The Tactics, Rules, and Principles
To MAXIMIIZE Your Performance,
Health, and Body Composition
Let’s Start With An
Intro…
WHY Should You Listen To Me?
I’m NOT…
•  A Licensed Dietician…
•  Nutritionally Certified…
•  A Nutrition “GURU” or EXPERT…
I AM…
•  A Dedicated Coach
•  A LIFELONG Student
•  A Human Being (just like you)
I’ve been through A LOT…
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High School (those days don’t count)
College Years
Bodybuilding Days
Performance Focus
LIFESTYLE
In Came FORGED FUEL…
•  FF is what I personally use
•  It’s based around SIMPLE
PRINCIPLES, rules, and tactics
•  It’s been built from years of
testing, tweaking, and REAL
WORLD implementation
Before We Go Any Further…
Take Note That This Isn’t Just
About Food
Before We Go Any Further…
WHY isn’t this about food?
Because…
We KNOW What’s Healthy and What’s
NOT Right???
Let Me Quiz You…
Is This HEALTHY?
OR
NOT HEALTHY?
Don’t YOU Agree?
We All Know WHAT’s Healthy But
WHY Don’t We Eat Healthy?
What it REALY Comes Down
To…
HABITS and LIEFSTYLE.
QUESTION…
What do you think the people who
stick to a healthy “diet’ have
that YOU might not have???
Is It…
WILL POWER?
DISCIPLINE??
The TRUTH
Will Power and Discipline are
actually NOT the answer (they
help)
From “The Alchemist”
Discipline and Freedom are NOT
Mutually Exclusive… They’re
Mutually Dependent
A Couple of Examples…
**Traffic Lights**
**Vegans**
**Aggressive Strength Creed**
So What’s The ANSWER?
To DOMINATE Habits, you must live
by a Personal Philosophy or set
of Structured PRINCPLES
The POWER of Principles
***When you have a set of “rules”
you live by, will power won’t
be needed (as much)***
The Great Battle Within
Self Discipline and Will Power
VS
A Personal Belief System
Do This Quick…
Come Up With 3-5 “Personal Rules”
That When Applied Will Help YOU
Get Closer To Your Goals
***Come Up With 10-15***
The Great Battle Within
You’re Either Re-Active With Will
Power Or…
You’re DRIVEN and Proactive with
Beliefs
How Do You Apply This?
Change Your Habits
========> CHANGE YOUR LIFE
But HOW???
You Attack ONE THING At A Time...
Crazy Study On Habits…
People Who…
Focused on ONE = 83% SUCCESS
Focused on TWO-THREE = 37%
Focused on THREE+ = 19%
Key SIMPLE Principles and
Rules (HABITS)
1. Track Your Nutrition (7-30 days)
2. PLAN and PREPARE
3. Drink MORE H20 (1/2 Your BW in oz)
4. J.E.R.F.
5. Protein @ Every Meal
6. Carbs POST Workouts (EARN IT)
7. Fats “Fill The Gap”
Key SIMPLE Principles and
Rules (cont)
8. Greens / Anytime Carbs @ Every
Meal (key micronutrients)
9. Separate Carbs and Fats as
BEST as possible (except in cheat meals
OR if you’re already lean)
10. LIVING the 80/20 Rule For
Compliance (90/10 for accelerated results)
Keys To SUCCESS..
•  Attack ONE THING at a time
•  Use what WORKS for you and your
lifestyle (Only way NUTRITION works for
anyone)
•  Understand… It’s a LIFE LONG
Process (attack one meal at a time)
The BIGGEST KEY (again)…
Change Your HABITS…
-----------> Change Your LIFE
Keys To SUCCESS..
•  Think BIG Picture
(especially if you’re
struggling)
•  Just Eat REAL FOOD
•  Improve SLOWLY (doesn’t
have to be 100%
CLEAN or “Cold Turkey”)
•  Moderation is the KEY
•  Don’t worry about “how many
meals”… it’s up to YOU as long as
you hit the amount of FUEL you
need (Cals in VS Cals Out)
Calories?
Cals In Vs Cals Out
It DOES MATTER
It’s the TYPE of Cals You Take In
Some Helpful Hacks…
•  Tracking Is Essential
***To Bring More Awareness***
(Forged FUEL will HELP)
•  Plan à Shop à Prepare (Cook)
***For The BUSY People***
•  Attack ONE Meal At A Time
•  80% Fullness Rule
***For The Overeaters***
•  Journal About Your Food Intake
***Body Image VS Body Function***
#1 – YOUR GOALS
•  Fuel for a PURPOSE
•  Your GOALS will determine how
YOU need and should fuel your
body
•  EX: More Active = More Fuel /
More Sedentary = LESS Fuel
•  This is what makes EVERYONE a
bit unique
Quick GOALS Breakdown
•  FAT LOSS: glycogen depletion is
the key
•  Use of strategic carb cycling
•  Low to Moderate Fat Intake
•  Moderate to High Protein Intake
•  Slight deficit in Overall Cals
(can cycle cals as well)
Quick GOALS Breakdown
•  MUSCLE GAIN: calorie surplus +
glycogen loading is the key
•  Use of strategic carb cycling
(to ensure LEAN Mass gain NOT
just “MASS” gain)
•  Moderate Fat Intake
•  Moderate to High Protein Intake
Quick GOALS Breakdown
•  PERFORMANCE: calorie surplus +
glycogen loading is the key
•  Use of strategic carb cycling
PRE and POST workout to help
with recovery process
•  Moderate Fat Intake
•  High Protein Intake
MACROS: What You Need To
Know
•  Proteins
•  Carbs – Non-Starchy / Starchy
•  Fats – Healthy / Non-Healthy
PLUS…
•  Creatine (seriously… 5g / Day)
•  FitAID (not serious)
PROTEIN
•  The MAIN building block of
muscle, recovery, and energy (for
GAINZ)
•  Body uses as energy and a
building block
•  Typical range – 1g / # of LBM
•  “More” isn’t always better with
Protein – FUEL for YOU
•  Good Read – “How Much Protein”
•  *LMS Rule* PRO In EVERY Meal
PROTEIN
•  BEST Sources: Free-Range
Chicken, Grass-Fed Steak, CageFree Eggs, Fresh Fish, Bison,
Lamb, Turkey, Or Any Type Of
“Game” Meat
•  OK Sources: Pork, Fattier Cuts
Of Grass-Fed Beef/Steak
•  Focus on WHOLE Food Sources VS
Tons Of Protein Powders, Ect
Carbs (Are They The Enemy)
•  Non-Essential For Energy, But
Essential For Hormone Balance and
Overall Health
•  Main Roles are for ENERGY and helping
Aid RECOVERY
•  The amount depends on YOUR Goal
•  FF Rule – EARN YOUR CARBS
–  CARBS AFTER Training Sessions (FAT
Loss)
–  CARBS BEFORE / AFTER Sessions (GAINS
and Performance)
–  No to LOW Carb On Off Days (Fat Loss)
Carbs
•  Starchy Sources (FUEL ONLY):
Potatoes, White Rice, Quinoa,
Gluten-Free Oats, Beets, Squash,
Pumpkin (BEST for performance and fat loss)
•  Non-Starchy (Anytime Carbs):
Greens, Cucumbers, Peppers,
Broccoli, Cauliflower, Onions…
•  What About Fruits (still a carb – NOT
optimal for fat loss)
•  What About Whole Grains and
Breads (think QUALITY)
FATS
•  Watch Your Overall Intake (just
because it’s a “healthy” fat…)
•  Lower your intake when you
INCREASE carbs
•  Oils work best for Fat Loss
•  Just don’t be afraid of Fats
•  Typically range from as low as
20 up to 60% of Cal intake
FATS
•  Healthy Sources (Vital for
Hormones / Optimal Health):
Whole Eggs, Fatty Cuts Of Fish,
Grass-Fed Beef, Nuts, Seeds
•  Healthy Oil Sources: Coconut,
Avocado, MCT, Udo’s, High
Quality Fish Oil
•  Low Quality Sources: Bacon /
Pork
YOUR MACRO Numbers"
How Much??
•  Determine WHERE your calories
come from – PRO / CHO / FAT
•  Good To Track At First – TO
LEARN and To See Where You Sit
(Guideline #’s ONLY)
**Forged FUEL Performance Coaching will be
SPECIFIC TO YOU**
YOUR MACRO Numbers…"
What Do They Mean??
•  EX: My Numbers = 340/185/100
•  Gives you a solid guideline in
regards to WHERE your MACROS
may need to be
•  Requires you to be consistent
with your TRACKING
•  Stay within those numbers =
you’ll go in the right
direction
FF Proven Effective Templates
•  Use these as outlines in
accordance to YOUR goals
•  Nothing is set in stone…
•  Always got to test and tweak to
suit YOUR body and YOUR
reaction to food
Training Template"
FAT LOSS
•  Optional - Fast In AM (Skip
Breakfast, Train Fasted)
•  Stay as depleted as possible
BEFORE training session (NO to
Low Carb if possible)
•  Carb Up AFTER Training
•  Pro + Greens + Tiny Bit Fats
Rest Of Day
Training Template"
Muscle / Performance
•  Breakfast: Lean Protein + Carb
•  Pre-Workout: Lean Protein +
Carb (if training later in day)
•  Post Workout: Lean Protein +
Carb
•  Low Fat Intake Throughout Day
With NON Carb Meals
•  Protein + Greens Rest Of Day
NON-Training Day"
Template
•  Optional: Fast Through The AM
(skip breakfast, go until
noon / 14-16 Hour Goal)
•  Proteins + Greens + Little Bit
Of Healthy Fats Rest of The Day
•  If Performance / Muscle GOAL:
“Carb Back Load” For Final Meal
Of The Day (IF training next
day)
On “Cheat” Meals
•  I always say to “EARN Your
Cheats”
•  It’s a “Cheat MEAL” NOT a Cheat
Day, treat them as such
•  2-3, Maybe 4 A Week (Think
80/20 Rule)
•  My Own Personal “Cheats”
Pre Cheat Day Template
•  Day Before: Go Low to NO Carb All Day
–  Goal is to DEPLETE the body of glycogen
as best as possible
•  Proteins + Greens + TINY BIT Of
Healthy Fats Rest of The Day
–  You may even go well under your normal
cal range for the day
•  TRAIN HEAVY and H.A.M. (works best if
it’s a bit later in the day)
•  Cheat guilt free (LIVE LIFE)
•  Can do this the morning of a “Cheat”
Day (holiday’s, parties, ect)
Post Cheat Day Template
•  GOAL: Re-Acclimate The Body Back
To Normal
•  Fast all morning on into PM if
need be (depending on how far you
took the cheat)
•  HYDRATE (Tea and Coffee are fine)
•  Optional Add In: Fasted Cardio or
TRAINING in the AM
•  Proteins + Greens + Little Bit Of
Healthy Fats Rest of The Day
What About Snack’s
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KEY = BE PREPARED
Small portions of a P+G+F Meal
Smoothies
Quick Bars – RX Bar, Quest,
Lara
Quick Fat Loss Trick"
***WORKS LIKE MAGIC***
•  HIIT / Fasted Cardio
•  Best for Early AM NON-Training
Days
–  Go into HIIT Session Totally
Depleted of Glycogen
–  Short HIIT Session 1st Then follow
up with 20-40 Min Brisk Cardio
–  The “Fat Burning Zone” truly works