat their carbs under the table. and . poor brain functioning and bad sleep. /nd shut down the site. He added carbs to his diet. and are integral part of fat loss and muscle building. they all breakQ they all understand they can’t keep with a no carb diet. / great e1ample is Dut*heDarb. ?rains are ama-ing source of energy for our brain and body. Les. we should blame ourselves@ . abandoned anti%carb mentality. even though more truth is coming up the surface. rice. 0e know they tried to make a positive effect on the world. but this is the truth about grain% based carbs 2bread. 0e won’t name names here. Have low energy. 0hoever tells you to avoid carbs or have a low carb diet probably is emotionally miserable. and now they can’t change their position. *here are many other e1amples of gurus today that have stranded themselves in the corner. but they were 6ust wrong and should admit it. and they only bring harm to themselves and their followers.(3 0e shouldn’t blame the carbs. 7ventually.carpophore community. *he owner eventually broke down and admitted that he was wrong and can’t live anymore without carbs.uantity ' you will not gain an ounce of fat from consuming carbs. 7veryone makes mistakes.

Dhicken Breast etc. FOODS TO EAT Mroteins      Feat 2Beef. consume your carbs at evening time. that’s great because this is the sweet spot.WHEN TO CONSUME CARBS   Most workout 7vening If you can schedule your workout during evening time. heart%healthy fiber.(3 ' ?rass fed if possible 7ggs Dottage Dheese <ish 0hey Mrotein % I personally prefer to chew my protein. Darbs Ruantity$   899%4!9gm ' Most 0orkout !9%899gm ' Gest Bays 27vening time3 0hy evening. Sweet Motato Lams Motato . 2<ruit and veggies as carbs during day allowed to everyone3 *ry to time your workout to evening time 2+%)3.night time carbs$      Gela1ation Satisfaction Sense of pleasure Improved sleep Superior fat loss Unless you’re an athlete. you can avoid eating comple1%carbs during the day and focus only on consuming at evening time. >n non%training days. antio1idants. but do drink it post%workout 25 times per week3 Darbs      Brown Gice Black beans ' Mrotein.

pitta3 7tc. Darbs >n Gest Bays   7vening time Aess carbs 2!9%899 grams3 Darbs >n *raining Bays   Most%workout Aots of carbs 2899%4!9 grams3 Hegetables /ll types of vegetables@ I recommend broccoli with your meat%based meals. high%protein. Broccoli is very powerful anti%estrogenic and anti%cancer food. pasta. >ats Fillet 0heat 2bread.( Bon’t be afraid of carbs. *he more the better( .      Ruinoa Barley ' Aow ?I. they are important for fat loss. muscle development. liver cleanser. proper brain and body functioning. 7at the ma6ority of your carbs post%workout.

very high in calories. >nce you reach weight maintenance phase 2+"%:" body fat3. Healthy <ats  /vocados ' estrogen reducing food.uantities when losing weight3  >estrogen management is important to be able to eliminate fat from chest area. I only eat$   /pples Berries I swap them every day. <luids    0ater 2possible with lime or mint3 *ea 2no sugar added3 Black coffee 2no sugar or milk added3 .<ruits ' Should be limited as fruits usually contain lots of sugar that interferes with fat loss. you can en6oy a wider variety of fruits as you can eat more calories. Les. very healthy fats. /lmonds Jut butters ' peanut butter. there are probably more fruits that are allowed but I like to keep it simple and eat one of those every day. 2Half Juts ' estrogen reducing food. with my cottage cheese. almond butter 2consume in low Bark chocolate ' )9" or more Docoa avocado on non%training days ma13  are my top pick. 289 nuts per day ma13  .

. 7at carbs in the right .CONCLUSIONS Aow to no carb diets will have tremendous negative effects on your body and mind. and timing. guilt free. 27vening time. Lou should en6oy .uality carbs. and most will fail in the long run.uantities. rest days ' less carbs3 /nd you will not gain an ounce of fat and will only en6oy the benefits outlined at the beginning. post% workout ' more carbs. Darbs are one of the 5 necessary nutrients for our body and brain.