THE 4-WEEK OTP

PLAN

NUTRITION

You are what you eat. When it comes to nutrition, you must plan, or you’ll be justifying your excuses. If you’re not eating, you’re food prepping, if you’re not prepping, you’re grocery shopping, and if you’re not grocery shopping, you’re cooking, etc. This takes a lot of time to be prepared as this is where most fail.



















This should be split into six meals to ensure adequate muscle protein synthesis, absorption and blood sugar stability. 

I’d like you to cut out your complex carbs at the two meals prior to bed, consume only fibrous carbs with these meals. 

If for any inconvenience, you can have the Unmatched Grass Fed Isolate instead of a solid meal. I like to mix mine with Cream of Rice or Rolled Oats. 

Please eat within every 3 hours during the day.

CRITICAL MENTIONS

*Eat as many green vegetables as you need to keep you full (graze on vegetables all day).

**Lightly dip in an acceptable dressing if needed for flavor 

*Don't add any fats. You will be in balance by the natural fat in the clean foods listed during this short 4-week period, plus we don't want the extra calories.

*Cook EVERY meal yourself for the entire 4 weeks (no restaurants if possible).
Just one meal that is prepared off spec can take 2 days to get your body back in the zone.

*Eat only natural grass fed, wild caught and humane raised meats during the 4-week shred. Find a quality local butcher and have them trim all cuts to keep extra lean.

*Eat plenty of leafy green vegetables during the 4 weeks.

*No lactose, wheat, or gluten (anti-inflammatory diet). 

GROCERY
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