Using The Days

Using The Days

A Days - 50%-50 Days (Healing Days)
B Days - 70%-30 Days (Mixed Days)
C Days - 90% Protein -10% Fat (Lean Days)

GETTING LEAN> More than 10% to Release

 
Phase 1. Acclimation 7-Days
Healing (A) & Mixed (B) days in a 50-50 ratio.
Alternating or:
Monday>Thursday A
Friday>Sunday B
 
Phase 2. Transformation 21-Days
Use Lean Days (C).
Have a Mixed Meal (B) every 4 days.
Have a Healing Day every time you drop 2% or 2kg.
 
Move to <10% plan if you have reached that target or do 1 week of maintenance before returning to the

GETTING LEAN< Less Than 10% To Release

 
Phase 1. Acclimation 7-Days
Mixed & Lean days in a 50-50 ratio.
Alternating or:
Monday > Thursday Mixed (B)
Friday > Sunday Lean (C)
 
Phase 2. Transformation 21-Days
Use Lean days as your base.
Have a Mixed (B) day every 4 days.
Have a Healing meal (C) every time you drop 1% or 1kg scale weight.
 

MAINTAINING LEAN> The Fun Part

Once you've hit your goal you want to use as many Healing Days as you can without deviating from your goal.
 
At this point, you can also experiment with replacing some fat calories with carbohydrates. Particularly if you are closer to 20 than 40 and have a great gut and general health.
 
1% up > return to Lean Days for 2 days or fast for 24 hours.
2% up > return to Lean Days for 4 days or fast for 48 hours.