Fasting Fat Blast Nutrition REV - gillayng.com€¦ · MIXED BURNERS ๏ Your body does a great job...
Transcript of Fasting Fat Blast Nutrition REV - gillayng.com€¦ · MIXED BURNERS ๏ Your body does a great job...
FASTING FAT BLAST
NUTRITION GUIDE
6 Week
Table of Contents
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
Nutrition ground rules
Burner Types
Meal Options
Recipes
Sample Day
Weekly Grocery List
Acceptable food options/choices (along with serving sizes)
Proteins
Starches
Fats
Vegetables
Fruits by burner type
Spices/marinades/condiments
Miscellaneous
Dairy
Do Not’s/Cheat Meal Rules
Carb Cycling Schedule
Recommended Supplements
Comments
DISCLAIMER
Please recognize the fact that it is your responsibility to work directly with your physician before, during, and
after seeking nutritional/exercise advice. As such, any information provided is not to be followed without the
prior approval of your physician. If you choose to use this information without the prior consent of your
physician, you are agreeing to accept full responsibility for your decision.
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๏ You will be fasting 16 hours per day;
ideally from 7pm-11am. During this time
you will not be eating
๏ You will have an eating window of 8
hours per day; ideally from 11am-7pm.
During this time you will be enjoying
nutritious food and filling your body up
with all the nutrients it needs
๏ You can drink unsweet tea, black coffee,
water, fiber powders (if needed) during
the fasting hours
๏ You will be carb cycling with low carb
days and high carb days based upon the
workout for the day and your burner type
๏ Everyone’s body will respond differently
therefore, you need to pay attention and
follow the guidelines for your burner
type
๏ While I tell you where your starchy carbs
should be each day; you may need to
adjust this number based upon results
and HEC (hunger, energy, cravings)
Nutrition Ground Rules
MUSCLE BURNERS
๏ Being a muscle burner means that your
body tends to use muscle for energy if
needed
๏ You may need to adjust your starchy carb
intake to higher carbs than suggested
๏ BCAAs are needed during the fasting time
especially during workouts to help prevent
muscle loss
๏ You will have more fruits to choose from
than other burner types
MIXED BURNERS
๏ Your body does a great job at burning fat
and building muscle
๏ You shouldn’t need to adjust carbs on this
program
๏ Your fruit list will have more options than
the sugar burner, but less than the muscle
burner
๏ BCAAs can help with muscle recovery and
maintaining muscle mass
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๏ BCAAs can be used during feast periods
for muscle recovery, energy or cravings
help
• While BCAAs don’t spike blood sugar
like actual food they can cause an
insulin spike because they are a protein
• If needed you may use them, but try
without first
๏ Dairy based protein powders (Whey) are
only allowed during eating hours
• Whey protein is best if you don’t have
sensitivities to dairy, but you will need
to monitor your results and GI function.
• If you are not seeing results, move to a
pea/rice blend protein powder or
simply move to all real food
๏ Nutrients come from fruits and you should
be eating fruit everyday. However, fruit is
high in carbs and can spike insulin
• Consuming fruits the first meal of the
day in a smoothie can help put them to
work instead of storing them
• The fruit must be on the approved fruit
list per your burner type or needs to be
saved for a cheat meal or counted as a
starchy carb
๏ You should aim for 4 servings of veggies
each day except on 24 hour fasting days
• This is best consumed at multiple
meals throughout the day
• The veggie must be on the approved
list or needs to count as a starchy carb
SUGAR BURNERS/PCOS/
MENOPAUSAL
(PRE & POST) WOMEN
๏ Your body does a great job at storing fat
and is more sensitive to insulin, meaning
starchy carbs
๏ You may need to lower your starchy carb
intake on higher starchy carb days
๏ Your fruit intake is the most limited of the
burner types
๏ Certain veggies and fruits will count as
starchy carbs if not on the approved list
๏ Monday is day 1 and each day will have
a specific workout and a specific amount
of carbs to match the intensity of the
workout
๏ Saturday will be your cheat meal day; if
you choose not to do a cheat meal you
will need to consume a clean carb up
meal
๏ You need to have a starchy carb the first
meal of the day
๏ If you have trouble falling asleep, ensure
you have a starchy carb at your last meal
before your fasting time
๏ If you have trouble staying asleep, eat all
starchy carbs at the first few meals after
the fasting time
๏ Limit your intake of protein bars to
higher starchy carb days
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๏ Fasting dips into your fat tissues and uses
fat as energy
• During the first two weeks of fasting
you can experience the fasting flu.
• Meaning your energy may be low, you
may get a brain fog, and just feel yucky
• This isn’t normal, but can happen and if
you experience any symptoms please
let me know ASAP
๏ Yes I said 24 hour fast. However, not
everyone can do this and is not required
• If you do the 24 hour fast you will get
better results and it naturally will start
cleaning out bad defective cells in
your body
• By cleaning the dead cells you ramp
up your fat burning and also get rid
of more toxins leading to better
overall health
• If you are under 17% body fat I do
not recommend the 24 hour fast
๏ You need healthy fats in your diet
everyday
• Try to consume these without starchy
carbs to avoid a fat bomb
• A fat bomb is when you eat
something high in starchy carbs and
high in fat like peanut butter and
bread
• Healthy fats are what provide your
body with cell fluidity and also help
prevent brain diseases
๏ Drink at least 3L (1 gallon or 128 oz) of
plain water each day; no crystal light, etc.
but adding fresh lemon, lime, fruit, or
cucumbers to your water is fine
• You may need to add celtic sea salt
and potassium to your water during
fasting periods.
MOST IMPORTANTLY:
Try to stick to the approved food
list. If the food is not on this list,
you can enjoy it for your cheat
meal
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PCOS/MENOPAUSAL (PRE & POST)
WOMEN AND ALL SUGAR BURNERS:
๏ Your body responds best when you do not
consume dairy. While I know that is not
what you want to hear, to get the best
results I would highly recommend
removing or limiting dairy from your diet
• Whey is a type of dairy and can be
found in most protein powders.
While some people will still see
results, others may not
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๏ I recommend taking measurements each
week
• Do these before showering, eating,
working out, etc.
• Basically get up pee and take
measurements and your weight
• Use the measurement sheet provided
• Make sure when you take them naked
or in sports bra and panties as this is
the most accurate
๏ Macros are the 4 basic nutrients you
need to maintain homeostasis aka life
• These are proteins, carbs, fats, and
water
• I want you to track all of the above
each day
๏ A food tracking app is recommended to
ensure you get enough macros for the
day
• If you don’t track in an app then write
down everything you eat so when I
ask to post you can do so
• To maintain hormone balance and
lose fat we need a perfect amount
for your body and if you don’t track I
can’t tell you where to adjust if
needed
๏ Macros Basics
• Protein: 100 grams per day
minimum, except Friday be sure to
check pages 18-19 for details
• Starchy Carbs: 50 grams minimum
everyday, except Friday. You will carb
cycle so check the schedule on
pages 18-19 for more details
• Fats: 50 grams, this can go up and
down based upon if you have higher
carbs or lower carbs. Right now just
track and then we will adjust if
needed
• Water: A gallon a day. Slowly
increase if you aren’t getting in a
gallon right now
TRACKING APPS:
MyMacros+ or MyFitnessPal
Let me know your username so I
can track you!
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CHECK INS:
๏ Each week I ask that you check-in on our
Facebook page
• Let me know your measurements and
how you did for the week
• If you don’t send them to me I can’t
help you make adjustments if needed
• In the check in let me know where you
struggled so we can come up with a
plan
• Let me know what you totally knocked
out of the park so we can we celebrate!
Page 6
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Meal Options
It doesn’t matter how many meals you have it’s that you fill yourself when it’s
feast time. You don’t want to be stuffed, but you want to be satisfied.
Each night you will be fasting for 16 hours and then feasting for 8 hours
MEAL OPTIONS:
๏ Whey protein is best consumed post workout or the first meal of the day. However,
you may use it whenever it’s feasting time
๏ You want to pick a protein and a veggie for each meal
๏ First meal of the day should contain a starchy carb to help with energy and the
muscle rebuild process
๏ If you have a starchy carb with your meal then do not have a healthy fat
๏ Too high of starchy carbs and too high of healthy fat can lead to fat gain
๏ Fats and proteins consumed together are perfectly fine!
๏ Make sure you are eating 3-4 servings of veggies each day and 1-2 servings of fruit
each day
๏ I gave you a grocery list of the top things I buy each week and most of my recipes
call for those items, but you can pick and choose differently or may need to buy less
or more depending on how big your family is. I normally double everything on the list
for my family of 5
๏ Check out my Pinterest board for clean eating recipes!
Page 7
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Recipes
CHICKEN WINGS:
๏ Ingredients:
• 1 bag of frozen Chicken Wings
• 1 cup Franks Red Hot Sauce
• 1tsp or more of Tabasco (optional)
• 3 tsp Apple Cider Vinegar
• Paprika (a few shakes)
๏ Directions:
• Pre –Heat oven for 450 degrees. Bring a pot of water to boil. Add full
bag of chicken wings. Once water boils again set timer for 8 min. Boil
wings for 8 minutes. After the 8 minute boil pull wings out and place on
paper towels. Pat them “dry”. Place on a baking sheet and bake for 20
min. Flip after the 20 minutes and cook an additional 10 min. During the
last 10 minutes take sauce ingredients and add to a pot on the stove and
put on warm. When wings are done baking add them to the mixture
above. Place a lid on the pot and shake wings in the pot until all coated
with sauce. *Serve with veggies
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SWEET POTATO FRIES:
๏ Ingredients:
• 3-4 Sweet Potatoes
• 1-2 Tbsp Coconut Oil
• Cinnamon
๏ Directions:
• Peel sweet potatoes and cut into wedges/fries. Preheat oven to 450.
Place fries on baking sheet and braise with coconut oil. Sprinkle
cinnamon on top and bake for 13 min. Flip and bake an additional 13
min. The fries are done when they start to brown on the ends
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Recipes
Page 9
POTATO FRIES:
๏ Ingredients:
• 3-4 Potatoes
• 1-2 Tbsp Olive Oil
• 1 Tsp Chili Pepper
๏ Directions:
• Peel potatoes and cut into wedges/fries. Preheat oven to 450. Place
fries, oil and chili pepper in zip lock bag and coat evenly. Place fries on
baking sheet and bake for 13 min. Flip and bake an additional 13 min.
The fries are done when they start to brown on the ends
BEEF & BROCCOLI:
๏ Ingredients:
• 3 pounds flank steak thinly sliced (I used fajita cut steak so I didn’t have to cut it)
• 1/2 cup of broth or water
• 2 tbsp coconut oil
• 3 tbsp corn starch
• 3 tbsp coconut aminos (can use soy sauce)
• 1/4 cup Truvia baking or coconut sugar
• 2 tbsp minced garlic
• 4 cups broccoli
๏ Directions:
• Place corn starch and flank steak in a bowl with a lid and cover and shake to coat
steak. In a frying pan heat coconut oil over medium heat. Place garlic, coconut
aminos and truvia in a sauce pan and heat on medium heat stirring occasionally.
Place steak in coconut oil once oil is heated and cook 5 minutes (or until medium
done) flipping steak multiple times. Remove and place on plate. Place broccoli in
frying pan and heat broccoli for 5-10 minutes on medium heat stirring
occasionally. Once broccoli is warm, place steak, broth, and sauce in frying pan
and simmer a few minutes. Serve with steamed brown or white rice.
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Recipes
SHRIMP SCAMPI:
๏ Ingredients:
• 1 bag of frozen salad shrimp
• 1 lemon
• 2 tbsp minced garlic
• 1 tsp onion powder
• Parmesan cheese
๏ Directions:
• Juice lemon and add to frying pan, add minced garlic and onion powder.
Fry until garlic starts to brown. Add salad shrimp and fry on medium high
heat until shrimp is warm. Add a little parmesan cheese and enjoy
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ALFREDO SAUCE:
๏ Ingredients:
• 2 ~ 6oz packages of cream cheese
• ½ cup of Parmesan cheese
• 2 tsp garlic powder
• 2 tsp onion powder
• 1 tsp of parsley
• ¼ cup of almond milk or milk of your choice
๏ Directions:
• In a medium saucepan melt the cream cheese down on low/medium heat
stirring every few minutes to prevent burning. Once cream cheese is
melted add Parmesan cheese, garlic powder, onion powder and parsley
and slowly mix all ingredients together. Add milk of your choice slowly
until desired thickness. Serve over grilled chicken, shrimp or protein of
your choice.
• I always steam broccoli and mix it in before adding in the milk as it retains
some water and sometimes I don’t even need to add milk. You can also
always add more garlic or onion powder based upon your desire.
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Sample Day
This is just an idea of what you need to eat.
You can adjust any way you would like
MY SAMPLE DAY:
๏ During the fasting time: Black coffee and water
๏ Breaking the fasting meal: Double scoop protein powder, 2 tbsp collagen and coffee
blended all together. Coconut or Original Bobo Bar (can use oatmeal instead of bar)
๏ 4 hours later - chicken or beef dish with mixed steamed veggies. You can add a carb
here if on a higher carb day. This would be sweet potato, regular potatoes, bread if I
do eggs or an omelette
๏ 2-3 hours later, some type of fruit and 2 tbsp sun butter
TYPICAL SAMPLE DAY:
๏ During the fasting time: Black coffee and/or water
๏ Breaking the fast meal: Pick a protein source like eggs, protein shake, and a starchy
carb, feel free to add veggies for an omelette or spinach in a shake. A good starchy
carb here is oats or rice cakes even potatoes
๏ 2 hours later: Serving of fruit and or a healthy fat
๏ 2 hours later: Dinner, choose a protein like chicken, fish, beef and if higher carb day a
starchy carb choice here as well. Cauliflower mix or rice and 3-4 cups of fresh or
steamed veggies. Add a salad to ensure you get in your veggies each day
๏ 2 hours later, if still hungry or needing something before bed choose a healthy fat like
nuts or seeds, avocado mixed with a little salsa and some veggies to dip
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Weekly Grocery List
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If you don’t like an option you may trade it with another choice off
the approved food list
PRODUCE 1 head of lettuce
1 bag of 3 romaine
hearts lettuce
1-2 sweet onion(s)
1 package of bella
mushrooms
5 bell peppers (red,
green, yellow, orange,
mix it up)
1 package spinach
4-5 cucumbers
1 package celery
1 bag of lemons
Fresh garlic
Zucchini
Squash
3-4 Sweet potatoes
1 bag white potatoes
2 avocados
1 bag of carrots
4-5 Bananas
2 packages blueberries
2 packages raspberries
MEAT 8 - 6 oz chicken breasts
1 lbs ground turkey
1 lbs ground beef
1 bag of wild caught
shrimp
1 bag of wild caught
Salmon
2 dozen eggs
1 package Canadian
bacon
1 package turkey
sausage
1 package bacon
4-6 ground beef
hamburger patties
FROZEN 3 bags of broccoli
2 bags of chopped
carrots, broccoli,
cauliflower mix
2 bags of cauliflower
1 bag of peas
1 bag of green beans
1 bag frozen blueberries
1 bag frozen raspberries
CANNED 1 can of pumpkin
2 cans of green beans
2 cans of peas
2 cans Tri-Beans
2 cans of black olives
2 jars of Jalapeño
2 jars of hot yellow
peppers
SPICES Mrs. Dash’s no salt
added lemon pepper,
fiesta lime, southwest
chipotle
Garlic
Basil
Onion Powder
Black pepper
Sea Salt
Chili Powder
DAIRY 4-5 Greek yogurts
1 container cottage
cheese
1 block of Colby jack
cheese (or your favorite)
FATS 1 can cashews
1 jar PB
1 bag almonds
2 bags pumpkin seeds
1 bag sunflower seeds
STARCHY CARBS 1 container of oatmeal
1 loaf of bread
1 bag of white rice
1 bag of brown rice
MISC Coconut Oil
Vanilla Creme Stevia
Franks Red Hot Sauce
Organic Dressing
Coffee
Yogi Bedtime Tea
Herbal Teas
Protein Powder
Page 12
Acceptable Food Options
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
If it’s not on this list, then check with me first
Proteins
✓ 2 slices Canadian bacon
✓ 6 oz chicken breast
✓ 1.5 cups (cooked) lean
ground chicken breast
✓ 6 egg whites
✓ 5 egg whites and 1
whole egg (count as a fat
serving)
✓ 6 oz turkey breast
✓ 1.5 cups (cooked) lean
ground turkey breast
(99%)
✓ 6 oz white fish
✓ 6 oz salmon
✓ 6 oz shrimp
✓ Red meat up to 3x/week
✓ 6 oz bison
✓ 6 oz grass-fed (if
possible) beef
✓ 6 oz wild game
✓ 6 oz steak
✓ 6 oz lamb
✓ 1-2 scoops whey/pea/
rice protein powder
(carbs should be less
than 6g per serving, the
lower the better. Protein
should be 20g or more
per serving)
✓ Processed meat up to
2x/week: (counts as a fat
serving)
✓ turkey sausage (3 links
count as fat serving)
✓ bacon - 4 pieces (make
sure it’s not flavored)
✓ 4-5 pieces of jerky
(turkey or beef)
(stated as portions)
Starches
✓ 1/2 cup brown rice
cooked
✓ 1/3 cup white rice
cooked
✓ 2 rice cakes
✓ 1/3 cup oat bran
(measured before
cooking)
✓ 1/2 cup oatmeal
(measured before
cooking)
✓ 1/3 cup quinoa
✓ 6 oz sweet potato
✓ 3 oz white potato
✓ 8 oz pumpkin
✓ 1 cup starchy veggies:
squash, zucchini,
eggplant, peas,
cauliflower
✓ 1/2 cup beans
✓ 1-2 slices bread
✓ 1-2 low carb tortilla
(stated as portions)
Page 13
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Healthy Fats
✓ 2 TB nut butter or
peanut butter
✓ 1/4 cup nuts
(unsalted is best)
✓ 1/4 cup pumpkin
seeds
✓ 1/4 cup sunflower
seeds
✓ 2 TB coconut oil
✓ 2 TB olive oil
✓ 1/2 avocado
✓ 1/2 cup olives
Fibrous Veggies
✓ Asparagus
✓ Broccoli
✓ Brussels Sprouts
✓ Celery
✓ Chives
✓ Collard Greens
✓ Cucumbers
✓ Green Beans
✓ Kale
✓ Lettuce (all varieties)
✓ Mixed Greens
✓ Mushrooms
✓ Mustard Greens
✓ Onions
✓ Peppers
✓ Snap Beans
✓ Spinach
✓ Snow Peas
✓ Tomatoes
✓ Watercress
Serving sizes are as much as you want
Sugar Burner Fruits
✓ 1 medium apple
✓ 1 cup berries
✓ 1 cup cherries
✓ 1 grapefruit
✓ lemons (unlimited)
✓ limes (unlimited)
✓ 1 orange
(post workout only)
✓ 1 pear
Serving size is up to 2 servings a day
Page 14
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Muscle Burner Fruits
Serving size is up to 2 servings a day
✓ 1 medium apple
✓ 3 apricots
✓ 1 banana
✓ 1 cup berries
✓ 1 cup cherries
✓ 1 grapefruit
✓ 1 cup grapes
✓ 3 kiwis
✓ lemons (unlimited)
✓ limes (unlimited)
✓ 1 mango
✓ 1 cup any melon
✓ 2 nectarines
✓ 1 orange
✓ 1 papaya
✓ 2 passion fruits
✓ 1 peach
✓ 1 pear
✓ 2 persimmons
✓ 1 cup pineapple
✓ 2 plums
✓ 1 pomegranate
✓ 1 cup prunes
✓ 2 tangerines
Mixed Burner Fruits
Serving size is up to 2 servings a day
✓ 1 medium apple
✓ 2 apricots
✓ 1 cup berries
✓ 1 cup cherries
✓ 1 grapefruit
✓ 2 kiwis
✓ lemons (unlimited)
✓ limes (unlimited)
✓ 1/2 cup any melon
except watermelon
✓ 2 nectarines
✓ 1 orange
✓ 2 tangerines
✓ 2 passion fruits
✓ 1 peach
✓ 1 pear
✓ 2 persimmons
✓ 2 plums
✓ 1/2 cup prunes
✓ 1 pomegranate
Page 15
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Spices/marinades/condiments
✓ Low sodium salsa
(<200mg) – 1/4 cup
✓ Balsamic/red wine/apple
cider vinegar – As much
as you like
✓ Dressing with 5 grams or
less sugar and not dairy
based - As much as you
like
✓ Coconut Amino Acids –
As much as you like
✓ Mustard (low sodium is
ideal) – As much as you
like
✓ Dijon Mustard – As much
as you like
✓ Worcestershire Sauce –
As much as you like
✓ Ketchup/mayonnaise/
BBQ sauce, etc. – 4 TB
daily
✓ You can use any/all herbs
and salt-free/sugar-free
spices/dry rubs or hot
sauces (I like the Mrs.
Dash varieties)
Miscellaneous
✓ Unsweetened almond
milk: 8-10 oz
✓ Unsweetened coconut
milk: 8-10 oz
✓ Shirataki Noodles: 1
whole bag
✓ Unsweetened cocoa
powder (used in cocoa
drink)
✓ Zero-calorie sweeteners
erythritol, xylitol, stevia;
use as needed (watch for
GI upset)
✓ Quest or protein bars
limit 3x/week on high
carb days
✓ Limit sugar free gum
chewing to 6 pieces per
day
Dairy
PCOS/Menopausal Women/Sugar
Burners - Your body does best
when not consuming dairy
✓ 6 oz greek yogurt
✓ 1/4 cup cheese
✓ 1/2 cup cottage cheese
Page 16
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Do Not’s
✓ No artificial sweeteners like sweet ‘n
low, splenda, equal, etc.
✓ Hummus: Due to the fat content and the
carb content this is a fat bomb
✓ Mixing Starchy Carbs with Fats = Fat
Bombs
✓ Diet Sodas: while they don’t have carbs
or real sugar they cause malabsorption
of nutrients. They also can make you
crave more than you normally would
✓ Don’t add BCAAs if you don’t need
them during the fasting times. They can
help with muscle growth, but also break
the fast
✓ Go low carb each day. We use carb
cycling to help with hormone balance
✓ Don’t exercise everyday especially not
lifting weights everyday as this will do
the opposite effect
✓ If you get extremely hunger then eat
and break the fast. While some hunger
is normal extreme hunger is not what we
want and does the opposite effect and
will store fat versus burn fat
✓ Don’t skip the cheat meal. If you choose
not to do a cheat meal then do a clean
carb up adding in 2 extra servings of
starchy carbs on cheat meal day
Page 17
CHEAT MEAL
You will have a cheat meal once per week.
๏ This can be anything you would like, consumed in in a 2-3 hour time block
๏ For best results consume the cheat meal post workout. However, you may have it at any time
after your 16 hour fast and workout on Saturday
• If earlier in the day make sure you get right back on track with clean eating for the other
meals during the day
• Sometimes cheat meals lead to endless hunger, high/low energy, and uncontrollable
cravings
• No restrictions on food alcohol or other junk, enjoy your cheat meal!
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
Carb Cycling Schedule
The carb cycling schedule is a 7 day weekly schedule.
Day 1 is Monday
Your nutrition plan will go with your workout schedule
DAY 1- MONDAY LOW CARB
50 NET GRAMS
MUSCLE BURNERS - 75 GRAMS
a) You will have a starchy carb at the
first meal of the day
b) You may have your other starchy
carbs any other time of the day
c) Consume healthy fats to help with
HEC
d) For best results workout on a fasted
stomach
DAY 2 - TUESDAY LOW CARB
50 NET GRAMS
MUSCLE BURNERS - 75 GRAMS
a) You will have a starchy carb at the
first meal of the day
b) You may have your other starchy
carbs any other time of the day
c) Consume healthy fats to help with
HEC
d) For best results workout on a fasted
stomach
DAY 3 - WEDNESDAY HIGH CARB
SUGAR BURNERS - 100 NET GRAMS
MIXED BURNERS - 150 NET GRAMS
MUSCLE BURNERS - 200 NET GRAMS
a) You will have a starchy carb at the
first meal of the day
b) You may have your other starchy
carbs any other time of the day
c) Lower healthy fats to make room for
proteins and starchy carbs
d) For best results workout on a fasted
stomach
Page 18
DAY 4 - THURSDAY MEDIUM CARB
SUGAR BURNERS - 75 NET GRAMS
MIXED BURNERS - 125 NET GRAMS
MUSCLE BURNERS - 175 NET GRAMS
a) You will have a starchy carb at the first
meal of the day
b) You may have your other starchy carbs
any other time of the day
c) Lower healthy fats to make room for
proteins and starchy carbs
d) For best results workout on a fasted
stomach
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DAY 6 - SATURDAY CHEAT MEAL
a) Workout on a fasted stomach doing the
Leg workout for that week
b) You may have a starchy carb the first meal
of the day
c) All other carbs will come from your cheat
meal
d) If doing the 24 hr fast for Sunday stop
eating by 6-7pm
e) If not doing the 24 hr fast you may adjust
fasting times as you wish
DAY 7 - SUNDAY 24 HOUR FAST (OPTIONAL)
a) You may have water, tea, black coffee
(coconut oil and stevia are fine)
b) Rest as much as possible
c) Break your fast 24 hrs after you last
meal on Saturday
d) Consume proteins, veggies, and 1
serving of starchy carb when breaking
the fast
e) Eat as much as you would like of
nutritious food until you need to fast
again for the 16 hrs on Monday
Carb Cycling Schedule
DAY 7 - SUNDAY 16HR FAST / 8HR FEAST
LOW CARB
a) If you choose not to do the 24hr fast
you will do this fasting instead
b) Rest day low carb or no carb is fine
c) You will have a starchy carb at the first
meal of the day
d) Consume healthy fats to help with HEC
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DAY 5 - FRIDAY LOW CARB/CAL
25 NET GRAMS/700 CALS
MUSCLE BURNERS - 50 GRAMS
a) You will have a starchy carb at the
first meal of the day
b) Eat lots of veggies this day to stay
within the low carb and low calorie
guidelines
c) Consume healthy fats to help with
HEC
d) If you feel shaky or light headed you
may increase calories, but keep carbs
lower
Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
Supplements
Supplements are completely optional on this program. However, supplements can definitely
give you an edge if you are doing everything else right. If you are interested, here are 3
supplements I strongly recommend for everyone. If you feel you may need additional
supplements please set up a free call with me so we can discuss more options!
FISH OIL
1-2 pills depending on dosage—only an issue for people on blood thinners or
taking aspirin—I recommend PURE or Designs For Health. Pure you may order
directly from the website and Designs for Health I have to order for you.
L-GLUTAMINE
an amino acid that helps with muscle recovery, energy stabilization and gut health
(powdered form in your shakes works well)—5-10g 1x/day depending on your
activity level/weight (larger people dose higher)—I recommend PURE.
BRANCHED-CHAIN AMINO ACIDS (BCAAS)
amino acid supplements that help with balancing energy and muscle maintenance,
but you all will want to take this because it has a huge effect on decreasing cravings
and boosting energy. Dose is 15 grams a day. You can use anytime during the day
and it’s best used post workout after breaking the fast. DO NOT get an
unsweetened version of this, as it is not palatable! I use two different brands
depending on my goal. If looking to lose fat and balance hormones, then try
Momsanity. If looking to build muscle, lose fat, and balance hormones, choose
MRM Watermelon (which has L-Glutamine in it).
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Copyright ©2016 Gillay Nutritional Gym, LLC All Rights Reserved
Comments
If you have any questions, come back to these rules.
Basics to remember is non weighted workout you eat
less carbs. Fast 16 hrs each day and feast 8 hrs each
day. This program is designed to use energy from fat
stores when fasting and build muscle when feasting.
The 24 hr fast is to help clean out the body of old
mutated or damaged cells. I am here to support you
and help you so don’t be afraid to reach out and ask
in the FB Group if you need assistance!
THE JOURNEY IS YOURS!
Krissy, CTNC Transformational Hormone Specialist
www.gillayng.com
facebook.com/krissygillay
@krissygillay
LET’S GET SOCIAL!
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