diet finishers

8/22/2019 Diet Finishers

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www.WorkoutFinishers.com 1
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A message from Mike Whitfield, CTT

Diets can be annoying trust me I know. Im a guy thats lost 105 lbs. Say what !eah" saywhat. #ere is a $hoto%

&o this 'ay" I 'on(t )ollow a *'iet+. I ,ust stick with what I know will kee$ that 105 lbs o)). Sure"I 'o some intermittent )asting. Sometimes" Ill 'o low carb. Sometimes" I 'o the cheat 'aymetho'.

Dont tell me I cant ha-e my $ancakes. Ill sla$ you.

s long as that 105 lbs stay o))" Im ha$$y. n' youll be ha$$y" too. &his is the anti/'ietmanual. Why 'o you nee' to stick to a 'iet that wont work )or you 'ay in an' 'ay out

When I tra-el" I use intermittent )asting. I) Im in the moo' )or eggs an' we 'ont ha-e brea' inthe house I seie the o$$ortunity to go low/carb )or the net cou$le o) 'ays.

Finish o)) your so/calle' 2'iet+ )or goo'. &hese are your 'iet )inishers.

Welcome to the Finisher Empire,

Mike Whitfield (Mikey), CTT

www.&rainwithFinishers.com / 3y blog 'e'icate' to )inishers

www.WorkoutFinishers.com/ 4rab 0 more amaing workout )inishers to go with any $rogram

www.bFinishers.com/ 66 o) the most cutting/e'ge )inishers combine' with amaing ab/scul$ting eercises to get si/$ack abs

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Disclaimer:

You must get your physicians approval before beginning this exercise program.

The recommendations in this and any other document are not medical guidelines but

are for educational purposes only. You must consult your physician prior to starting thisor any other program or if you have any medical condition or injury that can possiblyworsen with physical activity. This program is designed for healthy individuals 18 yearsand older only. The information in this document is meant to supplement, not replace,proper exercise training. All forms of exercise pose some inherent riss. !ie "hitfield,or anyone associated with #ran Training, $$# %formerly nown&also nown as'eflections (itness) advises readers to tae full responsibility for their safety and nowtheir limits. *efore partaing in the exercises in this or any other program, be sure thatyour e+uipment is wellmaintained, and do not tae riss beyond your level ofexperience, aptitude, training and fitness. The exercises and dietary programs in thisboo are not intended as a substitute for any exercise routine or treatment or dietary

regimen that may have been prescribed by your physician. -ont lift heavy weights ifyou are alone, inexperienced, injured, or fatigued. -ont perform any exercise unlessyou have been shown the proper techni+ue by a certified fitness trainer or certifiedstrength and conditioning specialist. Always as for instruction and assistance whenlifting. -ont perform any exercise without proper instruction. Alwaysdo a warmup priorto any exercise including but not limited to interval training. /ee your physician beforestarting any exercise or nutrition program. 0f you are taing any medications, you musttal to your physician before starting any exercise program, including but not limited to#ran Training & "orout(inishers.com. 0f you experience any lightheadedness,diiness, or shortness of breath while exercising, stop the movement and consult aphysician immediately. You must have a complete physical examination if you aresedentary, if you have high cholesterol, high blood pressure, or diabetes, if you areoverweight, or if you are over 23 years old. 4lease discuss all nutritional changes withyour physician or a registered dietician. 0f your physician recommends that you dontuse this or any other program, pleasefollow your doctors orders.



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First o) all" 'iets can be so $olitically correct an' its annoying. &his whole" 2its ok.. its notyour )ault+ stu)) has to en' 89W. :elow is an article I wrote in 7011" an' it was a 2tough lo-e+$ost that got o-er 100 )acebook 2likes+ in less than a cou$le o) hours. So" I thought I woul'share it in this manual be)ore we got to the nitty gritty. ;n,oy... the horror>J. I ha-e trie' a -ariety o) times" but it seems to be the winner o) startingthe 'ay be)ore at aroun' $m an' going through the net 'ay until $m.

&hats right e-en though youre 2)asting+" you still get to eat e-ery single 'ay.

3y )a-orite 'ay to use this metho' is on 3on'ays. 3on'ay is ty$ically really busy )or me sinceI try to not rea' my emails o-er the weeken' an' )ocus that time with my )amily. n' since Imso busy catching u$" it 'oesnt e-en occur to me that Im not eating. Its actually -ery )leible"too. I) a )rien' wants to go out to lunch" no sweat< you can sim$ly 'o your )ast 'ay sometimelater in the week. Dont worry about.

Hemember" its ,ust like any other 'iet. !ou will $robably struggle the )irst time you 'o it.!oull en' u$ saying stu)) in your hea' like" 24ee" Im alrea'y hungry. Du'e" you-e been onyour )ast )or 60 minutes. 9h yeah" cool. I can 'o this+ / stu)) like that.

Seriously" once I naile' it 'own" I sometimes )in' mysel) with more energy on my )asting 'aysthan my other 'ays. Why Who cares its how it works. :ra' Eilon 'escribes the why in more'etail in his book.

'o$ to implement it

&his is what I 'o with my clients )or the )irst time" go with 70 hours rather than 7. lso" starto)) with )asting ,ust one 'ay a week rather than two. Its much like starting a workout $rogram.!ou ease into it an' sim$ly get starte'. :elow is ,ust an eam$leQ 'ont be a)rai' to mo'i)y it toyour $articular nee's Kin other wor's" )eel )ree to be a little more aggressi-e or a little moreconser-ati-e this is !9=H 'ietJ.



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Week 1 Do K1J 70/hour )ast $er weekWeek 7 He$eat week 1Week 6 / Do K1J 7/hour )ast $er weekWeek He$eat week 7

Week 5 I) you want to lose more )at" you can start incor$orating another )asting 'ay" so you can$ut in one more 7/hour )asting 'ay $er week.

:onus ti$ I-e use' this mysel) an' I-e been able to lose )at with this style I woul' )ast )or70 hours 7 'ays $er week" while still allowing mysel) to eat my )a-orite )oo's 7/6 times each an'e-ery week. Aoooooool.



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2iet Finisher 8 1

The 2!ily 0; 'our F!st

&his is uite a $o$ular metho' an' its an easy solution to cut calories" es$ecially i) you eat$retty well in the )irst $lace. &he sim$le way to $ut it you ski$ break)ast. &his is when you

ha-e a win'ow o) G hours o) )ee'ing" )ollowe' by 1B hours o) )asting. So" it woul' look likethis%

!ou )inish 'inner at ?%60$m. &hat means you can start your net )ee'ing win'ow at 11%60am thenet morning.

I occasionally use this metho' on the weeken's" es$ecially i) I know Ill be ha-ing a treat laterthat 'ay. &his hel$s with the caloric 'e)icit" without ha-ing to count calorie a)ter calorie.

'o$ to #mplement #t

&his one is so sim$le" you can easily start it tomorrow. Ski$ break)ast thats about it really.

#eres one trick to see i) its right )or you on an ongoing basis i) you )in' yoursel) eating ari'iculous amount o) )oo' at lunchtime" than this one may not )it your li)estyle.

&his is also what I call a goo' 2'iet au'ible+ because it works really well i) you know youll beat 'inner that night an' ha-e a cou$le o) slices o) brea' with butter because you cant say no. Itwont kill you an' you can minimie the 'amage by ski$$ing break)ast that 'ay.

I tol' you that the stu)) you hear in this manual will go against the grain. Im ,ust telling youwhat has worke' )or me an' my clients. So" i) you )eel the 1BOG metho' is a great one )or your2'iet au'ible+ 'ays" go )or it. For more in)o on how an' why this metho' works" you can checkout Rohn Homaniello an' Dan 4os 2Fat Coss Fore-er+. &he link is in the resources section o)this manual.



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2iet Finisher 8



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u!ntities $ill !ry dependin on your needs

rotein uddin

1/7 scoo$s o) chocolate $rotein $ow'er to 1 tables$oon o) $eanut butter

K3i ,ust enough water to get a $u''ing/like teture an' en,oy> one o) my )a-oritesJ

Chicken !rmese!n

6/B o chicken breastY to cu$ o) tomato sauce KI like #ein garlic herbJ7/6 tables$oons o) $armesan cheeseK4rillObake chicken an' to$ with marinara sauce an' cheeseJ

rotein Yourt

to Z cu$ o) no/sugar/a''e' yogurt1/7 scoo$s o) -anilla $rotein $ow'er

1/6 tables$oons o) cho$$e' walnutsK3i in a bowl an' en,oyJ

&imple Til!pi! 2ish

6 Bo tila$ia7/6 teas$oons o) etra -irgin oli-e oil17 as$aragus s$earsKSteam as$aragus an' 'rile with oli-e oil" salt an' $e$$er to tasteJ

"n:2eiled% Es (!lthouh, # dont s$e!t e!tin the yolks)

1/7 har'/boile' whole eggs6 B har' boile' egg whites1/6 tables$oons o) hummus KI $re)er garlic )la-ore'JKHemo-e the yolk )rom the eggs an' $ut in hummus )or a healthy -ersion o) 'e-ile' eggsJ

Nutty Chicken

6/B o chicken breast7/ tables$oons o) cho$$e' walnutsO$ecans1 egg1 to 7 cu$s o) green beansKAoat chicken with nuts an' egg an' bake. Steam green beansJ

www.WorkoutFinishers.com 7B


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&te!k !nd 2essert

6/B o to$ roun' steak Kgrill or broilJ1 to 7 tables$oons o) marina'e o) choiceY / cu$ no/sugar a''e' yogurt K'essertJ

Coconut &hrimp6/B o shrim$ to 1 tables$oon o) butter1/7 tables$oons o) unsweetene' coconutKSaut[ shrim$ in butter. 9nce cooke' thoroughly" coat with coconutJ

Me!ty >melet

7/ o lean groun' bee) or turkey1/6 egg whitesY / cu$ cho$$e' tomatoesY / cu$ cho$$e' onions

1/7 teas$oons etra -irgin oli-e oilY / cu$ )eta cheeseKSaut[ meat an' -eggies. 3ake an omelet with egg whites an' oli-e oil. Stu)) omelet with meat"-eggies" an' )eta cheeseJ

Tun! &!l!d

to 1 can o) chunk light tuna Kin waterJ1/7 cu$s o) cho$$e' romaine lettuceY to cu$ cho$$e' onions cu$ to 1 cu$ cho$$e' celery1/7 tables$oons mayoK3i mayo with tuna" celery" an' onion. Season to taste. Elace miture on to$ o) cho$$e' ro/maine lettuceJ

F!st .re!kf!st ide!s

Smoke' turkey slices" slice' a$$le8o/sugar/a''e' yogurt with cho$$e' almon's or walnuts an' blueberries#ar'boile' eggs Kmake the night be)oreJ" )ruit9atmeal mie' with $rotein $ow'er an' some $eanut butterErotein shake blen'e' with )ruitAottage cheese with )ruitString cheese with )ruit&urkey $atty or turkey sausageScramble' egg O egg whites with -eggies

www.WorkoutFinishers.com 7?


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/esources

E!t:&top:E!t

&his amaing $rogram has been a huge in)luence on my own success with weight as well as mosto) my clients. &his is also an eye/o$ening book )rom :ra' Eilon.

htt$%OOtrainwith)inishers.comOeatsto$eat

F!t Loss Foreer

Areate' by Rohn Homaniello an' Dan 4o" this $rogram certainly goes against the grain o) theme'ia" but the results s$eak )or themsel-es. I) youre looking )or a long/term solution" this coul'be what youre looking )or.htt$%OOtrainwith)inishers.comO)at/loss/)ore-er

Che!t Your W!y Thin

&his $rogram allows you to eat whate-er you want to all 'ay long one 'ay a week. #e e-en tellsyou how to mani$ulate the rest o) the week so that your cheat 'ay rea$s the bene)its o) )at loss.

&his $rogram was 'esigne' by Roel 3arion.htt$%OOtrainwith)inishers.comOcheat/your/way/thin

The *treme F!t Loss 2iet

Areate' by Roel 3arion an' Rohn Homaniello KRoel with the 'iet" Homan with the workoutsJ" this75/'ay $lan will she' )at )ast in ,ust 75 'ays. &he $lus !ou get to cheat e-ery 5th'ay.htt$%OOtrainwith)inishers.comO)atloss

Fit 2!y We.site

)ree an' easy/to/use website to log your 'aily calorie intakewww.FitDay.com

Nutrition 2!t! We.site

Dont guess at how many calories a certain )oo' has. !ou might sur$rise yoursel). &his )reeresource e-en gi-es you the calories o) $o$ular restaurant itemswww.8utritionData.com

5loin /esources for 6ccount!.ility

=se either o) these )ree websites to start an accountability log an' $ro-e to the worl' youre incharge o) your nutrition.www.Wor'Eress.comwww.blogger.com

www.WorkoutFinishers.com 7G
http://trainwithfinishers.com/eatstopeathttp://trainwithfinishers.com/fat-loss-foreverhttp://trainwithfinishers.com/cheat-your-way-thinhttp://trainwithfinishers.com/xfatlosshttp://www.fitday.com/http://www.nutritiondata.com/http://www.wordpress.com/http://www.blogger.com/http://www.workoutfinishers.com/http://trainwithfinishers.com/eatstopeathttp://trainwithfinishers.com/fat-loss-foreverhttp://trainwithfinishers.com/cheat-your-way-thinhttp://trainwithfinishers.com/xfatlosshttp://www.fitday.com/http://www.nutritiondata.com/http://www.wordpress.com/http://www.blogger.com/http://www.workoutfinishers.com/


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More /esources to F!t:Torchin Finishers To

se With Your F!orite Workouts

$$$+WorkoutFinishers+com: 4et 0 uniue metabolic workout )inishers to use with any $ro/

gram Kan' some can be use' as an intense short workoutJ.

$$$+6.Finishers+com/ 66 o) the most cutting/e'ge )inishers 'esigne' to target an' strengthenyour core an' abs

$$$+Tr!in$ithFinishers+com/ &he new blog 'e'icate' to metabolic workout )inishers

:urn )at in ,ust minutes with !9=H )a-orite workouts :reak a weight loss $lateau Skyrocket your con'itioning Done in ,ust a )raction o) the time car'io takes with better results

"Mike re!lly ch!ned up my ision of ! $orkout% 3 hilip

" 'e h!d ! fresh !ppro!ch to tr!inin%: /o.in
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