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Susanna Baldwin
5 years ago
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2 LEAN LIVING is an educational accountability program that teaches people how to live a lean lifestyle using 4 macronutrients: carbs, proteins, fats and ketones while implementing progressive strength training exercise. This is NOT a Ketogenic diet or Ketogenic program. I personally don t follow a Ketogenic diet and have found it much more realistic to use all of the macros including Ketone supplementation as a vital tool to lose bodyfat, preserve muscle and ultimately live a lean lifestyle. Diets, body transformation programs and the latest fat loss systems don t work for the masses. They are usually a temporary fix at best. Anyone can create a temporarily toned body but very few people ever learn to maintain a lean body lifestyle. That s the purpose of this simple yet sound, body recomposition program. In fact, it s not as much of a program as it is a teaching and tracking system that will help you understand how the right foods and fuel sources in the right amounts can fix your fat loss frustration. So what s the catch this isn t easy, it s not always quick and most people won t commit to the process. But If you do, you will forever change the way you look, feel and live life. In fact, you will become an inspiration to others. What to expect: You will learn what to eat, how to eat, when to eat and how much to eat. You will also learn how to use the Keto//OS fuel source as a vital tool in your daily schedule and food plan. Lastly, you will receive several training options and fitness tips and tricks to maximize your lean lifestyle. (This is a group program. Personalized 1 on 1 coaching is not included but available if needed for an additional but minimal fee). Cost: $59 via paypal to Coach DeBoer coachrobdeboer@gmail.com Commitment: 8 weeks of teaching, training and tracking via weekly live calls, personal and group text messaging, live video and communication. You will receive: Lifestyle Analysis Food Intake Analysis BMR and TDEE Calculation Food Plan Modification and Implementation Food Prep Strategy and Recipe recommendations Nutritional supplement recommendations Daily Tracking and Progress Worksheets Accountability and Encouragement Ongoing Live Q & A Contact Rob DeBoer (803) with any questions.

3 MY BMR: MY TDEE: I CAN DO THIS. I WILL DO THIS. I WILL INSPIRE OTHERS TO DO THIS. WHEN TIMES ARE TOUGH, I WILL LEAN ON THE TEAM. WHEN TIMES ARE GOOD, THE TEAM CAN LEAN ON ME. WHEN ALL ELSE FAILS, I WILL TEXT/CALL MY COACH. COACH ROB I WILL NOT STEP ON A SCALE. I WILL TRUST AND COMMIT TO THE PROCESS. I WILL BE HONEST WITH MYSELF AND MY TEAM. I MAKE THIS COMMITMENT TO MY FAMILY. I MAKE THIS COMMITMENT TO MY FRIENDS. I MAKE THIS COMMITMENT TO MY TEAM. I MAKE THIS COMMITMENT TO MY COACH. MOST IMPORTANTLY, I MAKE THIS COMMITMENT TO MYSELF. Signed Date Please print and post this around your house as a daily reminder of your commitment to success. THIS IS IMPORTANT. YOU WILL UNDERSTAND WHY IN WEEK 5 OF THE PROGRAM.

4 Lean Living Shopping List: FOODS: Eggs Ezekiel Bread (Any flavor is ok. I love the cinnamon raisin.) Coconut Oil / Pecan Oil / MacNut Oil (Any or all of these is fine. Preferably no olive oil.) White meat Turkey (Boars Head lunch meat is ok.) White meat Chicken Grass-Fed Sirloin or Ground Beef Greek FF Yogurt Green Veggies Apples Almonds (Lightly Salted) Almond Milk (Preferably unsweetened) Sweet Potatoes or Red Potatoes Chopped Salad (Eat Smart Salad Kits) Fresh Green Beans Brown Rice Quinoa Peanut Butter (Natural Ground Whole Foods or Health Food Store. Honey roasted is ok) Spring Water SUPPLEMENTS: Optional Whey Isolate (I recommend Tak-Awhey from Use coupon code Pruvit10 for a discount) Vitamin C 1000mg Digestive Enzyme (Amylase, Lipase, Bromelain) Probiotic (As many CFU s as possible) FITNESS: Optional Yoga Mat* 1 pair 5lb DB* 1 pair 10lb DB* 1 single 25lb DB** *You can find these very inexpensively at Ross, TJ Maxx, etc. **Probably need to get this at Walmart, Target, Sporting Goods, etc. I m sure I missed some things but we will add and subtract as we go!

5 BasicBMRFormula: BasalMetabolicRate (Based on your Age, Height and Weight, this is the number of calories your body needs on a daily basis to survive if you simply laid in bed all day.) Women: Add (4.35 x weight in lbs) + (4.7 x height in inches) =? Now subtract (4.7 x your age) = BMR Men: Add 66 + (6.23 x weight in lbs) + (12.7 x height int inches) =? Now subtract (6.8 x your age) = BMR TDEE: Total Daily Energy Expenditure If you have a desk job and rarely exercise, multiply your BMR by 1.2 If you exercise on 1 to 3 days per week, multiply your BMR by 1.35 If you exercise on 3 to 5 days per week, multiply your BMR by 1.55 If you exercise 6 to 7 days per week, multiply your BMR by 1.75 If you exercise every day and have a physical job, multiply your BMR by If you often exercise twice a day, multiply your BMR by So, our first goal is this: HIT YOUR BMR ON A REGULAR BASIS Find ways to eat AT LEAST the number of calories your body needs to survive (BMR) by eating healthy whole foods on a consistent basis. Step1: Calculate your BMR to determine your minimum daily calorie intake. Step2: Calculate your TDEE to determine your Break Even Baseline. Step3: Create a food strategy to accomplish my BMR without going over my TDEE.

So you re counting your macros

So you re counting your macros Here s everything you need to know to help you along the way. Raquel Roldan, NASM Certified Fitness Nutrition Specialist!!!!!!!!!!!! What is IIFYM? IIFYM is an acronym for