Continuum StandardThe 150 Standard
 
Friday, Oct 9
Day 1 of 65 · 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 · 1498 kcal · 166 g protein
TrainSteps: 18,000
Full Body A
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 3 x 45 sec
Cook for tomorrow
For Oct 10: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Oct 10
Day 2 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Oct 11: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Oct 11
Day 3 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body C
1Front squat 4 x 6
2Incline dumbbell press 3 x 10
3Hip thrust 4 x 8
4Chest-supported row 3 x 12
5Side plank 3 x 30 sec each
Cook for tomorrow
Tomorrow is a fast day. Nothing to cook.
Electrolytes on the counter where you will see them.
Close the dayFour checks
Monday, Oct 12
Day 4 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Tuesday, Oct 13
Day 5 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Wednesday, Oct 14
Day 6 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Thursday, Oct 15
Day 7 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Friday, Oct 16
Day 8 of 65 · Breaking the Fast
First, on waking5:00 PM

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

Eat0 of 3 done · 656 kcal · 98 g protein
TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
For Oct 17: cook tonight and chill
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Oct 17
Day 9 of 65 · Re-entry 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 · 1059 kcal · 113 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Oct 18: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Oct 18
Day 10 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body D at 60% loads
1Goblet squat 4 x 10
2Push-up 4 x max
3Hip hinge, light 3 x 12
4Single-arm row 3 x 12 each
5Carry 4 x 40 yards
Straight off the fast. Every lift at sixty percent of your normal working weight, full prescribed reps.
Cook for tomorrow
For Oct 19: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Oct 19
Day 11 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body A
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 3 x 45 sec
Cook for tomorrow
For Oct 20: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Oct 20
Day 12 of 65 · 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 · 1495 kcal · 151 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Oct 21: cook tonight and chill
C1 Cold Shrimp Bowl
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Oct 21
Day 13 of 65 · 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 · 1462 kcal · 166 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 Oct 22: cook tonight and chill
C2 Cold Sirloin Plate
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Thursday, Oct 22
Day 14 of 65 · 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 · 1477 kcal · 157 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 Oct 23: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Friday, Oct 23
Day 15 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body C
1Front squat 4 x 6
2Incline dumbbell press 3 x 10
3Hip thrust 4 x 8
4Chest-supported row 3 x 12
5Side plank 3 x 30 sec each
Cook for tomorrow
For Oct 24: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Oct 24
Day 16 of 65 · 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 · 1495 kcal · 151 g protein
TrainSteps: 18,000
Full Body D
1Goblet squat 4 x 10
2Push-up 4 x max
3Hip hinge, light 3 x 12
4Single-arm row 3 x 12 each
5Carry 4 x 40 yards
Cook for tomorrow
For Oct 25: cook tonight and chill
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Oct 25
Day 17 of 65 · Off 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 · 1247 kcal · 135 g protein
TrainSteps: 18,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Oct 26: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Oct 26
Day 18 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body A
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 3 x 45 sec
Cook for tomorrow
For Oct 27: cook tonight and chill
C1 Cold Shrimp Bowl
D3 Cottage and Berries
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Oct 27
Day 19 of 65 · 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 · 1444 kcal · 151 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 Oct 28: cook tonight and chill
C1 Cold Shrimp Bowl
D2 Yogurt, Berries, Nuts
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Oct 28
Day 20 of 65 · 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 · 1453 kcal · 154 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 Oct 29: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Thursday, Oct 29
Day 21 of 65 · 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 · 1498 kcal · 166 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Oct 30: cook tonight and chill
C2 Cold Sirloin Plate
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Friday, Oct 30
Day 22 of 65 · 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 · 1477 kcal · 157 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 Oct 31: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Oct 31
Day 23 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body C
1Front squat 4 x 6
2Incline dumbbell press 3 x 10
3Hip thrust 4 x 8
4Chest-supported row 3 x 12
5Side plank 3 x 30 sec each
Cook for tomorrow
For Nov 1: cook tonight and chill
C1 Cold Shrimp Bowl
D2 Yogurt, Berries, Nuts
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Nov 1
Day 24 of 65 · 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 · 1453 kcal · 154 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
Tomorrow is a fast day. Nothing to cook.
Electrolytes on the counter where you will see them.
Close the dayFour checks
Monday, Nov 2
Day 25 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Tuesday, Nov 3
Day 26 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Wednesday, Nov 4
Day 27 of 65 · 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.

You work tonight on an empty tank. Double the sodium in the first half of the shift and keep a bottle on the cart. If you get lightheaded, sit down and salt it. Hour four is the worst of it and it passes.

TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Thursday, Nov 5
Day 28 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Friday, Nov 6
Day 29 of 65 · Breaking the Fast
First, on waking5:00 PM

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

Eat0 of 3 done · 656 kcal · 98 g protein
TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
For Nov 7: cook tonight and chill
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Nov 7
Day 30 of 65 · Re-entry 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 · 1055 kcal · 108 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Nov 8: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Nov 8
Day 31 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body D at 60% loads
1Goblet squat 4 x 10
2Push-up 4 x max
3Hip hinge, light 3 x 12
4Single-arm row 3 x 12 each
5Carry 4 x 40 yards
Straight off the fast. Every lift at sixty percent of your normal working weight, full prescribed reps.
Cook for tomorrow
For Nov 9: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Nov 9
Day 32 of 65 · 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 · 1495 kcal · 151 g protein
TrainSteps: 18,000
Full Body A
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 3 x 45 sec
Cook for tomorrow
For Nov 10: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Nov 10
Day 33 of 65 · 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 · 1498 kcal · 166 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Nov 11: cook tonight and chill
C2 Cold Sirloin Plate
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Nov 11
Day 34 of 65 · 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 · 1477 kcal · 157 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 Nov 12: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Thursday, Nov 12
Day 35 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body C
1Front squat 4 x 6
2Incline dumbbell press 3 x 10
3Hip thrust 4 x 8
4Chest-supported row 3 x 12
5Side plank 3 x 30 sec each
Cook for tomorrow
For Nov 13: cook tonight and chill
C1 Cold Shrimp Bowl
D2 Yogurt, Berries, Nuts
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Friday, Nov 13
Day 36 of 65 · 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 · 1453 kcal · 154 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 Nov 14: cook tonight and chill
C1 Cold Shrimp Bowl
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Nov 14
Day 37 of 65 · 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 · 1462 kcal · 166 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 Nov 15: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Nov 15
Day 38 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body D
1Goblet squat 4 x 10
2Push-up 4 x max
3Hip hinge, light 3 x 12
4Single-arm row 3 x 12 each
5Carry 4 x 40 yards
Cook for tomorrow
Tomorrow is a fast day. Nothing to cook.
Electrolytes on the counter where you will see them.
Close the dayFour checks
Monday, Nov 16
Day 39 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Tuesday, Nov 17
Day 40 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Wednesday, Nov 18
Day 41 of 65 · 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.

You work tonight on an empty tank. Double the sodium in the first half of the shift and keep a bottle on the cart. If you get lightheaded, sit down and salt it. Hour four is the worst of it and it passes.

TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Thursday, Nov 19
Day 42 of 65 · 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.

You work tonight on an empty tank. Double the sodium in the first half of the shift and keep a bottle on the cart. If you get lightheaded, sit down and salt it. Hour four is the worst of it and it passes.

TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Friday, Nov 20
Day 43 of 65 · Breaking the Fast
First, on waking5:00 PM

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

Eat0 of 3 done · 656 kcal · 98 g protein
TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
For Nov 21: cook tonight and chill
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Nov 21
Day 44 of 65 · Re-entry 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 · 1055 kcal · 108 g protein
TrainSteps: 15,000

No lifting. Walking and mobility only.

Cook for tomorrow
For Nov 22: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Nov 22
Day 45 of 65 · 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 · 1498 kcal · 166 g protein
TrainSteps: 18,000
Full Body A at 60% loads
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 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 Nov 23: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Nov 23
Day 46 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Nov 24: cook tonight and chill
C1 Cold Shrimp Bowl
D3 Cottage and Berries
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Nov 24
Day 47 of 65 · 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 · 1444 kcal · 151 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 Nov 25: cook tonight and chill
C1 Cold Shrimp Bowl
D2 Yogurt, Berries, Nuts
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Nov 25
Day 48 of 65 · 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 · 1453 kcal · 154 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
Tomorrow is Thanksgiving and it is planned.
Nothing to prep. Eat with your family.
Close the dayFour checks
Thursday, Nov 26
Day 49 of 65 · Thanksgiving
First, on waking

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

EatPlanned, not counted

Thanksgiving. This day is in the plan on purpose.

Eat with your family. Take the turkey and the sides you actually want. No weighing, no logging, no photographing the plate.

Two things only. Protein first, before anything else goes on the plate. Water between every glass of anything that is not water.

Tomorrow's card is normal and you go straight back to it. That is the whole point of planning this day instead of stumbling into it.

TrainSteps: 18,000

No lifting. Walk after you eat, for twenty minutes, with whoever will come with you.

Cook for tomorrow
Before you sit down, not after.
C2 Cold Sirloin Plate
D1 Yogurt and Berries
W1 Beef and Potato Bowl
Twenty minutes of work now and tomorrow is solved.
Close the dayFour checks
Friday, Nov 27
Day 50 of 65 · 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 · 1477 kcal · 157 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 Nov 28: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Nov 28
Day 51 of 65 · 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 · 1502 kcal · 150 g protein
TrainSteps: 18,000
Full Body C
1Front squat 4 x 6
2Incline dumbbell press 3 x 10
3Hip thrust 4 x 8
4Chest-supported row 3 x 12
5Side plank 3 x 30 sec each
Cook for tomorrow
For Nov 29: cook tonight and chill
C1 Cold Shrimp Bowl
D2 Yogurt, Berries, Nuts
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Sunday, Nov 29
Day 52 of 65 · 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 · 1453 kcal · 154 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 Nov 30: cook tonight and chill
D1 Yogurt and Berries
D3 Cottage and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Monday, Nov 30
Day 53 of 65 · 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 · 1498 kcal · 166 g protein
TrainSteps: 18,000
Full Body D
1Goblet squat 4 x 10
2Push-up 4 x max
3Hip hinge, light 3 x 12
4Single-arm row 3 x 12 each
5Carry 4 x 40 yards
Cook for tomorrow
For Dec 1: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Tuesday, Dec 1
Day 54 of 65 · 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 · 1522 kcal · 149 g protein
TrainSteps: 18,000
Full Body A
1Back squat 4 x 6
2Flat dumbbell press 4 x 8
3Romanian deadlift 3 x 8
4Seated row 3 x 10
5Plank 3 x 45 sec
Cook for tomorrow
For Dec 2: cook tonight and chill
C1 Cold Shrimp Bowl
D3 Cottage and Berries
W2 Chicken and Rice Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Wednesday, Dec 2
Day 55 of 65 · 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 · 1444 kcal · 151 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 Dec 3: cook tonight and chill
D3 Cottage and Berries
D1 Yogurt and Berries
One spare Hunger Plate for the bag
Close the dayFour checks
Thursday, Dec 3
Day 56 of 65 · 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 · 1495 kcal · 151 g protein
TrainSteps: 18,000
Full Body B
1Trap bar deadlift 4 x 5
2Overhead press 4 x 8
3Walking lunge 3 x 10 each
4Lat pulldown 3 x 10
5Hanging knee raise 3 x 12
Cook for tomorrow
For Dec 4: cook tonight and chill
C1 Cold Shrimp Bowl
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Friday, Dec 4
Day 57 of 65 · 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 · 1462 kcal · 166 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 Dec 5: cook tonight and chill
C2 Cold Sirloin Plate
D1 Yogurt and Berries
W1 Beef and Potato Bowl
One spare Hunger Plate for the bag
Close the dayFour checks
Saturday, Dec 5
Day 58 of 65 · 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 · 1477 kcal · 157 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
Tomorrow is a fast day. Nothing to cook.
Electrolytes on the counter where you will see them.
Close the dayFour checks
Sunday, Dec 6
Day 59 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Monday, Dec 7
Day 60 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Tuesday, Dec 8
Day 61 of 65 · 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: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Wednesday, Dec 9
Day 62 of 65 · 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.

You work tonight on an empty tank. Double the sodium in the first half of the shift and keep a bottle on the cart. If you get lightheaded, sit down and salt it. Hour four is the worst of it and it passes.

TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
Nothing tonight. You are not cooking on a fast day.
Tomorrow is handled on tomorrow's card.
Close the dayFour checks
Thursday, Dec 10
Day 63 of 65 · Breaking the Fast
First, on waking5:00 PM

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

This is the number. Five days without food behind it, empty, first thing. Weigh once, send it, walk away.

Eat0 of 3 done · 656 kcal · 98 g protein
TrainSteps: 12,000

No lifting. Walk easy, mobility only.

Cook for tomorrow
For Dec 11: everything cooks fresh.
Nothing to make tonight.
Close the dayFour checks
Friday, Dec 11
Day 64 of 65 · Fill Out
First, on waking7:30 AM

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

Eat0 of 4 done · 1657 kcal · 167 g protein
TrainSteps: 12,000

No lifting and no cardio. Today is for filling out, not burning.

Twenty minutes of easy walking, that is all. Keep the salt normal, keep the water normal, and sleep as much as you can get.

Cook for tomorrow
For Dec 12: everything cooks fresh.
Nothing to make tonight.
Close the dayFour checks
Saturday, Dec 12
Day 65 of 65 · Wedding Day
First, on waking8:00 AM

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

Eat0 of 3 done · 1357 kcal · 130 g protein
TrainSteps: 12,000

Nothing. Today you are the mother of the bride.

Ninety-seven days of work are already in the bank and nothing you do or skip today changes how you look tonight.

Cook for tomorrow
Block closes tomorrow. Nothing to cook.
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 flavor, 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 fasts · four of them

October 12 to 16. November 2 to 6. November 16 to 20. December 6 to 10. Four cards in each block have no food on them. Water, black coffee, plain tea, electrolytes. Each one breaks at 5:00 PM on the last day and that card tells you exactly how to come back in.

Four of those fast days land on a night you work: November 4, November 18, November 19 and December 9. Those cards say so and they carry extra sodium. By day three your body is running on fat and the shift is easier than day one.

Thanksgiving · November 26

Planned, in the program, not a cheat and not a miss. Eat with your family. Protein first, water between everything else. The next card is normal.

December 10 · the number

Weigh-in Thursday morning, day five of the last fast, empty. That is the number we have been building toward since September. Saturday the 12th is the wedding and that is what the mirror is for.

Shopping

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

Week 1 · Oct 9 to Oct 11

whole eggs
9
egg whites
12
avocado
2
baby spinach
480 g
Greek yogurt 0%
675 g
blueberries
480 g
90/10 ground beef
0.2 lb
white potato
135 g
broccoli
450 g
shrimp
0.5 lb
cucumber
450 g
olive oil
2 tsp
cottage cheese 2%
430 g
sirloin
0.5 lb
butternut squash
310 g
salmon
0.2 lb
chicken thigh
0.2 lb
white rice
130 g

Week 2 · Oct 12 to Oct 18

shrimp
0.6 lb
broccoli
450 g
olive oil
2 tsp
whole eggs
8
egg whites
10
baby spinach
380 g
Greek yogurt 0%
735 g
blueberries
300 g
avocado
1
salmon
0.5 lb
cucumber
300 g
cottage cheese 2%
160 g
sirloin
0.2 lb
butternut squash
310 g

Week 3 · Oct 19 to Oct 25

whole eggs
21
egg whites
28
avocado
4
baby spinach
1.0 kg
Greek yogurt 0%
1.5 kg
blueberries
880 g
chicken thigh
0.8 lb
white rice
275 g
broccoli
1.2 kg
sirloin
1.8 lb
cucumber
1.2 kg
olive oil
4 tsp
cottage cheese 2%
590 g
90/10 ground beef
1.0 lb
white potato
410 g
butternut squash
35 g
shrimp
0.3 lb
kimchi
60 g
sauerkraut
60 g
salmon
0.3 lb

Week 4 · Oct 26 to Nov 1

whole eggs
21
egg whites
28
avocado
4
baby spinach
720 g
cottage cheese 2%
565 g
blueberries
640 g
sirloin
1.2 lb
butternut squash
380 g
broccoli
1.6 kg
salmon
0.2 lb
cucumber
1.1 kg
Greek yogurt 0%
1.0 kg
90/10 ground beef
1.2 lb
white potato
360 g
shrimp
1.4 lb
kimchi
180 g
olive oil
4 tsp
chicken thigh
0.8 lb
white rice
210 g
raspberries
160 g
almonds
24 g
sauerkraut
60 g

Week 5 · Nov 2 to Nov 8

shrimp
0.6 lb
broccoli
600 g
olive oil
3 tsp
whole eggs
8
egg whites
10
baby spinach
280 g
Greek yogurt 0%
590 g
blueberries
300 g
avocado
1
chicken thigh
0.5 lb
sauerkraut
60 g
cottage cheese 2%
240 g
white rice
130 g
sirloin
0.2 lb
cucumber
150 g

Week 6 · Nov 9 to Nov 15

whole eggs
21
egg whites
28
avocado
4
baby spinach
820 g
cottage cheese 2%
590 g
blueberries
800 g
90/10 ground beef
1.2 lb
white potato
480 g
broccoli
1.5 kg
sirloin
1.5 lb
cucumber
1.1 kg
olive oil
4 tsp
Greek yogurt 0%
1.4 kg
shrimp
1.1 lb
chicken thigh
0.5 lb
white rice
145 g
sauerkraut
60 g
butternut squash
380 g
kimchi
120 g
raspberries
80 g
almonds
12 g
salmon
0.2 lb

Week 7 · Nov 16 to Nov 22

shrimp
1.1 lb
broccoli
600 g
olive oil
4 tsp
whole eggs
8
egg whites
10
baby spinach
280 g
Greek yogurt 0%
590 g
blueberries
300 g
avocado
1
chicken thigh
0.2 lb
sauerkraut
60 g
cottage cheese 2%
240 g
90/10 ground beef
0.2 lb
white potato
135 g
cucumber
150 g

Week 8 · Nov 23 to Nov 29

whole eggs
18
egg whites
24
avocado
3
baby spinach
560 g
cottage cheese 2%
430 g
blueberries
480 g
sirloin
1.2 lb
butternut squash
380 g
broccoli
1.5 kg
salmon
0.2 lb
cucumber
900 g
Greek yogurt 0%
765 g
90/10 ground beef
1.0 lb
white potato
225 g
shrimp
0.9 lb
kimchi
180 g
olive oil
4 tsp
chicken thigh
0.8 lb
white rice
210 g
raspberries
160 g
almonds
24 g
sauerkraut
60 g

Week 9 · Nov 30 to Dec 6

whole eggs
18
egg whites
24
avocado
3
baby spinach
660 g
Greek yogurt 0%
1.1 kg
blueberries
720 g
90/10 ground beef
1.2 lb
white potato
425 g
broccoli
1.4 kg
shrimp
1.1 lb
cucumber
900 g
olive oil
4 tsp
cottage cheese 2%
590 g
sirloin
1.0 lb
butternut squash
345 g
salmon
0.2 lb
kimchi
120 g
chicken thigh
0.5 lb
white rice
80 g
sauerkraut
60 g

Week 10 · Dec 7 to Dec 12

shrimp
0.8 lb
broccoli
600 g
olive oil
2 tsp
whole eggs
8
egg whites
10
baby spinach
380 g
Greek yogurt 0%
355 g
blueberries
60 g
avocado
1
sirloin
0.6 lb
butternut squash
310 g
90/10 ground beef
0.2 lb
white potato
230 g
cucumber
300 g
chicken thigh
0.2 lb
white rice
200 g