Rule 1
Daily Intermittent Fasting 18 hours

Rule 2
Macros 80% good fats, 15% protein and 5% net carbs

Rule 3
Each as much as you want in 6 hour daily window maintaining macros

Why most fail?

Because most do a cheat day. Now an occasional cheat meal is fine but the human brain plays tricks.

That cheat meal turns into an entire day. That day turns into partially cheating for the rest of the week.

This can go on for months. End result? You will truly believe you only cheat one meal per week.

Reality is that daily macros are way off and you will not get the results.

Devil is in the details. Consistency is critical for success.

Don’t interpret as restricting calories, starving, power and self discipline. None of these are required.

You can eat as much as you want in a six hour daily window within macros and can do one cheat meal per week.

Finally be aware and honest with yourself. Rationalising your behaviour will affect all areas of your life.

Holding you from reaching your potential.

What are Macros

A macro diet goes a step further than typical calorie counting. For it, you count the macronutrients—grams of proteins, carbs and fats—you’re eating within your calorie goal, and in what ratios

Macronutrient #1: Carbohydrates
Fill your plate with healthy carbs, including leafy greens, whole grains and root veggies. A few good picks: broccoli, asparagus, cauliflower, squash, dark leafy greens, green beans, onions, cucumbers, oatmeal, sweet potatoes, potatoes and quinoa.

Macronutrient #2: Protein 
You need plenty of protein but don’t go crazy ordering greasy burgers and wings. Instead, choose: fatty fish (salmon, mackerel, herring), cod, lean grass-fed beef, turkey, eggs and nuts.

Macronutrient #3: Fat
Getting plenty of healthy fats is important for healthy hormone levels, metabolism, mood vitamin absorption. Foods high in essential fatty acids include: coconut oil, olive oil, avocado, almonds, brazil nuts and macadamia nuts.

Estimated calorie goal for maintenance = 2,000 calories
For weight loss, reduce that by 20%, so your daily goal = 1,600 calories

Slay Tip: organic Ghee is a great source of fat


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Source Chris Winters

You don't need to starve to get a six pack

Source: Mike winters Facebook

He changed his body in his 40s

Source: Mike winters Facebook

This was him at the left before he decided to change his mindset

Source: Mike winters Facebook

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