HOLIDAY LEAN. Your Guide To Staying Lean This Holiday Season!

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Cleopatra Quinn
6 years ago
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1 HOLIDAY LEAN Your Guide To Staying Lean This Holiday Season!

2 Choosing 13 Foods You Main Foods: 1. Chicken 2. Grass Fed Meats 3. Fish 4. Eggs 5. Broccoli 6. Spinach 7. Brussel Sprouts 8. Kale 9. Sweet Potatoes or White Potatoes Other Foods: 10. Grass Fed BuSer 11. Coconut Oil 12. Olive Oil (for dressings) 13. Spices (salt, pepper, cayenne pepper)

3 3 Easy Principles 1. S%ck with following an intermi5ent fas%ng protocol on ALL days. -I recommend a 16 hour fast each day and having an 8 hour ea]ng window. For example Each day, you will fast from 8PM to 12PM the next day (16 hours) then eat all your meals between 12 noon and 8PM (8 hours). Pro Tip: During your fast, drinking black coffee or tea is recommended. Sparkling water is also great to drink during your fast. These will help if you feel hungry. Important: You are NOT cuang calories here. You will s]ll be ea]ng 2-3 meals each day, just in a smaller ea]ng window. Make sure you are geang enough calories during your ea]ng window.

4 2. Cycle Your Carbs 3 Easy Principles As you saw on our 12 foods list, there is one main carb source that you ll be ea]ng. Sweet potatoes or white potatoes. Now... The Holiday par]es you have are going to be considered a High Carb Day because I want you to be able to eat anything you want at those events. So... Make sure that you plan, plan, PLAN when those par]es are. Some of you, that have lots of par]es planned may just be using your parites as high carb days. That s OK. You ll want to have 2-3 high carb days each week. That means following a 2-3 low carb days in a row for every 1 high carb day.

5 3 Easy Principles 3. Eat Whatever At Your Par%es The whole point of this Holiday Lean outline is to get you to eat WHATEVER you want at your holiday par]es. So by following the guidelines we are about to go over and the sample weeks that I will give you, you re going to be the one everyone is asking... How can you eat so much and stay so lean?! J

Let s Talk Thanksgiving Week Thanksgiving Sunday Monday Tuesday Wednesday Thursday Friday Saturday Low Carb Low Carb + Sweet Potato At Night Low Carb See Notes Below Low Carb Low Carb On the day of

6 Let s Talk Thanksgiving Week Thanksgiving Sunday Monday Tuesday Wednesday Thursday Friday Saturday Low Carb Low Carb + Sweet Potato At Night Low Carb See Notes Below Low Carb Low Carb On the day of Thanksgiving, here s what I ALWAYS do to make sure I can go crazy at meal ]me 1. Fast in the morning drinking only water, some coffee, or tea. 2. Get in a high intensity workout (usually around 30-minutes) 3. Enjoy a small LOW carb and high protein lunch. This could be a chicken breast and a small salad and veggies. 4. When Thanksgiving feast comes around, eat ANYTHING and EVERYTHING (including lots of dessert)

7 Let s Talk BUSY Weeks Some weeks, you ll be much busier with more par]es than usual... I want to touch on that for a second. This is usually more around Christmas ]me when you have office par]es, Christmas Eve, Christmas, New Years Eve, etc. So let s take a look at a week like that...

8 Busy Weeks PARTY PARTY PARTY Sunday Monday Tuesday Wednesday Thursday Friday Saturday Low Carb Low Carb See Notes Below Low Carb See Notes Below See Notes Below Low Carb We ve got 3 par]es this week, with one being on back-to-back days. Totally fine. Not to worry. When this happens, my approach stays very much the same Here s what you ll do on the days of the party Fast in the morning drinking only water, some coffee, or tea. 2. Get in a high intensity workout (usually around 30-minutes) 3. Enjoy a small LOW carb and high protein lunch. This could be a chicken breast and a small salad and veggies. 4. Then enjoy the party and the foods 5. The following day, try to get in another high intensity workout in the morning during your fast. Then enjoy a low carb day!

9 Let s Look At A Sample Low Carb Day TIME OF DAY WAKE UP AT 6AM 8AM - NOON MEAL Drink Water Only Fast. Drink water, coffee/tea NOON MEAL #1 8 ounce chicken breast, spinach salad with olive oil, balsamic vinaigrese, and spice. Side of broccoli 3PM MEAL #2 6 ounces of grass fed beef, 10 asparagus spears cooked in buser 6PM MEAL #3 Chicken s]r fry with broccoli, spinach, and asparagus cooked in buser 7:45PM MEAL #4 Almond BuSer with some fruit (WAIT that s not on the list?!)** **That s OK. We all love dessert, just keep it small and healthy!**

10 Let s Look At A Sample Party Day TIME OF DAY WAKE UP AT 6AM 8AM - NOON MEAL Drink Water Only Get In A HIIT Workout Fast. Drink water, coffee/tea NOON MEAL #1 8 ounce chicken breast, side of broccoli 3PM MEAL #2 6 ounces of grass fed beef 3PM 10PM PART TIME!

11 5 More Tips For Staying Lean This Holiday Season 1. Plan, Plan, PLAN! 2. Get In Your Workouts (no excuses!) 3. Prep Your Meals 4. Try to MOVE! 5. Have a Goal

12 Copyright 2015 HIITBURN.com DISCLAIMER: The informa]on provided in this guide is for educa]onal purposes only. I am not a doctor and this is not meant to be taken as medical advice. The informa]on provided in this guide is based upon my own experiences as well as my own interpreta]ons of the current research that is available. The advice and ]ps given in this guide are meant for healthy adults only. You should consult your physician to insure advice and ]ps given in this guide are appropriate for your individual circumstances. If you have any health issues or pre-exis]ng condi]ons, please consult your physician before implemen]ng any of the informa]on provided below. This product is for informa]onal purposes only and the author does not accept any responsibility for any liabili]es or damages, real or perceived, resul]ng from the use of this informa]on. All rights reserved. No part of this publica]on may be reproduced, transmised, transcribed, stored in a retrieval system, or translated into any language, in any form, without the wrisen permission and signature of the author.

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you