The card tells you what to eat. No options anywhere in your view. Alternatives live in the program document and nowhere else.
Protein never drops below 150 grams. Every day, rest days included.
The window is noon to 8:00 PM. Sixteen fasted, eight fed. Nothing before noon, nothing after 8:00.
Coffee, tea, water and seltzer do not break the fast. Nothing with calories in it before noon, cream included.
Dinner is mostly cooked before you walk in. Home at 6:45 and the window shuts at 8:00, so the protein is the only thing that hits heat on a weeknight.
No fermented foods. Your rule, and the whole library was built around it.
Pasta is legal and it lands on lifting days, where the carbohydrate does work.
Noon is the largest meal of the day. On Saturday and Sunday it is also your post workout meal, because you lift at 11:00.
Every meat is ground except steak. Beef, turkey and chicken all come ground.
Steak is twice a week and only ever at dinner. It never appears at noon. The calendar already places both.
The next meal is the plan. Not the next day, not Monday. The next meal.
You do not eat less tomorrow to make up for it and you do not add cardio to pay it off. Both turn one ordinary evening into a week of damage, and that pattern is the thing that actually ends programs.
Seltzer, any flavour, as many as she wants. Black coffee. Plain tea. Lemons and limes. Vinegar. Mustard. Sugar free hot sauce. Salt and spices.
Pairs run back to back. 1a straight into 1b, then rest.
60 seconds rest inside a pair. 90 seconds between pairs. Set a timer and obey it.
RPE 8 on the working sets. Two reps left in the tank, no grinding.
Top of the rep range on every set means the weight goes up next time. Write it down.
Saturday and Sunday run 45 minutes. Wednesday is capped at 30 and the cap is real.
Treadmill HIIT, 20 minutes. 5 minute walk to warm, then 8 rounds of 30 seconds hard and 90 seconds walk, 3 minutes down. Monday and Thursday.
Rollerblade or long walk, 45 to 60 minutes. Conversational pace the whole way. Tuesday.
11,000 step floor Monday through Sunday, 8,000 on Friday. The extra 3,000 is a 20 minute walk after dinner and it is worth about 120 kcal a day, which is the difference between finishing at 143 and finishing at 141.
Weight dropping more than 2.5 lb a week for two weeks. Three weeks with no movement at all while following the plan. Sleep breaking down. Your period changing or stopping. Feeling light headed in a session. Not wanting to train any more.
None of these mean it failed. They mean the numbers need moving. Call your father.
Inside the window only. Noon to 8:00, same as everything else.
Any time, no permission needed, no accounting for it. It exists so that hungry is never a reason to break the plan.
Going over on vegetables is not a plan break and it never will be.
Boil a dozen eggs. Bake the beef and egg bake, one muffin tin, six of them. Cook the ground beef, turkey and chicken in three batches and portion them on the scale. Roast the broccoli, asparagus and green beans on two sheet pans. Cut the cucumber. Cook rice and potatoes for the first half of the week.
Read tomorrow before bed. Build the car meal. Weigh and pack the 10:30 and the 1:00. Bag by the keys.