forged paleo ripped guide - train aggressive

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed

written permission of Travis Stoetzel and or The Forged Athlete LLC.

This manual is being offered for education and

information purposes only.

Just note, I am NOT a certified nutritionist but, I’ve personally experienced and have seen the results that strong Paleo diet can have on a person’s physique and health when properly implemented into one’s lifestyle.

Copyright 2015 The Forged Athlete, LLC

About The Author Hey, my name is Travis Stoetzel and I’m guessing that if you’re reading this document, it’s safe to assume you know who I am. But, maybe again that’s big NO… So, I don’t want to assume that you already know who I am so I will go into a few details about myself. As an athlete, strength coach, and owner of The Forged Athlete Gym in Omaha NE, I’ve spent the better part of my years after college and playing sports utilizing some of the most effective strategies and methods in the world to help my clients and athletes get the best results possible. I’ve spent more money than I would like to openly admit traveling around the world, attending seminars, renewing certifications, and meeting up with some of the brightest minds within the fitness industry there is. It’s all been worth it because along my journey I’ve forged some very strong bonds with other coaches like myself plus hundreds of solid relationships with my athletes and clients. The hard work I’ve put in and continue to put in has paid off in more ways than I could’ve imagined. Professionally, I’ve worked with everyone from high-‐level professional athletes to improve on their performance to regular Joe’s wanting to improve their overall quality of life. When it all comes down to it, the people I work with have made the commitment to following the programs and eating strategies I’ve designed for them in order to become successful. In addition to working with such a varied group of clientele, I’ve also been featured on a number of websites and different blogs. One of my other big passions is my on-‐line ELITE coaching program that I run based from my blog and website, www.TravisStoetzel.com. Training clients on-‐line is awesome, but being able to work with people inside my gym is even better. Most importantly though, despite my background and what I do now, I wasn’t always in the best condition, and I’ve struggled at times to get and stay lean. And it wasn’t until a few years back that I realized just how important nutrition really was. Back when I used to compete in collegiate sports, I used to eat totally wrong. I wanted to get stronger and bigger while getting leaner all at once, but I never really knew what type of eating program to follow. I used to follow your typical “bodybuilding diet” that was composed of eating high amounts of protein, a little bit of carbs, and then more protein. No fruits, veggies, and healthy fat ever… And I was totally wrong (just like a LOT of people are today) Since being done with collegiate sports, I’ve let myself explore a bit more with my eating habits and I was able to discover a system, a very EFFECTIVE system I might add, that was able to help me get leaner, stronger, and healthier all at the same time. What was so cool about this was I didn’t need to cut out the foods I truly loved and it worked—pretty well, actually. That was way back in 2010 since I started to adapt this type of eating style into my life. Since then, I’ve spent that time tweaking and improving ways to implement Paleo into my client’s lives as well as my own making it as effective as possible.

http://www.theforgedathlete.com

http://www.travisstoetzel.com

To make a long story short, I’m 100% confident that if you just give it a chance and really apply what I’m about to teach you within this manual, that you’ll see some real changes occur as well! You should see some drops in bodyfat, increases in strength and energy, and well as overall health. Paleo isn’t anything new and it’s not going anywhere anytime soon and in fact, I believe it will be the eating style of the future!

-Travis

THE PALEO RIPPED Eating Guide

The fastest way to getting ripped, staying strong, and building lean muscle!

======================================================

So what is Paleo eating? Paleo eating is now becoming the new craze and for good reason. It works! But the question is,

“What is it?”

• It’s a philosophy of eating. • Its based around the Paleolithic era of time when cavemen and cavewomen

roamed the earth. • Some 12,000 years ago, our caveman and cavewomen ancestors had to hunt

and gather their own food to stay alive and survive. • The core of Paleo eating is in the belief of eating just like our ripped cavemen

ancestors ate.

It’s a plain and simple concept. Eat whole natural foods and reap the benefits!

Most of the concepts about Paleo eating came from the fact that The Paleolithic Era of time came before there were any types of modern farming and animal husbandry.

So, what the heck does this mean?

It means that our cavemen ancestors didn't do much farming nor did they raise live stock. They roamed around and either gathered food or hunted for their meals.

There were no fields of corn, hay, wheat, barley, ect. Grains just were not around yet. There also weren’t any cow, turkey, or chicken crowded pens.

It was gather and hunt your food or die.

So, the sole idea behind Paleo eating is to go back to our caveman roots and try to focus in on the specific types of food we had available to us back then.

So eating foods like:

• Meats – chicken, fish, seafood, pork, beef, eggs • Veggies – all leafy types – more color the better! • Fruits – all varieties (mainly berries) • Nuts and Seeds • Oils from sources such as Avocados, Coconut,

Almonds, Macadamias • Tons of fresh Water (duh) • Smart Starches (like White Rice, Quinoa, Sweet Potatoes, Squash, ect)

Avoiding foods like these:

• All Grains (mainly because of the GLUTEN) • All Sugars • All Dairy • Pretty much anything that’s been processed

Now at first glance, one may say to themselves that they could never eat like this and we’ll dive into the selections more heavily below but, to be POSITIVE about it, there are some special situations where you can fit in the non-‐Paleo foods if need be. I’m a realist and know that you can get away with it and still be ok. For this, I have a whole section laid out for people out there that don’t feel they could ever go “full paleo”. Truth be told, I am NOT full on 100% Paleo (more on that below)

So who’s doing it now?

The Crossfit community is probably the largest group that has backed the Paleo style of eating. On top of the highly active lifestyle of a Crossfitter, this type of eating helps them stay lean and get strong. Plus, by supplying the body with fresh and wholesome fuel from real, unprocessed foods, they can expect to have better performances with their highly intense and demanding workouts. You would see this if you've ever attended a Crossfit event. You see there

are lots of ripped and lean people walking around.

Other health conscious people have adopted this lifestyle as well in thought to go back to our natural roots and to live a healthier and more natural lifestyle.

In this day and age, the food we eat has been so highly contaminated with different toxins, pesticides, antibiotics, plus fillers and additives that it’s no wonder we have such high levels of cancer and other illnesses popping up everywhere. Sickness and disease is starting to be more consistently rooted back to high intakes of processed goods and sugars.

There have been recent studies showing the link between processed carbs, sugars, and even grains to cause problems in humans ranging from obesity, heart disease, high cholesterol, and even cancer.

The thought goes back to the fact that the human body hasn't yet adapted to being able to fully utilize grains and other sources of starchy carbs and sugars.

So the question is… does it work?

I say… Yep!

My clients and athletes that have been on a Paleo type of eating style have seen drastic changes including:

• drops in blood pressure • decreased cholesterol • decreases in body fat • increases in overall energy and vitality • decrease in illness • increases in lean muscle mass • increases in strength, performance, and overall endurance

With the absence of highly processed foods, fake additives, and gluten-‐filled grains, the body works a lot more efficiently. Hence the energy increases and decreases in body fat!

It’s like the simple analogy of if you were a sports car…. If you were a sports car, would you fill your tank full of some concocted gasoline with a bunch of different additives (sugar and processed foods) OR would you fill if high octane performance fuel (fresh, natural foods)?

I think the answer is pretty clear.

Bottom line is… Moving towards eating more in line with the natural way we used to eat has proven to be effective and healthy.

So, Will it work for you?

To be completely up front, this is hard to say. Many people try but at the same time, a lot of people fail.

It takes commitment and the ability to change daily lifestyle choices. That's why I have the following 7 steps you can follow to make Paleo eating work for you!

If you can follow these steps and implement them into your lifestyle, I can assure you that you’ll reap the benefits and awards from this type of living. It’s all up to you!

It’s time to get Paleo Ripped!

Now, before we get into the 7 steps that will help you get Paleo Ripped, I want to address a few common food myths that really rub me the wrong way. People have been getting some things really misconstrued so I want to debunk those myths NOW!

Common Food Myths that P*ss me off!

1) Meat is BAD for you – Yes I can see where people think meat is horrible for you (especially with movies like Food Inc.) but the truth is, it’s the type of meat you’re eating and where you’re getting it from.

Get your meat from organic, grass-‐fed, wild caught, free range sources. When you eat those types of meats from healthy sources, you get all the benefits such as all the B vitamins, cholesterol, and amino acids which all help the body function properly.

Humans need meat!

2) Fat is BAD for you – NO! Just like meat, it’s the type of fat you’re eating.

If you’re eating hydrogenated fat and other trans fats then yes – those are terrible for you but, if you’re eating fat from a grass-‐fed cow, organic seeds or nuts, or fat from fresh caught fish, then you’re fine.

Fats supply a ton of healthy energy and will actually help you burn fat.

But, always watch your consumption of fat or anything else for that matter. Too much of anything is bad!

Get in your healthy fats such as whole cage free, organic eggs, grass-‐fed beef, fresh caught salmon and other fresh water fish, nuts, seeds, oils from nut and seed sources, coconuts, avocados, ect

3) Milk is GOOD for you – NO! Regular milk in the stores is nothing more than toxic hormones. This is caused by the pasteurization of the milk, which destroys most of the nutrients and enzymes which then make it nothing more than empty toxic calories.

I would strongly suggest you drink Almond Milk or Coconut milk. These have twice the amount of vitamins and nutrients plus contain fewer calories per serving.

But, if you must drink milk, get it from a grass-‐fed cow that’s been raised properly without antibiotics and hormones. Fresh, organic, RAW milk is the only way to go if you’re going to drink milk!

4) Juice is HEALTHY for you – NO! Juice is nothing but a ton of empty calories and pasteurized sugar. Basically in a nut shell, the juice you buy from the store is super heated when processed which then destroys all the vitamins and nutrients which then leaves you with nothing but…. SUGAR. No good!

If you want juice, make it yourself at home with fresh, organic fruits and veggies. It’s cheaper and healthier! Get a juicer ;)

5) Whole Grains are GOOD for you – Now this is a HUGE argument that has yet to be fully decided upon. My thoughts on this are that it doesn’t matter if it’s 100% whole grain or “9 grain” whole grains because in the end, all grain contain gluten and gluten has been linked back to causing a number of auto-‐immune diseases through people having gluten-‐sensitivity (this ranges between people – everyone is different!)

A true 100% Paleo eater would go without ANY grains at all from this point alone.

Good news is, there are alternatives you can reach for that will be better than regular whole-‐wheat grains such as Ezekial Bread, which comes from “sprouted whole grains”. Sprouted Whole Grains are plant based and will be a bit better because they lack all the fake filler and preservatives regular breads have.

However, you’re trying to pack on some pounds fast, taking in healthier whole grain options may be the route to go, but you can get by without grains, you’ll be a whole lot better off.

Best thing to try is to go 30 days WITHOUT any type of grain at all.

After the 30 days is up, go ahead and slowly add in grains to your diet to see how your body reacts. If you feel fine and have energy and don’t feel bloated or lethargic, grains might not be all that bad for you. If you feel the gluten cause your body distress, ditch the grains for good.

6) Cholesterol is BAD for you – NOPE! Sorry! We need cholesterol to help produce testosterone and other important bodily hormones. Cholesterol helps fight bacteria, illness, and helps our brain function properly.

GOOD Cholesterols also help build sex steroids within the body in which we need to survive and reproduce! Plus it helps to build up more lean muscle as well.

From what I have read and researched, the high cholesterol dilemma is complete BS! The reason so much focus is put on high cholesterol is because the medical sales with cholesterol

lowering drugs is over a billion dollar industry! And last I heard, 9 out of the 13 doctors that are on the Expert Panel for cholesterol information and research were directly under the pay roll of some of the biggest medication drug companies in the world! Something fishy about that…

I say -‐ eat your whole eggs, healthy fats, and other cholesterol filled foods. But at the same time (this is IMPORTANT) you need to make sure you’ve cut out your sugars, grains, and processed junk foods! Combining cholesterol and all of those toxic foods will be bad for you, so don’t push it!

7) Replacement Sugars, AKA “Artificial Sweeteners” are HEALTHY – WRONG!

These do nothing to help prevent our blood sugar levels from going up nor are they a good replacement for real sugar. In fact, these new artificial sweeteners are worse than plain sugar!

Basically there has been new “healthy” sugar replacements created for diabetics and other people looking to control their blood sugar levels. Splenda and Nutri-‐Sweet are two that were created that still do nothing to help regulate blood sugar levels.

These are nothing more than man-‐made junk that will do nothing but harm our bodies. The best way to regular your blood sugar levels and to stay as healthy are possible is to cut out ALL sugars and sugar substitutes.

Step 1 -‐ Clear Out the Cupboards! This is one of the most important steps. Getting rid of anything that will prevent you from getting to your goal.

Number one on our list is anything that contains sugar and alternative sources of sugar (AKA -‐ FAKE SUGARS).

As you are about to see -‐ Sugar is in everything and it comes in many different names (check out the list in the end of the manual)

Best thing to do is get rid of as many sugars as possible.

Other things to throw out:

• Anything white that's not cauliflower (or white rice)… o flour o breads o pastas o crackers. o Pretty much anything that contains any type of bleached ingredients.

• Grains -‐ yes even whole grains (only exception is IF you’re NOT gluten-‐intolerant – SEE Non-‐Paleo Eating Plan below)

• Zero calorie drinks -‐ even though you’re ridding yourself of most of the calories your still adding in a ton of toxic junk!

o Aspartame is one of the many artificial sweeteners! That will mess your whole body up good! There’s research that links aspartame to causing cancer. Definitely not something I'm going to be putting into my body.

• Dairy Products. This was tough for me as I was a huge fan of cottage cheese and yogurt. But cutting it out has been more beneficial than its done harm.

o The amount of processing milk and dairy products go through just makes it bad plus most dairy products contain high amounts of sodium and sugar.

• Fruit juices and other so called “healthy juices” -‐These add tons of calories quick and more sugar than you need in a whole week in one single drink! Dump em!

• Processed deli meats. Aside from all the sodium, you also add in a ton of unhealthy nitrates that create tons of cell destroying free radicals in the body. No good! Go for freshly sliced cuts of meat or prepare your own meat! Better yet, go buy a whole cow at the farmers market! ;)

STEP 2 – Create Your Plan! Next you want to start to devise your plan. This is made simple by simply choosing the foods listed below.

The first section is for the Non-‐Paleo Strict Plan. This is good only if Strict Paleo won’t work for you or if you’re trying to gain more than 10 lbs of lean muscle. In this instance, some grains and starchy carb sources will be needed. There are two different types of days you’ll want to follow and implement into your weekly schedule.

The second section is for the Strict Paleo Plan which will follow the Paleo Ripped guidelines.

Overall, if you’re new to Paleo, you’ll probably cringe when you read some of the foods listed. This is Ok. You DON’T have to eat all of them. You DO want to eat most of them.

Cool fact: After a while, if you currently eat a lot of sweets and highly processed foods, your taste buds will in fact change. You’ll lose the cravings for sweeter, more sugary foods and actually start to crave vegetables! It’s true! It’s not only happen to me but many others that have switch to a Paleo diet!

But for those that absolutely can’t stand veggies, I recommend Athletic Greens.

http://www.leanandmeangreens.com

Description of the following Meal Templates

• The Non Strict Paleo Plan – This is for people NOT wanting to follow a strict Paleo eating style. This plan will include more grains and starchier carbs. It’s broken up into two different types of days:

1) BUILD UP / Active Days – These will include starchier carbs that are placed strategically within the meal plan to ensure you use them for energy.

2) GET SHREDDED / Low Carb Days – This day is designed to be used on non-‐active days and will not include any starchy carbs at all.

• The Paleo Strict Eating Plan – This is for people that want to go full Paleo and cut out all grains, dairy, and other non-‐Paleo friendly foods. This is the real Paleo Ripped.

THE Non Strict Paleo Plan

SAMPLE ACTIVE (BUILD UP) DAY MEAL TEMPLATE

Breakfast:

Quick Option -‐ Protein Shake OR

Lean Protein Source

Non Starchy Veggies Source

Starchy Carb Choice (oatmeal, quinoa, Ezekial bread BEST choices)

Fruit Source (berries, apple, banana)

1 Serving – Greens Drink

Mid Morning Snack:

Lean Protein Source

Fruit Source (Apple, Berries)

Non Starchy Veggie Source

Lunch:

Lean Protein Source (turkey, chicken, salmon)

Non Starchy Carb (Bowl of Lettuce, Spinach, Mixed Greens, ect)

Starchy Carb Source (White Rice, Ezekial Bread, sweet potato)

Mid Afternoon Snack:

Lean protein Source

OR

Fat Source (Nuts, seeds)

Dinner:

Lean Protein Source (Lean Meat Choice)

Non Starchy Carb Choice

1 Serving -‐ Athletic Greens

Post Workout:

Protein Shake

SAMPLE NON-‐ACTIVE (LOW CARB/ GET SHREDDED) DAY TEMPLATE

Breakfast:

Quick Option -‐ Protein Shake OR

Lean Protein Source (Eggs)

Non-‐Starchy Carb (Bowl of Lettuce, Spinach, Mixed greens and veggies, ect)

1 Serving -‐ Greens Drink

Mid Morning Snack:

Lean Protein Source (slices of turkey, low sodium beef jerky)

Fat Source (Nuts, Seeds)


Lunch:

Lean Protein Source (turkey, chicken, salmon)


Fat Source (avocado, nuts, seeds)


Lean protein Source (Protein Shake, lean meat choice)

OR


Dinner:


Non-‐Starchy Carb Choice


Post Workout:

Lean Protein Source OR Quick Protein Shake

The STRICT Paleo Plan Outline Breakfast:

Lean Protein Sources (Whole eggs + steak, pork, chicken, ect)

Healthy Fat Choice (coconut, avocado, nuts, seeds)

Fruit (berries, apple, ect)


Mid Morning Snack:

Lean Protein Source (slices of turkey, low sodium beef jerky)

Fat Source (Nuts, Seeds)

Non Starchy Carb Source (Veggies, Seeds)

Post Workout:

Lean Protein Source

Smart Starch Source (white rice, sweet potato, quinoa, squash)

Lunch:

Lean Protein Source (turkey, chicken, fish, lean steak)

Non Starchy Carb (Bowl of Lettuce, Spinach, mixed greens, ect)

Fat Source (avocado, nuts, seeds)


Lean protein Source (Protein Shake, lean meat choice)

OR


Dinner:



Fat Source (Nuts, Seeds, Oils)

1 Serving – Greens Drink

IMPORTANT NOTES

**If you feel hungry or lethargic during the day, best thing to do is to INCREASE your protein intake by a few servings first.

**If you still feel hungry and lethargic after adding in extra protein, add in more healthy fat servings.

**You’re non-‐starchy veggies are always FREE. Eat as much as you like of these.

**Go Organic when you can!

**If trying to go STRICT PALEO – start by cutting out your grains first, then sugar, then dairy, the legumes.

**Write out a list of the foods YOU LIKE from each list and combine those together in your meal plan.

**Find out what works for YOU and repeat it! Don’t feel the need to have every meal different. Find 4-‐6 different meals that are solid and repeat them throughout the week.

**Avoid eating the foods you hate, those will only lead you to falloff your eating plan and ultimate failure

**A great way to add in variety to your meals is to add in Mrs. Dash’s salt free seasonings – My favorites are tomato basil, garlic and herb, and the hamburger grilling blend

STEP 3 -‐ Take Action! The next step to getting “Paleo Ripped” is to take action and get to the store! Now that you have a basic list of all the foods you need, it’s time to grab the supplies and put them into good use.

I made it real easy for you with a nice sample grocery list (see below)

I can’t remember how many times I’ve gone to the store with exactly what I needed in my head. The only problem, I didn’t have an actual list! So, what happen was instead of getting only the things I needed, I came out with a bunch of extra junk. Don’t let this happen to you! I’ve learned my lesson and now 99.9% of the time; I have my list with me so I can get in and get out with only the essentials.

Here are some basic guidelines and things to put into perspective when you are at the store:

• Choose organic when possible. In fact, refer to the list of fruits and veggies to help decipher when it’s better to go Organic or not. ALWAYS try to go Organic with meats and seafood when you can.

o THE CLEAN FIFTEEN and DIRTY DOZEN will help you! • I prefer to go with a “greens product” to ensure I’m getting in the right

amount of vitamins and nutrients – think of this as your safety net! I go with Athletic Greens OR Onnit’s EGN

• If you’re worried about the extra expenses – just know that you’re investing into your health.

• Avoid buying ANYTHING that’s not on your list. You’ll only end up eating it!

http://bit.ly/egnutrition

http://www.leanandmeangreens.com

STEP 4 – YOUR DAILY / WEEKLY PLAN of ATTACK!

Now that you have the necessary “ammo” or foods that you chose above in the earlier steps, it’s time to create your own specific meal plans.

Yes, you have the basic templates I’ve supplied to you thus far but now you need to literally write out your daily and weekly plan.

I want you to do this for at least 7 days straight. If you can follow the plan you write up for 7 days straight, you’ll be better able to stick to your plan over the long haul

I want you to create at least 5 different meal options. You can mix and match the different foods you choose from the lists above to make your meal plans work. I would get used to eating the same things over and over. Like the tip I supplied earlier, figure up 4-‐6 meals that you really enjoy that you know are solid and healthy. Just repeat those during the week as best you can. Mix and match those foods if need be.

STEP 5 – PREPARE FOR BATTLE! Now that you have your meals planned out, it’s time to prepare for battle!

The fact is that you would never attempt to go into war without ammo, weapons, or armor right?? The same thing applies to us going out into the world without being properly prepared.

With the hectic lifestyles many of us have, we are constantly on the go which makes it near impossible to have time to get our meals in.

IMPOSSIBLE IS NOTHING!

In this case, when it comes to eating clean, impossible only happens if you’re unprepared!

So, the easy answer here is to BE PREPARED!

Some of the most basic things you can do are the following:

• Have plenty of glass containers OR Tupperware to store meals in. • Buy a small traveling cooler that will allow you to stash fresh meals in when

you’re on the go. • Cook up a lot of meat at once, use some for immediate consumption and

use the rest for meals down the road. • Steam and cut up veggies. Same rules can be applied here as with meats • cut up you fruits and pack them up

BOTTOM LINE – Do everything in your power to make sure you don’t have to come up with EXCUSES!

Once you have all of your different foods properly prepared, now your one step closer to being BATTLE READY.

The next step is CRUCIAL.

Before we get into the next important step, let me ask you a serious question:

Why go through all the trouble of cooking up your meats, steaming up veggies, and cutting up your fruit to never actually having the food with you to consume??

I’ve seen and heard about people doing this way too much! In fact, I’m guilty of it as well. Here’s how to avoid this…

Step 6 – THINK AHEAD! Now that you know the foods you need to eat, you have those foods in your possession, you have some different meal templates and daily meal plans set, and now you have the meals prepared and ready to roll, the next step is to sit down and plan your next day out.

So instead of just knowing what foods to pack and bring with you the next day, it’s important to know where you’ll be the next day.

Will you be:

• In meetings • Constantly on-‐the-‐go • Traveling In an airplane, car, train, or bus • At the gym • In school

The reason I ask you to think ahead on where you’ll be is so you can properly plan out how you’ll pack. Some places you’ll be will allow for you to easily eat your prepared meals while others will not.

An example would be meetings. I have clients who wouldn’t dare eat during a meeting for if they did, they would probably get fired. Another situation is if you’re the type of person that meets up for lunch or has a ton of lunch meetings. This is quite common but shouldn’t be too big of a problem.

For these situations, know your options ahead of time. If there’s absolutely no way you can eat the food you prepped you need to know what options you have.

In this case, research your options. Look ahead and do some research on the restaurants that will be in the area or possibly the restaurant you’ll be eating at. Simply look it up online or even call!

If you’re going somewhere where there are absolutely no healthy PALEO type options, eat a big breakfast and pack a post lunch meal. Just eat as little as

possible at lunch. Whatever you do, DON’T SURRENDER! Try to make the best choice you can make.

Step 7 -‐ FINAL STEP -‐ IMPLEMENTATION So, you’ve got the blueprint for knowing exactly what to eat, when to eat it and where to get it.

If you don’t have the foods you need and know you won’t have access to them, you should also now know to plan ahead for secondary options, even thirds.

The truth is, anyone can have a plan. It’s the people that IMPLEMENT and take action on their plan that ultimately succeed. On top of that, what’s even more challenging is implementing and taking action CONSISTENTLY!

If you can do this, YOU’LL SUCCEED!

In Closing, I’ve said it before within my training programs and blog post and I’ll say it again…

It’s all about HOW BAD YOU WANT IT.

If you truly desire something with pure content and belief in the fact that you’ll make it happen, you’ll then start to do all the things necessary to make it come true. This thought not only applies with the way you eat but with the way you train, do your job, as well as treat other people and your family. Ultimately, your overall quality of life will be affected by how bad you want things. If you want it bad enough, you’ll find a way to make it happen!

FINAL THOUGHTS

Getting back to the main point of this manual, when you eat like a savage, you need to TRAIN like a savage ;)

Well, kind of that is…

It’s all about functionality and training like an ATHLETE.

If you’re not training like an athlete (like we train at The Forged Athlete Gym) for instance), you need to start focusing on training the way your body was meant to be trained….

Which is through functional, athletic like movements.

Like our ancestors, they survived on ACTION and MOVEMENT. If they didn’t take action or move, they died.

They had to be agile, strong, highly conditioned, and most of all, RELENTLESS!

They either hunted or killed for their food or they were the food! LOL.

Good news is it’s NOT like this today, but we’ve become way too sedentary and way too WEAK.

Both physically and mentally.

American is becoming LAZY and pardon my French, but Pussified.

It’s sad to see as we’re seeing guys in their late 20’s and even early 30’s that are being diagnosed with low testosterone.

Women are afraid to train with weights in fear that they’ll “get bulky”…

Com’ on. Get with the times. That’s all such BS.

We as humans were meant to be STRONG.

We were meant to be ATHLETIC.

http://bit.ly/sns21

So it’s time we start following through and FIGHT against the resistance of WEAKNESS, LAZINESS, and ahhemmmm (pardon my French again) the PUSSIFCATION of America!

In any case, the main idea to take from this is to Live your Life more like our ancestors did. When it comes to eating and staying active, be a little bit more old school about it.

Eat CLEAN, TRAIN MEAN, and Get LEAN (and STRONG!).

Real quick, here’s another recap of the 7 Steps to getting PALEO RIPPED:

1) Clear Out The Cupboards – get rid of ALL the nasty junk. 2) Create/ Choose Your Plan – pick the foods listed in either the Paleo

Strict or Non-‐Paleo Strict guides. 3) Take Action – get to the store and buy the foods you have selected. 4) Create Your Daily / Weekly Plan of Attack – This is your daily and

weekly guide to success 5) Prepare For Battle – make sure to have your foods prepped and

ready to take with you where ever you go – this is ESSENTIAL! 6) Think Ahead – always be two steps ahead! 7) Implement – a plan not used is as worthless as no plan at all. Follow

through!

Now, Go Train and Eat Like Your Life Depends On It (because it does)

And if You Want Help, Come See What The Forged Athlete Gym Is All About

***CLICK HERE FOR SPECIAL OFFER***

http://bit.ly/sns21

SAMPLE GROCERY LIST -‐ PALEO Proteins Carbs Fats Miscellaneous

Serving Size- 1 Fist

Optimal Meat, Poultry, and Fish

Grass-Fed Beef, Free-

Range Chicken, Turkey, Pork, Whole Omega-3

Eggs, Wild Salmon, Sardines, Trout, Mackerel, Lamb, Any Fish, Any Wild

Game, Any Seafood, Protein Powder

Alternate Protein

No Sugar Added Nuts and

Nut Butters,

Limit/Avoid

Corn Fed Beef, Tilapia (high in omega-6), Swordfish and

Albacore Tuna (high in mercury), GMO Soy

Products


Veggies

Low Carb Veggies

Artichokes, Broccoli, Green Beans, Asparagus, Tomatoes, Spinach, Romaine Lettuce, Kale, Peppers,

Onions, Bok Choy, Celery, Cucumber, Summer Squash, Mushrooms, Brussels Sprouts, Cauliflower, Collards

Fruits

Lower Carb Fruits

Apricots, Mixed Berries, Cherries, Grapefruit, Guava, Kiwi, Nectarines, Peaches, Plums, Tangerines

Higher Carb Fruits- Limit to Mornings and Active Days

Apples, Bananas, Melon, Figs, Grapes, Mango, Oranges, Papaya, Pears, Pineapple, Raisins,

Watermelon, Pineapple

Smart Starches

White Rice, Sweet Potatoes

AVOID

Fruit Juices, Zero Calorie Drinks, Pop

Serving Sizes

Handful of Nuts and Cheese, 1-2 TBSP. Nut Butters, 0.5 to 1 TBSP.

Oils, 3-6 Whole Omega-3 Eggs

Fats (low carb)

Extra Virgin Olive Oil, Extra Virgin Coconut Oil,

Organic Canola Oil*, Natural Animal Protein Fats, Grass-Fed Beef*, Whole Omega-3 Eggs*, Wild Salmon*, Trout*, Mackerel*, Flax Meal*, Fish Oil/EFA/Omega-3

Supplement*

Fats (high carb)

Raw, No Sugar Added Nuts and Nut Butters,

Walnuts*, Pumpkin Seeds*, Hemp Seeds*

Avocados

* High in Omega-3’s- choose often!

Limit/Avoid

Trans Fats, Vegetable Oil

and Tilapia (high in omega-6)

- No Sugar

Added Tomato Sauce

- No Sugar Added Salsa

- No Sugar Added Vinegars for Dressings- Apple Cider, Balsamic, Red Wine

- Any spices - Coffee - Tea - Stevia (plant-

based sweetener)

- Unsweetened Almond Milk- Vanilla or Chocolate

- Whole Foods Based Multi-Vitamin for Your Gender

http://bit.ly/hempforce

SAMPLE GROCERY LIST (NON Strict Paleo) Proteins Carbs Fats Miscellaneous


Optimal

Meat, Poultry, and Fish

Grass-Fed Beef, Free-Range Chicken, Turkey, Pork, Whole Omega-3

Eggs, Wild Salmon, Sardines, Trout, Mackerel, Lamb, Any Fish, Any Wild

Game, Any Seafood Protein Powder

Effective Dairy

Full-Fat Plain Greek Yogurt,

Full-Fat Organic Cottage Cheese, Full-Fat Organic

Cheese, Stevia-Sweetened Protein Powder

Vegan Protein

(High Carb)

Beans, Legumes, Edamame, Tempeh, Seitan, Raw, No Sugar Added Nuts

and Nut Butters, Whole Grains

Limit/Avoid

Corn Fed Beef, Tilapia (high in omega-6), Swordfish and

Albacore Tuna (high in mercury), GMO Soy

Products


Veggies

Low Carb Veggies

Artichokes, Broccoli, Green Beans, Asparagus,

Tomatoes, Spinach, Romaine Lettuce, Kale, Peppers, Onions, Bok Choy, Celery, Cucumber, Summer Squash,

Mushrooms, Brussels Sprouts, Cauliflower, Collards

High Carb Veggies

White Rice, Beets, Carrots, Corn, Jiacama, Parnsips, Potatoes, Sweet Potato, Pumpkin, Turnips, Winter

Squash, Peas

Fruits

Low Carb Fruits

Apricots, Mixed Berries, Cherries, Grapefruit, Guava, Kiwi, Nectarines, Peaches, Plums, Tangerines

High Carb Fruits

Apples, Bananas, Melon, Figs, Grapes, Mango, Oranges, Papaya, Pears, Pineapple, Raisins,

Watermelon, Pineapple

Whole-Grain Gluten Starches

Sprouted Grain Bread/Pasta (no flour), 100% Whole

Grain Bread/Pasta/Cereal, Rye, Pumpernickel, Brown Rice, Old-Fashioned or Steel Cut Guten-Free Oatmeal,

Quinoa,

Serving Sizes

Handful of Nuts and

Cheese, 1-2 TBSP. Nut Butters, 0.5 to 1 TBSP.

Oils, 3-6 Whole Omega-3 Eggs

Low Carb Fats

Extra Virgin Olive Oil,

Extra Virgin Coconut Oil, Organic Canola Oil*,

Natural Animal Protein Fats, Grass-Fed Beef*, Whole Omega-3 Eggs*, Wild Salmon*, Trout*, Mackerel*, Flax Meal*, Fish Oil/EFA/Omega-3

Supplement*

Higher Carb Fats

Raw, No Sugar Added Nuts and Nut Butters,

Walnuts*, Pumpkin Seeds*, Hemp Seeds* Avocado, Natural Dairy

Protein Fats

* High in Omega-3’s- choose often!

Limit/Avoid

Trans Fats, Vegetable Oil

and Tilapia (high in omega-6)

- No Sugar

Added Tomato Sauce

- No Sugar Added Salsa

- No Sugar Added Vinegars for Dressings- Apple Cider, Balsamic, Red Wine

- Any spices - Coffee - Tea - Stevia (plant-

based sweetener)

- Raw Cane Sugar (1 teaspoon)

- Unsweetened Almond Milk- Vanilla or Chocolate

- Limit Sweeteners like Aspartame, Splenda, etc.

- Whole Foods Based Multi-Vitamin for Your Gender

http://bit.ly/hempforce

PALEO APPROVED SNACK and QUICK MEAL IDEAS

CLICK HERE for a killer Paleo Cookbook that contains well over 370 Paleo recipes!

• Mixed fruit salad • Piece of fruit • Handful of nuts • Smoked salmon • Beef jerky • Slices of high-‐quality salami

• Pork rinds • Paleo granola • Cold left-‐over meat • Kale / plantain / zucchini / sweet potato chips

• Olives • Big mixed salads with lean meat

• Lettuce or cabbage wraps

• Mixture of lean meats, nuts, and fruits

• Paleo approved Leftovers

• Beef jerk • Dips: fresh salsa, guacamole

• Can of tuna or salmon • Hard boiled eggs • Trail mix • High-‐quality, full-‐fat yogurt

• Fruit balls • Roasted fruits or veggies • Smoothie • Glass of Coconut milk • Omelet muffins • Simple mixed egg / veggie omelet

• Coconut butter

Alternative Names for Sugar/Synonyms

If you encounter one of the names below in a product ingredient list – it’s sugar in one form or other and will contribute 4 calories per gram consumed (exceptions noted in parentheses). Artificial sweeteners contain no calories but are at times controversial due to other health risks they may or may not pose.

Aspartame – marketed as Nutrasweet Acesulfame potassium(acesulfame-‐K) Barley Malt Extract Brown Rice Syrup Brown sugar Corn sweetener Corn syrup, or corn syrup solids Crystalline Fructose Dehydrated Cane Juice Dextrin Dextrose Evaporated Cane Juice Fructose Fruit juice concentrate Glucose High-‐fructose corn syrup Honey Invert sugar (golden syrup) Lactose Maltodextrin

Malt syrup Maltose Mannitol (2.6 calories) Maple syrup Molasses Neotame (artificial, 0 calories) Raw sugar Rice Syrup Saccharin (artificial, 0 calories) Saccharose Sucralose – marketed as Splenda (artificial, 0 calories) Sucrose Sugar Sorbitol (2.6 calories) Sorghum syrup Syrup Treacle Turbinado Sugar Xylose

The Following Information was Taken from the Environmental Working Group, www.foodnews.org

Finding Healthier Food

You can lower your pesticide consumption by nearly four-fifths by avoiding the 12 most contaminated fruits and vegetables and instead eating the least contaminated produce, according to EWG calculations. When you eat the 12 most contaminated fruits and vegetables, you’ll be exposed to an average of 10 pesticides a day. When you choose fresh produce from the 15 least contaminated fruits and vegetables, you’ll consume fewer than 2 pesticides per day.

The Dirty Dozen™

Of the 12 most contaminated foods, 7 are fruits: peaches, strawberries, apples, domestic blueberries, nectarines, cherries and imported grapes. Notable findings:

• More than 96 percent of peaches tested positive for pesticides, followed by nectarines (95.1 percent) and apples (93.6 percent).

• Nearly 86 percent of peaches contained 2 or more pesticide residues ‚ followed by apples (82.3 percent) and nectarines (80.6 percent).

• Strawberries and domestic blueberries each had 13 pesticides detected on a single sample. Peaches and apples were second, with 9 pesticides on one sample.

• Peaches had been treated with more pesticides than any other produce, registering combinations of up to 67 different chemicals. Strawberries were next, with 53 pesticides and apples with 47.

Celery, sweet bell peppers, spinach, kale, collard greens and potatoes are the vegetables most likely to retain pesticide contamination:

• Some 95 percent all celery samples tested positive for pesticides, followed by imported cucumbers (84.5 percent) and potatoes (84.2 percent).

• Nearly 85 percent of celery samples contained multiple pesticides, followed by sweet bell peppers (61.5 percent) and collard greens (53.2 percent).

• A single celery was contaminated with 13 different chemicals, followed by kale (10), and collard greens, domestic green beans, spinach and lettuce (9).

• Celery had been treated with as many as 67 pesticides, followed by sweet bell peppers (63) and kale (57).

The Clean Fifteen™

The vegetables least likely to test positive for pesticides are onions, sweet corn, sweet peas, asparagus, cabbage, eggplant and sweet potatoes.

• Asparagus, sweet corn, and onions had no detectable pesticide residues on 90 percent or more of samples.

• More than four-fifths of cabbage samples (82.1 percent) had no detectible pesticides, followed by sweet peas (77.1 percent) and eggplant (75.4 percent).

• Multiple pesticide residues are extremely rare on vegetables low in overall contamination. No samples of onions and corn showed more than one pesticide. Sweet potatoes showed multiple pesticides in 9.3 percent of samples.

• The most contaminated single sample among the low-pesticide vegetables showed 4 different chemicals.

The fruits least likely to test positive for pesticide residues are avocados, pineapples, mangoes, kiwi, domestic cantaloupe, watermelon, grapefruit and honeydew.

• Fewer than 10 percent of pineapple, mango, and avocado samples showed detectable, and fewer than one percent of samples had more than one pesticide residue.

• Nearly 60 percent of honeydew melons had detectable pesticides but only 14.2 percent of samples contained more than one residue. Grapefruit had residues on 54.5 percent of samples, and 17.5 percent showed multiple pesticide residues.

forged paleo ripped guide - train aggressive

Documents