Reference & templates
1Phase Intent
Increase intensity of bodyweight and resistance work, maintaining high protein to protect muscle mass as weight drops. This phase spans Thanksgiving, Christmas, and New Year's — the protocol adjusts its tone around the calendar, not its structure.
Plateaus are normal here — everybody hits one. It isn't the plan failing, it's your body renegotiating its terms. Hold the protocol exactly and it breaks. This is also the phase most people quietly abandon, because the novelty of Phase 1 is gone and it's just repetitive work now. That's the point.
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 10-26.
| 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 25-40 minutes and add resistance bands: incline march plus band rows, bike plus a core circuit, or a 3-4 round bodyweight/resistance circuit. Still zero running, zero jumping jacks, zero heavy rucking.
8,500-9,000 steps/day, same as tracked on your Field Medical Card every night.