NOTICE
The information in this book is meant to supplement, not replace, proper exercise
training. All forms of exercise pose some inherent risks. The author advises readers to
take full responsibility for their safety and know their limits. Before practicing the
exercises in this book, be sure that your equipment is well maintained, and do not take
risks beyond your level of experience, aptitude, training, and fitness. The exercise and
dietary programs in this book are not intended as a substitute for any exercise routine or
dietary regimen that may have been prescribed by your doctor. As with all exercise and
dietary programs, you should get your doctor’s approval before beginning.

© 2012 Chad Waterbury LLC

All rights reserved. No part of this publication may be reproduced or transmitted in any
form or by any means, electronic or mechanical, including photocopying, recording, or
any other information storage and retrieval system, without the written permission of the
author.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 

  2  
  
 
 
 
 
 
 
 
 
 

Thanks to the following guys for sharing their knowledge with me:

Ori Hofmekler

Dr. John Berardi

 
 
 
 
 
 
 
 
 
 
 
 

  3  
SECTION I: When More isn’t Better
Two Gutsy Pioneers
In the early part of the 20th century a Russian microbiologist, Dr. Elie
Metchnikoff, coined the phrase "death begins in the gut." That's
probably the most important statement you'll ever hear, whether you
want to gain muscle, lose fat or recover faster.
Metchnikoff was the first guy to figure out that an unhealthy
gastrointestinal (GI) tract can have far-reaching and deleterious effects
on a person’s physiology. In fact, he believed that eating yogurt and
similar dairy products could improve longevity by providing the gut
with healthy bacteria to stave off disease.
This was quite a revelation a century ago. Indeed, his views on
the relationship between GI health, longevity and a strong immune
system were in stark contrast to what most physiologists thought were
true at the time.
But Metchnikoff was right. For all his pioneering research in the
field of gut bacteria he was awarded the Nobel Peace Prize in 1908.
Fast-forward 94 years.
In 2001, a self-taught biologist, Ori Hofmekler, released The
Warrior Diet book. It consisted of a nutrition plan where 20 hours of
undereating (ie, little or no food) were followed by four hours of
overeating. His strategy was to eat like a peasant during the day and
feast like a king at night.
Ori believed that 16 or more hours of semi-fasting would detox
the body and take stress off the gut. This was followed by a big meal at

  4  
night when the gut was prepared to assimilate the nutrients for growth
and repair. He believed this 24-hour cycle would cause favorable
changes to a person’s physiology.
At the time, virtually every nutritionist was recommending a very
different approach. The norm was to eat small, frequent meals
throughout the day. This “eat every three hours” approach was thought
to be a significant improvement over the “three square meals” that
preceded it.
The two biggest selling points of eating six small meals per day
were purported to be better blood sugar control and a steady supply of
nutrients to the body for energy and repair. If you went more than three
hours without food the body would go into “starvation” mode and store
an excessive portion of the next meal as fat. If you ate a huge meal
you’d end up with the same result: fat storage due to an excess of
calories in one sitting. The thought of eating this huge meal at night
would only make things worse - much worse.
So when Ori came out with The Warrior Diet it flew smack in the
face of what was considered the ideal approach to nutrition. The
concept of going for long periods of time with little or no food
followed by a big meal (at night!) was considered nutritional heresy.
And many experts seemed to agree.
I was one of those people.
I didn’t read The Warrior Diet when it first came out in 2001. But
there was plenty of chatter about the book in my world, so I definitely

  5  
knew about it. In fact, some of my colleagues that I respected most –
Pavel Tsatsouline, for one – had high praise for the diet.
However, my clients were getting good results with small,
frequent meals so I had no reason to try a different approach. I was also
satisfied and accustomed to eating every three hours.
A few years passed and I eventually moved to Santa Monica in
2007. As I continued to research new ways to improve my client’s
training and recovery through nervous system enhancement, I kept
being led back to research on GI health and how it can hinder or
improve the nervous system. I soon became fascinated with GI health.
Specifically, I became fascinated how excessive inflammation
can limit fat loss, muscle growth and recovery. This same year three
studies came out that showed how fasting can reduce some the best-
known markers of inflammation such as C-reactive proteins, along with
homocysteine, a cardiovascular risk factor (1,2,3).
By the spring of 2010 I had accumulated enough research on
intermittent fasting to give it a trial run. I felt my clients and I could use
an anti-inflammatory approach to nutrition. Even though we all ate
pretty clean, we also felt that our guts weren’t as healthy as they should
have been. So I finally purchased The Warrior Diet and put Ori’s
principles into play because I always try out a new system before
giving it to any of my clients.
Within three days I felt better than ever. By the third day my
workouts were enhanced, most of the nagging joint pain I learned to
live with was gone, and my energy and focus were at an all-time high.

  6  
 Ori was definitely on to something good with The Warrior Diet.
Since his book came out there have been countless variations on his
approach to nutrition, especially in recent years. Indeed, it’s stood the
test of time. And just like Dr. Elie Metchnikoff, he ended up being a
pioneer in the field of physiology.
Before I outline how I design nutritional plans for muscle growth
or fat loss, it’s important to first understand the nervous system’s role
in giving you those results.

The Nervous System’s Yin and Yang

The nervous system is made up of two primary parts: central nervous
system and peripheral nervous system. The central nervous system
consists of the brain and spinal cord, while the peripheral nervous
system is made up of all the neurons that exit the spinal cord to control
your muscles and organs.
Think of the central nervous system as the commander, the
peripheral nervous system as the walkie-talkie, and the muscles and
organs as the troops that go into action after they receive the message.
When it comes to nutrition and your ability to assimilate
nutrients, a clear understanding of the peripheral nervous system is
paramount. It’s made up of two systems: somatic (voluntary) and
autonomic (involuntary).
The autonomic nervous system is mostly out of your conscious
control. It regulates many involuntary actions such as heart rate,
breathing and digestion. This autonomic system is broken down into

  7  
two subdivisions: the sympathetic and parasympathetic nervous
systems.
The sympathetic nervous system is what gets maximally
activated if you accidentally step in front of an oncoming bus. Your
heart rate immediately boosts, pupils dilate, the lungs suck in more
oxygen, and blood flow can increase to your muscles by up to 1200%.
In other words, when the sympathetic nervous system is turned up
you’re ready for some serious action. This is why it’s called the “fight
or flight” system.
The parasympathetic nervous system has an opposite effect on
many of those functions. When it’s activated your heart rate slows and
the lungs take in less oxygen, as two examples.
But what’s most relevant to this discussion is the
parasympathetic’s role in digestion and assimilation of nutrients. When
this system is activated it stimulates salivary flow and movement
through the GI tract. When you eat, blood flow is shuttled away from
your skeletal muscles to the gut so you make use of those nutrients.
This lack of blood flow to the skeletal muscles is the reason your
mother told you not to swim after you eat.
Because of the parasympathetic nervous system’s ability to relax
your body and assimilate the nutrients you eat, it’s referred to as the
“rest and digest” system. Your desire to lie on the couch and watch
football for hours after a big Thanksgiving dinner was not as much the
tryptophan from the turkey as it was the calming “rest and digest”
effect from the parasympathetic nervous system.

  8  
Make the Switch
What we’ve covered so far are the two primary roles the sympathetic
and peripheral nervous system play. The sympathetic provides the
energizing “fight or flight” response, and the parasympathetic division
has the calming “rest and digest” effect.
So based on that information, which system would you want to
have activated during the day? Which one at night? Those are easy
answers, of course. You want to feel the energizing effects of the
sympathetic nervous system during the day for work and training, and
then be able to relax and sleep well at night when the parasympathetic
division is resting and digesting.
You now know that eating a meal will turn on the
parasympathetic’s calming effect. It’s why you get tired after your big
lunch. So what activates the sympathetic nervous system’s energy-
boosting effect without the need to sprint frantically from a knife-
wielding assailant?
Fasting.
You already knew this, even if you didn’t realize it. Think back
to the last time you got hungry and were prepared to eat but something
stopped you, whether it was a work emergency or traffic jam. You
wanted food, but soon after you crossed a threshold where you were no
longer hungry. In fact, after another 10 minutes you felt a kind of
energizing buzz. That was the sympathetic nervous system at work.

  9  
 When you consider how the nervous system functions in the face
of a big meal or hunger, you immediately understand why Ori
recommends little or no food during the day and a big meal at night.
The fasting phase is the key component of his approach. It’s what
makes everything else work. After all, if you added a big meal at night
to a frequent eating plan you’d get fat in a hurry. But you can’t stop
eating and expect to gain muscle. The fasting should be intermittent
within each 24-hour cycle.

Intermittent Fasting
Before I took the stage to present at Perform Better in June of 2012, I
watched my buddy, Dr. John Berardi, give a talk on intermittent fasting
(IF). John is one of the most highly respected nutrition experts on earth,
so I was intrigued to hear him cover the potential benefits of IF:

Reduced:
Blood lipids (triglycerides and LDL)
Blood pressure (sympathetic/parasympathetic)
Inflammation (CRP, IL-6, TNF, BDNF and more)
Oxidative stress (protein, lipid and DNA damage)
Risk of cancer
Increased:
Cell turnover and repair (called autophagocytosis)
Fat burning (fatty acid oxidation later in the fast)
Growth hormone (increased later in the fast)
Metabolic rate (later in the fast via epi/norepi)

  10  
Improved:
Appetite control (PPY and ghrelin)
Blood sugar control (increased insulin sensitivity)
Cardiovascular function (ischemic injury to the heart)
Chemotherapy (higher doses more frequently)
Neurogenesis/plasticity (neurotoxin protection)

So what does all this science have to do with gaining muscle or losing
fat? A lot. But first we need to go back in time.

Gut Check
Anthropologists estimate that modern humans have been around for
about 200,000 years. However, it’s only been in the last 100 years or so
that food has been more readily available.
So if you’ve been following a frequent meal plan, and if you
suspect that your gut health probably isn’t up to par because of
bloating, gas, fatigue, constipation, diarrhea or a laundry list of other
factors, you could be feeding the GI tract more often than it’s designed
to handle. It’s easy to make the case that our guts haven’t evolved to
withstand the stress from being crammed with food every few hours.
Now consider the chemicals and additives in many of the
processed foods you eat. These have only been around for 50 years or
so. You might believe you’re doing the gut a favor because you eat
unprocessed foods; however, many of these chemicals are in the protein
powders you probably use.

  11  
 Check the ingredients label on your whey protein powder. If it
reads anything but “whey protein concentrate,” it’s safe to say it
probably contains additives your body isn’t designed to handle.
Do you take a multi-vitamin? Recent research has shown no
benefit in taking a daily multi when they analyzed disease and other
risk factors. In fact, Dr. David Katz from the Yale University School of
Medicine states, “There is even a small body of evidence that may
suggest harm from a multi-vitamin.”
Most multi-vitamins are made with isolated nutrients in a lab.
Given that it wasn’t until the last 50 years that we started ingesting
these isolated nutrients, it’s no wonder our GI tract probably sees them
as foreign invaders. Research supports this notion.
Dr. Marian Neuhouser sums it up perfectly by stating, “The
vitamin C in a multivitamin is likely just not as effective as the vitamin
C in a citrus fruit, where it's also surrounded by fiber and flavonoids
and carotenoids. All these nutrients working together is what really
keeps you healthy.”
However, I do recommend a daily multi-vitamin if it’s plant-
based. This keeps the nutrients in their natural state where they’re
bound to the other nutrients that support assimilation. I’ll get to that in
the supplement section.
In summary, if you’re eating frequently or ingesting nutrients that
your body sees as foreign invaders, you might be doing your body
more harm than good. As you now know, the gut has far-reaching
effects, just like Dr. Metchnikoff discovered.

  12  
SECTION II: The Waterbury Diet
Building on The Warrior Diet
I’ve already discussed why I became a fan of The Warrior Diet. That
diet, and the research I did leading up to it, made me realize that for
lean muscle growth and faster recovery you must respect the gut. When
it’s unhealthy, it’s tough to build muscle and train more often.
How do you know if your gut isn’t as healthy as it should be?
You could do a myriad of tests from your doctor to analyze stool
samples, and all that “fun” stuff. Or you could just trust me. If you have
problems with gas, bloating, indigestion, fatigue, muscle growth, and
recovery, it’s safe to assume that your gut could use some help.
Specifically, it could use a break. That’s why the Waterbury Diet is
based on infrequent meals.
Now, no one ever grew bigger muscles by going 20 hours
without any nutrients. The main reason such an extended time without
food can waste muscle is because the body is looking for amino acids
for protein synthesis.
In the past, bodybuilders would ingest whey protein between
meals, or every few hours, to provide a constant flow of amino acids
into the body. But research shows that less frequent protein intake is
actually more effective at boosting protein synthesis.
So let’s build on the original plan popularized by Ori Hofmekler
where he recommends a 20-hour fast followed by a four-hour feeding
window.

  13  
 During that 20-hour period you’ll have two servings of whey
protein. The fast lowers circulating levels of amino acids, and then 20-
30 grams of whey quickly increases those levels due to its fast
absorption rate. This “pulse” of amino acids is an excellent way to
increase protein synthesis.
Since other protein powders such as casein or a whey-casein
blend can absorb more slowly, they’re not the best option. Even if a
casein has been hydrolyzed to absorb more quickly, I still favor whey
because it contains natural immune-boosting enzymes that casein can’t
match. Whey also contains the greatest proportion of branched chain
amino acids, especially leucine, in a natural form. The key is to use a
high-quality organic whey that only reads “whey protein concentrate”
on the label.
Now, the Waterbury Diet isn’t just two pulses of whey during the
day followed by a big meal at night – that’s essentially The Warrior
Diet. Every other day you’ll eat two meals instead of one.
When I heard Dr. Berardi speak on intermittent fasting he
outlined the nutrition plan he was following at the time. It consisted of
a 16-hour fast followed by two meals within an eight-hour period. I was
intrigued by the approach (you can’t argue with his results), so I started
cycling my clients’ diets between one and two meals per day. The most
substantial benefit was muscle gain.
The latest version of the Waterbury Diet was born. Let’s go over
the details.

  14  
Waterbury Diet Overview
When fast muscle growth is the goal, the Waterbury Diet alternates
between the Warrior-style approach Ori Hofmekler made famous along
with the two-meals-per-day plan John Berardi covered in his seminar.
This is the bare-bones structure of the Waterbury Diet:

• Day 1: a 20-hour fast with two pulses of whey followed by

a four-hour feeding window.
• Day 2: a 16-hour fast followed by two meals within an
eight-hour period.

From here, the timing of your training, protein pulses, and meals can
have a significant impact on muscle growth. Before I get to the outline
of the Waterbury Diet, I’ll discuss your meals.
First, there’s no counting of calories, protein, carbs, or fat on this
plan. You’ll eat until you’re completely satisfied at each meal. The only
guidelines I give relate to the cycling of carbohydrates and the balance
of food on your plate. You’ll either eat protein/vegetables/carbs or
protein/vegetables/fat at each meal.

Protein: the norm is to recommend one gram per pound of lean body
mass. So a 200-pound guy with 12% body fat would eat 176 grams of
protein each day. I’ve found that it’s not necessary to eat that much
protein on this plan, probably because your body can make better use of
what you give it. Periods of fasting followed by quality protein intake

  15  
have shown to be a more effective way to gain muscle. As long as
you’re within 75% of that number you’ll build muscle.
The results my client’s have achieved demonstrate that you can
eat fewer total grams of protein per day and build plenty of muscle, if
you have at least 16 hours of fasting each day with pulses of whey
protein.

Ideal protein sources: wild fish, organic chicken, organic turkey, whole
eggs, buffalo/bison, grass-finished beef, raw cheese, and organic whey.
I prefer my clients to limit red meat to twice per week since it can cause
a pro-inflammatory response.

Carbohydrates: a low-carb approach to nutrition has been the trend

ever since Dr. Atkin’s brought his diet to the world. There’s good
reason why that diet gained some much traction: the world is full of fat
people who generally need fewer carbs.
But when you need to build muscle fast, an extremely low-carb
diet will make the task much more difficult. That’s why this version of
the Waterbury Diet for muscle growth favors carbohydrates. If you
stick to unprocessed carbs you’ll build lean muscle more quickly. Fruit
juices are not recommended except for organic tart cherry juice post-
workout. All other carbs should be limited to the following list.

Ideal carbohydrate sources: sweet potatoes/yams, quinoa, oatmeal,

fresh fruit, white rice, brown rice, white potatoes, and organic tart
cherry juice.

  16  
Vegetables: some people might categorize vegetables under
“carbohydrates,” but they deserve a section of their own. For starters,
there’s no such thing as an bad vegetable, as Dr. Jonny Bowden likes to
say. They contain tons of nutrients that support protein digestion,
recovery, and energy. Another benefit of vegetables is that it’s virtually
impossible to overeat them.

Ideal vegetables: they’re all great but some that should be prioritized
are: asparagus, beets, broccoli, cabbage, carrots, cauliflower, kale,
onions, and spinach.

Fats: eating enough healthy fat is essential for supporting the

hormones that build muscle. You’ll get a good dose of healthy fats
from the protein sources I mention (nothing beats wild fish), but it’s
also important to add the following foods to your protein/vegetables/fat
meal.

Ideal fat sources: nuts, seeds, avocado, raw cheese, extra virgin olive
oil, coconut oil, and any oil made from nuts (except peanuts).

Dairy: I’m not a big fan of most dairy products because I believe our
guts haven’t evolved to withstand them. However, fresh dairy can
contain a healthy dose of calcium that’s necessary for metabolic health.
If you don’t experience any gas, bloating or indigestion, certain dairy
products such as greek yogurt, raw milk, and cottage cheese can help
you build lean muscle. These foods can be added to your
protein/vegetables/carbohydrate meals.

  17  
Supplements
The following is a list of the specific supplements I recommend, and a
few others worth considering.

Defense Nutrition’s Organic Warrior Whey: Adding whey protein to

your nutrition plan will significantly improve muscle growth. One of
the main reasons is because it has the highest PDCAAS rating of all
proteins (that acronym stands for “protein digestibility corrected amino
acid score”).
But most of the whey proteins out there are garbage. They either
contain added chemicals or their form has been changed to an isolate or
hydrolysate. What you need is a whey protein concentrate because it
contains all the naturally-occurring enzymes and immunofactors to
build muscle and speed recovery.
Defense Nutrition makes the best organic whey protein on the
market. It’s not only the highest-quality version I’ve found, but it tastes
rich and creamy. With your first drink you’ll realize how chemically-
laden those other protein powders taste.

Where to get it? Go to the Defense Nutrition page at this link.

Defense Nutrition Multi-vitamin/mineral: I used to take a multi-

vitamin every day for years. Then I stopped and I felt better. What I
didn’t appreciate at the time was the fact that those vitamins weren’t in
their natural form and bound to the other nutrients and enzymes that

  18  
allows your gut to assimilate the nutrients. My gut probably considered
them foreign invaders.
Then Ori Hofmekler came along and created a plant-based multi-
vitamin/mineral supplement. Since my clients and I started taking it
two years ago, our workouts, recovery, and health have improved. I
recommend you take it first thing each morning. Since it’s plant-based
your body will recognize it as a food so you can take it on an empty
stomach.

Where to get it? Go to the Defense Nutrition page at this link.

Ionic Liquid Magnesium: The function of your nervous system,

muscle, and metabolism rely heavily on magnesium. In fact,
magnesium contributes to over 300 biological processes in your body.
But there are two problems. First, most people are deficient in
magnesium. Second, your body can’t assimilate magnesium from most
of the supplements out there. In other words, an effective delivery
system is necessary to get magnesium from your gut to your tissues.
I’ve used various forms of high-quality magnesium over the
years such as the spray version from Ancient Minerals that’s applied to
your skin. But a spray can sometimes be a sticky mess.
The version I currently favor is made by Mineralife. This product
is bound to 72 other naturally-occurring trace minerals so it assimilates
well. And since it’s in liquid form it can be put in water at night before
bed.
Where to get it? Go to their magnesium page at this link.

  19  
Day 1 Nutrition Plan for Muscle (afternoon/evening training)
Plan: 20-hour fast/4-hour feed
Meal: protein/vegetables/carbs (PVC)

As soon as you wake up (7am): chew a palmful of fresh parsley or

cilantro to neutralize morning acidity. Take 4 Defense Nutrition multi-
vitamins with a full glass of water.
Mid-morning (10am): drink 1-2 scoops of Organic Warrior Whey
mixed in water. If you’re doing a Targeted HFT plan, drink this protein
immediately after your mini-workout.
Mid-afternoon (somewhere between 3-5pm): drink 1-2 scoops of
Organic Warrior Whey mixed in water if it’s a day you don’t train. If
you do train, drink 1 scoop of Organic Warrior Whey in water 15-20
minutes before your full-body HFT workout. If you’re doing a Targeted
HFT plan, put that mini-session at the beginning of your workout.
Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams
of creatine to the drink.
PVC Dinner (within 90 minutes of post-workout drink): eat all the
protein, vegetables, and carbs you want. Have fruit for dessert. Take
fish oil with this meal. After the meal you can eat again if it’s within
the four-hour window.

Before bed: take magnesium

How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before dinner (drink it fast
because it’ll gel quickly). Second, alternate between a PVC dinner and
a PVF dinner for this day. So days 1, 5 and 9 will have carbs and days
3 and 7 won’t. Also, take Defense Nutrition’s Tenacious Fat Loss
vitamins in the morning on an empty stomach. Get them at this link.

  20  
Day 1 Nutrition Plan for Muscle (morning training)
Plan: 20-hour fast/4-hour feed
Meal: protein/vegetables/carbs (PVC)

As soon as you wake up: chew a palmful of fresh parsley or cilantro to

neutralize morning acidity. Take 4 Defense Nutrition multi-vitamins
with a full glass of water.
15-20 minutes before morning workout: drink 1 scoop of Organic
Warrior Whey mixed in water.
Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams
of creatine to the drink.
Mid-afternoon (somewhere between 3-5pm): drink 1-2 scoops of
Organic Warrior Whey mixed in water if it’s a day you don’t train. If
you’re doing a Targeted HFT plan, take the protein immediately after
your mini-workout.
PVC Dinner: eat all the protein, vegetables, and carbs you want. Have
fruit for dessert. Take fish oil with this meal. After the meal you can eat
again if it’s within the four-hour window.
Before bed: take magnesium

How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before dinner (drink it fast
because it’ll gel quickly). Second, alternate between a PVC dinner and
a PVF dinner for this day. So days 1, 5 and 9 will have carbs and days
3 and 7 won’t. Also, take Defense Nutrition’s Tenacious Fat Loss
vitamins in the morning on an empty stomach. Get them at this link.

  21  
Day 2 Nutrition Plan for Muscle (afternoon/evening training)
Plan: 16-hour fast/8-hour feed
Meal 1: protein/vegetables/fat (PVF)
Meal 2: protein/vegetables/carbs (PVC)

As soon as you wake up (7am): chew a palmful of fresh parsley or

cilantro to neutralize morning acidity. Take 4 Defense Nutrition multi-
vitamins with a full glass of water.
Mid-morning (10am): drink 1-2 scoops of Organic Warrior Whey
mixed in water. If you’re doing a Targeted HFT plan, drink this protein
immediately after your mini-workout.
PVF Lunch: eat all the protein, vegetables, and fat you want.

15-20 minutes before workout: drink 1 scoop of Organic Warrior

Whey in water 15-20 minutes before your full-body HFT workout. If
you’re doing a Targeted HFT plan, put that mini-session at the
beginning of your full-body workout.
Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams
of creatine to the drink.
PVC Dinner (within 90 minutes of post-workout drink): eat all the
protein, vegetables, and carbs you want. Have fruit for dessert. Take
fish oil with this meal. After the meal you can eat again if it’s within
the four-hour window.
Before bed: take magnesium

How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before each meal (drink it fast
because it’ll gel quickly). Second, take Defense Nutrition’s Tenacious
Fat Loss vitamins in the morning on an empty stomach. Get them at
this link.

  22  
Day 2 Nutrition Plan for Muscle (morning training)
Plan: 16-hour fast/8-hour feed
Meal 1: protein/vegetables/fat (PVF)
Meal 2: protein/vegetables/carbs (PVC)

As soon as you wake up: chew a palmful of fresh parsley or cilantro to

neutralize morning acidity. Take 4 Defense Nutrition multi-vitamins
with a full glass of water.
15-20 minutes before morning workout: drink 1 scoop of Organic
Warrior Whey mixed in water.
Post-workout: drink 2 scoops of Organic Warrior Whey mixed with 6
ounces of tart cherry juice and 6 ounces of water. You can add 5 grams
of creatine to the drink.
PVF Lunch: eat all the protein, vegetables, and fat sources you want.

Mid-afternoon (somewhere between 3-5pm): drink 1-2 scoops of

Organic Warrior Whey mixed in water if it’s a day you don’t train. If
you’re doing a Targeted HFT plan, take the protein immediately after
your mini-workout.
PVC Dinner: eat all the protein, vegetables, and carbs you want. Have
fruit for dessert. Take fish oil with this meal. After the meal you can eat
again if it’s within the four-hour window.
Before bed: take magnesium

How to Modify for Fat Loss: First, mix two tablespoons of ground chia
seeds in water and drink 20-30 minutes before each meal (drink it fast
because it’ll gel quickly). Second, take Defense Nutrition’s Tenacious
Fat Loss vitamins in the morning on an empty stomach. Get them at
this link.

  23  
Q:  What  if  I  get  extremely  hungry  during  the  fast?  Is  there  
anything  I  can  eat?  

A:  Yes,  you’re  free  to  eat  a  handful  of  berries  (any  variety)  or  juice  
vegetables  for  their  enzyme-­‐boosting  properties.  Hunger  will  
subside,  but  extreme  hunger  is  probably  due  to  a  lack  of  nutrients.  
Choose  berries  or  a  fresh  vegetable  juice  concoction  (not  V-­‐8)  and  
you’ll  provide  your  body  with  the  most  nutrients  with  the  fewest  
calories.    
 
Q:  Can  I  use  branched  chain  amino  acids  (BCAAs)  during  the  
day  instead  of  whey?  

A:  Some  people  have  an  intolerance  to  whey,  even  if  it’s  a  high-­‐
quality  version.  For  them,  BCAAs  are  a  viable  option.  However,  
BCAAs  are  free-­‐form  amino  acids  that  aren’t  bound  to  the  other  
nutrients  and  enzymes  like  they  are  in  whey.  So  it’s  possible  your  
body  won’t  make  use  of  the  BCAAs  nearly  as  well.  If  you  choose  
BCAAs,  take  five  grams  worth  in  place  of  whey  protein.    
 
Q:  I’m  allergic  to  any  form  of  dairy  or  whey.  Can  I  use  a  vegan  
protein  powder  instead?  

A:  Yes.  The  key  is  to  supplement  the  protein  powder  with  enough  
BCAAs  to  match  whey.  Each  20-­‐gram  serving  of  whey  contains  five  
grams  of  BCAAs  you  ‘ll  need  to  make  up  the  difference  with  BCAA  
pills  or  powders.    

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Q:  Can  I  have  my  big  meal  in  the  morning  and  fast  the  rest  of  
the  day,  or  move  the  structure  of  the  plan  to  different  times?  

A:  Theoretically,  you  can  derive  all  the  benefits  of  this  style  of  
eating  no  matter  where  your  fasting  and  feeding  phases  are.  
However,  if  you  have  a  big  meal  in  the  morning  it  will  turn  on  the  
parasympathetic’s  “rest  and  digest”  response  and  you’ll  be  sluggish.    
 
Q:  Should  I  supplement  with  Vitamin  D?  

A:  My  views  on  supplementing  vitamin  D  have  shifted  recently.  I’ve  

found  no  real  benefit  in  having  my  clients  take  it,  no  matter  how  
high  the  dosage.  My  advice  is  to  get  as  much  sun  as  you  can.  That’s  
how  you  naturally  boost  vitamin  D,  with  the  added  benefit  of  
enhancing  CNS  health.    If  you’re  worried  about  a  sunburn,  take  8mg  
of  astaxanthin  that  day.  It’ll  do  wonders  for  preventing  a  sunburn.  
But  if  you  can’t  ever  get  to  the  sun,  see  if  vitamin  D  helps  you  feel  
better.    
 
Q:  How  much  water  should  I  drink?  Can  I  have  coffee  or  tea?  

A:  Your  urine  should  always  be  clear.  If  it’s  not,  you  need  more  
water.  Black  coffee  and  unsweetened  black,  green,  or  white  tea  can  
be  part  of  this  nutrition  plan.  Just  go  easy  on  the  coffee.    
 
 
 

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 References
1.  Gjedsted  J,  et  al.  (2007)  Effects  of  a  3-­‐day  fast  on  regional  lipid  and  glucose  
metabolism  in  human  skeletal  muscle  and  adipose  tissue.  Acta  Physiol  191:  205-­‐216.  

2.  Johnstone  AM.  (2007)  Fasting  -­‐  the  ultimate  diet?  Obesity  Reviews  8:  211-­‐222.  

3.  Aksungar  FB,  et  al.  (2007)  Interleukin-­‐6,  C-­‐Reactive  Protein  and  Biochemical  
Parameters  during  Prolonged  Intermittent  Fasting.  Ann  Nutr  Metab  51:  88-­‐95.  
 
 

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