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Program instructions

Great you chose the Cut Rules, a smart and proactive decision that might be perfect for you and your lifestyle! You picked this option because you’re somebody that maybe doesn’t have the time or means to cook for yourself due to your job, kids, constant travel, or have an extremely busy lifestyle. If that’s you the Cut Rules option is the convenient route for you to succeed in your quest to get in better shape! It’s a basic list of rules that you must follow to jump start your engine. Your body couldn’t be more like a formula one race car engine. Your engine needs to be fueled with only the best and cleanest fuel. This Option is an effective baseline to begin the process of eliminating the bad so we can start to replace it with the good.

The Cut Rules program is a combination of 3 key components; 1. Intermittent fasting, 2. The Rules, and 3. A Pa Clean diet.

“The Cut Rules Program will create the discipline you need and instill positive routines. It’ll keep you away from processed, harmful, un-clean, and toxic foods that don’t serve your body any nutritious value and can actually cause negative effects that you don’t want or need”

- Chris Mogaddam

Science Behind the Cut Rules: Strategic Fasting aka Intermittent Fasting

Intermittent fasting is a lifestyle where you fast within a specific time period and allow a smaller calculated window to eat for the remainder of the day. For instance, you don’t eat any solid food from the time you wake up until 2pm, 3pm, or 4pm (depending on the fasting window you choose). Intermittent fasting is a highly effective way to lose weight. It’s not as much of a diet but more of a lifestyle that people commonly become accustomed to. This type of lifestyle creates mental strength. It also keeps your body and mind working at the highest levels when functioning on little to no fuel. The benefits of intermittent fasting include: weight loss, protection against chronic disease, improved brain function, increased longevity, and more!

Instructions: Below is a simple list of rules. If you want to see significant results, you must have these rules printed out or written down on your fridge, at work near your desk, and on your phone. Out of sight, then out of mind. That’s why you want to have it displayed in the places you have easy access to and look at the most! If you pick the Cut Rules you must stick to the rules and the intermittent fasting schedule. Start off by getting rid of all the bad or unhealthy foods in your house. If you live alone then this shouldn’t be a problem. If you cannot get rid of the bad foods because of family or roommates, then you need to let it be known to them that you are taking a break from anything that's not clean fuel for the next 21 days. It’ll be tough but in the end it's really going to pay off!

There are different intermittent fasting methods. One of the most popular is called the 16/8 method, where you only eat in a 8 hour window and fast for the other 16 hours. You would skip breakfast and your normal mid-day lunch and start eating mid afternoon until you go to bed.

The structure of your day would look like this:

  • Fasting goal: 14-16 hrs per day
  • Fasting time: 10pm(your bedtime) to 2pm (the next day) = 16 hours total
  • Skip breakfast and lunch - you can drink water, coffee, and other non-caloric beverages during the fast and it can help reduce hunger
  • Eating window: You may start eating from 2pm-10pm or until 2-3 hours before you go to bed (e.g., if you usually go to sleep around 11pm then you would stop eating at 9pm)
  • It is very important to eat only healthy foods during your eating window

With our Cut Rules Strategic Fasting Program, you will skip breakfast and drink a plant based meal replacement or black coffee. Lyfe Fuel or Strong Coffee are recommended for their clean and delicious ingredients. Doesn’t sound too painful, right? Great because this is your new lifestyle for the next 21 - 25 days.

21 DAY INSTRUCTIONS

  1. Every morning drink a full glass of water right when you wake up.
  2. On heavy lifting or strength days only - Mix 14-16 ounces of your Daily Essentials powder. Option to blend 4-5 ice cubes for a thicker consistency. This is an intermittent fasting program so you don’t need more than 14-16 ounces in the morning. This will allow your body to do what it is supposed to do on lifting days. Once you digest and absorb the clean and vital nutrients from the shake, your body will immediately start to burn calories and fat and continue to burn them throughout the day. If you can be disciplined and stay consistent with this program, you will even start to burn calories and fat in your problem areas. Then before you know it, you will be a shredded clean eating machine!
  3. Do not eat any food or consume anything (besides water, coffee, and other non-caloric beverages) all day until it is time to fuel in the afternoon.
  4. Each afternoon through the evening, you have a 6-8 hour window to fuel yourself.
  5. Pick a time each day and stick to it. Your options to start fueling each day are 2pm, 3pm or 4pm. If you can’t be exact with timing, just do your best!
  6. Eat whatever you want during your fuel time (recommended food below) but make sure it’s clean and follows the Cut Rules (listed below).

Cut Out Daily for 21 Days

Basic Guidelines:

  • No Dairy
  • No Sugar
  • No Alcohol
  • No White Carbs
  • No Carbs after 4pm
  • No Fruit after 4Pm
  • No Processed Meat
  • Red Meat (limit 1-2 times per week)

Do Not Touch :

  • No White Rice
  • No Flour Tortillas
  • No Sourdough or White Bread
  • No Drinks - Except Coffee, Water, &

    Other Non-caloric Beverages

Acceptable:

  • Black Tea / Green Tea (NO SUGAR)- ok
  • Kombucha -Ok
  • Juices with Natural Sugar

    (2x per week min)-Ok

  • Unflavored Nuts are-Ok
  • Organic Seasoning-Ok
  • Vinaigrette Dressing - Ok

Not Acceptable :

  • Non-organic seasoning - Not ok
  • Flavored Nuts – Not ok
  • Food with dressing or seasoning - Not ok
  • Salad Dressing - Not ok

Acceptable Meat:

  • Grass Fed Beef
  • Organic Steak
  • Organic Chicken
  • Salmon
  • Poke

Premiere Fuel:

  • Water
  • Plant-based Meal Replacement
  • Plant-based Recovery
  • Veggies
  • Chicken
  • Fish
  • Juices (natural sugar)

Program instructions

You must Download or Print this PDF as you will not be able to access this page again once you close it. Refer to this PDF for the entire Cut Rules Program.

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