The following nutrition program is nothing new. It’s my variation of a phase-shift diet that combines the protocols, research, and teachings of Dr. Mauro DePasquale, Gary Taubes, Loren Cordain, PhD, and the late Dan Duchaine; nutritional giants who’s broad shoulders we have the luxury to stand upon.

The five targets for fat loss are as follows

1. Increase lipolysis (fat breakdown)
2. Decrease lipogenesis (fat accumulation)
3. Burn free fatty acids with correct exercise
4. Maintain muscle tissue
5. Maintain metabolic rate (T3, thyroid) and optimal hormone function

This eating plan is for athletes looking for the super shredded look and is based on the following principles:

1. Eliminate breads, flour, and gluten grains including wheat, barley, and rye.
2. Eliminate grain and vegetable extracted cooking oils; instead cook with butter, animal fats, and coconut oil.
3. Eat more healthy animal fats, butter, cream, and coconut milk to replace calories that formerly came from carbohydrates.
4. Eat more animal protein (beef, chicken, bison, eggs, fish, etc.).
5. Eat when hungry, don’t graze. Livestock and prey eat constantly; the King of the jungle eats sporadically. Continually stuffing yourself with food is counterproductive to hormone function and digestive health. For athletes: eat no more than 4 meals, and 1-2 snacks (post-workout) depending on training schedule.

“Our ancestors consumed food much less frequently and often had to subsist on one large meal per day, and thus from an evolutionary perspective, human beings were adapted to intermittent feeding rather than to grazing.” (Mattson, M.P., PhD, Lancet 2005; 365:1978-80)

6. Build muscle with a structured resistance-training program.
7. Ensure adequate Vitamin D intake through midday sun exposure or supplementing with Vitamin D3.
8. Ensure adequate intake of Omega-3 fats and oils from pharmaceutical grade fish oils.
9. Schedule your menu so there’s a 2-hour fast before bedtime. Don’t consume any food, supplements, calorie containing, alcoholic, or caffeinated beverages 2 hours before bed; water is okay. You want to get blood sugar levels down before going to sleep; this will facilitate GH release.
10. Only consume simple sugars, fruits, and carbohydrates at specific times to enhance muscle hypertrophy and thyroid function.