EXERCISE ACTION STEPS

  • Be active for 30 minutes.

HEALTHY EATING ACTION STEPS

  • Eliminate white flour and processed foods from your diet.Most Commonly Found In:
    • White breads/baked goods
    • Snack foods
    • Processed meats
    • Pasta
    • Cold cereals
    • Candy
    • Condiments/sauces
    • Frozen foods

MEAL PLAN 

  • 2 x low carb meals
  • 2 x high carb meal.
  • The high carb meals will be eaten 45-60 minutes before and after  workouts or the 30 minute activity each day.
  • The other 2 meals can be spread throughout the day.
  • You will drink 4 to 6 glasses of water and healthy fluids ( Teas + Cofee )
  • You will eliminate as many of the 3 elimination foods as possible
  • You will try and drink my Dr. Juice green juice as found in the recipe section.

 

WHAT IS A LOW OR HIGH CARB MEAL?

Low Carb Meal =

  • 1 Portion of Protein ( Eggs, Lean Meats, Fish Etc )
  • 1 Portion of Veggies ( Mix Veggies works well )
  • 1 Portion of Healthy Fats ( Avocados, Olive Oil, Raw Nuts etc )

High Carb Meal is =

  • 1 Portion of Protein
  • 1 Portion of Veggies
  • 1 Portion Complex Carbs ( Yams, Sweet Potato, Oats )

 

WHAT IS A PORTION

For the quick start guide we use the simple 'Hand, Palm, Fist' method.

  • One Portion Protein = Palm Size of Meat x 2 ( 1 Palm for Females )
  • One Portion of Veggies = 2 Fists ( 1 Fist for Females )
  • One Portion of Fats = 2 Thumbs ( 1 Thumb for Females )
  • One Portion of Complex Carbs = 2 Cupped Hands or One Fist (  Cupped hand for females ). For example if you are eating Oats it will be two cupped hand but if you are eating a sweet potato it will be one fist size sweet potato . For females it is 1 Cupped hand or half a fist .

 

SO WHAT DOES A MEAL LOOK LIKE? ( This examples uses my own portion sizes which is for a male )

  • Low Carb Meal = 2 chicken breasts with two cups of veggies and 1/3 Avocado
  • High Carb Meal = Fish, 1 medium Sweet Potato and 2 cups of salads or veggies.

 

WHEN TO EAT YOUR MEALS

  • High Carb Meals should be eating before and after workouts or your daily activity
  • Low Carb Meals will be spread throughout the day.
  • DR.Juice can be taken at any stage during the day.

MOTIVATIONAL ACTION STEPS & COACHING

  • Find an accountability partner or set in place some sort of accountability strategy.

SUCCESS STORY

Hi Peter,

First of all thank you so much for this program, it's the first thing I tried that actually worked. I did struggle from time to time at the beginning until I started to get some serious results which inspired me to do better and it became easier. This is definitely a lifestyle change for the better and I feel younger stronger and fitter than I did 20 years ago ( I am 43 now ) . My advice to anybody wanting to take the challenge is age and gender are irrelevant but focus and determination on a daily basis and on the end result is king. "

Barry - Australia