Reset Protocol

Trigger Point for Protocol

Whenever vital DEXA targets exceed +10% of Total Mass Targets. or 215 LBS

Vitals: DEXA Targets

  1. Body Fat % = 24.5

  2. Lean Mass = 146

  3. Total Mass / Body Weight = 196

Interventions:

  1. Macro Management

  2. Exercise Output

  3. Lemon Water / ACV

  4. IF / EF Strategies

Sunday 6PM ~ Tuesday Noon - 42 Hour Fast

  1. Sleep Sunday night ~ Try for 8 hours

  2. Monday Morning ~

    • Weigh in first thing and record weight and body fat% ~ Use Weight Guru Scale for tracking weight and BF% + Lean Mass.

    • Track Macros with the Lose It App ~ Set up goals to reflect current plan objectives.

    • Allowed during fasting: Coffee with a splash of heavy cream, ACV Shot, Water with Lemon, Tea.

    • Exercise: At a minimum get a 30 minute walk, stretching. Add Weights or 100 Moves

  3. Tuesday Morning ~

    • Weigh in first thing and record weight and body fat% ~ Allowed during the day: Coffee with a splash of heavy cream, ACV Shot, Water with Lemon, Tea.

    • Weigh in first thing and record weight and body fat% ~ Use Weight Guru Scale for tracking weight and BF% + Lean Mass.

    • Track Macros with the Lose It App ~ Set up goals to reflect current plan objectives.Noon Meal ~ Less but better. This meal should be planned and anticipated consisting of 50 Grams quality protein (Rib Eye) , add some salad greens and compliant dressing if wanted.

    • Evening Meal ~ Add additional 50 Grams of Protein. (Eggs, Beef, Bacon, Chicken Breast)

Wednesday thru Sunday

  1. Sleep Every Night ~ Try for 8 hours

  2. Every Day ~ Last Meal at 6PM ~ Intermittent Fasting Until Noon to 2 PM the following day. Eating Window is Noon to 6 PM ~ Record weight and BF% every morning using

  3. Meal Profile

    • Meal 1 ~ 50 Grams Protein

    • Meal 2 ~ 50 Grams Protein

    • Meal 3 ~ 50 Grams Protein

  4. Compliant Foods

    • Any Time: Beef, Venison, Chicken, Fish (Salmon), Sardines, Tuna, Eggs, Bacon, Butter, Heavy Cream, Coffee, Water, Lemon, ACV Shots, Salad Greens, Home Made Dressing

    • Moderation: Whole Milk ~ Bedtime Swig for Sleep with Magnesium, Cheese, Pecans

    • NO SNACKING