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1. Slow Carb Diet (p72)
   1. The rules
      1. Avoid “white” carbohydrates
      2. Eat the same few meals over and over again
      3. Don’t drink calories. No milk, soy milk, soft drinks, or fruit juice. Coffee & wine are OK.
      4. Don’t eat fruit. Tomatoes and avocados a re OK.
      5. Take one day off per week. Eat whatever you want.
   2. Allowed foods
      1. Proteins:
         1. Egg whites with 1-2 whole eggs for flavor (or 2-5 whole organic eggs, including yolks)
         2. Chicken breast or thigh
         3. Beef (preferably grass-fed)
         4. Fish
         5. Pork
      2. Legumes:
         1. Lentils (daal)
         2. Black beans
         3. Pinto beans
         4. Red beans
         5. Soybeans
      3. Vegetables
         1. Spinach
         2. Mixed vegetables (including broccoli, cauliflower)
         3. Sauerkraut, kimchee
         4. Asparagus
         5. Peas
         6. Broccoli
         7. Green beans
      4. ***Most Important… ATHLETIC GREENS every day on an empty stomach. Get it HERE

1. 6 Minute Abs (p175) (2X per week after kettlebell swings, Mon. &Fri.)
   1. Myotatic (swiss ball) crunch. 1 set x 10 reps @ 4s (with 2s pause each end). Add weights when can do more than 10.
   2. Cat vomit. 1 set x 10 reps hold for 12s.
   3. Front plank. Work up to 90s max hold.
   4. Side plank. Work up to 90s max hold.
   5. Hip flexor stretch. 30s each side before kettlebell swings.
2. Maximal Strength (p414)
   1. Dynamic stretch. Over-and-unders. 1 x 7 reps.
   2. Push-ups: 12 reps (foot in the air < 50 degree angle)
   3. Deadlift. 1 set x 3 reps @ 95% IRM, 1 set x 5 reps @ 85% IRM. Plyometrics immediately after: box jumps, jump rope, or 15m sprint.
   4. Torture Twist: 5 sets of 5 reps (30s rest between)
3. Ultra-endurance Stretches (p376)
   1. Hip flexor (Iliopsoas) and quad
   2. Pelvic symmetry and glute. Pigeon pose. Foot on top of table.
   3. Pelvis reposition
   4. Glute activation
4. Perfect Posterior (165) (3X per week before breakfast, Mon., Wed., Fri.)
   1. Two legged glute activation raises. 1 x 20 reps
   2. Flying dog. 15 each side.
   3. Kettlebell swing (working from 20-50 reps and adding weight starting with 35Ib)
5.       Occam’s Protocol (Machine)

Workout A