Reference & templates
1Phase Intent
Break the processed-food addiction, stabilize blood sugar, install the 18:6 fasting rhythm as a habit rather than a hardship, and wake the cardiovascular system up safely. No PRs, no heroics — just showing up and holding the line.
The first two weeks are the hardest, because the old fuel source (processed carbs and sugar) is leaving the system and nothing has replaced it in your habits yet — only in your meals. Expect a 1400-1500 energy dip most days for the first 10-14 days. That's adaptation, not failure.
2General Orders (still in effect)
Every phase runs on the same non-negotiables: zero red meat, zero pork, zero alcohol, zero quinoa. 1,500-1,600 calories/day. 18:6 intermittent fasting, eating window 1300-1900. Joint protection — no running, no jumping jacks, no heavy rucking. One gallon of water minimum, daily.
3Meal Rotation This Phase
The book cycles through 12 global cuisines on a repeating 12-day rotation, with 5 rotating meal variants per cuisine so the specific dishes change every several weeks. This is one representative dish set per cuisine — the book has the full Suhoor/lunch/snack/dinner breakdown with exact calories for all weeks 1-9.
| Cuisine | Representative dish |
|---|---|
| American | Grilled chicken breast, roasted sweet potato, steamed green beans |
| Mediterranean | Baked cod with lemon and capers, chickpea salad, Greek yogurt |
| Chinese | Steamed whole tilapia Cantonese-style, kung pao chicken, hot and sour soup |
| Japanese | Chicken teriyaki, chicken katsu (baked), miso soup, salmon with ponzu |
| Italian | Zucchini noodle pasta with marinara, white-fish piccata |
| Ethiopian & Somali | Misir Wot lentil stew, chicken Suqaar, Atakilt Wat |
| Kenyan | Skuma Wiki with grilled tilapia, Githeri bean-and-corn stew |
| Jamaican | Jerk chicken breast, steamed cabbage, brown stew fish |
| El Salvadorean | Grilled chicken with curtido, yuca, chicken/bean pupusas |
| Yemeni | Chicken Saltah, Yemeni chicken and rice (Mandi-style), chicken shakshuka |
| Pakistani | Chicken Karahi, chicken Seekh Kebab, chicken Biryani, daal |
| Black Soul Food | Baked Cajun chicken, collard greens, black-eyed peas, blackened catfish |
4PT Progression This Phase
Sessions run 20-30 minutes, low-impact only: incline treadmill (5-7% grade), stationary bike, pool work, or a 2-3 round bodyweight circuit (chair squats, wall push-ups, plank holds). No running, no jumping jacks, no heavy rucking.
8,000 steps/day, same as tracked on your Field Medical Card every night.
5Eating Out — Fast-Casual Field Guide
Some days the mission happens in a food court. Compliant order guidance — no red meat, no pork, no alcohol, no quinoa — at five real chains, condensed from the book's Eating Out field guide.
- Subway — oven-roasted or rotisserie-style chicken, or turkey breast, loaded with vegetables. Skip the Italian BMT and mayo-heavy sauces.
- Chipotle — chicken or sofritas (steak/barbacoa are red meat, carnitas is pork). Brown rice or fajita veggies, beans, salsa, light on cheese/sour cream.
- Panera Bread — Green Goddess Cobb or Chicken Caesar salad, dressing on the side. Skip bacon bits and go light on candied pecans if watching calories.
- Sardi's (Maryland/DMV) — sardischicken.com. Charbroiled (grilled) chicken, side salad, black beans or steamed vegetables instead of fried yuca/plantains.
- Outside the DMV — look for a Peruvian-style rotisserie/charbroiled chicken restaurant (pollo a la brasa); the same order works wherever it shows up.