Be sure to bookmark this page so you can find your way back here when you need to!

Here's a whole bunch of extra, exclusive, special bonus content which will help you to get organised and underway.

First and foremost, be sure to join my social and support group on facebook to check in on Wednesdays and weekends with me and all the nice people.

• Creating your first meal plan
  

Pay attention because this is where most people go wrong, even in the rare event that they actually have the right targets in mind. They go wrong by not having a plan to hit those targets. Instead the wing up, and try to remember their choices and portion sizes at the end of the day. Humans are notoriously unreliable at being able to do this accurately. Seriously, there have been studies.

You need to set a meal and snack schedule in advance, make some reasonable choices in advance, and then eat when it is time to eat, whether you feel famished or not.

More on the subject in the document on my google drive.

• Cold Start

This is for you if you're currently not in the habit of eating much of anything at all, and the idea of setting a meal schedule and making some choices is filling your heart with dread.

No seriously, I get it. This is not uncommon. 

Grab the pdf from my google drive and give it a read.

• 2 Up 2 Down

This is one of my favourite strategies for building the confidence and building a healthy appetite while you're increasing from conservative intakes to more optimal ones. 

The short version is... you test a higher intake for two weeks, then back off half way to where you were at the two weeks prior. Usually you then realise you felt better on the higher intake, and are hungrier than is any fun. This gives you the confidence to increase a little further still for the following two weeks, and so on.

Check it out if you like, and see what you think.


Training Programs

Stay tuned I'll finish this later.