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FASTING FAT BLAST

NUTRITION GUIDE

6 Week

Table of Contents

Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved

Nutrition ground rules

Burner Types

Meal Options

Recipes

Sample Day

Weekly Grocery List

Acceptable food options/choices (along with serving sizes)

Proteins

Starches

Fats

Vegetables

Fruits by burner type

Spices/marinades/condiments

Miscellaneous

Dairy

Do Not’s/Cheat Meal Rules

Carb Cycling Schedule

Recommended Supplements

Comments

DISCLAIMER

Please recognize the fact that it is your responsibility to work directly with your physician before, during, and

after seeking nutritional/exercise advice. As such, any information provided is not to be followed without the

prior approval of your physician. If you choose to use this information without the prior consent of your

physician, you are agreeing to accept full responsibility for your decision.

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๏ You will be fasting 16 hours per day;

ideally from 7pm-11am. During this time

you will not be eating

๏ You will have an eating window of 8

hours per day; ideally from 11am-7pm.

During this time you will be enjoying

nutritious food and filling your body up

with all the nutrients it needs

๏ You can drink unsweet tea, black coffee,

water, fiber powders (if needed) during

the fasting hours

๏ You will be carb cycling with low carb

days and high carb days based upon the

workout for the day and your burner type

๏ Everyone’s body will respond differently

therefore, you need to pay attention and

follow the guidelines for your burner

type

๏ While I tell you where your starchy carbs

should be each day; you may need to

adjust this number based upon results

and HEC (hunger, energy, cravings)

Nutrition Ground Rules

MUSCLE BURNERS

๏ Being a muscle burner means that your

body tends to use muscle for energy if

needed

๏ You may need to adjust your starchy carb

intake to higher carbs than suggested

๏ BCAAs are needed during the fasting time

especially during workouts to help prevent

muscle loss

๏ You will have more fruits to choose from

than other burner types

MIXED BURNERS

๏ Your body does a great job at burning fat

and building muscle

๏ You shouldn’t need to adjust carbs on this

program

๏ Your fruit list will have more options than

the sugar burner, but less than the muscle

burner

๏ BCAAs can help with muscle recovery and

maintaining muscle mass


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๏ BCAAs can be used during feast periods

for muscle recovery, energy or cravings

help

• While BCAAs don’t spike blood sugar

like actual food they can cause an

insulin spike because they are a protein

• If needed you may use them, but try

without first

๏ Dairy based protein powders (Whey) are

only allowed during eating hours

• Whey protein is best if you don’t have

sensitivities to dairy, but you will need

to monitor your results and GI function.

• If you are not seeing results, move to a

pea/rice blend protein powder or

simply move to all real food

๏ Nutrients come from fruits and you should

be eating fruit everyday. However, fruit is

high in carbs and can spike insulin

• Consuming fruits the first meal of the

day in a smoothie can help put them to

work instead of storing them

• The fruit must be on the approved fruit

list per your burner type or needs to be

saved for a cheat meal or counted as a

starchy carb

๏ You should aim for 4 servings of veggies

each day except on 24 hour fasting days

• This is best consumed at multiple

meals throughout the day

• The veggie must be on the approved

list or needs to count as a starchy carb

SUGAR BURNERS/PCOS/

MENOPAUSAL

(PRE & POST) WOMEN

๏ Your body does a great job at storing fat

and is more sensitive to insulin, meaning

starchy carbs

๏ You may need to lower your starchy carb

intake on higher starchy carb days

๏ Your fruit intake is the most limited of the

burner types

๏ Certain veggies and fruits will count as

starchy carbs if not on the approved list

๏ Monday is day 1 and each day will have

a specific workout and a specific amount

of carbs to match the intensity of the

workout

๏ Saturday will be your cheat meal day; if

you choose not to do a cheat meal you

will need to consume a clean carb up

meal

๏ You need to have a starchy carb the first

meal of the day

๏ If you have trouble falling asleep, ensure

you have a starchy carb at your last meal

before your fasting time

๏ If you have trouble staying asleep, eat all

starchy carbs at the first few meals after

the fasting time

๏ Limit your intake of protein bars to

higher starchy carb days


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๏ Fasting dips into your fat tissues and uses

fat as energy

• During the first two weeks of fasting

you can experience the fasting flu.

• Meaning your energy may be low, you

may get a brain fog, and just feel yucky

• This isn’t normal, but can happen and if

you experience any symptoms please

let me know ASAP

๏ Yes I said 24 hour fast. However, not

everyone can do this and is not required

• If you do the 24 hour fast you will get

better results and it naturally will start

cleaning out bad defective cells in

your body

• By cleaning the dead cells you ramp

up your fat burning and also get rid

of more toxins leading to better

overall health

• If you are under 17% body fat I do

not recommend the 24 hour fast

๏ You need healthy fats in your diet

everyday

• Try to consume these without starchy

carbs to avoid a fat bomb

• A fat bomb is when you eat

something high in starchy carbs and

high in fat like peanut butter and

bread

• Healthy fats are what provide your

body with cell fluidity and also help

prevent brain diseases

๏ Drink at least 3L (1 gallon or 128 oz) of

plain water each day; no crystal light, etc.

but adding fresh lemon, lime, fruit, or

cucumbers to your water is fine

• You may need to add celtic sea salt

and potassium to your water during

fasting periods.

MOST IMPORTANTLY:

Try to stick to the approved food

list. If the food is not on this list,

you can enjoy it for your cheat

meal


PCOS/MENOPAUSAL (PRE & POST)

WOMEN AND ALL SUGAR BURNERS:

๏ Your body responds best when you do not

consume dairy. While I know that is not

what you want to hear, to get the best

results I would highly recommend

removing or limiting dairy from your diet

• Whey is a type of dairy and can be

found in most protein powders.

While some people will still see

results, others may not

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๏ I recommend taking measurements each

week

• Do these before showering, eating,

working out, etc.

• Basically get up pee and take

measurements and your weight

• Use the measurement sheet provided

• Make sure when you take them naked

or in sports bra and panties as this is

the most accurate

๏ Macros are the 4 basic nutrients you

need to maintain homeostasis aka life

• These are proteins, carbs, fats, and

water

• I want you to track all of the above

each day

๏ A food tracking app is recommended to

ensure you get enough macros for the

day

• If you don’t track in an app then write

down everything you eat so when I

ask to post you can do so

• To maintain hormone balance and

lose fat we need a perfect amount

for your body and if you don’t track I

can’t tell you where to adjust if

needed

๏ Macros Basics

• Protein: 100 grams per day

minimum, except Friday be sure to

check pages 18-19 for details

• Starchy Carbs: 50 grams minimum

everyday, except Friday. You will carb

cycle so check the schedule on

pages 18-19 for more details

• Fats: 50 grams, this can go up and

down based upon if you have higher

carbs or lower carbs. Right now just

track and then we will adjust if

needed

• Water: A gallon a day. Slowly

increase if you aren’t getting in a

gallon right now

TRACKING APPS:

MyMacros+ or MyFitnessPal

Let me know your username so I

can track you!


CHECK INS:

๏ Each week I ask that you check-in on our

Facebook page

• Let me know your measurements and

how you did for the week

• If you don’t send them to me I can’t

help you make adjustments if needed

• In the check in let me know where you

struggled so we can come up with a

plan

• Let me know what you totally knocked

out of the park so we can we celebrate!

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Meal Options

It doesn’t matter how many meals you have it’s that you fill yourself when it’s

feast time. You don’t want to be stuffed, but you want to be satisfied.

Each night you will be fasting for 16 hours and then feasting for 8 hours

MEAL OPTIONS:

๏ Whey protein is best consumed post workout or the first meal of the day. However,

you may use it whenever it’s feasting time

๏ You want to pick a protein and a veggie for each meal

๏ First meal of the day should contain a starchy carb to help with energy and the

muscle rebuild process

๏ If you have a starchy carb with your meal then do not have a healthy fat

๏ Too high of starchy carbs and too high of healthy fat can lead to fat gain

๏ Fats and proteins consumed together are perfectly fine!

๏ Make sure you are eating 3-4 servings of veggies each day and 1-2 servings of fruit

each day

๏ I gave you a grocery list of the top things I buy each week and most of my recipes

call for those items, but you can pick and choose differently or may need to buy less

or more depending on how big your family is. I normally double everything on the list

for my family of 5

๏ Check out my Pinterest board for clean eating recipes!

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https://www.pinterest.com/kgillay/clean-eating/


Recipes

CHICKEN WINGS:

๏ Ingredients:

• 1 bag of frozen Chicken Wings

• 1 cup Franks Red Hot Sauce

• 1tsp or more of Tabasco (optional)

• 3 tsp Apple Cider Vinegar

• Paprika (a few shakes)

๏ Directions:

• Pre –Heat oven for 450 degrees. Bring a pot of water to boil. Add full

bag of chicken wings. Once water boils again set timer for 8 min. Boil

wings for 8 minutes. After the 8 minute boil pull wings out and place on

paper towels. Pat them “dry”. Place on a baking sheet and bake for 20

min. Flip after the 20 minutes and cook an additional 10 min. During the

last 10 minutes take sauce ingredients and add to a pot on the stove and

put on warm. When wings are done baking add them to the mixture

above. Place a lid on the pot and shake wings in the pot until all coated

with sauce. *Serve with veggies

SWEET POTATO FRIES:

๏ Ingredients:

• 3-4 Sweet Potatoes

• 1-2 Tbsp Coconut Oil

• Cinnamon

๏ Directions:

• Peel sweet potatoes and cut into wedges/fries. Preheat oven to 450.

Place fries on baking sheet and braise with coconut oil. Sprinkle

cinnamon on top and bake for 13 min. Flip and bake an additional 13

min. The fries are done when they start to brown on the ends

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Recipes

POTATO FRIES:

๏ Ingredients:

• 3-4 Potatoes

• 1-2 Tbsp Olive Oil

• 1 Tsp Chili Pepper

๏ Directions:

• Peel potatoes and cut into wedges/fries. Preheat oven to 450. Place

fries, oil and chili pepper in zip lock bag and coat evenly. Place fries on

baking sheet and bake for 13 min. Flip and bake an additional 13 min.

The fries are done when they start to brown on the ends

BEEF & BROCCOLI:

๏ Ingredients:

• 3 pounds flank steak thinly sliced (I used fajita cut steak so I didn’t have to cut it)

• 1/2 cup of broth or water

• 2 tbsp coconut oil

• 3 tbsp corn starch

• 3 tbsp coconut aminos (can use soy sauce)

• 1/4 cup Truvia baking or coconut sugar

• 2 tbsp minced garlic

• 4 cups broccoli

๏ Directions:

• Place corn starch and flank steak in a bowl with a lid and cover and shake to coat

steak. In a frying pan heat coconut oil over medium heat. Place garlic, coconut

aminos and truvia in a sauce pan and heat on medium heat stirring occasionally.

Place steak in coconut oil once oil is heated and cook 5 minutes (or until medium

done) flipping steak multiple times. Remove and place on plate. Place broccoli in

frying pan and heat broccoli for 5-10 minutes on medium heat stirring

occasionally. Once broccoli is warm, place steak, broth, and sauce in frying pan

and simmer a few minutes. Serve with steamed brown or white rice.

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Recipes

SHRIMP SCAMPI:

๏ Ingredients:

• 1 bag of frozen salad shrimp

• 1 lemon

• 2 tbsp minced garlic

• 1 tsp onion powder

• Parmesan cheese

๏ Directions:

• Juice lemon and add to frying pan, add minced garlic and onion powder.

Fry until garlic starts to brown. Add salad shrimp and fry on medium high

heat until shrimp is warm. Add a little parmesan cheese and enjoy

ALFREDO SAUCE:

๏ Ingredients:

• 2 ~ 6oz packages of cream cheese

• ½ cup of Parmesan cheese

• 2 tsp garlic powder

• 2 tsp onion powder

• 1 tsp of parsley

• ¼ cup of almond milk or milk of your choice

๏ Directions:

• In a medium saucepan melt the cream cheese down on low/medium heat

stirring every few minutes to prevent burning. Once cream cheese is

melted add Parmesan cheese, garlic powder, onion powder and parsley

and slowly mix all ingredients together. Add milk of your choice slowly

until desired thickness. Serve over grilled chicken, shrimp or protein of

your choice.

• I always steam broccoli and mix it in before adding in the milk as it retains

some water and sometimes I don’t even need to add milk. You can also

always add more garlic or onion powder based upon your desire.

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Sample Day

This is just an idea of what you need to eat.

You can adjust any way you would like

MY SAMPLE DAY:

๏ During the fasting time: Black coffee and water

๏ Breaking the fasting meal: Double scoop protein powder, 2 tbsp collagen and coffee

blended all together. Coconut or Original Bobo Bar (can use oatmeal instead of bar)

๏ 4 hours later - chicken or beef dish with mixed steamed veggies. You can add a carb

here if on a higher carb day. This would be sweet potato, regular potatoes, bread if I

do eggs or an omelette

๏ 2-3 hours later, some type of fruit and 2 tbsp sun butter

TYPICAL SAMPLE DAY:

๏ During the fasting time: Black coffee and/or water

๏ Breaking the fast meal: Pick a protein source like eggs, protein shake, and a starchy

carb, feel free to add veggies for an omelette or spinach in a shake. A good starchy

carb here is oats or rice cakes even potatoes

๏ 2 hours later: Serving of fruit and or a healthy fat

๏ 2 hours later: Dinner, choose a protein like chicken, fish, beef and if higher carb day a

starchy carb choice here as well. Cauliflower mix or rice and 3-4 cups of fresh or

steamed veggies. Add a salad to ensure you get in your veggies each day

๏ 2 hours later, if still hungry or needing something before bed choose a healthy fat like

nuts or seeds, avocado mixed with a little salsa and some veggies to dip

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Weekly Grocery List


If you don’t like an option you may trade it with another choice off

the approved food list

PRODUCE 1 head of lettuce

1 bag of 3 romaine

hearts lettuce

1-2 sweet onion(s)

1 package of bella

mushrooms

5 bell peppers (red,

green, yellow, orange,

mix it up)

1 package spinach

4-5 cucumbers

1 package celery

1 bag of lemons

Fresh garlic

Zucchini

Squash

3-4 Sweet potatoes

1 bag white potatoes

2 avocados

1 bag of carrots

4-5 Bananas

2 packages blueberries

2 packages raspberries

MEAT 8 - 6 oz chicken breasts

1 lbs ground turkey

1 lbs ground beef

1 bag of wild caught

shrimp

1 bag of wild caught

Salmon

2 dozen eggs

1 package Canadian

bacon

1 package turkey

sausage

1 package bacon

4-6 ground beef

hamburger patties

FROZEN 3 bags of broccoli

2 bags of chopped

carrots, broccoli,

cauliflower mix

2 bags of cauliflower

1 bag of peas

1 bag of green beans

1 bag frozen blueberries

1 bag frozen raspberries

CANNED 1 can of pumpkin

2 cans of green beans

2 cans of peas

2 cans Tri-Beans

2 cans of black olives

2 jars of Jalapeño

2 jars of hot yellow

peppers

SPICES Mrs. Dash’s no salt

added lemon pepper,

fiesta lime, southwest

chipotle

Garlic

Basil

Onion Powder

Black pepper

Sea Salt

Chili Powder

DAIRY 4-5 Greek yogurts

1 container cottage

cheese

1 block of Colby jack

cheese (or your favorite)

FATS 1 can cashews

1 jar PB

1 bag almonds

2 bags pumpkin seeds

1 bag sunflower seeds

STARCHY CARBS 1 container of oatmeal

1 loaf of bread

1 bag of white rice

1 bag of brown rice

MISC Coconut Oil

Vanilla Creme Stevia

Franks Red Hot Sauce

Organic Dressing

Coffee

Yogi Bedtime Tea

Herbal Teas

Protein Powder

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Acceptable Food Options


If it’s not on this list, then check with me first

Proteins

✓ 2 slices Canadian bacon

✓ 6 oz chicken breast

✓ 1.5 cups (cooked) lean

ground chicken breast

✓ 6 egg whites

✓ 5 egg whites and 1

whole egg (count as a fat

serving)

✓ 6 oz turkey breast

✓ 1.5 cups (cooked) lean

ground turkey breast

(99%)

✓ 6 oz white fish

✓ 6 oz salmon

✓ 6 oz shrimp

✓ Red meat up to 3x/week

✓ 6 oz bison

✓ 6 oz grass-fed (if

possible) beef

✓ 6 oz wild game

✓ 6 oz steak

✓ 6 oz lamb

✓ 1-2 scoops whey/pea/

rice protein powder

(carbs should be less

than 6g per serving, the

lower the better. Protein

should be 20g or more

per serving)

✓ Processed meat up to

2x/week: (counts as a fat

serving)

✓ turkey sausage (3 links

count as fat serving)

✓ bacon - 4 pieces (make

sure it’s not flavored)

✓ 4-5 pieces of jerky

(turkey or beef)

(stated as portions)

Starches

✓ 1/2 cup brown rice

cooked

✓ 1/3 cup white rice

cooked

✓ 2 rice cakes

✓ 1/3 cup oat bran

(measured before

cooking)

✓ 1/2 cup oatmeal

(measured before

cooking)

✓ 1/3 cup quinoa

✓ 6 oz sweet potato

✓ 3 oz white potato

✓ 8 oz pumpkin

✓ 1 cup starchy veggies:

squash, zucchini,

eggplant, peas,

cauliflower

✓ 1/2 cup beans

✓ 1-2 slices bread

✓ 1-2 low carb tortilla

(stated as portions)

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Healthy Fats

✓ 2 TB nut butter or

peanut butter

✓ 1/4 cup nuts

(unsalted is best)

✓ 1/4 cup pumpkin

seeds

✓ 1/4 cup sunflower

seeds

✓ 2 TB coconut oil

✓ 2 TB olive oil

✓ 1/2 avocado

✓ 1/2 cup olives

Fibrous Veggies

✓ Asparagus

✓ Broccoli

✓ Brussels Sprouts

✓ Celery

✓ Chives

✓ Collard Greens

✓ Cucumbers

✓ Green Beans

✓ Kale

✓ Lettuce (all varieties)

✓ Mixed Greens

✓ Mushrooms

✓ Mustard Greens

✓ Onions

✓ Peppers

✓ Snap Beans

✓ Spinach

✓ Snow Peas

✓ Tomatoes

✓ Watercress

Serving sizes are as much as you want

Sugar Burner Fruits

✓ 1 medium apple

✓ 1 cup berries

✓ 1 cup cherries

✓ 1 grapefruit

✓ lemons (unlimited)

✓ limes (unlimited)

✓ 1 orange

(post workout only)

✓ 1 pear

Serving size is up to 2 servings a day

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Muscle Burner Fruits


✓ 1 medium apple

✓ 3 apricots

✓ 1 banana

✓ 1 cup berries

✓ 1 cup cherries

✓ 1 grapefruit

✓ 1 cup grapes

✓ 3 kiwis



✓ 1 mango

✓ 1 cup any melon

✓ 2 nectarines

✓ 1 orange

✓ 1 papaya

✓ 2 passion fruits

✓ 1 peach

✓ 1 pear

✓ 2 persimmons

✓ 1 cup pineapple

✓ 2 plums

✓ 1 pomegranate

✓ 1 cup prunes

✓ 2 tangerines

Mixed Burner Fruits


✓ 1 medium apple

✓ 2 apricots

✓ 1 cup berries

✓ 1 cup cherries

✓ 1 grapefruit

✓ 2 kiwis



✓ 1/2 cup any melon

except watermelon

✓ 2 nectarines

✓ 1 orange

✓ 2 tangerines

✓ 2 passion fruits

✓ 1 peach

✓ 1 pear

✓ 2 persimmons

✓ 2 plums

✓ 1/2 cup prunes

✓ 1 pomegranate

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Spices/marinades/condiments

✓ Low sodium salsa

(<200mg) – 1/4 cup

✓ Balsamic/red wine/apple

cider vinegar – As much

as you like

✓ Dressing with 5 grams or

less sugar and not dairy

based - As much as you

like

✓ Coconut Amino Acids –

As much as you like

✓ Mustard (low sodium is

ideal) – As much as you

like

✓ Dijon Mustard – As much

as you like

✓ Worcestershire Sauce –

As much as you like

✓ Ketchup/mayonnaise/

BBQ sauce, etc. – 4 TB

daily

✓ You can use any/all herbs

and salt-free/sugar-free

spices/dry rubs or hot

sauces (I like the Mrs.

Dash varieties)

Miscellaneous

✓ Unsweetened almond

milk: 8-10 oz

✓ Unsweetened coconut

milk: 8-10 oz

✓ Shirataki Noodles: 1

whole bag

✓ Unsweetened cocoa

powder (used in cocoa

drink)

✓ Zero-calorie sweeteners

erythritol, xylitol, stevia;

use as needed (watch for

GI upset)

✓ Quest or protein bars

limit 3x/week on high

carb days

✓ Limit sugar free gum

chewing to 6 pieces per

day

Dairy

PCOS/Menopausal Women/Sugar

Burners - Your body does best

when not consuming dairy

✓ 6 oz greek yogurt

✓ 1/4 cup cheese

✓ 1/2 cup cottage cheese

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Do Not’s

✓ No artificial sweeteners like sweet ‘n

low, splenda, equal, etc.

✓ Hummus: Due to the fat content and the

carb content this is a fat bomb

✓ Mixing Starchy Carbs with Fats = Fat

Bombs

✓ Diet Sodas: while they don’t have carbs

or real sugar they cause malabsorption

of nutrients. They also can make you

crave more than you normally would

✓ Don’t add BCAAs if you don’t need

them during the fasting times. They can

help with muscle growth, but also break

the fast

✓ Go low carb each day. We use carb

cycling to help with hormone balance

✓ Don’t exercise everyday especially not

lifting weights everyday as this will do

the opposite effect

✓ If you get extremely hunger then eat

and break the fast. While some hunger

is normal extreme hunger is not what we

want and does the opposite effect and

will store fat versus burn fat

✓ Don’t skip the cheat meal. If you choose

not to do a cheat meal then do a clean

carb up adding in 2 extra servings of

starchy carbs on cheat meal day

CHEAT MEAL

You will have a cheat meal once per week.

๏ This can be anything you would like, consumed in in a 2-3 hour time block

๏ For best results consume the cheat meal post workout. However, you may have it at any time

after your 16 hour fast and workout on Saturday

• If earlier in the day make sure you get right back on track with clean eating for the other

meals during the day

• Sometimes cheat meals lead to endless hunger, high/low energy, and uncontrollable

cravings

• No restrictions on food alcohol or other junk, enjoy your cheat meal!

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The carb cycling schedule is a 7 day weekly schedule.

Day 1 is Monday

Your nutrition plan will go with your workout schedule

DAY 1- MONDAY LOW CARB

50 NET GRAMS

MUSCLE BURNERS - 75 GRAMS

a) You will have a starchy carb at the

first meal of the day

b) You may have your other starchy

carbs any other time of the day

c) Consume healthy fats to help with

HEC

d) For best results workout on a fasted

stomach

DAY 2 - TUESDAY LOW CARB

50 NET GRAMS







HEC


stomach

DAY 3 - WEDNESDAY HIGH CARB

SUGAR BURNERS - 100 NET GRAMS

MIXED BURNERS - 150 NET GRAMS

MUSCLE BURNERS - 200 NET GRAMS





c) Lower healthy fats to make room for

proteins and starchy carbs


stomach

DAY 4 - THURSDAY MEDIUM CARB

SUGAR BURNERS - 75 NET GRAMS

MIXED BURNERS - 125 NET GRAMS

MUSCLE BURNERS - 175 NET GRAMS

a) You will have a starchy carb at the first

meal of the day

b) You may have your other starchy carbs

any other time of the day

c) Lower healthy fats to make room for

proteins and starchy carbs


stomach

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DAY 6 - SATURDAY CHEAT MEAL

a) Workout on a fasted stomach doing the

Leg workout for that week

b) You may have a starchy carb the first meal

of the day

c) All other carbs will come from your cheat

meal

d) If doing the 24 hr fast for Sunday stop

eating by 6-7pm

e) If not doing the 24 hr fast you may adjust

fasting times as you wish

DAY 7 - SUNDAY 24 HOUR FAST (OPTIONAL)

a) You may have water, tea, black coffee

(coconut oil and stevia are fine)

b) Rest as much as possible

c) Break your fast 24 hrs after you last

meal on Saturday

d) Consume proteins, veggies, and 1

serving of starchy carb when breaking

the fast

e) Eat as much as you would like of

nutritious food until you need to fast

again for the 16 hrs on Monday


DAY 7 - SUNDAY 16HR FAST / 8HR FEAST

LOW CARB

a) If you choose not to do the 24hr fast

you will do this fasting instead

b) Rest day low carb or no carb is fine

c) You will have a starchy carb at the first

meal of the day

d) Consume healthy fats to help with HEC

DAY 5 - FRIDAY LOW CARB/CAL

25 NET GRAMS/700 CALS




b) Eat lots of veggies this day to stay

within the low carb and low calorie

guidelines


HEC

d) If you feel shaky or light headed you

may increase calories, but keep carbs

lower

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Supplements

Supplements are completely optional on this program. However, supplements can definitely

give you an edge if you are doing everything else right. If you are interested, here are 3

supplements I strongly recommend for everyone. If you feel you may need additional

supplements please set up a free call with me so we can discuss more options!

FISH OIL

1-2 pills depending on dosage—only an issue for people on blood thinners or

taking aspirin—I recommend PURE or Designs For Health. Pure you may order

directly from the website and Designs for Health I have to order for you.

L-GLUTAMINE

an amino acid that helps with muscle recovery, energy stabilization and gut health

(powdered form in your shakes works well)—5-10g 1x/day depending on your

activity level/weight (larger people dose higher)—I recommend PURE.

BRANCHED-CHAIN AMINO ACIDS (BCAAS)

amino acid supplements that help with balancing energy and muscle maintenance,

but you all will want to take this because it has a huge effect on decreasing cravings

and boosting energy. Dose is 15 grams a day. You can use anytime during the day

and it’s best used post workout after breaking the fast. DO NOT get an

unsweetened version of this, as it is not palatable! I use two different brands

depending on my goal. If looking to lose fat and balance hormones, then try

Momsanity. If looking to build muscle, lose fat, and balance hormones, choose

MRM Watermelon (which has L-Glutamine in it).

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Comments

If you have any questions, come back to these rules.

Basics to remember is non weighted workout you eat

less carbs. Fast 16 hrs each day and feast 8 hrs each

day. This program is designed to use energy from fat

stores when fasting and build muscle when feasting.

The 24 hr fast is to help clean out the body of old

mutated or damaged cells. I am here to support you

and help you so don’t be afraid to reach out and ask

in the FB Group if you need assistance!

THE JOURNEY IS YOURS!

Krissy, CTNC Transformational Hormone Specialist

www.gillayng.com

facebook.com/krissygillay

@krissygillay

[email protected]

LET’S GET SOCIAL!

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