Best suited for advanced challengers. Intense 4-week plan — not recommended long term.
Proteins: chicken, turkey, fish, eggs, lean ground beef.
Fruits: berries, grapefruit, apples, bananas.
Veggies: spinach, broccoli, peppers, asparagus, sweet potatoes.
Carbs: oats, brown rice, quinoa.
Prep 2x per week — stick to the list.
Breakfast (6:30–7 AM): Protein shake, oats, berries.
Snack 1 (10 AM): Grapefruit, protein, eggs.
Lunch (12 PM): 32 oz water first, protein + veggies.
Snack 2 (2–3 PM): Repeat Snack 1.
Dinner (5–7 PM): 32 oz water first, protein + veggies + leafy green.
Breakfast (7–8 AM): Protein shake, eggs, berries.
Snack 1 (11 AM): Grapefruit, protein, eggs.
Lunch (12:30–1:30 PM): 32 oz water first, protein + veggies.
Snack 2 (3–4 PM): Repeat Snack 1, protein shake after workout.
Dinner (5:30–7:30 PM): 32 oz water first, protein + veggies + 1 serving carb.
Meat & Dairy → Beans, Chickpeas, Lentils, Tofu, Tempeh, Plant-based protein powders
Dairy Alternatives → Unsweetened Almond Milk, Unsweetened Oat Milk, Dairy-free Yogurt (unsweetened, low fat)