This phase will address the elimination of processed and inflammatory foods to include alcohol and added sugar. Athletes will also learn how to eat protein to fuel lean body mass.
+ 4 for 800g
+ 2 for a workout
+ 4 for meeting daily protein requirement
+ 4 for consuming real whole foods only (no processed foods)
– (minus) 14 points for alcohol consumption (one allowance per week). Alcohol allowances may be batched. In other words, you have 4 days of drinking during the month and you can allot it however you want throughout the month.
Eat a palm-sized serving of animal protein four times per day – to include meat, eggs, fish, and dairy. For most, this will mean a palm-sized serving of protein during each meal and one snack. If you eat just 3 meals per day, consume 2 palm-sized servings at one of your meals.
In general, aim to consume lean proteins, without the skin.
Sample Proteins (not an exhaustive list!):
Beef (sirloin or other lean cuts)
Ground Beef/Turkey/Bison etc. (>90%)
Pork Chops/Pork Tenderloin
Other Whitefish (Cod, flounder, halibut, pollock, orange roughy)
High Protein with Moderate to High Fat
We don’t recommend you eliminate these, but we also don’t recommend they represent all of your protein sources.
<90% Ground Beef, Turkey, Bison etc.
Pork (Other than listed above)
Whole Milk Yogurt/Cottage Cheese
No Processed Foods
While there are always exceptions, in general, processed foods:
- Have an ingredient list that’s hard to read. If you can’t pronounce, spell, or understand ingredients on the label, it probably isn’t food.
- Contain added real or fake sugar
- Must be made, cooked, or baked WITH other ingredients to make them palatable or edible – would you eat a tablespoon of boiled white flour? Nope. Would you eat a tablespoon of boiled oats. Yes.
- Often live on the inside aisles of the grocery store. Stick to the perimeter!
- Are not perishable – they will keep forever!
- Come in a box with labels convincing you how nutritious they are.
Examples of Processed Foods:
Bars (including protein bars)
Pre-made sauces/dressings – think added sugar!
Most Condiments (ketchup, mayo, mustards, etc.)
Food containing preservatives
Processed Oils (hydrogenated/partially hydrogenated )
This list could go on and on, but you get the idea… If you have to ask yourself “Is this considered a processed food?”, the answer is likely YES.