CARB
CYCLING
LIFESTYLE
By: Ryan Fischer
First off, congratulations on making an official commitment to
changing your body or learning something new! I have owned
a gym for almost 10 years and I have been training people and
competing as an athlete for over 15 years. In all of that time, I
have tried just about every protocol you can think of in terms
of dieting and eating styles (personally and for my clients). And
this particular style was by far the easiest for everyone to follow and also the most sustainable in the long term (which is the
most important factor).
Before you get overwhelmed by the fact that there is over 40
pages here, let me just make this as easy as possible for you.
So essentially, you could literally just read this section and nothing else and you’d be fine. However, reading the rest of the
guide will mostly likely answer any questions you have.
The cliff notes of this entire guide:
Step 1: Get your TDEE (Total Daily Energy Expenditure). This
will give us baseline calorie number to work with. (page 6)
Step 2: Use the custom calculator I had made specifically for
this carb cycling protocol on Page 18. You’ll need your TDEE
number that we made on step 1.
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Step 3: The calculator will give you all the numbers you need to
follow for the goal that you have. While there is a carb timing
section for each meal, just hitting your macros throughout the
day at ANY time is going to be the absolute MOST important
factor. All of the precise timing is more geared towards athletes who want better performance and recovery. If your goal is
weightless or weight gain, it’s all about JUST HITTING THOSE
NUMBERS by the end of the day.
Step 4: How do you calculate your macros? There’s a lot of
great apps out there that do this, but I have always used MyFitnessPal or Mikes Macros. All you have to do is plug in the food
you’re eating or scan the barcode if it’s packaged and you’re on
your way to success for the day. Here’s two 60sec. videos that I
made on how to use each one.
MyFitnessPal: Click Here
Mike Macros: Click Here
Step 5: The true earn your carbs principle that I always talk
about is simply eating your prescribed number of fats and proteins throughout the day and leaving your carbohydrates for
pre and post exercise. While it is not mandatory to do it this
way, think about it from a sustainability factor. No matter where
you are (at home, out with friends, on vacation, etc..) , you
know you’re always on track if you’re sticking to fats and proteins throughout the day. Because most likely you’re not going
to be going over on protein or fats. However, going over on
carbohydrates is very easy to do and it just happens to be the
biggest reason people fail to achieve their ideal body type.
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What starts as too much carbohydrates, quickly turns into not
enough protein and then the cycle of why “this isn’t working”
begins. To make this as easy as possible to follow, I highly suggest using the earn your carbs principle and surrounding your
workouts with your prescribed number of carbohydrates for
each day. Doing so will also give you higher energy levels going
into the workout and aid in better recovery after the workout.
If you workout multiple times a day, just split the carbohydrates
up so that you’re getting a little before and after on each workout or just save all of them for the more strenuous workout that
day.
Step 6: USE THE FACEBOOK GROUP!!! There’s a few things
that make this guide valuable and the LIFETIME access to the
Facebook group is one of them! Because without it, this would
be over 100 pages and it still wouldn’t answer some of the very
unique questions that people ask. In the group I do LIVE Q&A’s
periodically as well as go in daily answering peoples questions.
There’s also a community of thousands on there sharing stories,
recipes, and sometimes answering questions before I even get
to them. It’s a phenomenal resource to have. To join the group
click the link on page 49. If you’re using a different email than
what was used to purchases this guide, then please email at
info@chalkperformancetraining.com with the email you would
like to join with. Since the group is private and only people who
have purchased this guide can join.
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While this is predominantly just a nutrition guide, I like to offer
workouts in the event that you do not have a solid routine to follow. The free month access to my app is currently followed by
over 10,000 people around the world and is considered one the
top training programs on the planet. So, using it conjunction with
your new nutrition regimen is only going to help you, but is not
mandatory. In fact, you can still get results with this guide even if
you don’t workout at all. Slower results of course ;)
Here’s what the app offers if you choose
to use it:
1.) A bodybuilding program called “Full Body Aesthetics.” You
will need a barbell, plates, dumbbells, pull-up bar, and a resistance band for this program. This program is great for putting
on muscle or toning the muscle you have currently. Typically between 4-5 days a week with a progressive overload element to
track your lifts from week to week. There is no conditioning in
this program. However, there is a lot of variation in this program
which keeps it fun and exciting each day. The full body style for
those of you who have never done it before, includes lifting every body part, everyday. But instead of doing 3-4 exercises per
body part each day, you’re only doing 1 exercise for each body
part each day. Spreading the volume out through the week. This
is by far our most popular program and everyone does a cycle of
this program at some point throughout their time on the app.
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2.) A Strength & Conditioning program that emphasizes 1-2
strength pieces for the day (Also in a progressive overload format), followed by a 15-20min. high intensity interval piece. Ideal
for pretty much all body goals, but favors the people who love
high intensity training, as well as advanced movements like the
clean and jerk and snatch. You need all the equipment required
for the full body program above plus access to an assault bike
and C2 rower.
3.) A conditioning only program called “Sweat.” With no specific
strength training in this workout, it is ideal for people who love
their cardio or burning lots of calories. Typically a 40min. long
endurance piece or several intervals that equal about 40min. total. You will need all the equipment required for strength & conditioning program above.
4.) The Daily D is the minimal time or minimal equipment program. All you need is a pull-up bar, a jump rope, and a set of
dumbbells. Each workout is typically 20min. in length and focuses on mostly conditioning, but also has some strength training in
there. This program would be ideal for all body goals.
5.) A bodyweight only program called “Bodywork.” This program
requires absolutely zero equipment, is typically 20 minutes in
length, and focuses on total body strength & conditioning. These
are definitely not your typical bodyweight workouts however!
These are challenging and fun, even for my most advanced athletes. A great resource for anyone who happens to be traveling
as well.
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Your Free Month of CHALK ONLINE
*** Please keep this in mind
• This is one free month ONLY, and goes by calendar month,
meaning you will automatically be charged on the next 1st day
of the month.
• I recommend starting your free trial on the 1st day of the
calendar month if you want to get the full 30 days of access.
• You will see during checkout there are auto-renewal payments
for $19. There is no commitment required but you need to cancel
BEFORE the end of the current calendar month if you don’t want
to continue, or you will be automatically charged for monthly $19
renewal on the first day of every month.
How to get your FREE CHALK online access:
• Follow this link “Click Here”
• Be sure to choose the second program option on that page
called “The Program (no gym access)” which normally costs
$19/month.
• Then choose “monthly programming” on the next screen. At
the bottom of that page, there is a question in blue that says
“do you have a promo code?” - click on that and enter
“EARNYOURCARBS” for the one free month of programming.
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Carb Cycling… What Is It?
Carb cycling is a dietary modality where you strategically and
intentionally manipulate carbohydrate intake to optimize key
metabolic hormones in order to maximize fat burning while
simultaneously protecting muscle & strength. By strategically
with-holding & re-feeding carbohydrates, you ensure your body
has the exact nutrients it needs, at the exact right time, to perform it’s absolute best, while never feeling restricted or deprived.
How Exactly Does Cycling Your Carbs Work, Anyways?
Carbs tend to have a bad rep, taking the blame for ‘making you
fat.’ Like anything, there are certain scenarios where this is true,
and others where this is false…
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CAN YOU BOTH LOSE FAT & GAIN MUSCLE
BY UTILIZING A CARB
YES, YOU CAN!!
CYCLING STRATEGY?
There’s a lot of science behind how carb cycling works…
But in short, high carb days are used to temporarily spike your
insulin, primarily to refill your glycogen stores, facilitate muscle
growth and repair, and rev up your metabolism & Total Daily Energy Expenditure (TDEE)
(1). On low carb days, you’re keeping your insulin levels nice
and low to allow your body to tap into its fat stores for
energy
(2). You still get some carbs on these days, and they should
be strategically placed throughout the day to maximize
muscle and energy balance (I will show you exactly how
to do this properly).
There is also plenty of research to show that periods of low
carbohydrate intake followed by post-exercise high-carbohydrate re-feeds experience significantly greater performance
improvements when compared to a standard low-carbohydrate
or ketogenic diet (2, 4, 5). ‘Some carbs’ is better than ‘no carbs,’
but it’s important to be strategic with WHEN you eat those
carbs! (more on that later).
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Carbohydrate cycling and calorie cycling also help optimize
both Leptin & Grehlin levels in our bodies. Leptin & Grehlin are
hormones that play an important role in weight loss, weight
gain, and the ability to maintain body composition after a fat
loss phase.
Theoretically then, this is what helps facilitate muscle growth,
while avoiding fat increases at the same time. Carb cycling has
also been shown to induce fat loss and overall weight loss,
without lowering Resting Energy Expenditure, and thereby
without damaging your metabolism.
So, now that I’ve explained why carb cycling works, you’ll
understand why it’s been my preferred method of eating for a
few years now.
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How to Make Your Meal Plan
Using Carb Cycling Principles:
The Most Important Part of This Whole Thing!
There’s a ton of carb cycling plans and strategies, each slightly
different, but for the purposes of this challenge, we are going to
alternate between these two types of days:
1) High-carb days - On high-carb days you will be eating
2 to 2.5 grams of Carbs / lb of your body weight.
These will be your higher-calorie days.
2) Low-carb days - On low-carb days you will be eating
0.5g of carbohydrate per pound of body weight. These
will be your lower calories days.
If all of this sounds a little confusing or hard to remember right
now, don’t sweat it! I am going to outline all the numbers again
later on in more detail and make it as easy as I can for you. I just
want to give you a little background and information first before
we get into all those details.
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Getting all of your macros in is so important that it’s personally
responsible for about 80-90% of the results you get in dieting
or as I like to say your new “lifestyle” because that’s what it
should be. It should be a new style that you genuinely want to
start adding into everyday to your life.
While there are many ways to get from point A to point B, I
personally believe that the way I am showing you is truly the
easiest way out there AND after just a few weeks, you will
be a true pro at knowing exactly what to do at all the right
times. Including how to change your body even more as your
body changes. Just plug your new numbers in and you’re on
your way. No need to buy a new template or do the challenge
again, unless you really want to. People do sometimes just for
the weekly check-ins and for the financial responsibility that’s
attached to paying for something. To each their own I guess!
Anyway, what about that other 10-20%? Well ... That’s where
“Carb Timing” comes into play. I’m not going to lie to you ...
This particular part of getting leaner is on the harder side and
does change things quite a bit. You will be a little more
annoying to yourself and your friends, BUT it’s definitely worth
doing if you’re looking for that little extra something in your
physique.
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1st Off: Get your TDEE!
The starting place for figuring out how much food you
should be eating on a daily basis is your ‘Total Daily
Energy Expenditure” (TDEE). Use the website listed
below to get your numbers. This is by far the best
calculator I have found as far as how accurate it is. It’s
never steered me wrong before.
https://tdeecalculator.net
Take the ‘maintenance’ TDEE number they give you
and ignore the ‘high’ and ‘low’ carb days suggested
for cutting, maintenance and bulking. Just take the
‘maintenance’ TDEE number and then use these
calculations below to get going.
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How to Utilize a Carb Cycling Strategy
to Lose Fat
Here’s how to create your own macros using your
TDEE score:
• On low-carb days, you need to create a 25% caloric deficit of
your TDEE.
• On high-carb days, you need to create a 10% caloric deficit
of your TDEE.
For example, if your TDEE score is 2,500 calories, then your
caloric intake on your low- carb days would be 1,875 calories
(a 25% deficit), and your high-carb days would be 2,250 calories (a 10% deficit).
Need help estimating your body fat for the TDEE calculations?
Well, although there are many options to choose from, I always like to start with free ones
to keep your financial barrier as low as possible, so let’s start with picking yourself out of
one of these photos.
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If you still want to spend the money to get it a little more
accurate reading, I will list some options below in order of my
personal preference. Even the best options shouldn’t cost more
than $100 nowadays and it is nice to know when you’re on the
leaner end. However, on the higher end of the scale, just using
the photo scale above does work pretty good!
1. DEXA (Dual-Energy X-Ray Absorptiometry)
Participants lie still on a table while a machine arm passes over their
entire body. This arm emits a high- and a low-energy X-ray beam.
By measuring the absorption of each beam into parts of the body,
technicians can get readings for bone mineral density, lean body
mass, and fat mass. Also, because the machine scans body parts
individually, the test can also break down body composition per limb.
That means you can confirm suspicions that your right leg is indeed just
a bit stronger than your left (like me).
The Pros
DEXA scans are hands down the best out there for accurately measuring
body composition. This is the current “Gold Standard.”
The Cons
Getting a DEXA scan nowadays is actually easier than ever, but will still
most likely require you to make an appointment and dish out between
$100-$200. Definitely the highest priced option on this list, but for
obvious reasons. It’s the best out there.
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2. Hydrostatic Weighing
Hydrostatic weighing. When I was in college, this was the “gold standard”
of body-fat testing, but now it is second to DEXA. This method compares
a persons normal bodyweight (outside the water) to his or her bodyweight
while completely submerged. Using these two numbers and the density of
the water, operators can accurately calculate the persons density. This
number is then used to estimate body composition.
The Pros
Hydrostatic weighing is a great technique that uses tried and true variables
with a very low percentage of error. I have done this one many times and
have always had measurements that seemed spot on!
The Cons
Unless you happen to have an underwater scale at home, you’re going to
have to find a lab or a performance center for this. And like the DEXA scan,
make an appointment. Slightly less convenient than the options I will list
below, but for the price, it’s going to be your best option accuracy (ranging
from $40 to $60).
3. Air-Displacement
Air-displacement plethysmography is actually very similar to underwater
weighing. First, participants sit in a small machine, sometimes referred to
as a “Bod Pod.” Then, by measuring air displacement by the individual,
technicians can determine body density. Like underwater weighing, the
participant’s body density is then used to calculate body composition. It
sounds a little funky and inaccurate, but… It actually works pretty well.
The Pros/Cons:
Not as accurate as the dunk tank or DEXA, but still a lot more accurate than
bioelectrical impedance or calipers (below). I have used these several times
in my day and I have always had a good experience going in first thing in the
morning on an empty stomach. However, if I went in after a workout or after
eating something, my numbers were significantly off. Usually costing around
$40-$60 like the dunk tank, I’d say you’ll be happier with either of the first 2
options.
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4. Skin Calipers
Probably the most accessible method for measuring body fat and most
widely used in gyms and at home.
The Pros
You can usually buy a pair for about $10. Learning how to use them is fairly
easy and you can get readings in just a few minutes.
The Cons
This method relies on readings from only a handful of body parts, so margin
for error can vary. The most important thing is to use the exact same spots
every time to keep your readings consistent.
5. Bioelectrical Impedance
These are the scales you see with electrodes under the feet. Sometimes
there’s also a handle for your hands to get an additional reading, but
regardless of the machine, the devices work by sending tiny electrical
impulses through the body and measuring how quickly those impulses
return.
The Pros
You can buy these almost anywhere. They are pretty affordable (more
than calipers, but less then the other options on this list). You can get
measurements in a matter of seconds.
The Cons
The feedback on these are notoriously all over the place. Mainly because
they can easily be affected by variables like hydration, meal times (when
you ate your last meal), and workouts (when your work was). If you want to
go this route and try to get the most out of it, be sure to take it at the
exact same time under the exact same conditions!
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“Pages 18-27 are going to go over exactly
how how everything works if you were to
write your own numbers out. Obviously,
I have a calculator that does all of this for
you, but for those of you who like to know
where the numbers are coming from…
These pages are for you :)”
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How to Utilize a Carb Cycling
strategy to Lose Fat:
Here’s how to take those calories from your TDEE score and
create your high and low carb day macros for fat loss:
• Your PROTEIN WILL ALWAYS BE 1 GRAM / LB OF
BODYWEIGHT, regardless of if it is a low or high carb day.
(AKA: if you weight 160lb, you will eat 160g of protein
EVERYDAY).
• On high-carb days, 50% of your total calories will come from
carbohydrates.
• On low-carb days, 20% of your total calories will come from
carbohydrates.
• The rest of your calories each day will come from fat (“use”
the calories left after calculating protein and carb intakes).
**Remember: There are 4 calories / gram of each carbohydrate & protein
and there are 9 calories / gram of fat**
Here’s how the caloric breakdown would look:
Total Calories
Protein (g)
Carbs (g)
Fat (g)
LOW CARB DAYS
25% Deficit of TDEE
Bodyweight in LB
20% of Total Daily Calories
Remaining Calories
HIGH CARB DAYS
10% Deficit of TDEE
Bodyweight in LB
50% of Total Daily Calories
Remaining Calories
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Here’s how complete macro breakdown would look
using the TDEE 2,500 kcal and 160lb example above:
Bodyweight (lbs)
TDEE Score
160
2500
Total caloric intake on HIGH-CARB days 2250 Macros on HIGH-CARB days
Carbs (calories) 1125
Carbs (grams) 281
Protein (calories) 640
Protein (grams) 160
Fat (calories) 485
Fat (grams)
Total caloric intake on LOW-CARB days 1875
Macros on LOW-CARB days
Carbs (calories) 375
Carbs (grams)
Protein (calories) 640
Fat (calories) 860
54
94
Protein (grams) 160
Fat (grams)
96
So how does that translate into actual meals?
A typical HIGH CARB day of eating might look something like this:
Breakfast
- 3 Scrambled Eggs
- Handful of Berries
- 2 Cups of Rice
- 30g of Protein Powder
Lunch
- 8oz Chicken Breascooked
w/ 1tbsp coconut oil
- 2 Large Sweet Potatoes
- 1 Cup of Green Beans
Dinner
- 6oz New York Strip
- 1 Cup of Steamed
Broccoli
- 1 Cup of Rice or a
Post Workout / Snack
- 2 Cups of Skim Milk or Fruit Juice + 30g Scoop of Protein Powder
If it’s NOT post workout (like a day off) and you’re eating a snack it might
look like look like this...
- 1 Small Container of 2% Fage Yogurt + 1 Scoop of Protein Powder mixed in.
This is literally the greatest thing ever.
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Now, let’s look at a LOW CARB
A low-carb day for this same person would look like this:
160 grams of protein (Their bodyweight)
94 grams of carbs
96 grams of fat
(For a total of about 1,875 calories. This is the 25% deficit)
Once you have your numbers worked out, simply create a meal
plan for both days and stick to them, alternating according to the
Here’s another sample day on a LOW CARB day
Breakfast
- 4-5 Scrambled Eggs
w/ a Handful of
Lunch
- 6 oz of Shrimp
- Sautéed Greens
in Coconut Oil
Dinner
- 6 oz of Ground Beef
- Handful of Greens w/
Balsamic, Olive Oil, and
Goat Cheese sprinkled in
Post Workout / Snack
- 3 Servings of Tart Cherry Juice (75g of Carbs) + 30-40g Scoop of Protein
* Protein powder is definitely not required, but it can make things easier for most of you
busy people out there. If you’re good about your food prep game, you may swap this
out for any protein you want. Like maybe some shrimp or a few egg whites or
something. Egg whites usually make me feel pretty full.
* I try to get all my carbs for the day in my Post Workout window. It definitely produces
the best results for me and most people I have coached in all my years of coaching
(Especially for FAT LOSS). If it’s NOT a post workout day (like a day off) I would typically
add small servings of fruit to all of my meals throughout the day or something with
about 20-259 of carbs per serving. Could be anything between one of my favorite
protein bars, the whole milk I add to my coffee, or a few bites of “Smush” oatmeal. I
love that stuff:) (More on this in the ‘meal timing’ section of the guide).
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How to Utilize a Carb Cycling
strategy to Lose Fat (Continued):
When carb cycling for fat loss or ‘cutting,’ you will follow a 3:1
pattern low carb to high carb days. Where exactly you place your
high-carbs day during the week doesn’t matter too too much
because it will naturally move around week to week if you stick
to the 3:1 pattern.
Here’s how we are going to do this: (3 LOW
followed by 1 HIGH, and repeat)
Monday
Tuesday
Wednesday Thursday
High Carb Low Carb Low Carb
Friday
Saturday
Sunday
Low Carb High Carb Low Carb Low Carb
* You still need to track your calories & macros & plan
your meals. Simply attempting to eat high carb or low
carb on each given day will not suffice. This takes
planning, preparation and dedication. I’ve outlined
how to do this later on in the guide, so please read
through it carefully.
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How to Use A Carb Cycling Strategy
to Maintain Your Weight:
If you are going to carb cycle to maintain your weight (perhaps after a cutting phase), you will need to follow a slightly
different strategy.
Here’s how to take those calories from your TDEE score
and create your high and low carb day macros for maintenance:
Your % splits will be very similar to they would be for a fat
loss phase but you will NOT be in a caloric deficit:
• Your PROTEIN WILL STILL BE 1 GRAM / LB OF
BODYWEIGHT, regardless of if it is a low or high carb day.
• On high-carb days, you will still get 50% of your total
calories from carbohydrates.
• On low-carb days, you will get 25% of your total calories
from carbohydrates.
• The remainder of your caloric intake each day will still come
from fat
Here’s how the caloric breakdown would look:
Total Calories
Protein (g)
Carbs (g)
Fat (g)
LOW CARB DAYS
100% of TDEE
Bodyweight in LB
25% of Total Daily Calories
Remaining Calories
HIGH CARB DAYS
100% of TDEE
Bodyweight in LB
50% of Total Daily Calories
Remaining Calories
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Here’s how that would break down
into your daily macros:
Bodyweight (lbs)
TDEE Score
160
2500
Total caloric intake on HIGH-CARB days
2500
Macros on HIGH-CARB days
Carbs (calories)
1250
Carbs (grams) 312
Protein (calories)
640
Protein (grams) 160
Fat (calories)
610
Fat (grams)
Total caloric intake on LOW-CARB days
2500
Macros on LOW-CARB days
Carbs (calories)
625
Carbs (grams) 156
Protein (calories)
640
Protein (grams) 160
Fat (calories)
1235
Fat (grams) 137
68
When using carb cycling to maintain your weight, rather than a
3:1 low to high carb pattern, you will follow a 3:2 low/high-carb
pattern (every five-day cycle will have 3 low-carb days and 2
high-carb days).
Monday
Tuesday
Wednesday Thursday
High Carb High Carb Low Carb
Friday
Saturday
Sunday
Low Carb Low Carb High Carb High Carb
That being said, your low days and high days don’t
necessarily have to be ordered exactly in a 3:2 Ratio. For
example, some people might do 3 low-carb days and then
immediately follow with 2 high-carb days.
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Someone else might stagger them slightly different
depending on what they’re doing in the gym or what their
general activity level is like on a day-to-day basis, while
others will stagger them differently yet based on how
they’re feeling or what their workout routine is each week.
For example, doing one high-carb day, one low-carb day,
one high-carb day, and two low-carb days.
Personally, I intentionally schedule most of my high-carb
days to fall on days that I’m lifting heavy or have a high
volume training day. I try to schedule my low carb days to
fall on rest days, or days where my training isn’t as intense
or long in duration.
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How to Use A Carb Cycling Strategy
For Bulking / Building Muscle:
If you are going to carb cycle to maintain your weight
(perhaps after a cutting phase), you will need to follow a
slightly different strategy.
Here’s how to take those calories from your TDEE score
and create your high and low carb day macros for
maintenance:
Your % splits will be very similar to they would be for a fat loss
phase but you will NOT be in a caloric deficit:
• Your PROTEIN WILL STILL BE 1 GRAM / LB OF
BODYWEIGHT, regardless of if it is a low or high carb day.
• On high-carb days, you will still get 50% of your total
calories from carbohydrates.
• On low-carb days, you will get 25% of your total calories
from carbohydrates.
• The remainder of your caloric intake each day will still come
from fat
Total Calories
Protein (g)
Carbs (g)
Fat (g)
LOW CARB DAYS
HIGH CARB DAYS
110% of TDEE
110% of TDEE
Bodyweight in LB
Bodyweight in LB
25% of Total Daily Calories 50% of Total Daily Calories
Remaining Calories
Remaining Calories
25
Here’s how that would break down into your
daily macros using the 2500 example:
Bodyweight (lbs)
TDEE Score
160
2500
Total caloric intake on HIGH-CARB days
2750
Macros on HIGH-CARB days
Carbs (calories)
1375
Carbs (grams) 345
Protein (calories)
640
Protein (grams) 160
Fat (calories)
685
Fat (grams)
Total caloric intake on LOW-CARB days
2750
Macros on LOW-CARB days
Carbs (calories) 687.5
Protein (calories)
76
Carbs (grams) 172
640
Protein (grams) 160
Fat (calories) 1422.5
Fat (grams) 158
When using carb cycling to bulk or increase muscle mass, you
will again follow a 3:2 low/high-carb pattern (every five-day cycle
will have 3 low-carb days and 2 high-carb days), just like the
maintenance phase:
Monday
Tuesday
Wednesday Thursday
High Carb High Carb Low Carb
Friday
Saturday
Sunday
Low Carb Low Carb High Carb High Carb
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Once again, you may spread these days out however you like, as
long as you are getting 3 low and 2 high carb days per every 5 day
period.
Again, once you have the daily calories & macro numbers sorted
out, all that’s left to do is eat! Create meals that you love
(that fit your macros) and stick to it! A great way to keep yourself
accountable for each and every meal is to download a macro app
like “Mikes Macros”(set your own macros, do not use suggested)
and it will tell you exactly how much of everything you are eating!
Just plug in the portion size and it will tell you how much of that
macro you have left for the day and how much you ate.
MyFitnessPal is also a great tool.
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If you need help, I’ve created a macro
calculator that will give you your
macro numbers...
‘’CLICK HERE FOR THE MACRO
CALCULATOR’’
Login email: crossfitchalk@chalk.com
Password: gymryan1 - ON THE LINK**
If you cannot get the file to work after logging in, please
e-mail me at info@chalkperformancetraining.com
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CARB TIMING: Here’s how to organize your Carbs into
your meals throughout the day to maximize your physical
results. All of these numbers will be broken down for you
automatically inside the macros calculator on the previous
page
Training (Fasted AM Session)
• About 30-35% of your carbs comes immediately after your training session
• About 20-25% of your carbs is in your next meal
• And then each meal after that should contain about 10-15% of your total
carbs until you reach your total for the day.
Training (After 1 Meal)
• Eat about 10-15% of your total carbs before your workout
• Eat About 30-35% of your carbs comes immediately after your training
session
• About 20-25% of your carbs is in your next meal
• And then you’re back to 10-15% for the remainder of your meals for the
day
Training (After 2 Meals)
• Eat about 10-15% of your total carbs in meal 1
• Eat about 10-15% of your total carbs in meal 2
• Eat About 30-35% of your carbs comes immediately after your training
session
• About 20-25% of your carbs is in your next meal
• And then you’re back to 10-15% for the remainder of your meals for the
day
Training (After 3 Meals)
• Eat about 10-15% of your total carbs in meal 1
• Eat about 10-15% of your total carbs in meal 2
• Eat about 10-15% of your total carbs in meal 3
• Eat About 30-35% of your carbs comes immediately after your training
session
• And then you’re back to 15-20% for the remainder of your meals for the
day
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Carb Timing - Continued
You get the jist here. You’re consuming small fractions of
your total carb intake in prior meals to training and then
getting the “bulk” of them after training sessions.
You will notice a change pretty quickly and it will also forever change how you look at food. You will now be looking at food for purpose thinking, “what do I need and
why am I going to eat this.” The simple “I need a healthy
meal” will never suffice again. “I need fat and protein” or
“I need carbs and protein” will now be your thought process. Once you “get it” — you’ve reached one hell of a
milestone in your journey to getting shredded.
This is also when peer pressure attacks the hardest because you will be saying no to things you never said no
to before, even if it’s healthy food. If the macros aren’t
right, you’ll notice right away. BUT, again… This is only
for that extra 10-20%. If it’s making you “weird” and
you’re losing your relationship or friends, then please
give it up lol. Stress is a bigger factor than that 10-20%
and we need you to be happy first and foremost!
* These guidelines are applicable to both, high and low, carb intake
days. They will simply just be smaller numbers on low carb days,
but the percentage eaten at each meal is the same. If you’re eating
less meals than in the example, just try to distribute your carbs in
the same fashion (pyramid affect after your workout with majority
being in the immediate meal after).
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HEY! What about my Fat intake?!?
When do I eat my fats if I decide to implement
timing into my challenge? Easy! Keep all of your
fat calories out of your meals for about 1-2 hour
prior to exercise and 1-2 hours post exercise.
Reason being that, “Fats” slow down the
absorption of the other macros that are needed
for either pre-workout fuel or post workout
recovery. When ingested with a surplus of post
workout carbs and protein, it can also affect lean
gains and actually assist in gaining fat instead. In
short, just trust me here ;)
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Bottom Line...
For fat loss, you must maintain a caloric deficit. For muscle gain, you have to be in a surplus. Protein is the most
important nutrient to maintain and gain muscle, but it
doesn’t need to be sky-high for either goal. Simply stick
to 1 gram per pound of bodyweight and you’re taken
care of.
On low carb days, you’re shooting to EARN your carbs,
so keep them out of your meals until post workout. High
carb days should not be scary, in fact they are kind of a
“built in I messed up” days... But with a limit. A real “I
messed up” day is a lot more carbs and sugar than you
realize. Regardless, even on a high carb day, you’re still
in a 10% deficit, so you’re still on track, don’t forget that!
Email me if you have any questions!
info@chalkperformancetraining.com
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It’s that simple!
(Read it a FEW times if you’re spacing out.
It will click in no time, I promise!)
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Food Choice Recommendations
Meat:
- Chicken breast
- Ground Turkey
- Bison
- Ground Beef (100%
grass-fed if possible)
- Canadian Bacon
- Duck
- Lamb
- Pork
- Whole Eggs (pasture
raised if possible)
- Egg Whites
Seafood:
- Calamari
- Crabmeat
- Salmon
- Sardines
- Scallops
- Swordfish
- Shrimp
- Tuna Steak
- Canned Tuna
(low mercy)
Cheese and Dairy:
(preferably raw cheeses if
possible)
- Cottage Cheese
- Feta Cheese
- Goat Cheese
- Whole Milk in Coffee or
Skim for Post Workout
Plant Based:
- Tofu (preferably organic)
- Almond Milk
(unsweetened)
- Raw Plant Based Protien
Powder
- Cashew Cheese
** These are not the only foods you are allowed... This is just a sample
list of foods I personally eat on a regular basis
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Top Choices for Carbs
Your goal here is to always stick to LOW glycemic index carbs for ALL
parts of the day except Post Workout. Then you may have something
that is HIGH glycemic index.
This website does a great job of showing you some examples and giving
you just enough knowledge to be dangerous.
https://universityhealthnews.com/daily/nutrition/glycemic-index-chart/
Here’s a better resource if you want nerd out and get into glycemic load
as well, which is definitely worth looking into if you don’t fully understand
glucose levels.
https://ultimatepaleoguide.com/glycemic-index-food-list
- alfalfa sprouts
- broccoli
- cauliflower
- cucumber
- mushrooms
- onion
- spinach
- apple
- apple sauce (pre and
post workout)
- apricots
- blackberries
- cantaloupe
- cherries
- blueberries
- kiwi
- lemon
- lime
- peach
- pear
- pineapple (pre and post workout)
- plum
- raspberries
- strawberries
- oatmeal
- artichoke
- asparagus
- sweet potato (pre and post workout)
- white & brown rice (pre and post
workout)
* ANY CARBS that you don’t see on this list is probably because it has a high
glycemic index or it is an unfavorable carb source. That doesn’t mean that you
should NEVER eat them, but rather they should be consumed post workout
out only as they spike insulin and create more fat storage
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Condiments that I LOVE and
APPROVE of!
Mayos:
Click Here
Ketchups + Mustards + Sauces:
Click Here
&
Click Here
Salad Dressings:
Click Here
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Supplements:
As far as supplements go I know they can get confusing
and over the next 30 days, I want your primary focus to
be on getting everything you need from whole foods ...
because without proper nutrition, the workouts and the
supplements won’t matter. Results really are built in
the kitchen and there are no shortcuts around it!
That being said, there is always a time and place for
nutritional supplements and I do want to give you a
little insight to what I take. Since the FDA does not
regulate the supplement industry, there are tons of
companies out there that do not opt to abide by any
regulation or testing standards with their products.
Due to this, I have always been hesitant to make many
supplement recommendations. I personally use and
recommend a handful of 1st Pho rm products, because
they are one of the only companies in the industry that
make their products in an FDA inspected facility. They
don1 t bullshit their products, 3rd party test everything
they make, and back everything up with a 110% money back guarantee. This guarantee allows people to try
their products for 30 days, and if they are not 100% in
love with them, then you can return them not only for
a refund ... but an additional 10% more than what you
spent with them! Pretty dope.
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Below are a few of the nutritional
supplements that my clients and I use and
love! If you have any other supplement
related questions, please do not hesitate to
ask.
POST WORKOUT:
This is the perfect place to start, as proper post workout
is the MOST IMPORTANT window in your training and the
only time where supplements are considered more ideal
than an actual meal! Phormula-1 & Ignition together make
up 1st Phorm’s post workout stack. In this stack, there is
Phormula-1 which is a hydrolyzed whey protein isolate and
Ignition, which is a fast acting carb with vitamin blend.
These two products are designed help you to recover faster, reduce muscle soreness, keep your muscles feeling fuller
longer, and you1 II feel
better all throughout the day. My favorite flavors of Phormula-1 are their Chocolate Mint Cookie and CTC! I promise
you that you can’t find a better tasting protein. It’s literally
insane how good it is.
PHORMULA-1 & IGNITION:
Click Here
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PRE-WORKOUT:
I’ve tried everything out there and this stack right here
blows everything out of the water. I literally hate working
out with out it. Each alone are pretty good, but the two
together will have you taking mirror selfies post workout for
sure! They already have sufficient amounts of creatine for
those of you trying to build muscle, endurance compounds
for those of you looking for more reps or better cardio, and
again - together they have given me the biggest muscle
pumps I’ve ever had without question. I also feel great the
entire time, since some pre-workouts can typically mess with
your stomach a little. Highly recommend this stack together
if you can!
PROJECT-1 (If you can only get 1, get this one):
Click Here
ALPHA SURGE
Click Here
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MULTI-VITAMIN:
A daily nutrient pack. No matter how perfect we eat on our
diet, we always need that insurance plan to make sure we
are getting all of our daily nutrients in. This pack provides
your body with the full spectrum of nutrients it needs for
overall healthy operation, proper hormone production, to
perform at its peak, and recover properly. (Especially important for athletes like us) Each daily packet includes a
complete capsulated multivitamin, antioxidant, fruits and
veggie super food blend, essential fatty acid, probiotic, and
CoO10. One of my main draws to this pack is that I use to
just buy a Multivitamin, EFA, and Probiotic separately and
all of that cost me around $100 each month. With this you
are able to get that plus a couple other great supplements
at a lot cheaper price! They are also super convenient to
keep in your pocket so you don’t forget to take it every
day!
MICRO FACTOR:
Click Here
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GREENS:
I know we all know it is important to eat our greens, but if
you are anything like me, you probably find yourself skipping over them when it is time to prep meals or eat! I use
and recommend Opti-Greens because each serving gives
you the benefit of eating 11 + servings of vegetables, along
with a blend of super foods, probiotics, and digestive enzymes! I can definitely feel a difference when I take this versus when I don’t. A greens supplement can also increase recovery, reduce bloating, and boost natural energy levels. So,
Im always in for anything that does that.
OPTI-GREENS 50:
Click Here
FOOD SCALE:
A food scale will be incredibly important with tracking food.
Over time you can develop an eye for eyeballing certain
foods, but most of the time you will want to weigh your
food to be accurate.
Below is a link to the food scale I recommend!
https://www.amazon.com/Etekcity-Multifunction-Stainless-Bat teries-lncluded/dp/B0113UZJE2
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“Hey Ryan! What do you
think about supplement ‘x’?”
Answer: Check out
examine.com
It’s an excellent and
unbiased resource on
supplements
“What dosage should I
take of ‘x’?”
Answer: Check out
examine.com ;)
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Alcohol Considerations
Alcohol has calories with 1 g containing 7 cals and that is usually
combined with carbs (either from fruit as with wine,
hops/wheat/barley as with beer, or sugar from carbonated drink
mixers).
When drinking in moderation it’s possible to adjust for the alcohol
without messing things up. Look up the drink you’re consuming
and see how many calories are in there. Then subtract the appropriate amount of calories from the macros you see fit to maintain
the calorie balance for the day.
For Example: You drink three beers
Carbs and Protein contain 4 cal/g, Fat contains 9 cal/g.
If the calorie total for those three beers comes to 600 kcal,
consider taking out 75g of carbs (300 cal) and 33g of fat
(297 cal).
• Alcohol gives us energy, but with none of the benefits
associated with the other macros. Thus, frequent binge
drinking isn’t going to be sustainable.
• You’re likely not going to want to adjust the protein macro,
given it’s muscle sparing properties.
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Should I Skip Breakfast Or Not?
Why You Might Consider Skipping Breakfast:
1.) Simplicity with meal planning and counting macros.
2.) Increased control over hunger, and greater satisfaction
from bigger meals. If you have previously been eating
breakfast it will take about a week for your body to get
used to the new meal pattern and hunger pains in the
morning to subside.
3.) Potential to help increase fat loss. – This is ONLY
relevant to those that are (or have gotten) lean to the
point of visible abs, and are looking to get completely
shredded.
Why You Might Not Want To Skip Breakfast:
1.) Increased risk of muscle loss. If you’re goal is to gain, this
is not for you.
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EYEBALLING PORTIONS
This is especially helpful when you’re having
meals out and aren’t using your food scale
Palm Size • P20 - 30
Thumb Size • F7 - 12
Fist Size
Cupped Hand Size • C20 - 30
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A Few Tips On “Meals Out”
When picking a restaurant, you need to keep in mind that most
restaurants are going to be using the lowest-quality cooking
materials —vegetable oil, flour, and very low quality meats.
Your best bet when choosing a restaurant is to look for the following:
1.) They cook on a grill—a REAL grill that leaves marks on
your food. The flat-top ones like McDonalds are ALWAYS
covered in cheap cooking oils to keep food from sticking.
You can see it in those clear bottles right next to the grill.
2.) Always order rubs or spices for your food. Sauces will
always be a terrible choice. Sauces on average are full of
sugar.
3.) Pretend to be allergic to gluten so that you get better
quality food and the chef is careful while making your
food. They usually will cook your food on a separate pan if
you ask nicely :) “Excuse me, I just have to let you know
that I’m highly allergic to gluten.”
4.) Ask if anything in your meal is breaded, especially
seafood. More than likely it was deep fried in these
cases, which leads to huge fat content that is most likely
trans fat and will totally jack up your numbers and health
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5.) Beware of added sugar in almost anything.
6.) Ask what they cook with if you’re concerned about it.
Statistically speaking, over 70% of restaurants who
advertise that they cook with olive oil, actually cook
with olive oil/vegetable oil blends to save money.
When in doubt, grilled stuff is always the best bet.
7.) Never let the server bring tempting things to the
table like bread or French fries with your food. Just
having them there will tempt you, so ask if they can
wrap your food in lettuce or ask for a side of veggies
instead of other options. This helps a TON!
Water Intake Guidelines
Water is important for fat loss and performance.
• In short… Aim for 5 clear urinations a day which is usually
made possible by .5 ounces consumed for every pound
of your body weight.
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Macro Cheat Sheets
PROTEIN
4 OZ OF RAW MEAT
PROTEIN + FAT
Ground Lamb = 24p 21 f
NY Strip Steak = 23p 18f
Atlantic Salmon = 23p 15f
Ribeye Steak = 23p 14f
85% Ground Beef = 21 p 17f
90% Ground Bison = 24p 11f
90% Ground Turkey = 21 p 11f
PROTEIN + A LITTLE FAT
96% Ground Bison = 25p 3f
99% Ground Turkey = 25p 2f
Wild Caught Shrimp = 23p 2f
Pork Tenderloin = 22p 2f
Deli Ham = 19p 4f
Whole Egg = 6p 4.5f
Thick Cut Bacon = 5p 5f
JUST PROTEIN, MINIMAL FAT
Chicken Breast = 26p 1.5f
Sea Scallops = 15p 1 f
Deli Turkey = 20p1f
0% Greek Yogurt = 12-23p 0f
Protein Powder = 15-25p
CARBOHYDRATES
FRUITS & BERRIES SERVING
SIZE= 100G
Plantains = 31 c
Banana = 23c
Grapes = 16-18c
Nectarines = 13-15c
Apples = 13-15c
Blueberries = 14c
Raspberries = 12c
Strawberries = 8c
ROOTS & SQUASH SERVING
SIZE= 100G
Parsnips = 18c
Butternut Squash = 11 c
Acorn Squash = 13-15c
Carrots = 10c
Spaghetti Squash = 7c
Yellow Squash = 4c
Green Zucchini = 3c
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EASY STAPLES
140g Jasmine Rice ** = 40c
185g Brown Rice ** = 49c
185g Quinoa ** = 39c
56g Black Bean Pasta = 3Sc
56g Red Lentil Pasta = 32c
40g GF Oats = 26c
150g Regular Potatoes = 26c
130g Sweet Potato = 24c
GF Breakfast Cereal = 19-24c
**Cooked
GROUND MEAT *Little more specific
FAT
BISON
8S% Ground Bison = 21p 18f
90% Ground Bison = 24p 11f
96% Ground Bison = 25p 3f
JUST FAT:
SERVING SIZE = 1T
Ghee = 15f
Extra Virgin Olive Oil = 14f
Coconut Oil = 14f
Avocado Oil = 14f
MCT Oil = 14f
Grass-Fed Butter = 12f
PROTEIN + FAT
4 oz 8S% Beef = 21 p 17f
4 oz 90% Bison = 24p 11f
4 oz Salmon = 23p 1Sf
Whole Egg = 4.5p 6f
Thick Bacon = 5p 5f
FAT+ FIBER
1 T Chia Seeds = 3f, 5g fiber
1 T Flax Seeds = 5f, 4g fiber
1 OOg Avocado = 15f, 7g fiber
4 OZ OF RAW MEAT
BEEF
85% Ground Beef = 21p 17f
93% Ground Beef = 20p 7f
96% Ground Beef = 24p 4f
TURKEY
8S% Ground Turkey = 20p 17f
90% Ground Turkey = 21 p 11f
99% Ground Turkey = 25p 2f
CHICKEN
99% Ground Chicken = 24p 3f
SEAFOOD
4 OZ OF RAW MEAT-JUST PROTEIN
Tuna Steak = 25p 1f
Mahi Mahi = 21p 1f
Chilean Sea Bass = 21p 5f
Atlantic Cod = 20p 1f
Tilapia = 20p 2f
Albacore Tuna = 20p 1f
Shrimp = 19p 0f
Sea Scallops = 14p 1f
PROTEIN + FAT
Sardines = 20p 16f
Atlantic Salmon = 23p 15f
Sockeye Salmon = 25p 8f
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How do you win??
Submit before and after pictures AT THE END of the challenge
with a current newspaper or other periodical somehow denoting
the start and end date for the challenge accurately. A great way
to win is going to be to stick to this diet with like, 95% accuracy,
again - you’re not a robot nor do I expect you to be.
How to Take Your Pictures
• I only need your pictures AFTER the challenge. So, take your
starting pics now and hold onto them.
• Take your pictures from the front, side, and back view.
• Take your starting and ending pictures in the same spot, same
mirror, same lighting, same clothing, and same positions (don’t
slouch in the “before” and flex in the “after”). Please make sure
there is a time stamp or have proof of date in the photo - again,
please take your before photo on day 1 of the challenge, hold
on to it, then take your after photo on the final day of the
challenge and submit them both.
You can e-mail info@chalkperformancetraining.com
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FAQ’s
Here are
the most
common
questions
that people
have when
completing
this challenge
1. How long do I keep using the same macros for / when do I
re-calculate my numbers?
Every 5lbs that you lose or gain, or if your exercise level
changes, you need to re-do your numbers to recalculate your
macros.
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2.) How do you get all the fat in your diet?
What?! Fat is the EASIEST macro to get in. First of all, make
sure you’re accurately calculating your cooking oils and
nut butters. You can always take a few scoops of peanut
butter or coconut oil.
3.) I can’t seem to get all my carbs in on my high carb days,
what are some good choices?
Choose carb-dense foods like oats, potatoes, pasta. I.E.
Fruit vs. Rice; the rice is going to be much more
carb-dense. Make sure to keep these around your
workouts!
4.) I can’t seem to get in all my protein.
If you’re having a hard time getting all your protein in, get
a protein supplement! Something low-carb and very high
quality is key.
5.) What If I’m super hungry? Can I go over my macros?
Chances are, you’re thirsty. Make sure you’re drinking
enough water. If you go over on any macros, let it be
protein ONLY. But seriously, try not to do this! Drink more
water and try eating different types of foods that are
more filling.
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Facebook Group:
It is a PRIVATE Community, please click the link to join
CLICK HERE
The challenge group will stay open for as long as you’d
like to stay involved. It is meant to be a place of encouragement, accountability and support - so let’s keep it clean
and positive in here! If that’s not something you can do you
will be removed from the group.
I will do my best to keep up with questions and
comments that come up in the group. There is also many
knowledgable people in the group that should be able to
answer and help you with your questions.
Please be patient and give my team a few days to approve
your access after your request.
If your facebook name is different from the name you
signed up with, e-mail chalk-facebook@outlook.com and
let my team know your facebook name.
Thank you!
All contents copyright @ 2019 Gym Ryan, LLC. All rights reserved worldwide. No part of this document or related files or content
may be reproduce or transmitted in any form, by any means (electronic, photocopying, recording, or otherwise) without the prior
written permission of Ryan Fischer The credited photos are the sole property of Ryan Fischer & Gym Ryan, LLC.
The information contained in this document is solely for general educational and informational purposes only. The information has
been prepared based upon our general educational background and our practical experience over the past 15+ years. The products
and information provided on this website have not been evaluated by the United States Food and Drug Administration, or any other
governmental authority. Gym Ryan, LLC. is not a physician and the information and products provided are not medical advice and
should not replace medical advice.
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