Continuum StandardThe 150 Standard
 
Monday, Sep 7
Day 1 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1612 kcal · 171 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
For Sep 8: cook tonight and chill
C3 Savory Cottage Bowl
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Sep 8
Day 2 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1699 kcal · 169 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Wednesday, Sep 9
Day 3 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1651 kcal · 168 g protein
TrainSteps: 15,000
Full Body A
1Back squat, 4 x 6
2Dumbbell bench press, 3 x 8
3Single-arm dumbbell row, 3 x 10
4Romanian deadlift, 3 x 8
5Dumbbell lateral raise, 3 x 15
6Weighted plank, 3 x 45 sec
Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Thursday, Sep 10
Day 4 of 28 · Training Day
First, on waking7:00 AM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1651 kcal · 168 g protein
TrainSteps: 15,000
Full Body B
1Trap bar deadlift, 4 x 5
2Neutral grip pulldown, 3 x 8
3Dumbbell walking lunge, 3 x 12
4Incline dumbbell press, 3 x 10
5Cable face pull, 3 x 15
6Ab wheel from the knees, 3 x 10
Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Friday, Sep 11
Day 5 of 28 · Training Day
First, on waking7:00 AM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1704 kcal · 190 g protein
TrainSteps: 15,000
Full Body C
1Barbell hip thrust, 4 x 10
2Chest-supported row, 3 x 12
3Bulgarian split squat, 3 x 10
4Half-kneeling landmine press, 3 x 10
5Lying leg curl, 3 x 12
6Farmer carry, 4 x 40 yards
Cook for tomorrow
For Sep 12: cook tonight and chill
C2 Cold Chicken Plate
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Sep 12
Day 6 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1666 kcal · 172 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
For Sep 13: cook tonight and chill
C1 Cold Shrimp Bowl
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Sep 13
Day 7 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1612 kcal · 171 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead.
Close the dayFour checks
Monday, Sep 14
Day 8 of 28 · Fast Day
First, on waking

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

EatNothing today

Water, electrolytes, black coffee, plain tea. Nothing else.

Sodium 4,000 to 5,000 mg across the day. Potassium 1,000 to 2,000 mg. Magnesium 400 mg in the evening. Three to four liters of water.

TrainSteps: 8,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing to cook ahead.
Close the dayFour checks
Tuesday, Sep 15
Day 9 of 28 · Fast Day
First, on waking

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

EatNothing today

Water, electrolytes, black coffee, plain tea. Nothing else.

Sodium 4,000 to 5,000 mg across the day. Potassium 1,000 to 2,000 mg. Magnesium 400 mg in the evening. Three to four liters of water.

TrainSteps: 8,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing to cook ahead.
Close the dayFour checks
Wednesday, Sep 16
Day 10 of 28 · Fast Day
First, on waking

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

EatNothing today

Water, electrolytes, black coffee, plain tea. Nothing else.

Sodium 4,000 to 5,000 mg across the day. Potassium 1,000 to 2,000 mg. Magnesium 400 mg in the evening. Three to four liters of water.

TrainSteps: 8,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Thursday, Sep 17
Day 11 of 28 · Re-entry, Day 1
First, on waking5:00 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 4 done · 716 kcal · 93 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Sep 18: cook tonight and chill
C1 Cold Shrimp Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Friday, Sep 18
Day 12 of 28 · Re-entry Day 2, on shift
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 4 done · 858 kcal · 113 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Sep 19: cook tonight and chill
C3 Savory Cottage Bowl
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Sep 19
Day 13 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1699 kcal · 169 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Sunday, Sep 20
Day 14 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1704 kcal · 190 g protein
TrainSteps: 15,000
Full Body A at 60% loads
1Back squat, 4 x 6
2Dumbbell bench press, 3 x 8
3Single-arm dumbbell row, 3 x 10
4Romanian deadlift, 3 x 8
5Dumbbell lateral raise, 3 x 15
6Weighted plank, 3 x 45 sec
Straight off the fast. Every lift at sixty percent of your normal working weight, full prescribed reps.
Cook for tomorrow
For Sep 21: cook tonight and chill
C2 Cold Chicken Plate
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Sep 21
Day 15 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1666 kcal · 172 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Tuesday, Sep 22
Day 16 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1681 kcal · 176 g protein
TrainSteps: 15,000
Full Body B
1Trap bar deadlift, 4 x 5
2Neutral grip pulldown, 3 x 8
3Dumbbell walking lunge, 3 x 12
4Incline dumbbell press, 3 x 10
5Cable face pull, 3 x 15
6Ab wheel from the knees, 3 x 10
Cook for tomorrow
For Sep 23: cook tonight and chill
C1 Cold Shrimp Bowl
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Sep 23
Day 17 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1612 kcal · 171 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Thursday, Sep 24
Day 18 of 28 · Recovery Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 4 done · 1311 kcal · 146 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Friday, Sep 25
Day 19 of 28 · Training Day
First, on waking7:00 AM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1681 kcal · 176 g protein
TrainSteps: 15,000
Full Body C
1Barbell hip thrust, 4 x 10
2Chest-supported row, 3 x 12
3Bulgarian split squat, 3 x 10
4Half-kneeling landmine press, 3 x 10
5Lying leg curl, 3 x 12
6Farmer carry, 4 x 40 yards
Cook for tomorrow
For Sep 26: cook tonight and chill
C3 Savory Cottage Bowl
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Sep 26
Day 20 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1699 kcal · 169 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Sunday, Sep 27
Day 21 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1651 kcal · 168 g protein
TrainSteps: 15,000
Full Body A
1Back squat, 4 x 6
2Dumbbell bench press, 3 x 8
3Single-arm dumbbell row, 3 x 10
4Romanian deadlift, 3 x 8
5Dumbbell lateral raise, 3 x 15
6Weighted plank, 3 x 45 sec
Cook for tomorrow
For Sep 28: cook tonight and chill
C2 Cold Chicken Plate
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Sep 28
Day 22 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1666 kcal · 172 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
For Sep 29: cook tonight and chill
C1 Cold Shrimp Bowl
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Sep 29
Day 23 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1612 kcal · 171 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Wednesday, Sep 30
Day 24 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1704 kcal · 190 g protein
TrainSteps: 15,000
Full Body B
1Trap bar deadlift, 4 x 5
2Neutral grip pulldown, 3 x 8
3Dumbbell walking lunge, 3 x 12
4Incline dumbbell press, 3 x 10
5Cable face pull, 3 x 15
6Ab wheel from the knees, 3 x 10
Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Thursday, Oct 1
Day 25 of 28 · Rest Day
First, on waking7:00 AM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 4 done · 1311 kcal · 146 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Friday, Oct 2
Day 26 of 28 · Training Day
First, on waking7:00 AM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1651 kcal · 168 g protein
TrainSteps: 15,000
Full Body C
1Barbell hip thrust, 4 x 10
2Chest-supported row, 3 x 12
3Bulgarian split squat, 3 x 10
4Half-kneeling landmine press, 3 x 10
5Lying leg curl, 3 x 12
6Farmer carry, 4 x 40 yards
Cook for tomorrow
For Oct 3: cook tonight and chill
C3 Savory Cottage Bowl
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Oct 3
Day 27 of 28 · Shift Day
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1699 kcal · 169 g protein
TrainSteps: 15,000

No lifting. Twelve hours on the floor is the movement, and most of the step count comes with it.

Cook for tomorrow
Nothing to cook ahead. Tomorrow cooks fresh.
Close the dayFour checks
Sunday, Oct 4
Day 28 of 28 · Training Day, Late
First, on waking4:30 PM

Then a front photo and a back photo. Send all three to Brad. He does the tracking.

Eat0 of 5 done · 1681 kcal · 176 g protein
TrainSteps: 15,000
Full Body A
1Back squat, 4 x 6
2Dumbbell bench press, 3 x 8
3Single-arm dumbbell row, 3 x 10
4Romanian deadlift, 3 x 8
5Dumbbell lateral raise, 3 x 15
6Weighted plank, 3 x 45 sec
Cook for tomorrow
Nothing to cook ahead.
Close the dayFour checks

Hunger Plate

Hungry and the next meal is a long way off. This is the answer, any hour, any day, no permission needed.

The Hunger Plate
5 oz shrimp · 150 g cucumber · 60 g sauerkraut · 1 tsp olive oil
211 kcal · 35 g protein

Eating this is executing the plan. It is not a break, it does not need logging as a miss, and it never counts against you.

The whole reason it exists: appetite with nowhere legal to go is what turns one hungry night into three days off plan.

Standing Rules

One · The card is the plan

Whatever is on today's card is what you eat. Every portion is already solved against the day's numbers.

Two · Read tomorrow tonight

Check Cook for tomorrow before bed and the next day is handled. This is the one habit that makes the block work.

Three · Vegetables are prescribed, not unlimited

Cucumber, kimchi, sauerkraut, pickles, baby spinach, broccoli, at the weights on the card. Going over is not a plan break and never will be. Nothing here is called unlimited on purpose, because that quietly teaches you to eat all day.

Four · Not counted, not listed

Essence seltzer waters, any flavour, as many as you want. Black coffee, plain tea, lemons and limes, vinegar, mustard, sugar-free hot sauce, salt and every spice in the cabinet.

Five · Weigh and photograph every morning

First thing on waking, before anything else. On a shift day that is 4:30 in the afternoon. Send it and forget it. Brad reads the trend, you never have to.

Six · A bad day ends the same day

The next meal is back on plan. Not the next day, not Monday. Two misses in a row is a phone call to Brad, not a restart.

The fast · September 14 to 17

Three cards have no food on them. Water, black coffee, plain tea, electrolytes. It breaks at 5:00 PM on Thursday the 17th and that card tells you exactly how to come back in.

Shopping

Computed from the exact portions on the cards. Protein is cooked weight, so buy roughly a quarter more raw.

Week 1 · Sep 7 to Sep 13

whole eggs
21
egg whites
28
salmon
8 oz (0.5 lb)
shrimp
16 oz (1.0 lb)
chicken thigh
27 oz (1.7 lb)
90/10 ground beef
32 oz (2.0 lb)
sirloin
9 oz (0.6 lb)
Greek yogurt 0%
1.2 kg
cottage cheese 2%
450 g
avocado
4 whole
blueberries
480 g
raspberries
100 g
almonds
20 g
white rice
225 g
white potato
785 g
butternut squash
300 g
cucumber
1.1 kg
kimchi
180 g
sauerkraut
180 g
dill pickle
2 spears
baby spinach
720 g
broccoli
2.1 kg
olive oil
8 tsp

Week 2 · Sep 14 to Sep 20

whole eggs
10
egg whites
12
salmon
4 oz (0.3 lb)
shrimp
23 oz (1.4 lb)
chicken thigh
5 oz (0.3 lb)
90/10 ground beef
9 oz (0.6 lb)
sirloin
5 oz (0.3 lb)
Greek yogurt 0%
200 g
cottage cheese 2%
450 g
avocado
1 whole
blueberries
80 g
raspberries
100 g
almonds
20 g
white rice
75 g
white potato
110 g
butternut squash
150 g
cucumber
600 g
kimchi
120 g
dill pickle
2 spears
baby spinach
440 g
broccoli
1.2 kg
olive oil
8 tsp

Week 3 · Sep 21 to Sep 27

whole eggs
21
egg whites
28
salmon
12 oz (0.8 lb)
shrimp
11 oz (0.7 lb)
chicken thigh
31 oz (1.9 lb)
90/10 ground beef
18 oz (1.1 lb)
sirloin
14 oz (0.8 lb)
Greek yogurt 0%
1.2 kg
cottage cheese 2%
450 g
avocado
4 whole
blueberries
320 g
raspberries
300 g
almonds
60 g
white rice
300 g
white potato
510 g
butternut squash
150 g
cucumber
1.4 kg
kimchi
60 g
sauerkraut
180 g
dill pickle
2 spears
baby spinach
1.0 kg
broccoli
1.6 kg
olive oil
8 tsp

Week 4 · Sep 28 to Oct 4

whole eggs
21
egg whites
28
salmon
8 oz (0.5 lb)
shrimp
17 oz (1.1 lb)
chicken thigh
27 oz (1.7 lb)
90/10 ground beef
23 oz (1.4 lb)
sirloin
14 oz (0.8 lb)
Greek yogurt 0%
1.0 kg
cottage cheese 2%
675 g
avocado
4 whole
blueberries
400 g
raspberries
200 g
almonds
40 g
white rice
225 g
white potato
510 g
butternut squash
300 g
cucumber
1.2 kg
kimchi
120 g
sauerkraut
180 g
dill pickle
2 spears
baby spinach
920 g
broccoli
1.8 kg
olive oil
10 tsp
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