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often cloaked in habit and addition. Cells addict to sugar; so, what your body feels are habitual impulses of fastburning fuel addiction rather than a clear signal of your nutrient needs. Obeying your cravings (including "cheat" days) is like giving a junky what he craves most: another hit. Routinize for several months to clear the noise (habit) from the signal (intuition.) To develop routine, follow the 5S Diet: no sweets, no seconds, no snacks, no simples, no stimulants. No sugar or substitutes, no second helpings, no snacks between meals, no simple carbs, and no artificial energy chemicals. The 5S Diet allows me to train 3X/ day without any change in energy. Youll be in in high gear all day long without any crashes and sleep like a baby every night, once this becomes routine. - Scott Sonnon
Most diets that are on the market only work as long as you follow them. Theyre ultimately time-bombs waiting for you to fall off the wagon. The TACFIT 4 Day Diet is however not intended to be permanent. Its intended to transition your cells from burning sugar to burning fat. This is also why other diets fail. Because they dont transition your biochemistry, and as a result, you backslide. In addition, other diets focus on creating a pattern within you, habits. There are only two kinds of dietary habits: bad ones and unhealthy ones. We were not meant to eat in patterns. Although we have digital age nervous systems, we have stone age biochemistry. To even stimulate the immune system, we must add stress, or become vulnerable. But too much stress, without sufficient time for adaptation, and our immune system breaks down. There must be variation, but only after a period of adaptation to the new food. We are the culmination of 3 things: our food, our movement and our thoughts. The type of exercise you do, the attitudes you hold under intensity, combines with your relationship to food. These three things are bound together and cannot be separated. As a result, the 4 Day Diet, the 4 Day Intensity Wave, and the interwoven positive psychological elements in Warrior are 100% crucial for your total, sustainable success. Remember, this diet is intended to reclaim your intuitive awareness of what your body actually needs on a day to day basis, rather than what your cells have become adapted to craving for immediate energy. It is the vehicle, not the journey. Remain flexible, open and forgiving... and you will develop consistency, discipline and tenacity.
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Burning off the Top of the Tank Most people eat like filling a gas tank. Drive a bit, and then top off the tank. Drive a little more, and top off the tank again. You never empty the tank, and as a result, sediment starts to settle: leading to diminished performance, decay and break-down. You only keep burning off the top of the tank. But this is where the metaphor fails. Though we treat food as fuel, its not. Food Is Not Merely Fuel. Eating is a hormonal event, not merely an electrical one (based on calories). A fuel-based diet cannibalizes your body. The TACFIT 4 Day Diet seeks to increase sustainable, recuperative foods to displace cellular craving for fast burning sugars as primary fuel
Eat More, Earlier. Prepare for Later. Repair from Before. Dont remove or replace; displace. When you eat is as important than what you eat. Timing performance nutrition Front load protein and complex carbs Russian Spetsnaz Proverb: Eat breakfast alone, lunch with friends, give your dinner to your enemies. Eat nutrient-dense whole foods, completely to mostly unprocessed in order to repair and prepare. Organic if possible to avoid pesticides and preservatives.
CARB LOAD: The Greens and Grains Day pairs with the Moderate Intensity (Strength Practice) Day: Increase complex carbs. Add superfood green mix supplement, anti-oxidants, etc. Cruciferous vegetables including broccoli, cauliflower, brussels sprouts, and kale are also loaded with antioxidants, and they provide one other ingredientsulfurthat the body needs to make its own high-powered antioxidants. A small dish of blueberries is also high in anti-oxidants. PROTEIN+: The Protein and Good Fats Day pairs with the High Intensity (Metabolic Conditioning) Day: Increase proteins, good fats, and fish oil / EFAs. It takes a caloric deficit of about 3500 calories to lose 1 pound of fat. It takes a caloric abundance of about 600 calories to generate 1 pound of muscle. It is possible to use 600 calories from your bodys stored fat to gain 1 pound of muscle. CLEANSE: The Raw Cleanse Day pairs with the No Intensity (Strain Prevention) Day: Consume only vegetables, either raw or in a juice mixer. Add glucosamine. This is NOT a day off. Cleansing, including your joint mobility focus for the day, allows your muscles to regenerate and KEEP the gains from yesterday while preparing for the next strength training day. You need the intense supply of vitamins and minerals that this day provides in order to keep metabolic processes running smoothly. BALANCE: The Balanced 5S Day pairs with the Low Intensity (Stress Conversion) Day: Balanced Day but 5Ss (No Snacks, No Sweets, No Stimulants, No Seconds, No Simple Carbs). Add herbal tea blends.
On days 1-3 you may eat as much as you need according to the prescribed ratio, and you should eat more food earlier in the day in order to displace your cells withdrawal symptoms caused by addiction to fast-burning fuels. Day 3 is a blanket. You can use this days recommendations to help you transition through more challenging episodes. Dont worryas long as you follow the recommendations, its guilt- free snacking. On day 4, however, you must follow the 5Ss to the letterthat means 3 Meals with No Snacks, No Sugars, and No Second helpings.
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TACFIT Firefighter Division Chief Ryan Provencher inspired this approach used to train his department in the TACFIT Firefighter Challenge.
This compliance chart is used to score one week of training. Begin with 10 points per day. If you complete all of your exercises (mobility, intensity, yoga), score 6 points (or 2 points for each). If you eat according to the TACFIT 4-Day Diet plan, score 4 points. The maximum score is 10 points per day. Those are the additions. But there are also a few subtractions. If you skip your strain prevention OR your stress conversion OR your intensity workouts, remove 2 points for that day. If you skip two of these items, you lose 4 points. Skip a day completely and you lose 6 points. (Performing 2 strain prevention sessions per day doesnt equal 4 points; you may only earn 2 points per day per training type.) If you skip a meal, have a snack, eat a sweet, drink a beer, have a shot, drink a soda, eat a piece of pizza or bag of popcorn, remove 1 point. This approach allows you to save up all your extra points for the weekend, or you can have one beer per night, but you must average 8 points for the week. If you average 8 points per day over the entire week, you will sleep like a baby, experience incredible levels of energy, prevent illnesses and injuries, and continue to grow stronger every day. Obviously, since you don't get 2 points for workout intensity on the strain prevention and stress conversion programs, you can't afford to miss ANY of your points on your meals!
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Days 1-3: Meal 1: 1/2cup oatmeal, 6 egg whites, 1 yolk Meal 2: 1/2cup oatmeal, 5 egg whites or 2 scoop (30g) whey protein Meal 3: 4 oz yam, 5 oz chicken breast, 10 oz broccoli (or green veggie) Meal 4: 6 oz salmon, 6oz asparagus Meal 5: 5 oz sirloin steak or chicken, 6oz green veggies Meal 6: 4 oz non-fat cottage cheese Day 4: Meal 1: 2/3 cup barley flakes hot cereal, 6 egg whites, 1whole egg scrambled, 1/2 large grapefruit Meal 2: 1cup oatmeal, 4 egg whites, 1 whole scrambled Meal 3: 1cup brown rice 4oz chicken breast 1 cup broccoli Meal 4: 5 oz beef or chicken, Asparagus or fibrous veggies, 4 oz yam or baked potato Meal 5: 4 oz salmon, 6 oz green beans, 4 oz baked potato Meal 6: 6 oz water tuna, large salad Supplement: CLA (Conjugated Linoleic Acid) - 5grams before training or divided evenly during breakfast, lunch and dinner (fat-burner and anti-oxidant) Yohimbe 400mg - 30 minutes before training on empty stomach (to increase blood flow) Glutamine 10grams - before bed (control cortisol, increase GH production)
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