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Legal Disclaimer
The information presented in this work is by no way intended as medical
advice or as a substitute for medical counseling. The information should
be used in conjunction with the guidance and care of your physician.
Consult your physician before beginning this program as you would with
any exercise and nutrition program. If you choose not to obtain the consent
of your physician and/or work with your physician throughout the duration
of your time using the recommendations in the program, you are agreeing
to accept full responsibility for your actions.
By continuing with the program, you recognize that, despite all precautions
on the part of Klein Fitness Systems, LLC, there are risks of injury or illness
which can occur because of your use of the aforementioned information
and you expressly assume such risks and waive, relinquish and release
any claim which you may have against Klein Fitness Systems, LLC, or its
affiliates as a result of any future physical injury or illness incurred in
connection with, or as a result of, the use or misuse of the program.
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Lets get into the methodology of how I mentored my Marines and their
wives on nutrition.
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We will jump right in to what DOES work, and cut out all the garbage.
Youll also notice that I dont push supplements, because they are not (and
never will be) the foundation of our success.
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Hormone Optimization
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Before you get intimidated, please trust me that it is much, much, much
easier than it seems.
Portion-ization
Nothing ridiculously new or outrageous here, but absolutely essential for fat
loss and muscle growth. This past year, I have personally found and
experienced how much more effective eating less frequently is as opposed
to eating every few hours.
This is not to say that eating 5-6 times a day is wrong. Ive seen and
personally experienced tremendous results by eating frequently. Its just not
what I will teach and encourage in this program.
But why not cut the frequency of your eating and not have to stress
anymore about eating every 2-4 hours?
I mean, what lifestyle allows someone to eat every 2 hours? I can think of
only one, and its probably not yours.
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Let me just say that Ive seen dramatic decreases in body fat percentage,
and impressive gains in lean athletic muscle in as little as 30 days from
only eating two times per day.
The explanation for how we are able to lose fat and gain lean muscle
simultaneously is easy to explain.
Fat and muscle are entirely independent from one another. They cannot be
absorbed into one another. They can shrink, however. So make sure
youre making your fat shrink through these three nutrition strategies, and
not your muscles shrink by not consuming protein and fat portions.
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So again, if you are frightened by this idea of fasting, feel free to eat as
much of the free vegetables while fasting, as they contain only trace
amounts of sugar.
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2. Review the authorized foods list below, and circle the foods that you
enjoy the most out of each list.
3. Fill in one item from the list into each block of your respective meal
builder template. *Find the right meal builder template for you below.
4. You can print out and fill in, or copy and paste into another word
document.
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Meal
Protein
Post Workout
Meal #0
Carbohydrate
Fat
Water (8oz
glass)
Meal #1
Meal #2
Total Portions 6
*Only on
workout days
12
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Meal
Protein
Post Workout
Meal #0
Carbohydrate
Fat
Water (8oz
glass)
Meal #1
Meal #2
Total Portions 7
*Only on
workout days
13
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Meal
Protein
Post Workout
Meal #0
Carbohydrate
Fat
Water (8oz
glass)
Meal #1
Meal #2
Total Portions 9
*Only on
workout days
14
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Post
Workout
Meal #0
Protein
Carbohydrate
Fat
Water (8oz
glass)
Meal #1
Meal #2
Total
Portions
*Only on
workout
days
15
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The Big 19
The promise of The Big 19: If you commit to eating ONLY items from this
list for 6 days out of the week, you WILL experience the results you desire.
Instructions:
Pick 6-days out of the week that you will follow only this list of foods.
The 7th day can be any one of your workout days (deosnt matter
which one as long as it remains consistent every week). On the 7th
day, eat whatever your heart desires.
Protein:
1.Whole Eggs
2.Lean Meats and poultry
3.Fatty Fish
Legumes:
4.Beans
5.Lentils
Vegetables and fruits:
6.Tomato
7.Spinach
8.Broccoli, cabbage, caulifower,
etc.
9.Avocado
10.Oranges, grapefruit
11.Berries
Starches:
12.Quinoa
13.Sweet potatoes, yams
Good fats:
14.Nuts
15.Seeds (flax, hemp, etc)
16.Olive oil, coconut oil
Drinks:
17.Water
18.Herbal tea/ Black Coffee
19. Post workout drink
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