If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning

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Cory Doyle
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2 The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The 21-Day SHRED Protocol, you are agreeing to accept full responsibility for your actions. By beginning and participating with The 21-Day SHRED Protocol workouts and supplement manual, you recognize that despite all precautions on the part of Train Aggressive LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against Train Aggressive LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program. All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and Train Aggressive LLC. ***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning*** This manual is being offered for education and information purposes only. There is inherent risk with any physical activity. Please consult your physician before starting this (or any) exercise program. Train Aggressive, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program. Copyright 2016 Train Aggressive, LLC

3 So, are you ready for the "21-Day SHRED Protocol?" It's important to note off the bat that this protocol is a kickstart of all things. It's NOT meant to be your main "go-to" style of eating that I normally promote. I use it to re-optimize your body then stick to it loosely after you hit all 21-days. The root of it all comes from what I preach inside my "Lean, Mean, STRONG - Simple Nutrition System". This is a protocol I've created that's meant to help you create and build NEW habits with your nutrition. It s a tough plan, but very do-able. It ll take discipline. Stick it out and don't deviate. Watch your results come along and you ll be happy. It s only 21-days. There are really two reasons for this protocol The first is to shred off unwanted body fat (from the carb cycling). The second is to form solid nutritional habits by staying away from processed junk (which will also help "clean" your body out as well). When you cut out some of the different foods I mention, it ll be tough, but after the 21-days, you ll probably not even think about these foods much any more. That s the goal. So let's get started. Just like with the training focus within Minimalist STRENGTH (I ll refer to this as MS from now on) your focus with your nutrition should be to hit Ultimate GOALS over time. I ll lay everything out for you within this protocol here as well as lay out all the details you need to know.

4 ULTIMATE GOALS -Go all 21 days without ANY processed foods or any cheats - only ONE ingredient foods or "mixes" of 1 ingredient foods (AKA WHOLE foods) for the full 3-weeks (ex - chicken, whole egg, steak, broccoli, sweet potato, ect) -Foods that contain a mix of 1 ingredient foods are fine (ex: lara bar - typically made up of almonds, cashews, ect) -After the 21-Days is up, maintain and sustain a solid 80/20 on your nutrition (meaning 80% of the time your eating clean and 20% of the time you can eat what ever you want, including cheesecake ;) ) -After the 21-Days, you'll also be able to UP your normal carb intake and overall calories (YES!) The RULES For The 21-Day SHRED Protocol #1 - No PROCESSED SH*t of any kind AND NO sugar, white flour, gluten filled grains (gluten-free grains and oats are OK), booze or dairy (except whey in your shakes if you really need it). ALSO, NO trans fats or vegetable oils... cut those out for good! The only thing you should ever cook with again is raw, unrefined coconut oil (tastes great as well). #2 - Get a LEAN protein source in AFTER your fast is done in the AM (or after you wake up depending on if you choose to fast or not) Focus in on getting in around 25-30g of protein for this. #3 - Figure up what your LEAN BODY MASS is either by estimation or actual body fat testing (total weight minus fat mass). You ll use that number for the amount of protein you ll eat each day. We do this so that you only feed your LEAN mass and NOT your fat (unusable mass). Ex: You weigh % Bodyfat = 160 lbs of LEAN MASS (you'll eat at LEAST 160g of protein a day)

5 #4 - Carbs should be limited to 150 grams on training days (YES, this is pretty damn LOW) and right around 50 or ZERO on non-training days (if you re fine with where your BF% sits, you can up your carbs to around 200g or more on training days then stay at 50 or ZERO on non-training days) ***After 10 Days in, IF and when you care able to stay under 150g of carbs, I'll give you a nice "re-feed" day to keep your metabolism and hormones in check. I'll note more about this below. #5. Fuel up with 25-30g of protein within about 45 mins of TRAINING. ***If you train first thing in the AM, try training fasted (which can be very effective for fat loss) ***If you find yourself suffering through your sessions when you fast, start fueling up with protein beforehand #6. Drink 72 oz of water a day (or more) ***No soda, juice, or diet drinks of any kind - I d say FitAID would be OK, but we re cutting out all non 1- ingredient based foods and drinks ;) Only water, black coffee, or tea (in moderation on the coffee and tea) Focus on these key POWER foods For Protein -Organic grass-fed beef, chicken, wild game, fresh, nonfarmed fish, turkey, lamb, and wild unicorn (my personal favorite) For Starchy Carbs (on training days only) -White Rice (don't ask about Brown Rice - just TRUST me here), sweet potato, squash, Quinoa, gluten-free oatmeal Greens -pretty much ANYTHING veggie wise that isn t a starch - kale, spinach, broccoli, cauliflower, peppers, cucumbers, ect Healthy Fats (watch your intake on these as they add up quick) -raw nuts and seeds, Udo s Oil, Coconut oil Acceptable Add-In s -Himalayan Sea Salt (pink salt) -Mrs. Dash s Salt Free Seasonings

6 -Fresh herbs, spices, ect What about Supplements? NOTHING is mandatory here, but these are what I d recommend (best ingredients and highest quality products I know of and personally take myself) ***Some of these have more than 1 whole food ingredient in them, but these are acceptable*** 1 - Quality Protein Powder -Preferably organic, grassfed, and gluten-free if it s a whey based protein -For non-whey, get Hemp Protein -I recommend Onnit s Whey OR Hemp Force Active 2 - Solid Greens supplement to serve as your multivitamin -I use Onnit s EGN or when that s not in stock, I use Athletic Greens 3 - Quality Fish Oil -Pharmaceutical grade only -don t buy the cheap stuff from Wal-Mart, ect (those can actually be WORSE for you) -I recommend Onnit s Krill Oil OR get the liquid based stuff that NutraSea has OR get Udo s Oil. The Daily Breakdown (for training days) Start of the Day... -YOUR CHOICE - Intermittent Fast through the AM ***Recommended if overall goal is to SHRED bodyfat fast. ***Simply SKIP breakfast and try to hit a solid hour fast (from your last meal the night before to first meal of next day) After you fast through the AM or awaken for the day, get somewhere around grams of a solid source of lean protein.

7 My go-to shake / AM meal as of late has been then following: 32 oz Purified Water w/ splash of Organic Lemon Juice ***On it's own Then: 3 Scoops of Onnit Hemp Force 1 Tbsp Coconut Oil 1.5 Scoops of Onnit s EGN 16 oz Water 2 Krill Oil capsules ***If I m training that AM, I ll add in either a 1/2 cup of Gluten-Free oat meal OR a small sweet potato but DO NOT add that in if you re goal is to shred up (save the starches for AFTER your training session) Pre-Workout (IF training later in the day) -Small protein shake consisting of grams of protein Post-Workout -Lean protein source (protein powder, chicken, egg whites) -Starchy carb source (white rice, sweet potato are best) Normal Daily -Whole Meals 1, 2, and 3 (at other times of the day NOT around training session) ***You can have more than 3 meals or less, this is just an example -Quality protein -Healthy Fat -Tons of greens / veggies ***No starches, no sugar, nothing processed ***For FINAL Meal of the day, have it at least an hour before going to bed if possible On NON-Training Days You ll simply have all of the same meals above except NO STARCHES at all. In other words, NO Post Workout meal. You won t need it. Added Tips and Tricks 1 - Track EVERYTHING you eat for at LEAST the first 7 Days so you can see where your MACROS and CALS are at.

8 ***If you want to figure "your numbers" up - go to IIFYM.com and use their "Macro Calculator" - we'll still still to 150 or less carbs a day but this will give you a good "estimate" of where you MACROS need to be for AFTER the 21-Day SHRED 2 - After the first 7 days, review your results - track how you feel energy wise (both in and out of training sessions, how you look (have you lost a bit of fat, ect?) 3 - After the 1st 7 days, if you re feeling good, stay on track with the SAME protocol, if not, you may need to cut back on your overall cals or even increase them. Keep in mind, you might be lacking energy because you're suffering from sugar / carb withdrawals - tough it out! 4 - On Day #10 (make sure this is on an intense TRAINING Day)... If you've followed everything to a "T" up to this point - I want you to up your carb intake for the day to 200 maybe even 250 carbs for the day. Have your carbs come from white rice, a couple of sweet potatoes, or some brown spotted bananas for best results. Have everything AFTER your training session within your post workout meal. This will serve as a nice "re-feed" that will give you a boost in energy to help push through the remaining 11 days. After that, just get back to the protocol of "Training Day" / "NON-Training" day templates. Main thing is to NOT overcomplicate it. Stay away from fake, processed foods. Rotate your carb intake. Simple, NOT "easy". Just follow this as it s laid out and you ll be well on your way. #goham Travis

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50

10-Day Menopause Flat Belly. QuickStart. Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 10-Day Menopause Flat Belly QuickStart Get Off To A Great Start With Our Easy-To-Follow QuickStart Guide, Customized For Women Over 50 DISCLAIMER The information presented in this work is by no way intended