Women

Each person chooses the schedule that best suits their routine, and it must be maintained for 7 days.

Meal 1:

• 1 cup of beef or chicken bone broth.
• Proteins: (2 to 3 whole eggs) Tip: Change the cooking method so you don't get annoyed (Weigh it cooked and try to use organic eggs).
• Vegetables: organic baby carrots, maximum 10 per day, plus 1 to 2 organic zucchini per day.
• Fats: 1 to 2 tablespoons of goat cheese or feta or burrata or parmesan (check that it has no carbs or sugar or that it is very low).
• Carbs: 50 grams of sweet potato or potato or plantain (weigh it cooked)

Meal 2: Smoothie

GOALS:

SUPER TIP:

Try training while fasting and shock your body, and you'll see how you improve and break out of the plateau.

Recommended drinks:
Water, sparkling water, coffee, green tea, calorie-free herbal teas, apple cider vinegar, lemon water, and pink salt—mix it all together and drink it during your fast!

WOMEN'S SUPPLEMENTS:

• KETONES STAR: Take 2 capsules as soon as you wake up with 8 oz of water.
• AM BLEND : 1 to 2 capsules upon waking and 1 to 2 capsules at 3 or 4 pm.
• FASTING PRO: 1 capsule Just before a meal containing carbs.
• BCAA: 2 capsules with the first meal and 2 with the last.
• CLA: 2 capsules with the first meal and 1 with the last.
• FASTING FIT: 1 capsule upon waking and 1 at 3 or 4 pm.
• WHEY PROTEIN RICHARDBOY: 1 scoop.
• KARBOLYN unflavored: 1 scoop (this counts as carbs).

Men:

Each person chooses the schedule that best suits their routine, and it must be maintained for 7 days.

Meal 1:

• 1 box of 17 oz. beef or chicken bone broth.
• Protein: 4 to 6 whole eggs + 2 to 4 slices of Serrano ham or prosciutto (read the ingredients to make sure it's pork and nothing else) tip: change the cooking method so you don't get bored.
• Vegetables: 10 organic baby carrots plus 1 to 2 organic zucchini.
• Fats: 2 to 4 tablespoons of goat cheese or feta or burrata or parmesan (check that it has no carbs or sugar or that it is very low)
• Carbs: 100 to 150 grams of sweet potato, potato, or plantain (weigh it cooked)

Meal 2: Smoothie

• 3 to 4 tablespoons of GREEK YOGURT 0% NONFAT PLAIN (no added sugar)
• 2 scoops of Richardboy protein + 1 tablespoon of MCT oil + pink salt to taste + cinnamon + 2 scoops of Karbolyn (unflavored, you can buy it on Amazon) + 1 cup of frozen berries, strawberries, or raspberries (if you want it ice cream-like, put it in the freezer for a couple of hours)

Meal 3:

• Protein: 150 to 200 grams of animal protein (salmon, fish, shrimp, turkey, chicken, beef, pork). Tip: If you want to lose fat, try eating only fish! Weigh it cooked and try to make sure it's wild-caught.
• Vegetables: 10 organic baby carrots plus 1 to 2 organic zucchini.
• Fats: 2 to 4 tablespoons of goat cheese or feta or burrata or parmesan (check that it has no carbs or sugar or that it is very low).

If you're still hungry:

• 3 to 4 tablespoons of GREEK YOGURT 0% NONFAT PLAIN (no added sugar) + 2 scoops of richardboy protein + pink salt to taste + cinnamon + 1 to 2 scoops of Karbolyn (unflavored, you can buy it on Amazon). Blend everything and add 1 cup of frozen berries, strawberries, or raspberries (if you want it ice cream-like, put it in the freezer for a couple of hours).

GOALS:

If you want to lose fat: Eat carbs every other day (same with the Karbolyn supplement).
If you want to maintain your weight: Eat carbs at every meal.
If you want to gain muscle mass: You can eat a little more protein, double the carbs, and double the Karbolyn.

SUPER TIP:

Try training while fasted and shock your body; you'll see how you improve and break out of your plateau.

Recommended drinks:
Water, sparkling water, coffee, green tea, calorie-free herbal teas, apple cider vinegar, lemon water, and pink salt—mix it all together and drink it during your fast!

SUPPLEMENTS FOR MEN:

• KETONES STAR: Take 2 capsules as soon as you wake up with 8 oz of water.
• AM BLEND: 1 to 2 capsules upon waking and 1 to 2 capsules at 3 or 4 pm.
• FASTING PRO: 2 capsules just before a meal containing carbs
• BCAAs: 2 capsules with the first meal and 2 with the last meal
• CLA: 2 capsules with the first meal and 1 with the last meal
• FASTING FIT: 1 capsule upon waking and 1 at 3 or 4 pm
• FASTING BOOST: 2 capsules as soon as you wake up
• WHEY PROTEIN RICHARDBOY: 2 scoops
• Unflavored KARBOLYN : 1 to 2 scoops (this includes carbs)