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Copyright © 2014 by The Forged Athlete, LLC

All rights Reserved

No portion of this book may be used, reproduced, or transmitted in anyform or by any means, electronic or mechanical, including fax,photocopy, recording, or any information storage and retrieval systemby anyone but the purchaser for their own personal use.

This manual may not be reproduced in any form without the expresswritten permission of Travis Stoetzel, except in the case of a reviewerwho wishes to quote brief passages for the sake of a review written forinclusion in a magazine, newspaper, or journal, and all of thesesituations require the written approval of Travis Stoetzel prior topublication.

The information in this book is for educational purposes only. Theinformation in this book is based on my own personal experiences andmy own interpretation of available research. It is not medical advice andI am not a medical doctor nor have I claimed to be.

The information within this book is meant for healthy adult individuals.

You should consult with your physician to make sure it is appropriatefor your individual circumstances. Keep in mind that nutritional needsvary from person to person, depending on age, sex, health status andtotal diet.

If you have any health issues or concerns please consult with yourphysician.

Always consult your physician before beginning or making any changesin your diet or exercise program, for diagnosis and treatment of illnessand injuries, and for advice regarding medications.

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Major Mistakes......................................................................................................................................... 4

The Most IMPORTANT Key................................................................................................................. 8

You Must Get LEAN ............................................................................................................................ 11

This Program is NOT a Diet.............................................................................................................. 12

I Must Destroy These Myths ............................................................................................................ 14

The Lean. Mean. Strong. SUCCESS Principles............................................................................ 23

The Lean. Mean. Strong. Acceptable Food Guide..................................................................... 31

Just A Quick Rant.................................................................................................................................. 35

The LMS – “Not So Healthy” Food’s List...................................................................................... 37

The WHAT and WHEN To Eat ......................................................................................................... 38

The LMS Meal Templates.................................................................................................................. 40

HOW to tweak LMS to Build More Muscle ................................................................................. 54

HOW To Tweak To Lose More Fat................................................................................................. 55

How To Cheat and WIN ..................................................................................................................... 56

What About Supplements................................................................................................................. 63

Some Final Words For You............................................................................................................... 68

Lean. Mean. Strong. FAQ’s ............................................................................................................... 70

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Simple Nutrition for Serious Results.

For the last few years since opening my gym and growing my businessonline, I've received countless amounts of request from people thatwanted to know exactly what it is I ate.

What this manual will cover is what I've discovered over the many yearsof testing and tweaking different styles of eating and what I've producedfor you is a highly effective plan on how and what I eat to keep me lean,get me strong, increase my energy levels, as well as help improve myperformance.

The good news is, everything I have laid out for you below has alsoworked for many of my clients both online and off.

So, if you've ever wanted to know what I eat, you’re about to find out.

The truth is I wasn’t always the best eater.

In fact, I used to eat like complete crap and at the time I thought I waseating “healthy”.

I tried just about every single type of diet out there…

I did the Atkins diet, the ol' Bodybuilder’s Diet (which consisted of onlyeating oatmeal, broccoli, eggs, protein shakes, and chicken), and eventhe ol' not eating anything after 8pm diet…

Since those days, I've learned a lot. I've tested a lot and I've seen theresults firsthand.

What you're about to read is what I currently do and what I have mypersonal clients do and if you follow what I've got laid out for you, Iknow that you too will see some amazing results.But, before I go any further there's one thing you must know… This isNOT a diet and it's not a quick fix meal plan… It's a LIFESTYLE andthe truth is, until you treat your nutrition like an actual LIFESTYLE, you

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will not see the greatest results that you’re capable of seeing.

So, what I want to do for you is make eating to get LEAN, MEAN, andSTRONG as simple as possible so you can implement it into yourLIFESTYLE without any major problems.

What you'll discover is not that complicated. The main thing you dofirst is It's STOP the mistake of making things too confusing.

Bottom Line - Eat good healthy foods, cut out the sh*t, and when you getthat down, you can start implementing in the more advanced, butsimple techniques I have laid out for you in this manual.

Now, before we get into what you need to be eating, let's talk aboutsome of the major mistakes plus all the dumb sh*t I've done in the pastand still do at times so YOU know exactly what to avoid.

First off, I mentioned above about the stupid diets I tried in the past. Ican remember back when I tried the Atkins diet. You know the ol' “nocarbs at all, no fat, no dairy, just mainly a crap ton of protein diet”?

Yeah that one…

It worked at first, but after a few weeks my energy levels went to sh*t, Istarted getting headaches, couldn't concentrate at times, and myperformance and strength levels started to dwindle as well.

Bottom line, that was NOT a healthy style of eating that was going to dome any good over time.

So, I dropped that diet quick. What I was missing were your good carbslike veggies and fruits as well as my powerful and highly nutritious fats.In order to have a high level of performance, you need these essentialfoods to help fuel and supply your body with essential vitamins andnutrients.

My next big mistake was when I tried to eat the same foods over and

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over again.

Other then getting bored of eating the same foods over and over, Istarted to develop food allergies. I would get a stuffy head and runnynose every time I ate chicken and eggs, and I also noticed my energylevels started to drop off after eating meals. This was due to mydigestive health decreasing from having to digest the same foods overand over day in and day out.

What your body needs is a wide variety of foods to keep things balancedout as this will keep you satisfied and help improve your digestivehealth and energy levels. I’ll talk more about this on into the manual.

My next big mistake that I made and still see a ton of people making aswell was having way too many protein shakes in one day. I canremember when I was taking in anywhere from 3-5 a shakes a day!Shakes were good for time cramped situations but not for the long haul(and not for my digestive health either).

The truth is, your body needs REAL foods and no matter how good yourprotein shake blend is, it's still a processed food. You need to balanceout your meals by having at least 80% of your nutritional uptakecoming from real foods.

Another trap I fell into for awhile was when I started eating too many"fake" healthy foods. Things like quick protein bars, protein shakes (likeI just mentioned), "protein cookies" and pre-made "healthy" meals. Atthe time I thought I was eating "healthy" stuff but when it came down toit, there were way too many fake added in fillers and ingredients.

At the end of the day, LESS is more so now when I select the foods I eat, Itry to go for only the RAW form or the form with the least amount ofingredients added to it as possible. If something says "fat free" orreduced fat on it, I typically avoid it. Bottom line - Eat the real thing.Just like with training, there are no short cuts for hard work just asthere are no short cuts to eating real, healthy foods.Another major mistake I made for the longest time was by not eatingenough of your "energy" foods. So things like all of your different green

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foods like kale, spinach, kimchi, ect. I skipped this stuff withoutknowing what I was missing out on. ENERGY was one of the big things Iwas missing on a daily basis as I was constantly drinking Red Bulls,Rockstars, and other drinks to increase my energy.

Since then, I’ve harnessed the power for “energy” foods and I have atleast one greens drink per day. With the addition of more “energyfoods”, I've had better digestion, more energy, and increases inperformance since. It honestly, truly pays off having a good, solidgreens drink first thing in the AM.

My favorite recipe right now is 1 liter of fresh water, a splash of organiclemon juice, and 1 scoop of Athletic Greens. OR Onnit’s EGN (when I’ve got itin stock that is!)

The final mistake I want to talk about is what most people think as thego to method as being essential to healthy eating which is the ol' myth ofthinking you must eat every 2-3 hours in order to keep your metabolismhigh, retain muscle, and build strength.

Not only is the ol’ “you have to eat every 2-3 hours” thing a myth, but formost people it’s extremely time consuming and they’re unable to do thisanyways. When I tried to keep up to this way of eating, I was usuallypretty frustrated. If I ever missed a meal, the rest of my day wasscrewed as my attitude would be off (you would not want to cross mypath when I missed a meal), and my mind would be in the gutter.

Since then, I’ve discover that having to eat every few hours is not only amyth, but that you can get just as good results if not better when youstrategically use Intermittent Fasting (more on this below). Since then,I've freed up my time, increased my energy, and have improved myoverall results both on a physical side as well as performance wise.

Now that you know about some of the biggest mistakes I’ve made in thepast, we need to get to the most IMPORTANT part of this manual, whichis with goal setting and mindset.

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I bet YOU thought it was on what foods you should be eating didn’t you?

Well, that has a lot to do with your success, but it’s not the mostimportant.

So to begin, we need to know exactly what your goal is.

So, what is it?

Do you want to build more muscle? Shred more fat? Or are you justlooking to increase your energy and performance?

What ever it may be, this will help create everything, but it’s critical youfigure out what it is you want to do. Not only will this help guide you towhere you want to go, but it will also give you the drive and motivationneeded in tough times.

People that don’t have goals lack purpose and passion for what theirtrying to do.

Purpose and passion will help drive you towards you goal and help youbust through barriers and go over bumps in the road that creep up inyour way.

So, before you go any further, take out a piece of paper and write downwhat it is you want to achieve.

You don’t have to settle on just one little thing either. This can amultitude of different goals, but one thing is for sure; you must writethese goals down.

Also, make sure the goals you write down can be measured and makesure that they have true meaning to you.

A bad example would be, “I want to lose 5% bodyfat.” That’s great, butWHY?

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You need to include some “why’s” in there to make it more meaningful.

A better example of including a “why” in with your goal that would besomething like this, “I want to lose 5% bodyfat so I’m leaner and lookbetter with my shirt off. I want to get ripped an look good for all the hardwork I do because I deserve it and when I achieve this, I’ll have moreconfidence, and swagger to walk around and be proud about the way Ilook and feel.”

See the difference in those two goals?

Now, before you go any further, write down 3 BIG goals that have someBIG “whys” attached to them. Do this for ALL of your goals.

After you’ve wrote down your goal, make sure you set yourself somehard deadline for when you should have them accomplished.

This will force you to take action and to be less likely to fall of thewagon. If there’s no deadline, then there’s really no sort of pressurethat will continually push you to getting things done.

You need to have some sort of accountability set onto your shoulders.A nice solid deadline will help solve this program so after you’ve wrotedown your 3-5 TOP goals and “whys”, write down some dates next tothese goals that will serve as your deadlines.

Better yet, to add to this, make sure to email me(theforgedathlete@gmail.com) and let me know what your goals areand when you deadlines are so you've got even more accountability onyour shoulders. This will drive you forward even faster!

You don’t want to let me down right?

I don’t want to see you fail so make sure to get it done! It’s your choiceon whether or not you really want to send me your goals and deadlines.

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If you do, great!

If not, make sure you write them down!

DO NOT go any further until you do so!

The reason this is so important because it’s more for your mental side ofthings. In order to make sure we’re the most successful, you must haveyou mind set on SUCCESS and having a strong list of goals that arecombined with some strong “whys” will help you get more focused.

Bottom line, this is by far the most important step as you've got to havea target to shoot for otherwise you'll be floating around blind.

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Now that we have the mental side of things noted, it’s important to nowfocus in on a few things that are more on the physical side of things thatwe need to make clear before we go any further…

I you're above 15% Bodyfat (BF), you need to get leaner. No if’s, and’s,or but’s about that.

At this point, fat loss should be your number one focus because whenyou get yourself leaner, your body will easily stay ripped and will buildmuscle more efficiently. When yourself to a lean 12%, then you can gofor more muscle gain.

If you're below 15% and muscle gain is your goal, you're eating habitswill be a bit different.

If you're an athlete and you're going for performance, you'll have a bit ofa mixed eating style, which will be a combination of eating styles. Thiswill include having an eating style that supplies us with enough energyto perform, but at the same time, will also keep you from gaining toomuch weight.

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So, let’s get into what this program will do for you.

First off, the BIGGEST mistake you can make is by thinking that a diet orshort term eating plan is the right thing for you and is going to get youto the goal that you want to achieve.

This is 110% false.

If you look at nutrition and eating as nothing more then a “diet plan”you will fail.

What you need to focus in on is the big picture…

In short, this program is specifically designed to get you leaner, stronger,increase gains in energy and improved performance. It’s the all-in-oneway to eat, but one thing must be made clear… It’s a LIFESTYLE.

Now, with what I just stated about what this program will do for you, it’simportant to note what it won’t do for you…

Some of the main things it won’t do is make you count calories, measureand weigh foods, cut out the foods you love to eat, make you have theperfect ratio between your fats, pro's, and carbs, or have you following astrict diet for a certain amount of days…

You won’t have too much to worry about other then following the basictemplates I have set up below. If you can stick to following thetemplates I have laid out, you’ll be more then good to go!

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So, what is this program based on if there’s no counting calories or everhaving to weigh and measure my food?

What is it that makes this program so good?

Well, it’s all about KNOWING how to eat right and KNOWING how yourbody works and that’s what you’ll discover over time while following LMS.

It’s a LIFETSYLE. This “diet plan”, if you want to call it that, never ends.

It’s forever.

Unless you’re looking into doing a bodybuilding or fitness figurecompetition, you can eat how you want according to the different ways Ihave written out within this book and maintain a lean, mean, and strongbody year around! Not just for when you “diet”.

That’s the difference between eating for a “diet” and eating for aLIFESTYLE.

Bottom line – NO ONE and I mean NO one wants to follow a strict,written up meal plan that has restrictions, calorie amounts, specificratios of pro’s, carbs, fats’ year around!

You’ll soon discover that this program is not out to make you follow abunch of strict guidelines. It’s about principles.

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Now, before we go into the principles that make this program soeffective, let’s go over some of the main food myths that I’ve discoveredover the years that are completely false and just plain piss me off…

I can’t expect that everyone that picks up this manual already knowsthese myths, which is why I’m sharing them. It’s important to avoidthese fallacies!

You need to know this BS so you can break free from the all of the liesout there in regards to what real good nutrition truly is.

Food Myth That Pisses Me Off #1) Meat is BAD for Us.

Yes I can see where people think meat is horrible for you (especiallywith movies like Food Inc. and reports like The China Study) but thetruth is, it’s the type of meat you’re eating and where you’re getting it.

You should be trying to get your meat from organic, grass-fed, wildcaught, free range sources. When you eat those types of meats fromhealthy sources, you get all the benefits such as all the B vitamins,cholesterol, and amino acids which all help the body function properly.

Humans need meat! We were meant to eat it.

You see these? They’re used for chewing on meat! ;)

Now if you can’t get yourself some high quality sources of meat shouldyou just totally avoid it all together?

I say no.

Your next best choice is to go for an “Organic” source of meat and to makesure to supplement with a high quality omega 3 fish oil to help up yourOmega 3’s to balance out the amount Omega 6’s you get from regular

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meats. Lower quality meats won’t have high levels of Omega 3’s in themnaturally which is why you’ll need to supplement with extra Omega 3.

If an organic source of meat isn’t available, then you your final “go-to”for protein would be to go with the leanest meat you can find.

For example, 85/15 beef would be an OK choice if you were eatinggrass-fed beef, but if all you had to choose from was 85/15 grain-fedbeef and 93/7 grain-fed beef you would definitely want to go with theleaner choice.

BTW, you should be supplementing with a high quality Omega 3 justbecause it’s that essential ;)

Food Myth That Pisses Me Off #2) Fat will make you Fat and is BADfor you.

Let me first just scream at the top of my lungs that this is FALSE!

I, for the longest time, thought this was true.

Why wouldn’t anyone believe this?

After all, fat is fat, right?

Wrong!

The reason is due to the fact that not all fats are created equal.

Just like meat, it comes down to the source and type of fat you’re eating.

If you’re eating hydrogenated fats and other trans fats then yes – thoseare terrible source for you and will make you fat, but if you’re eating fatfrom a grass-fed cow, organic seeds, nuts, coconuts, avocados, or the fatthat comes from fresh caught fish, then you’re fine.

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These fats supply a ton of healthy energy and will actually help youburn fat.

Something else that’s important I need to discuss is that of being either a“fat burner” or “sugar burner”. When it comes down to it, you want tobecome a “fat burner” vs. a “sugar burner” and the sad truth is, most of usare primarily sugar burners due to the crappy sugar filled diets we have.

The reason most people get fat and stay fat is partly due to them beingprimarily a “sugar burner” where as I just said, is due to the highconsumption of processed carbs, grains, and crap sugars. In return,people’s bodies use these sources of sugars as energy.

When your body mainly uses sugar as energy, it becomes efficient atusing it for energy and keeps your body fat stored away as it has noreason to use it.

So how do you fix this problem?

How do you become a “fat burner”?

Well, first off, you need to cut out your consumption of grains, processedcarbs and sugars because when you cut out your grains, processedcarbs, and sugars, your body will now start looking at other source ofenergy, which will be fat. When you make this switch, your body willbecome much more efficient at using fat for energy.

A major bonus when it comes to healthy fats is that they supply a longersustained source of energy vs. that of what fast digesting sugars andcarbs supply. With fats, you won’t get the crashes in energy youtypically get when eating a bunch of carbs as fats take longer to digestand they hardly have any effect on your blood sugar levels. Sugars andcarbs on the other hand give you that nice post consumption crash afteryou consume them due to such a high rise in blood sugar.

This is important as if you want sustained energy throughout the day,you’ll have to control your blood sugar levels. In short, if you control

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your blood sugar levels, you’ll lower your bodyfat % which means you’llget and stay lean.

In other words, “Control your blood sugar and you’ll control yourbodyfat %.”

Not only will you get LEANER, you’ll have more energy from this as well.

Now, just like with anything other type of food, you still have to watchyour overall consumption of fat. Too much of anything is bad!

Bottom line - Get in your healthy fats such as whole cage free, organiceggs, grass-fed beef, fresh caught salmon and other fresh water fish,grass-fed butter, nuts, seeds, oils from nuts and seed sources such ascoconuts, and avocados.

A good recommendation in regards to supplementing with fats wouldbe to look into a high quality Omega 3 fish oil as well as a high qualityMCL oil.

Food Myth That Pisses Me Off #3) Drink Milk! It’s GOOD for you.

I’ve got to give that statement above a big fat NO!

Just to let you know, the regular milk you find in the stores is nothingmore than a conglomerate of highly processed liquid that’s filled withtoxic hormones.

This is caused by the pasteurization of the milk that destroys most ofthe nutrients and enzymes that then turns it into nothing more thanempty toxic calories.

If you can’t give up your milk, I would first recommend that you find amilk source that’s coming from a grass-fed cow or better yet, getyourself some grass-fed RAW milk. That stuff is highly ANABOLIC fromwhat I’ve researched.

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If you’re up for the change and want a solid replacement for regularmilk, then I would strongly suggest you drink Almond or Coconut milk.These two replacement sources have twice the amount of vitamins andnutrients then regular milk has plus contain fewer calories per serving.In addition, they’re not coming from a toxic source.

Food Myth That Pisses Me Off #4) Juice is HEALTHY for you.

Hell No!

To be straight up with you here, juice is nothing more then a ton ofempty calories and pasteurized sugar.

In a nut shell, this is the process fruit juices go through before you buy itfrom the store…

…it’s first super heated when processed which then destroys all thevitamins and nutrients the fruit contained before hand

…next there a ton of added fillers and mix in’s blended into the juice

…finally, this leaves you with nothing but….

…toxic SUGAR.

This is NO good!

Now, I’m in now way against juicing or eating fruits and veggies(obviously), but if you want juice, make it yourself at home with somefresh, organic fruits and veggies.

Go right to the source instead of getting the highly processed sh*t you’llfind at the store.

It’s way cheaper and healthier!

Final say is to get a juicer and make your own juice at home ;)

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Food Myth That Pisses Me Off #5) Whole Grains are GOOD for you.

Man, I can remember when I used to eat a crap ton of carbs!

I’ve never felt better since cutting out ALL of my grains.

Just to let you know, it doesn’t matter if the grain you’re eating is 100%whole grain or “9 grain” because in the end, grains contain gluten andgluten containing foods have been linked back to causing a number ofautoimmune diseases and other complications.

I say it NOT worth the risk.

I recommend you try to cut your grains out as much as possible just forthe shear health benefits as well as the physical improvements as well.

With anything, there are always some alternatives you can reach for.

In this case, rather then reaching for some regular whole wheat bread,reach for a better source with better ingredients such as Ezekial Breadwhich comes from “sprouted whole grains”.

Sprouted Whole Grains are plant based and are somewhat betterbecause they lack all the fake filler and preservatives regular breadshave.

My final recommendation would be to check out Paleo Bread. I’ve triedthis out a few times and if I feel like having a bread fix such as having asandwich, Paleo Bread is awesome. There’s NO grain, NO gluten, andthe ingredients are all solid and if you’re someone that doesn’t want togive up your bread, this would be one of your best options for sure.

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Food Myth That Pisses Me Off #6) Cholesterol is BAD.

This is a myth I believed for far too long.

The bottom line is this, we need cholesterol to help producetestosterone within our bodies and not to mention help our brainsfunction properly.

Other benefits of “good” Cholesterol are that they help fight off deadlybacteria and illnesses.

GOOD Cholesterols also help build sex steroids within the body in whichwe need as humans to survive and reproduce. These good cholesterolsalso help our bodies build up more lean muscle and burn fat (which youprobably want).

From what I have read and researched, the high cholesterol dilemma iscomplete BS!

The reason so much focus is put on high cholesterol is because themedical sales with cholesterol lowering drugs are over a billion-dollar ayear industry!

The last I heard, 9 out of the 13 doctors that are on the Expert Panel forcholesterol information and research were directly under the pay roll ofsome of the biggest medication drug companies in the world!

I’d say that there’s something pretty fishy about that…

Bottom line, it’s more then OK to eat your whole eggs, healthy fats andoil, and other “healthy” cholesterol filled foods (see the acceptable foodslist below).

Now, it’s important to note that f you’re going to be increasing theamount of fat and cholesterol you’re going to be taking in, at the sametime (this is IMPORTANT) you need to make sure you’ve cut out yoursugars, grains, and processed junk foods!

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Combining fats that contain cholesterol and all of those toxic processedcarbs and sugar filled foods will be a bad combination for you.

It’s also important to note that there are in fact GOOD and BADcholesterols.

The bad cholesterols that you want to avoid are within your trans fatsfrom anything that been fried as well as your bad saturated fats whichcome from low quality protein sources (like grain-fed beef), and most ofyour dairy products. These sources contain high levels of LDL or “bad”cholesterol.

On the other hand, you want to focus on taking in good sources ofcholesterol (HDL’s) which come from nuts, seeds, wild caught fish,grass-fed beef, cage free eggs, ect.

Bottom line – we need cholesterol to function properly. Just make sureto focus on the source!

Food Myth That Pisses Me Off # 7) Replacement Sugars are HEALTHY

Let’s be real here… This is wrong!

In reality, replacement sugars do nothing to help prevent our bloodsugar levels from going up which is one of the main reasons these fakesugars even exist other then to sweeten up the taste of our meals ;)

Most of these new “healthy” sugar replacements have been created fordiabetics and other people looking to control their blood sugar levels.

These replacement sugars include sources like Splenda and Nutri-Sweet, which are two replacement sugars that actually do nothing tohelp regulate blood sugar levels.

These are nothing more than man-made junk that will do nothing butharm our bodies in the long run.

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The best way to regular your blood sugar levels and to stay as healthyare possible is to cut out ALL of your sugars and sugar substitutes. If it’sbeen tampered with in some way, shape, or form, you know it can’t begood for you.The BEST recommendation I can make in regards to finding a solidsweetener is to go with RAW organic honey or look into RAW organiccoconut sap crystals. These are great ways to sweeten up meals, justmake sure to use in moderation.

Now that I’ve vented a bit and have let off some steam as well asuncovered some of the major big time myths, it time to get into keyprinciples that make up LMS. Applying these to your eating lifestyle willskyrocket your success.

Like I’ve mentioned many of times before, I want to make this as easy aspossible for you so pay attention and take in the principles I have laidout for you next and we’ll be well on our way to getting leaner, meaner,and stronger!

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Principle #1- JERF

This is simple. JERF stands for “Just Eat Real Food” and it really doesn’tget any more simpler or plain cut then that. When in doubt, eat REALfood. Real foods are foods that have no ingredients in them other thenwhat their made up of themselves.

It’s important you cut out the fake crap foods from your diet at once.There will be some JERF foods that do have additional ingredients in themsuch as certain protein powders I recommend and others like CoconutMilk or Almond Milk, ect, but it’s important to note that with these, theingredients that they have are made up of primarily other JERF foods.

It’s important to track that in case you do eat foods that are made up ofmultiple ingredients. Always look for that. Just look out for that andlearn how to see it.

Principle #2 – The 90/10-80/20 Rule

What the 90/10-80/20 Rule comes down to discipline. Basically whatthese two ratios stand for is the amount of healthy meals vs. “cheat”meals you can have.

Depending on where you’re at with your BF%, if you’re higher(above15%) your LMS eating ratio will be based off of the 90/10 ruleand the reason for this is to get you below 15% BF as fast as possible.

If you’re below 15% and at a body composition that you’re happy with,your LMS eating ratio will be set at the more moderate 80/20 rule.

Basically what these ratios dictate is how often you can get off trackwith your eating. Like I mentioned above about LMS is that you can stilleat the foods you love (you know the one’s you shouldn’t be eating).Like me for instance, this last weekend before I began writing thismanual, I indulged in some double chocolate cake and ice cream. If that

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wasn’t enough, the next day I decided to throwdown a few beers andsome wings!

Why? Because I earned it and I was still sticking to my LMS plan. I’mcurrently at 8% BF and I know I can get away with a little bit of a cheathere and there.

After all, I’m not a ROBOT and either are you. We need to live life a littlebit and indulge.

With that, the rest of the week I was 100% on with my eating because Ialso knew I needed to stick to my 80/20 rule.

With LMS, it’s all about the “give and take” state of mind, which basicallycomes down to having a good balance.

You can’t live Lean, Mean, and Strong eating chocolate cake allthe time…

Bottom line – you can still eat the crap (but damn tasty) foods that welove to eat. It’s all about having the right balance and earning the rightto do so. Stick to your LMS ratios!

Principle #3 – LMS Power Combo = Paleo + Intermittent Fasting

The last principle that makes up LMS is basically how I’ve taken a Paleobased eating style and have combined it with the super powers ofIntermittent Fasting.

In short, using these two strategies of eating combined will give you thebest results ever.

First off, what is Paleo?

Well, it’s a philosophy of eating based around the Paleolithic era of timewhen cavemen and cavewomen roamed the earth some 12,000 years ago.

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Our cavemen and cavewomen ancestors had to hunt and gather their ownfood to stay alive and survive, so the core of the Paleo philosophy eating isin the belief of eating just as our ripped caveman ancestors ate.

It’s a plain and simple concept - Eat JERF (Paleo approved foods) and reap the benefits!

Most of the concepts about Paleo eating came from the fact that ThePaleolithic Era of time came before there were any types of modernfarming and animal husbandry.

So, what the heck does this mean?

It means that our cavemen ancestors didn't do much farming nor didthey raise livestock. They roamed around and either gathered food orhunted for their meals.

There were no fields of corn, hay, wheat, barley, ect. Grains just werenot around yet. There also weren’t any cow, turkey, or chickencrowded pens.

It was gather and hunt your food or die.

So, the sole idea behind Paleo eating is to go back to our caveman rootsand try to focus in on the specific types of food we had available to usback then and try to only stick to eating those.

So eat foods like:

• Meats – chicken, fish, seafood, pork, beef, eggs• Veggies – leafy types / non starchy• Fruits (mainly berries)• Nuts• Seeds• Oils From sources such as Olives, Avocados, Coconut, Almonds,

Macadamias• Tons of fresh Water

Avoid these foods:

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• All Grains• All Sugars• All Dairy• Pretty much anything processed

Now at first glance, one may say to themselves that they could never eatlike this and we’ll dive into the selections more heavily below but, to bePOSITIVE about it, there are some special situations where you can fit inthe non-Paleo foods if need be. I’m a realist and know that you can getaway with it and still be ok (think 90/10-80/20 rules).

Now, Paleo basically dictates the WHAT we eat while IntermittentFasting will dictate HOW we eat (that’s if and when you choose toimplement it)…

If you don’t know what Intermittent Fasting is yet, I’m going to keep itreal basic and to the point.

At the root of it all, IF is when you don’t eat for a certain amount of timerather, you actually purposely skip meals like breakfast and even lunch.

In LMS, when you choose to use IF, you’ll basically not eat for a period ofat least 16 hours. You can of course choose to go longer, but you must atleast abstain from food for at least the bare minimum of 16 hours inorder to achieve the desired results.

Why is this good?

Well again to keep things super basic, in the end, it will help you’re bodyuse fat as energy, increase growth hormone, help you control yourblood sugar levels, increase the amount of energy you have, and so on.

There’s a TON of benefits associated with IF and the bottom line is, IFworks and when you combine it will a Paleo-like LIFETSYLE of eating,the benefits and effectiveness of both IF and Paleo skyrocket.

Principle #4 – Rotate Your Food Choices

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Remember how I mentioned I used to eat the same foods over and overback in the past? Well, little did I know I was making a HUGE mistake.

At first this worked well as it made it easy to prepare meals as I alwaysknew exactly what I was going to eat, knew what to get when I wentshopping, but after a while it got real old.

I was able to last a lot longer then a lot of people would have been, butwhat I didn’t know was the effects this was having on my body.

One of the major effects I started to feel were allergic reactions tocertain foods, mainly with eggs and chicken. I would get a runny noseand sneezes whenever I ate them and at the time I really didn’t thinkmuch about it, but this was due to me eating the same things over andover again.

Basically what happens when you eat the same foods over and over isyour body builds up a tolerance to them. Overtime, your body getsworse and worse at digesting these foods because you eat them somuch. This is due to the body not having enough of the right enzymesto digest these foods.

After a while, when you start to use up and lack some of the enzymesneeded, the food you eat starts to just sit in your gut since it’s not able tobe digested.

Bottom line, I wasn’t digesting my meals very efficiently or moreimportantly, not absorbing the foods I was eating.

Once I learned about the importance of rotating my foods sources, Istarted to do so at once.

The main thing you must focus on to improve your ability to digest yourfoods is to rotate your proteins.

Now, I always try to have a different protein source at each meal overthe course of a day.

For instance, if I have beef in the AM, I’ll make sure to have chicken,eggs, or fish later on in the day.

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Sometimes this can be tough, but it’s important to try and implementinto your eating habits as best as possible.

If this is tough for you, I’ve also just gone whole days with eating thesame source of protein. This way you can plan out your days a bitbetter. What you would do for this is stick to one protein source for thewhole day and just rotate your sources over the course of the week.

In addition to rotating your foods, it would be smart to add in a strongand high quality form digestive enzymes to help further aid in digestingyour food.

Another thing I’ve done to help improve my digestion is to have a bigglass of water and lemon juice before my bigger meals. I’ve also startedto supplement with HCL and probiotics as well to help improvedigestion even more.

One final tip I’ll give with this since it’s so important to have a healthydigestive system is to try and eat your “heavier” proteins earlier in theday and to reserve your “leaner” proteins for later in the day.

For example, what I’ve done is a take total 180 degree turn in regards tohow I eat my protein now as I’ll have beef, pork, or steak typically formy first meal then, finish off the rest of the day with “leaner” meats likechicken breast, turkey, eggs, or fish.

The reason for this is to let your body digest your proteins before youhit the sack. Heavier meats like steak, pork, ect take a bit longer todigest then your “leaner” proteins do.

I’ve noticed a HUGE change in my ability to sleep better since switchingmy protein intake up like this. On nights where I would have a nice16oz steak, I would often times wake up feeling extremely exhaustedand fatigued probably due to my body working overtime during thenight to digest that huge slab of meat I ate.

Principle #5 – Alkalize Your Body and Eat For Energy

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One of the BIGGEST mistakes I was making for far too long was that ofneglecting to alkalizing my body.

For longest time I was struggling with low energy levels during the day,sleepiness, drops in performance, frequent colds during the winter, andfeeling of constant fatigue.

Yes, I was training hard and that could have been why I was feeling thisway, but it wasn’t until I started to research more about how importantit is to alkalize the body.

All of the symptoms I was having where major signs of being to too acidic.

Bottom line, most of us live a lifestyle that promotes acidity of the body.For me, I was training at high intensities all the time, eating a ton ofprotein, drinking energy drinks, and neglecting my veggies.

The problem with all of these things is that they all produce more acidwithin the body and in turn, I was highly acidic!

When your body becomes too acidic it puts it in a very stressful statewhere instead of using most of your energy for daily tasks (like training,focusing on work, burning fat, building muscle, recovering fromworkouts, ect), it uses a ton of it’s energy to try and balance out theacidity of the body first.

To add to that, feeling the way I did caused me to be more stressed outas well. Stress alone will cause more acid within the body to beproduced, which only adds to the problem even more.

Another issue with being too acidic is with illness and disease. It’s beensaid that there is only one sickness and that is acidity of the body.

Diseases have been shown to flourish in highly acidic environments soif you constantly harm your body by being in a highly acidic state all thetime, you’ll be way more susceptible to illnesses and even disease.

Notice how a lot of the times the people that eat like crap tend to getsick more often than the people that eat healthy do?

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Coincidence? I think not!

So, how did I finally start to lower my acidity levels?

Well, here’s a quick checklist to help you out…

Think “ Greens to Get Lean”! Eat MORE Greens – It’s mandatory Ieat greens at every meal not matter what!

Cut out ALL of my grains (except when I enjoy my cheat meals ofcourse)

Cut out ALL of my sugars (gotta love your cheat meals) I have at least 1-2 greens drink per day (usually post workout) Start the day off with a large glass of purified water w/ lemon and

sometimes a splash of Organic Apple Cider Vinegar I get at least one massage if not more every few weeks (helps with

relaxation and stress reduction) Go through the “5 Day Domination Preparation Protocol” to set

your body up for success. (see within the “How to Start” sectionbelow)

Pick 1 day to avoid any type of meat intake every 14-21 days(gives your digestive system a nice break) – see “the MeatlessFasting Protocol” below for more detailed info

ALWAYS have a greens drink POST workout either within myprotein shake or on it’s own

After a heavy cheat day or “drop off the wagon weekend bender”,follow the “2 Day “Reboot” Protocol to reset your body back tonormal – see “the 2 Day “Reboot” Protocol below for more details

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So, now that you know what the LMS ways of eating are made up of, weneed to go over exactly what it is you need to be eating.

The lists I have below are to help you know exactly what it is you can eatto be successful with LMS. Ultimately it comes down to what you putinto your mouth.

Lean Proteins

Cage free eggsLean ground turkeySkinless chicken breastLean ground beefLean ground bisonGrass fed beefPork chops

Venison or other wild gamemeatsFish – salmon tilapia, cod,sardinesGrass-Fed protein powderLow Ingredient ProteinPowdersPea or Hemp Protein Powders

***Quick Notes***

Try to go with grass-fed, cage free, wild caught, free-range quality proteinsources for best sources of meat that will be the healthiest for you.

If you need to go with sources of meat that aren’t grass-fed, free-range,etc., I would strongly recommend you increase the amount of highquality Omega 3 fish oils you take in, as these lower quality sources willbe higher in Omega 6 fat’s, so you’ll need to balance things out withextra Omega 3 consumption.

Avoid processed meats like the sliced turkey, chicken, and beef you get fromthe deli, as these have a ton of fillers in them, plus a ton of added sodium.

Try to buy unpackaged, fresh meats when possible.

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Bottom Line - Always check the SOURCE of where you’re getting yourmeat. Do extra research about exactly where you’re getting it from justto be sure.

“FREE” Unlimited Greens

BroccoliCauliflowerKaleSpinachMixed greensArugulaRomaine lettuceTomatoesCucumber

Brussel sproutsAsparagusBok choyCabbageCollard greensBell peppersSwiss chardKimchiOlives

***Quick Notes***

Try to go with organic sources of greens as much as possible.

If there’s a certain veggie not listed above, and if it’s a non-starchy,green, leafy, and not a man made product, it’s probably acceptable.There are way too many veggies to list out in full, but these are the mainones.

Frozen veggies are fine as these last longer and can be heated upwhen needed.

Avoid buying canned veggies as these will have extra fillers in them andjust aren’t as fresh.

Smart Starches

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Sweet potatoesYamsRed / White potatoesWhite RiceQuinoaParsnips

PumpkinTubersRadishesBeetsGluten-Free Oats

Squash

***Quick Notes***

These “smart” starches will only be eaten at specific times, which arenoted in the LMS meal templates below. Typically only after trainingsessions or in the evening to “re-load” your body’s carb stores.

Try to go with organic sources of smart starches as much as possible.

Fruits

StrawberriesRaspberriesBlackberriesBlueberriesCherriesGreen apples

Banana’s (for post workout only)PeachesPearsApplesAll other Tropical Fruits

***Quick Notes***

Try to go with organic sources of fruits as best as possible.

Buy your fruits frozen when possible to keep them fresher longer.If you’re above 15% bodyfat, I would HIGHLY recommend you cut all ofyour fruits OUT of your diet until you get yourself leaner.

Definitely avoid the tropical fruits on your non-training days

Healthy Fats

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Coconut oilMacadamia nut oilExtra virgin olive oilMCT Oil (magic sauce)Almond butterCashew butterHazelnut butterAlmonds

PistachiosPecansBrazil NutsMacadamiasWalnutsAvocadosSunflower SeedsPumpkin Seeds

***Quick Notes***

It’s important to buy high quality sources of healthy fats

Avoid any sources of “fake” fats like margarine, and other butters thatare “fat free”

Always go for FULL, RAW healthy fat sources. The further your fatsource is from being RAW, the worse it is.

If you’re going for FAT LOSS, having a lot of high quality healthy fatsources will be critical, as these healthy fat sources will be replacing alot of your starch intake for energy

Additional “So-So” Healthy Fats

Fermented cheese from grass-fed cows or goatsGrass-fed raw butter or gheeOrganic KefirFull Fat Organic Cottage Cheese

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Now, before we go any further, I need to vent a bit here…

When it comes down to it, deep down within our gut, we KNOW exactlywhat we should and shouldn’t be eating.

We know that instead of having a candy bar that we should probably beeating a bowl full of strawberries and some nuts instead. We know thatit would be a ton better to have a large pile of green fresh veggiestopped with some grilled chicken instead of having a juicy, fat, greasycheeseburger and fries.

We know what to eat and what NOT to eat, but yet we still eat poorly.

WHY?

At the end of the day it all comes back to your overall goals and howimportant these goals are to you. If you want to lose fat, get lean, buildmore muscle, and get healthier, you know what you need to do. It justcomes down to doing it!

Bottom line – do what needs to be done to get the f*&cking job done!

Quit making excuses.

There’s a BIG difference between “trying” to eat healthy and actuallyeating healthy.

One of my biggest pet-peeves is when a client, or someone I consult withtells me that they’re “trying” to eat healthy…

Don’t just “try” just “DO” damn it!

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Just make sure you’re doing what you need to do and get it done. I can’tbe any clearer here.

With what I have listed out in this manual for you, if YOU all you were todo is eat the right foods, you’d be fine.

Just make sure at the bare minimum that’s what you’re doing.

You have the power of choosing what you put in your mouth.

Now, make the right choices! ;)

There - Now, I feel a bit better… That felt good!

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Ok, just to be sure that you know exactly what it is you need to beavoiding, here's the NOT so "healthy" list of foods…

All Processed and Non-Processed Grains and Snacks-Foods such as breads, cookies, chips, popcorn, and other snacks arenothing more then highly processed crap that do very little in supplyingyou with energy, vitamins, or nutrients—most of these foods are high inextra ingredients and fillers which is another reason to avoid them.

Here’s some more…

• High sugar containing foods• Highly processed foods – anything that comes in a box with a

laundry list of ingredients – NO GO!• Any and ALL Fast foods• Any and ALL Fried foods• TV Dinners• “Healthy” Lean Cuisine Meals and other frozen “quick” meals• High calorie and ZERO calorie soft drinks (Includes Gatorade, pop,

soda, fruit juices)• Candy and other artificial foods• Any other type of fake, man made, highly processed, high

ingredient, boxed, bagged, or packaged food.

***Cut these foods out of your diet immediately as best you can***If you have the urge to have any of these foods, that’s what the90/10-80/20 rule’s are for – only have them for cheat meals***Just because it’s not listed above doesn’t make it a “healthy” food.

Always check the SOURCE and remember the golden rule of “JERF”

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Below I have supplied all of the different eating templates you’ll need inorder to be a success with LMS.

These templates will reveal to you a guide of when and what to eat so allyou have to do is plug in the foods you want from the listed foods I haveprovided.

I wanted to make this as easy as possible for you to follow so all youhave to do is follow what the template that has been laid out for you.

Simple remember?

Real quick before I let you check out the templates, you may ask “Why”templates?

Well, what templates allow YOU to do is select the foods that YOU lovethe most.

What I may eat on a regular day basis could be totally different fromwhat you would eat so there’s really no sense in me telling you exactlywhat to eat; especially if you HATE the foods that I’m going to prescribeyou to eat. That’s the quickest way to failing with your nutritionalhabits.

Make sense?

Bottom line is as long as you match up the templates with what I havelaid out; you’ll be good to go!

One more quick note in regards to WHICH template’s to choose…

The answer is up to you! I have below sample weekly plans of how tocombine and utilize the templates together but you can also use them asyou want.

For example, you can use just IF templates that utilize Intermittent

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Fasting or you could choose to only use Performance Based templates.There’s really no right or wrong answer here, but the most importantthing to understand is to use the templates and the layout of thetemplates that work BEST for you.

It may take some time for you to figure this out, but as long as you’reeating LEAN and CLEAN, you’ll be fine. It’s takes time to really dialthings in.

#1 FOCUS is to eat LEAN and CLEAN first, then modify the WHEN andHOW you eat.

And with that, below are the LMS Meal Templates!

LMS Meal Template Notes:

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The following meal plans are split up into AM, PM, and OFF Day basedplans so that you can choose the right template for you that follows bestfor when you train or don’t train. For example - If you train in the AM,choose the AM plan.

Meal Templates are also split up into Performance, Intermittent Fasting,and OFF Day focused plans.

OFF Day Templates are general meal templates that you can follow onyour days off. There are both Performance based and IntermittentFasting based OFF Day plans.

These are pretty self-explanatory.

Performance Templates are plans that do NOT utilize IntermittentFasting. These templates follow a more traditional way of eating thatincludes breakfast and meals spread out throughout the day.

These templates work best for hard gainers that want to build up moremuscle and strength, in-season athletes, youth athletes, and for guys outthere that just don’t want to reap the rewards of fasting. I fullyrecommend Performance based eating for young athletes (in-season andoff), especially one’s who are competing in a sport. Young athletes need toeat!

Intermittent Fasting Templates are plans that utilize at least a 16 hourfasting period. For these (as discussed earlier) you’ll abstain fromeating any calories for at least 16 hours then follow the template for therest of the day. You can choose to go longer then 16 hours, but that isthe bare minimum needed to achieve desired results.

These templates work best for people who are extremely busy in themornings, wanting to lose fat, increase energy, balance out theirhormones, improve digestion, and for general maintenance purposes.

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You can still use IF even if your goal is to build up more muscle andstrength as long as your following the templates correctly.

Bottom line, it’s best to use the template that best suits YOU. As notedabove, it’s important to understand that it will take a bit of time to seewhich templates or combos there of work the absolute best.

Quick Meal Template Notes:

-Start out every single day with at least 1 liter of water***A small splash of organic lemon juice can be added to your water + ascoop of greens drink to help start your day off strong and to increaseyour bodies alkalinity.

-simply plug in foods taken from the LMS foods list within the templates

-You should be drinking water constantly throughout the day – shootfor at least 64oz per day MINIMUM.

-Feel free to plug in some of my LMS sample recipes into the mealtemplates below for easy additions

-I recommend you take a solid Omega 3 Fish Oil with every meal,especially with your post workout meals

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Ah, I get this question all the time and my first response is, “don’t worryabout it”.

My goal is for you to learn how your body works and to just “know” howmuch you need. That takes time and like I’ve mentioned before, who want tocount up their calorie intake everyday and track carbs, fats, and proteins?

It’s always good to know where you’re at starting off and so below I do havesome formulas and calculations you can go off of (See within the FAQ’s).

Training Day – AM – Performance

Meal 1 – Greens Drink Pre Workout Shake (30-60 mins BEFORE Training)

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 scoop of Protein Powder-1 serving of Greens **OPTIONAL but HIGHLY Recommended*****Blend all of the ingredients above and drink

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s***wash these down with your pre-training shake

Meal 2 – Post Training Shake (Immediately Post Training)

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-1 large handful of spinach and kale-1 scoop of Protein Powder-2 cups of Water OR Coconut Milk-10g glutamine powder-5g leucine

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s – Athletic Greens***wash these down with your pre-training shake

Meal 3 – Post Training Meal (90 Mins after Post Training Shake)

-5-8oz. protein source (best options - steak, ground beef, bison, ect)-unlimited FREE greens – as much as you want-smart starch source-2 capsules of Omega 3 Fish Oils

Meals 4+

-spread out your meals for the rest of the day giving yourself 2-3 hoursbetween meals or just “graze’ (eat a small bit when you’re hungry)-all of these “grazing” meals will follow the template below

-lean protein source (best options – eggs, chicken, fish, turkey)-unlimited greens – as much as you want-healthy fat source-NO smart starches rest of day

Training Day PM – Performance

Meal 1A – Breakfast Greens “Alkalinity” Shake - Option

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-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Unsweetened Almond Milk-1 scoop of Protein Powder-1 serving of Athletic Greens-1 tbsp Unrefined Organic Coconut Oil***Blend all of the ingredients above and drink

Meals 1B - Breakfast / Solid Meal Option

-protein source (best options - steak, ground beef, bison, whole eggs, bacon)-unlimited FREE greens – as much as you want-healthy fat choice – nuts, seeds-2 capsules of Omega 3 Fish Oils

Pre-Workout Meal (At least 60 mins BEFORE Training) Greens Shake

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Coconut Milk-1 scoop of Protein Powder-1 serving of Greens***Blend all of the ingredients above and drink

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s – Greens***wash these down with your pre-training shake

Post Training Shake (Immediately Post Training)

-1 large handful of spinach and kale

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-1 scoop of Protein Powder-1 serving of Chai Seeds (OPTIONAL)-1 cup of Water OR Coconut Milk-10g glutamine powder-5g leucine

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s – Greens***wash these down with your pre-training shake

Post Workout Meal (90 Mins Post Training AFTER Post Training Shake):

-protein source (best options - steak, ground beef, bison, etc.)-unlimited FREE greens – as much as you want-smart starch source-2 capsules of Omega 3 Fish Oils

Remaining Meals of Day (If any):

-spread out your meals for the rest of the day giving yourself at least 2-3hours between meals or just “graze’ – eat when you’re hungry-all meals will follow the template below

-lean protein source (best options – eggs, chicken, fish, turkey)-unlimited greens – as much as you want-healthy fat source-NO smart starches rest of day

Training Day PM – Intermittent Fasting

***You will Fast Until 16 Hour Window is Complete

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-only drink water, “greens” drink, tea, or coffee before your 1st meal-NO calories allowed during your fast

Meal 1A – Liquid Shake Option - Breakfast Greens “Alkalinity” Shake

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Unsweetened Almond Milk-1 scoop of Protein Powder-1 serving of Greens-1 tbsp Unrefined Organic Coconut Oil***Blend all of the ingredients above and drink

Meal 1B – Solid Meal Option – Greens + Protein Option

-unlimted FREE greens – as much as you want-protein source (chicken, fish, turkey, eggs)-healthy fat source – keep this at a minimum-2 capsules of Omega 3 Fish Oils-1 serving of Greens mixed in water

Meals 2-3 Breakfast / Mid Morning Meal Grazes

-protein source (best options - steak, ground beef, bison, whole eggs, bacon)-unlimited FREE greens – as much as you want-healthy fat choice – nuts, seeds-2 capsules of Omega 3 Fish Oils***keep these meals nice and small – DO NOT overdo it

Pre-Workout Meal (At least 60 mins BEFORE Training) – Greens ShakeOption (only if you didn’t have a Greens Drink for breakfast)

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-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Coconut Milk-1 scoop of Protein Powder-1 serving of Greens***Blend all of the ingredients above and drink

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s – Greens***wash these down with your pre-training shake

Pre-Workout Meal (At least 60 mins BEFORE Training) – Solid MealOption

-unlimited FREE greens source – limit this – don’t overdo it-6oz LEAN protein source (chicken, fish, egg whites)-smart starch source – limit total – don’t overdo it***the purpose of this meal is to fuel your body for training NOT satisfyyou for the rest of the day – DO NOT stuff yourself here.

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Post Training Shake (Immediately Post Training)

-1 large handful of spinach and kale-1 scoop of Protein Powder-1 serving of Chai Seeds (OPTIONAL)-1 cup of Water OR Coconut Milk-10g glutamine powder-5g leucine

-2 capsules of Omega 3 Fish Oils-1/2 serving of BCAA’s – Greens***wash these down with your pre-training shake

Post Workout Meal (90 Mins Post Training AFTER Post Training Shake):

-protein source (best options: chicken, eggs, steak, ground beef, bison, etc.)-unlimited FREE greens – as much as you want-smart starch source-2 capsules of Omega 3 Fish Oils

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Remaining Meals of Day (if any):

-spread out your meals for the rest of the day giving yourself 2-3 hoursbetween meals or just “graze’ – eat if need be or when you’re hungry-all meals will follow the template below

-lean protein source (best options – eggs, chicken, fish, turkey)-unlimited greens – as much as you want-healthy fat source-NO smart starches rest of day**If you’re training EARLY in the AM the next day after this day, includesmart starches into your FINAL meal of the day**it’s important to make sure you “re-fuel” you glycogen stores for thenext day of training, especially if you fasted during the day and you planto train the next day in the AM

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Training Day AM – Intermittent Fasting

Meal 1 – Pre Workout (30 mins BEFORE training)

-black coffee (optional – recommended for fat loss or for workout boost)-5-10g of BCAA’s

Post Training Meal (Immediately AFTER Training)

-25g of Protein mixed in ONLY water***you only need a post workout shake if your main goal is muscle gain***NO protein shake needed for fat loss-5-10g of BCAA’s-10g of Glutamine-5g of Luecine

***Your First Solid Meal Will Come After Your 16 Hour Window isComplete***

-only drink water, “greens” drink, tea, before you 1st meal after yourworkout-DO NOT drink coffee after any workouts – this will further increasecortisol and acidity of body – for this reason, only drink coffee BEFOREworkouts or on off days

Meal 1A – Liquid Shake Option - Greens “Alkalinity” Shake Option

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Unsweetened Almond Milk-1 scoop of Protein Powder-1 serving of Greens-1 tbsp Chai Seeds-1 tbsp Unrefined Organic Coconut Oil***Blend all of the ingredients above and drink

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Meal 1B – Solid Meal Option – Greens + Protein Option

-unlimited FREE greens – as much as you want-protein source (chicken, fish, turkey, eggs)-healthy fat source – keep this at a minimum-2 capsules of Omega 3 Fish Oils1 serving of Greens mixed in water

Meals 2-3 - Grazes

-protein source (best options - steak, ground beef, bison, whole eggs,bacon)-unlimited FREE greens – as much as you want-healthy fat choice – nuts, seeds-2 capsules of Omega 3 Fish Oils***keep these meals nice and small – DO NOT overdo it

Final Meal of Day (Make this BIG):

-lean protein source (best options – eggs, chicken, fish, turkey)-unlimited greens – as much as you want-smart starches***it’s important to make sure you “re-fuel” you glycogen stores for thenext day of training, especially if you fasted during the day and you planto train the next day

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Non Training Days – Intermittent Fasting

***You Will Fast Your Until Your 16 Hour Window is Complete-no calories allowed during this time-tea, coffee, greens drink, and water are acceptable

Meal 1A – Liquid Shake Option - Greens “Alkalinity” Shake

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Unsweetened Almond Milk-1 scoop of Protein Powder-1 serving of Greens-1 tbsp Chai Seeds-1 tbsp Unrefined Organic Coconut Oil***Blend all of the ingredients above and drink

Meal 1B – Solid Meal Option – Greens + Protein Option-unlimited FREE greens – as much as you want-protein source (chicken, fish, turkey, eggs)-healthy fat source – keep this at a minimum-2 capsules of Omega 3 Fish Oils1 serving of Greens mixed in water

Rest of Meals For Day - Grazes-protein source (best options - steak, ground beef, bison, whole eggs,bacon)-unlimited FREE greens – as much as you want-healthy fat choice – nuts, seeds-2 capsules of Omega 3 Fish Oils***keep these meals nice and small – DO NOT overdo it

Re-Fuel Meal - Final Meal of Day (ONLY If training the next day):

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-lean protein source (best options – eggs, chicken, fish, turkey)-unlimited greens – as much as you want-smart starch source

***it’s important to make sure you “re-fuel” you glycogen stores for thenext day of training, especially if you fasted during the day and you planto train the next day

Non Training Day / OFF Day

Meal 1 – Breakfast Greens “Alkalinity” Shake

-1 large handful of each - kale and spinach-1-2 stocks of celery - chopped-small spill of Organic Lemon Juice-1 cup of regular Unsweetened Almond Milk-1 scoop of Protein Powder-1 serving of Greens-1 tbsp Chai Seeds-1 tbsp Unrefined Organic Coconut Oil***Blend all of the ingredients above and drink

Rest of Your Meals - Grazes

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***spread out your meals for the rest of the day giving yourself 2-3hours between meals and just “graze’ (Only eat when you’re hungry)-all meals will follow the template below

-protein source (best options - steak, ground beef, bison, whole eggs,bacon)-unlimited FREE greens – as much as you want-healthy fat choice – nuts, seeds-2 capsules of Omega 3 Fish Oils***If muscle gain is your goal, feel free to add in some smart starchsource with your earlier meals – NO starches allowed in your latermeals for the day.

Now that you have the meal templates, it’s important to know how touse them in conjunction with one another.

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One option is to go 100% and follow a single meal template day by day.

For example, if you’re going to use intermittent fasting, simply followthe intermittent fasting meal templates Monday thru Friday.

If you’re going to be using the performance templates, follow those allseven days of the week.

Now, if you want to get a little bit crazier, you can use my proven andeffective weekly schedules where I blend the IF and Performancetemplates together.

See the layouts below of the different weekly plans that show how toblend the meal templates together to help aid in the best resultspossible for you goals.

***Make sure to go through the “5 Day Domination Preparation Manual /LMS Check List” first before you begin***

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When it comes down to it, the key to building more muscle is to increasethe overall amount of calories you take in.

Now, before you run off and start eating cheese burgers and ho-ho’s toincrease your overall calorie consumption, just know that not allcalories are created equal.

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You want to consume only good, high quality calories, not crap calories.This can be tough to get in enough food, but if gaining a ton of mass isyour primary objective, you must treat your eating habits just as seriousas you treat your training.

The easiest way to increase the amount of calories you take in is toincrease the size of your meals, especially your post workout meals.

You’ll also want to increase the amount of smart starches you take in afteryour training sessions as well. Still follow the meal templates supplied, butif muscle gain is your overall goal, it’s as simple as eating a bit more.

The key to losing more fat is to make sure your following the mealtemplates as closely as possible and to limit the amount of starches yourtaking in overall.

To accelerate your fat loss or if you’re above 15% as I just mentionedbefore, you’ll want to limit your smart starch consumption to ONLY thefirst meal after your training session. On non-training days, you willNOT take in any amounts of smart starches and if a smart starch sourceis listed within the meal template for that day, you will simply swap thatout for a healthy fat source instead.

It’s funny to think that adding in a fat will actually help you accelerate

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your fat loss…

Funny but TRUE!

It also needs to be noted that you’ll need to follow a 90/10 ratio inregards to how strictly you follow the meal templates. Get yourself to asub 15% bodyfat before you start using the 80/20 ratio or in otherwords, EARN the right to cheat more ;)

One final note to help with fat loss is to cut back on the overallconsumption of your red meats and higher fat containing proteins. Youcan still have them in your diet, but limit the consumption of steaks andbeef to 1-2 days per week. All other days should be filled with leanersources of meat that include fish, eggs, chicken, and turkey. Get yourselfleaner then you can increase your red meat consumption.

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People ask me all the time how I manage to eat completely lean andclean all the time like I’m some sort of robot or something. The truth is,I don’t eat lean and clean all of the time. I would go insane!

If I were to tell you what I eat on the weekends you would be floored(that is if you don’t know who I really am quite yet). Truth be told, I loveme some sweets like brownies, frozen yogurt, cookies, and a nice slice ofcheese cake (brownie cheese cake is the BEST by far).

Just about every weekend I enjoy myself a nice cheat meal. I getwhatever I want without any second thoughts about it. I’ll even throwback a nice dessert afterwards as well. Heck, if I’m feeling a bit crazy, Imay even have a few cheat meals, one of Friday night then againSaturday afternoon. Sometimes I’ll even go way off track and haveanother cheat meal for dinner. That’s the furthest I’ll take it…

I can eat what I want at times like this because I’ve EARNED the right to doso. I hit on this a bit before in regards to the 80/20 , 90/10 Rules of eating.

In short, you DON’T have to skip out on all of the great tasting “no-no”foods that are out there in the world for your whole life. If you play itright, you can eat these foods with NO repercussions or regrets as all. Infact, you could get away with eating the junkiest of foods if you sochoose and still get leaner and stay shredded!

The secret is SACRIFICE and DISCIPLINE.

Now, before I get into this a bit more, I again must go over theimportance of the 80/20, 90/10 rules. It all comes down to these ratios.If you’re someone that’s over 15% bodyfat, you need to keep yourself atthe 90/10 rule. This means that 90% of the time you’re eating lean andclean. No excuses. Your mind should be focused on getting yourselfbelow 15% bodyfat!

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Now, if you’re below 15% and already a bit leaner, you can live by the80/20 rule. Since you’re already pretty lean, you can get away with alittle bit more cheating and still be fine.

Now, with these two rules in mind, I want to help show you how you cancheat and still WIN. Notice how I’ve not yet mentioned that you need tofollow Lean. Mean. Strong. 100%. No one will ever be able to do that. Iknow I won’t.

Now, let’s say that you tend to eat the worst on the weekend. Ok. Sincewe know you eat like sh*t on the weekend, let’s make sure that you eatlean and clean every day during the week. This means that Monday-Friday, you’re sticking to the plan. NO cheat meals at all! This is whereyour SACRIFICE and DISCIPLINE come into play. If you want to getyourself leaner and meaner and you want to achieve your goals badenough, you’ll find a way to make sacrifices.

Let’s look at a different scenario… Two of the absolute worst holidays inregards to when people make the worst eating choices are that ofThanksgiving and Christmas. I know there’s a ton of other smallerevents that go on around these times as well that revolve around eatingthat make eating even more difficult.

So, what do you do? You PREPARE for what’s coming…

If you know you have a large family Christmas feast coming up or a longweekend in Vegas planned with some friends and you want to be able toenjoy all of the great “no-no” foods and even have some drinks, makethe SACRIFICES needed before the big event so you can keep yourselfwithin the 80/20, 90/10 range. If you can find the DISCIPLINE to keepyourself within these ranges, you can cheat without regrets and still getand stay lean in the process.

This has been working for me for years now and I know that you canmake it work too!

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To ensure your success even more, I’ve got a few “before and after”protocols that you can use in order to stay on track.

The first is what I like to call my “24 Hour Calm Before The Storm”Protocol, which will get you ready for a big cheat weekend (like X-Mas,Turkey Day, or a long weekend trip) by ensuring your body is workingat 110% capacity.

The “after” protocol I have to get your body back on track after a longweekends cheat / bender (New Years, B-Day party’s, ect) is my 2-Day“Re-Boot The System” Protocol.

Both of these protocols when used right will help you get back on trackFAST without wasting much time. And the best part is, you can cheatand have your fun without worrying about getting yourself back ontrack after your long weekend binge is over. All you’ve got to do isproperly prepare and recover after your event.

So here’s the two protocols…

The 24-Hour “Calm Before The Storm” Protocol

The protocol is best used when you know there’s about to be a crazy setof days where you'll be eating bad foods, possibly having some drinksand repeating this for a consistent amount of times.

This protocol is geared to help prepare you for war and what you’retrying to do is make sure your machine is operating at 110% capacity soit will be able to process all of the crap you're about to stuff your facewill fast to get rid of it quickly.

If your body isn't “well oiled”, you'll come out of your binge in terribleshape and the “2 Day Re-Boot won’t be as effective.

Now before I go any further, lets not get carried away and take this as anopen pass to just let loose 110%. You still need to have some discipline.

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Know when to call it quits.

At this point, before you even think about going on a 2-3 day cheatbender for the holidays or a special occasion of some sort, make surethat you've earned the right to do so by being at least 80-90%compliant with your eating habits.

If not, don't even think about!

I say that to qualify for this, you need to of at least gone a good 21+ daysof being at or above 80% lean and mean.

From here you can proceed.

***Quick Notes***

-For the next 24 hour period your food intake will only consist ofunlimited greens (spinach, kale, cabbage, broccoli, kemchi, ect) and lightproteins only including chicken breast, turkey breast, or eggs.

-No carbs or sugars at all for the whole 24 hours.

-You can choose to fast until noon if you want.

-If not fasting, eat light meals that are spread throughout the day.

-Triple the amount of water you usually drink - I want you peeing clearhaving to go every 20 mins or so

-You'll stop eating at around 5-6pm - This way if you happen to startoff your next day with a huge breakfast, you’ll be fine.

-Continue to hydrate on though the next day and all throughout yourcheat

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The 2 Day “Re-Boot The System” Protocol

This protocol is best used after a long weekend that possibly consistedof eating like crap, drinking, excessive partying, and lack of sleep.

What this aims to do is re-boot your system so it can get back up tospeed.

Do not abuse this protocol.

It does not give you free range to just blow off every single weekend!

This protocol will only work if you have been following the LMS systemclosely at 80-90% strong as mentioned with the previous protocol.

I can remember how well this protocol worked after a long 4-daybender I had for one of my buddy’s bachelor party. I typically do notdrink nor do I go a few days in a row where I eat badly.

Let’s just say I strayed off my normal path a bit, but I used this protocolimmediately after and I was feeling back to 110% just after the first dayinto it.

It pays to be lean and clean 80-90% of the time ;)

***Quick Notes***

Day 1 - Fasting + Rehydration

Since you probably took in 3-5x's the amount of cals you normally doover you cheat days, the day 1, 24-hour fast will help balance out theexcessive calorie intake. You’ll feed on the fuel you already have.

-You’ll intake nothing more then lemon juice + purified water all day(this means from the time you wake up to the time you go to sleep)

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-Green tea is acceptable.

-If you have a greens drink supplement like Athletic Greens OR OnnitEGN, that it ok to take in as well.

-The key for day 1 is hydration.

-No coffee! You will have to suffer wit the lack of energy ;)

Day 2 – Meatless Fasting Day

For Day 2, you’ll slowly add foods back into your normal diet via greensand protein powder then actual protein later in the day.

-Early AM greens-drink alkalinity shake upon waking up (see abovewithin the meal templates)

-Drink lemon water thru rest of day

-NO protein via meat ALL day until last meal of day

-Have another greens-drink alkalinity shake with protein powder forlunch

-Late dinner can consist of a light and lean protein (eggs, chicken,turkey breast) + an endless amount of unlimited greens

After Day 2 - Get right back into the LMS system!

Bottom Line – In order to make the most use out of these powerfulprotocols, make the sacrifices needed to achieve success and havethe discipline to stick to these sacrifices. You’ll come out a Lean. Mean.And Strong Winner!

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When it comes to supplements, there are some essential supp’s that Irecommend, as well as some other additional supp’s that when used inconjunction with a clean and strict diet, will increase your results.

It should be known and understood that there is NO supplement outthere that will magically get you results (other then possibly a highquality Omega 3 Fish Oil). Your main focus needs to be on what youEAT, not what you supplement with.

If you eat like sh*t and expect to cover things up via taking a supplementor whole slew of supplements, you are dead wrong and will eventuallygo broke due to all the money your wasting.

What I have listed below are my main “essential” supplements and belowthat I have listed out some supplements that I would also highly consider.

Essential Supplements

1) High Quality, Highly PURE Omega 3 Fish Oil

For Omega’s there are a TON of different brands out there that are goodand a zillion that are terrible. It’s all about quality when it comes to fishoils and to be frank, you’ll have to pay for the better ones.

My recommendation is to go with Onnit’s Krill

It’s priced generously and is of very high quality.

The health benefits are endless with the main one being an anti-inflammatory. Bottom, line you NEED to be supplementing with a goodquality O3FA!

2) High Quality BCAA’s

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Just like the Omega’s I just mentioned, there are a ton of differentbrands of BCAA’s out there because having a good BCAA before, during,and after your workout is important for both performance and recovery.

BCAA’s will help you recover faster fro workouts, decrease musclesoreness, and help you preserve your muscle mass while you’re tryingto get lean.

For these, I also recommend Athletic Greens BCAA’s as they are veryhigh in quality.

3) Greens Drink

Other then supplying you with a ton of additional vitamins andnutrients, a solid Greens Drink mix will help with digestion, energy, andsupporting your immune system. Those aren’t ALL the benefits but justsome of the important few.

For this, I definitely recommend Athletic Greens OR Onnit’s EGN as it’sthe best tasting Greens Drink I’ve found as well as the most effective.

***There are also other “greens” drink mixes out there that I highlyrecommend.

The pH Miracle Greens Drink brand is one I highly recommend gettingbecause with this one you can sip on it all day within your water.

I use this in conjunction with Athletic Greens as it’s a bit different.

4) Digestive Enzymes

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When it comes to increasing you energy and how well you bodyfunctions on the inside, enzymes are essential. With digestive enzymes,not only do they help with digestion (especially with higher proteinmeals), there’s also a ton of other benefits DE’s give us.

The top benefits are that they serve as another form of an anti-inflammatory, they cleanse the blood, and help us fight off nasty virusesby improving our immune system.

I for one started taking these after I read up about all the benefits andI’ve been able to tell a great deal of difference.

I recommend BioTrust AbsorbMax

5) Probiotics

I’ve mentioned the importance of digestion a ton within LMS and ifthere’s anything else that’s going to help improve my digestion, I’mgoing to take it.

Probiotics will help increase your body’s ability to digest foods whichwill then help you be able to better absorb these foods.

If you suck at digesting your meals, those foods will sit and rot in yourstomach and that will NOT be good for business.

I recommend Onnit’s DigestTech

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Additional Supplements

1) High Quality Protein Powder

People often ask why I don’t mark protein powder down as one of the topessential supplements and my answer to that is that you should first andforemost try to get in most of your protein from quality food sources first.

From there, I feel it’s important to have yourself a “go-to” quick and easyprotein source for after your training sessions.

There’s a ton of different types of proteins out there and what I’vepersonally found to work the absolute best in regards to also being ofhigh quality is Onnit’s Hemp Force.

Onnit’s Hemp Force has a limited amount of ingredients, which isimportant to look at with protein powders, as what you’ll find with a lotof brands is they are stuffed with a ton of extra fillers and ingredientsthat you don’t even need that will only bog your body down.

And the extra bonus with Onnit’s Hemp Force is in how it’s completelydairy free so it doesn’t cause any bloat or stomach issues plus containsmore Omega 3 fatty acids.

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2) Glutamine

Not much to say about glutamine other then it’ll help you recover faster aswell as help increase Growth Hormone levels and help decrease cortisol.

All great things!

Glutamine is typically of the same quality across the board so justfinding a good source pretty much anywhere is recommended.

3) Leucine

Last but not least is Leucine, which like Glutamine, is another branchchain amino acid.

There’s numerous benefits in supplementing with leucine whichincludes helping your body stay in more anabolic state via helping withprotein synthesis.

The best source that I have personally found is from Bio-Test, but youcan also find it in pure form a lot of other places as well. It tastes likecrap, but the benefits far outweigh the taste ;)

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Now, before I send you on your way to get Leaner, Meaner, and StrongerI need to again point out just how important it is you focus in on eatingRIGHT.

When you truly look at it, if you want to get yourself stronger, leaner,and ultimately meaner, the choice is up to YOU.

Remember how I mentioned in the first section about MINDSET andhow you must be focused in on your goals in order to succeed? This isso important to understand.

Having your mind set on SUCCEES must be #1.

From there it’s up to you.

I’ve never once been forced to eat anything (other then the occasionalmeal with the in-laws), but it honestly all falls down onto yourshoulders when it comes to eating right or not.

YOU have the power to decide what goes in your mouth and what doesn’t…

Do NOT make excuses.

Hold yourself to good standards (think 80/20 or 90/10).

If you don’t have the extra cash lying around to buy higher quality,organic foods, you can most definitely still survive buying the cheaperpriced foods (I would know as I was able to live off of nuts and berriesfor years before I started my gym). Bottom line, there’s always a“better” option then settling for crap filled fast food.

I know it’s 100% possible to eat healthy while on a shoe-string budget.Do NOT let this be an excuse because that it all it is.

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Just remember that when it comes to you getting better results thatnutrition is everything which makes everything else secondary.

Follow the information that I’ve included within the LMS program andyou will be fine.

Don’t try to complicate things. Just focus on the basics, drop theexcuses, and make it happen!

Here’s to YOU getting Leaner, Meaner, and Stronger!

Why are there no specific amounts of food listed? I need to havespecific amounts listed!

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I do this for a few reasons…

#1 is to help you avoid confusion as well as to help you LEARN how toeat in the real world.

I’ve helped 100’s of people get lean and without ever having them counta single calories, measure their foods, or weigh out the exact amounts.

The best thing you can do is learn how YOUR body works. Not oneperson is the same and prescribing a certain amount of calories to eat istypically a waste of time in my opinion.

But, if you need to know or want some guidelines to follow, here’s thebest info I can give you…

Some Simple Calorie Calculations:

For MUSCLE GAIN – Take Body Mass x 15-17

For FAT LOSS - Take LEAN Body Mass x 11-13 – For women, take yourweight x 10-11

This should take care of a few other FAQ’s that I get a ton as well whichinclude…

How many cals should I be taking in?

Should I be counting my calories?

What’s the ratio of carbs / fats / proteins I should be taking in?

Again, just like with counting calories, I usually don’t ever waste timemeasuring out exact amount of proteins, fats, and carbs, but this couldbe important if you’re not seeing the gains you want. I usually only

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measure out the amount of PROTEIN and CARBS then fill in the restwith FATS for purposes of either gaining weight or losing fat.

So, here are some simple calculations to help you out if you want tokeep track of this stuff:

For Muscle Gain:

Protein – 1-1.5 g / lbs of bodyweight + 20g more

Carbs – 150-200g / day at least (only take in starchy carbs POST workout)

For Fat Loss:

Protein – At least 1g up to 1.5g / lbs of bodyweight

Carbs – Less then 150g down to 100g / day (only take in starchy carbsPOST workout)

***BONUS TIP***

If you’d like to get a solid calculation of How Many Carbs, Fats, andProteins you should be taking to FIT YOUR MACROS, check out the websiteIIFYM.com and use the calculator they supply on their site. It will help aton.

What is Grazing?

Grazing is a great little ‘paleo” technique that when you can get downright will have you getting and staying lean all year long!

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Grazing is when you eat only when you feel the need to. Over the courseof the day you would feed on smaller meals and would neverparticularly sit down to have an “official” full meal like you would if youwere sticking to the traditional 3 meals a day model.

Grazing works typically works best with IF.

Think of it as snacking on small meals throughout the day.

What if I can’t get organic foods or the meats that you suggest (grass-fed, free-range, organic etc.)

This is OK and if you can’t get access to the foods don’t sweat it. Just getthe BEST quality you can.

I will say if you’re stuck with getting non-grass-fed beef or other lowerquality sources of protein that I would supplement with a High QualityOmega 3 for sure.

This will help balance out the Omega 6’s and help increase your intakeof Omega 3’s which will make up for the lack of Omega 3’s that are notfound in regular beef and other meats.

If you can’t access a good quality Grass-Fed Beef locally, I recommendordering online from US Wellness Meats. Great stuff!

What About Dairy?

Dairy is a touchy food and there’s a fine line between acceptable andnon-acceptable.

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For the most part I’m against dairy primarily in the form of milk. Most milkcomes from sick cows and is highly toxic as well as highly processed.

If you’re going to drink milk, I would get it from grass-fed cow and try toget it RAW. That will be the best form of milk to get.

As far as cheeses and other dairy products go, I’m for eating cheese, butNOT all cheeses are created equal. Try to go for “older” fermented typesof cheeses that are from grass-fed cows or goats and make sure theirFULL fat. Any cheese that’s be stripped of it fat isn’t good. It’s nothingmore then some processed crap.

Cheeses such as feta and gouda are my personal favorites and are ok inmoderation. I personally like to top my B.A.S.’s with some cheese fromtime to time.

Kefir is another dairy product that I’m not totally against and can alsobe consumed sparingly. Like feta cheese, kefir is fermented and has agood response on your digestive system due to the amount of probioticsit contains.

What about these new “healthy” no carb, gluten-free breads and otherfoods? Are these OK?

Short answer – NOT so much.

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These are nothing more than processed foods.

No Carbs… No gluten… Who cares! They are better options butremember to try and stick to the GOLDEN RULE - JERF!

I see you listed Athletic Greens as a highly recommended supplement.They don’t ship to me, what else could I get in it’s place?Just real quick, please note that none of the supplements I listed are“mandatory’ rather they are very HIGHLY recommended for best results.

For the greens drink, if you can get your hands on Athletic Greens, Iwould certainly do so. However if you can’t, a good alternative would beOnnit’s EGN

It’s very similar and is what I’ve personally switched to currently (when it’sin stock that is!)

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Aggressive Strength Training

Travis Stoetzel is a hardcore and aggressive strength coachlocated in Omaha, NE where he owns and operates TheForged Athlete Gym, which caters to highly dedicatedathletes and serious lifters.

Below you can gain knowledge insight on the various tools andresources he uses to help turn his clients and athletes into strong,jacked, and athletic soldiers. The section below showcases the othervarious strength and conditioning programs and products he hascreated and uses to help people all across the world get results.

Connect With Me Below:

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