11d (edited) • Announcements 🚨⭐️
Week 4 FULL GUIDELINES
Week 4 – ELIMINATION WEEK 🚫✨
⭐️ Items to THROW AWAY / NOT CONSUME 🗑️
❌ Seed Oils
- Canola, Vegetable, Corn, Soybean, Cottonseed, Sunflower, Safflower
- Hydrogenated oils (fake butters, margarine, etc.)
✅ Acceptable Oils & Fats
- Olive oil (fruit-based)
- Coconut oil (fruit-based)
- Avocado oil (fruit-based)
- Tallow
- (Butter & ghee would normally be acceptable, but Week 4 = NO dairy)
‼️ ALWAYS CHOOSE ORGANIC WHEN YOU CAN
❌ Dairy
- Milk 🥛, Cheese 🧀, Butter 🧈, Yogurt, Ice Cream 🍦
- Whey or casein protein powders
- From any source (cow, goat, etc.)
✅ Acceptable Replacements
- Coconut-based yogurts, ice cream, and milks
- Coconut/cashew cheeses
- (AVOID almond or oat milks 👎 and Soy)
- READ LABELS CAREFULLY → watch for hidden seed oils & processed fillers
*Collagen powders and gelatin are okay
❌ Added Sugar (Limit to <5g/day)
- If the label says “Added Sugar”, you can only have up to 5g per day in week 4
✅ Acceptable Sugar
- Whole fruits 🍉🍐🍎🫐
1. Recalculate BMR
Your BMR may have changed after Week 3-Refigure it using your current weight and the formulas below.
BMR Formulas (lbs & inches):
Men: BMR = 66 + (6.23 × weight in lbs) + (12.7 × height in inches) – (6.8 × age in years)
Women: BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) – (4.7 × age in years)
2. Calorie Targets (Weekly Pattern)
Monday & Friday: +800 calories above BMR
FASTING
⭐️ ⭐️ ⭐️ ⭐️ ⭐️ Tuesday & Wednesday : FAST 48-hour (water/black tea/black coffee only) last meal Monday Night - 1st meal to break fast Thursday Morning
Thursday, Saturday, Sunday: at BMR - 🟰
3. Protein Target 🥩
Eat 1 gram of protein per pound of bodyweight on eating days.
4. Daily Movement & Exercise Snacks
100 pushups / 200 calf raises / 100 air squats daily
⭐️
💪 Workouts 5x this week (minimum 45 minutes per session)
Step count: ~13, 000 steps per day 👣
5. Mind-Body / Lifestyle
-Grounding/Earthing: 15 minutes daily 🌎
-Direct Sunshine: 15 minutes daily ☀️
-Cold Shower / Cold Plunge: 3x this week, 🧊 minimum 30 seconds per immersion -get your head in the cold - fully submerged for at least 3-seconds
🔥 Sauna: If accessible, spend at least 40 minutes total this week
📖 10 minutes minimal of prayer/meditation/silence/journaling etc GETCHYA’ MIND RIGHT!
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Week 4 FULL GUIDELINES
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