This is for my reference. If you're interested in reading the whole post, please go here (you really should visit there anyway, they are pretty awesome people):
Tier 1 (10 days):
1) Train 3 or more times per week and supplement with BCAAs in water 15m before and 15m after your workout.
*Light physical activity outside of the gym (easy sport, brisk walking, etc) is fine, but no endurance training without our approval.
2) Be in bed at least 8 hours total per day, preferably at night.
*This means time in bed, without TV or lights on. You should be at least making an attempt to fall asleep. Relax. Take naps to make up any deficits.
3) Take fish oil every day (3g/2g of combined EPA/DHA) unless you are eating a large serving of fish that day.
*After a meal. All at once is fine.
4) Drink half your bodyweight in ounces of water per day.
*Any non-alcoholic beverages will count towards your total. Alcoholic beverages count as a negative serving of water (for our purposes), so make up for it. Coffee and tea count positively if you are a daily caffeine drinker.
5) Never eat until you are full, and don’t starve yourself. Learn what the right amount of food is. Stop eating when you are satisfied. The right kinds of food will satisfy you much more easily.
*Imagine doing 20 plyometric box jumps immediately after standing up from eating. If that thought makes you uncomfortable, you ate too much. Eating less than 1500 calories a day and not losing weight? You’re probably not eating enough, and for a long time.
Tier 2 (10 days):
1) Eat at least 1.5/1lbs (M/F) of a quality protein source each day.
*Suggestion is pre-cooking weight. Eat more if you’d like. I certainly do. Grass fed and local meat is recommended. Eggs and fish are great too. Beans are not a quality protein source, they’re a carb/fiber/phytate source.
2) Remove gluten containing grains entirely. This guide should help.
*You may still continue to drink beer, as it is low in protein (that’s what gluten is), and the brewing process changes the make-up of grains slightly to make it less of a problem. Keep in mind that beer may be higher in calories, and it may make you feel worse than other drinks.
3) Remove all fried and heavily processed foods from your diet.
*Light sauteeing is fine. Remove anything deep fried. Fries are fried. No you don’t need fries. Most things with a label are going here. If you can’t separate the ingredients of an item with your hands and identify them, then you probably shouldn’t eat it.
4) Eat at least 2 different kinds of vegetables every day.
*At least a serving of each. Eat the good ones. Potatoes, corn, beans, and peas don’t count, because I’m a jerk (or maybe because they are tubers and legumes). Don’t eat the same two vegetables every day for 40 days, duh.
Tier 3 (10 days):
1) Eat up to 2 servings of fruit per day. Remove anything else sweet including natural sugars and artificial sweeteners. Your 2 pieces of fruit are your sweets.
*You have no physiological need for sweet foods. Psychological want, yes. Physiological need, no. Choose berries for your fruit intake as much as possible.
2) Remove all dairy from diet except for small amounts of butter, cheese, or cream, used only for flavor.
*If you’d eat it with your hands, its a serving of cheese. If you’ve removed Greek Yogurt from your diet and then added it back in with no symptoms of allergy (congestion, lethargy, digestion issues, etc), then you can have a small serving a few times per week. Do not rely on dairy as a protein source.
3) Eat only 1 starchy meal per day, other than your post-workout meal (which can be starchy as well).
*Any non-gluten starches are ok here., but weet potatoes and other root vegetables are best. If you’d rather not have the starch in this meal, that’s fine. Try to eat more of your starch earlier on in the day, and move towards fat and protein at the end of the day.
Save things like rice and white potatoes (very fast digesting carbohydrates) for your post workout meal, which should be eaten anywhere from 1-3 hours after your workout, if you have BCAA 15m after you finish training.
4) Limit your use of oils when cooking. Stick to coconut oil and grass-fed butter when you can.
*Try not to cook with olive oil. Avoid most dressings. Avoid most oils in general, as they are generally high in omega-6 fatty acids (pro-inflammatory).
5) Limit alcohol consumption to 3/2 (M/F) standard drinks per day.
*Beer is still ok, but not recommended at this point.
Tier 4 (10 days):
1) Make sure your NON-POST WORKOUT starchy meal comes from only root vegetables such as the sweet potato.
*Again, having this meal as your first of the day is recommended. NORMAL PORTIONS.
2) Eat your fruit, gluten free grains, white potato, corn products, or white rice ONLY in your post workout meals.
*This should be your highest carbohydrate meal of the day, if possible.
3) Drink 2-3 cups of green tea per day instead of coffee, unless you have a caffeine sensitivity issue.
*You do not need to start drinking caffeine if you don’t already.
4) Eat ONLY whole foods.
*You’ve hopefully removed any food with a label by this point anyway.
5) Limit alcohol consumption to 1 glass of wine, cider, or drink of spirits per day.
*Gluten is now completely gone. No sweetened liquors. Tonic is very sweet.
6) Engage in 20m of a fun and low stress activity every day.
*This can be meditation, plain sitting, playing with your dog or kids (or dog-kids), playing music or singing, etc. Just relax, and breathe.
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