Snatched in six weeks workbook e version by Michael Keeler

l a i c i f he Of

WORKBOOK

Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans. Serious Fitness. Ridiculous Humans.

★

Welcome from Mark Fisher!

★

Section 1: Planting the Seed

★

Wheel of Glory

Snatched Foreplay Workshop

Checklist for Nailing It!

Section 2: Tickle the Dragon’s Balls

Type A Nutrition Guidelines

Type B Nutrition Guidelines

Looking to Pack on Some Beef?

Looking to Tone Up?

Food, Glorious Food!

Nutrition Myths... Debunked!

Section 3: Nuts and Bolts

We Got Your Back: Social Support

Frequently Asked Questions

Important Links

★

Section 4: Living a Snatched Life

★

Section 5: Extra Credit

Hello and welcome to your oﬃcial workbook for Snatched in Six Weeks Total Body Makeover! This is the second edition of our Snatched Manual, representing countless lessons learned from helping hundreds of people just like you Get Snatched! The original Snatched in Six Weeks program was created after years of education and experience with getting industry leading results with my personal training clients. I knew that I could streamline the process in such a way as to take the mystery out of training and nutrition for health and hotness. And while the original program has been more successful than I ever could have imagined... the Mark Fisher Fitness crew genuinely strives to live our mantra of “Get Better.” With another two years of reading, research, seminars, and certifications, and the countless hours of experience of working with over 800 Ninjas and taking 300 people through the Snatched process, we are confident that our newly revised Snatched will lead to even more dramatic results for those seeking to achieve a personal peak in health and hotness. As you prepare to immerse yourself in the Snatched process, this manual has been prepared to set you on the right track. You will be introduced to the Checklist for Nailing It, the 5 necessary steps to achieving your Snatched physique. The MFF Team will have your back 24/7 and will be happy to answer any and all questions you may have as to how to apply these guidelines to your life. You will find very quickly there is no way to do Snatched “wrong.” Ultimately you are the captain of your own fate, and the MFF Team will always support your right to choose how deeply you want to immerse yourself into the Snatched process. That said, although every element of the Snatched experience has a unique

and powerful eﬀect on your results, it’s the synergy of applying all five steps that leads to the best possible results. If you’re here because you want to change your body, THIS is how you do it. And there are no shortcuts. Think about it: IS IT EVER GOING TO BE THIS (COMPARATIVELY) EASY AGAIN? You’ve got a team of fitness experts up in your grill to encourage you and provide round-the-clock know-how, complete nutritional counseling to help you apply these principles to your life, three classes of fitness glory a week, the support of all your fellow Snatcheders and the rest of the MFF Ninja Army... seems to me you’re primed to make your physique dreams come true. Over the course of this manual, I will often be repetitive. I have done this deliberately. Having Snatched hundreds of people, I know the most common errors and points of confusion, so kindly indulge me. You may get it all on the first read, but everyone is diﬀerent! And if it’s important, it bears repeating anyway. Lastly, if you’re on Facebook, please friend request me! I’m needy and I long for your friendship. Also click here to join the private Facebook group! For the duration of Snatched, feel free to email directly for all personal or confidential questions, but please use the FB forum to ask general questions. This will allow everyone to receive the answers, as well as pop into the thread to ask for clarifications. Hooray for education! You are gonna Get Snatched!

Mark and the MFF Team

SEE ME, LOVE ME, READ ME I am not a doctor or a nutritionist. I make no claims to treat, diagnose, or prevent any diseases. This guidebook contains some general guidelines that will serve you on your journey, but I always defer to your health care practitioners. You should always consult a health care professional before embarking on any training or nutritional regime. And please use common sense: YOUR HEALTH IS MORE IMPORTANT TO ME THAN ANYTHING. Have fun, work hard, but be smart and be safe!!! This guidebook and information herein are copyrighted and any reproduction or forwarding of any part of this guidebook is strictly prohibited and against intellectual copyright law. I THANK YOU IN ADVANCE FOR NOT FORWARDING THIS TO YOUR FRIENDS! This is literally my lifeâ&#x20AC;&#x2122;s work. Not only is it totally against the law to pass this shit around, every time there is an illegal forward, a unicorn dies.

Page 6

Planting The Seed

PART

Every magical journey begins with a treasure map. In this case, the treasure is you! At the end of your six week adventure you will be well on your way to a healthier and hotter you -- think of this as the glorious beginning to a lifelong quest. The exercises on the next few pages will help you to take personal inventory on where you are today, create a vision of where you want to be in the future, and together we will start to build a plan to get you there. Let the journey begin!

Page 7

The Wheel of Glory

The Wheel of Glory represents the eight major pieces of the tasty Snatched in Six Weeks pie: workouts (exercise), nutrition (food), water (drinking enough H2O), sleep (getting enough), community (personal connection and belonging), education (learning), fun (yay fun!), and motivation (inspiration). Together, these scrumptious pieces make the delicious pie that will be your Snatched experience. #yummy Take a moment now to consider your current heath and hotness practices – today – before Snatched begins. On a scale of 1-10, rate your overall satisfaction with each aspect of your life. Circle the appropriate number on the Wheel. If you think you are totally nailing your nutrition and could not imagine it getting any better, score that shit a 10 – good for you! If you are truly dissatisfied with your food choices as of late, give yourself something closer to a 1 – you’re still fucking awesome. There are no wrong answers here. Challenge yourself to be honest and rate each section with what you truly feel today.

Page 8

Next, draw a line between each of your numbers, connecting them to create an inner “circle.” Go ahead, do it now… we’ll wait. Okay, so what do you see? How round is your “circle”? What does the shape tell you? What does your shape suggest about balance? What areas are you most satisfied in and what did you do to create that positive action? If you were to increase your score in each section by just 2 points, what would that look like? What would need to happen for that change to occur? Consider the Wheel of Glory as you move through the next few exercises and the rest of your Snatched journey. We will be revisiting the Wheel again in about six weeks to see what has changed – we can’t wait to see your results! Page 9

Creating your vision & Mission

Ninjas who fail to plan, plan to fail. While we don’t believe in failure per se, we do believe in consquences. You are about to embark on an epic six week journey, and like every raod trip, a healthy amount of planning is essential. The next few exercises will ask you to explore what you intend to gain from Snatched in Six Weeks and what skills and experience you can draw from to acheive that sucess. Let’s start with some day dreaming. Creating your Vision Statment is a magical way to visualize the changes you intend to make, both mentally and physically, over the next six weeks. Close your eyes and imagine that Snatched is over and you have given 110% (Great work!). How will you feel? What will be diﬀerent for you? This is your Vision Statment -- dream big! Turn the page and let’s take it a step further by creating a Mission Statement. The key questions here are about how you will acheive your vision. What personal values, skills, and experiences can you draw from to create positive, lasting change? Your Mission Statment helps you begin to chart a course for new choices and new possibilities in your body and your life.

1 Your Vision Statement represents the destination of your Snatched journey. Who will you be in six weeks? What will you accomplish? How will you feel in six weeks?

What will be diﬀerent about your life?

What will be diﬀerent about your body?

Your Vision Statement:

“In six weeks I will...

Page 11

1 Your Mission Statement represents the “how” of your Snatched adventure. What skills and experience do you draw on to create your Vision? This is about action! What skills and abilities have you acquired from your past fitness experiences?

What personal traits do you have that will be most helpful during Snatched?

Which of your personal values are aligned with your health and hotness goals?

Your Mission Statement:

“My mission is to....

Page 12

MY Snatched Battle Cry Now combine your Vision and Mission Statments below to create your Snatched Battle Cry! Use this powerful statment as your personal mantra over the next six weeks and beyond. Let it guide you to greater heights of personal glory and hotness!

â&#x20AC;&#x153;In six weeks I will

â&#x20AC;&#x153;My mission is to

Share Your Battle Cry! Private Snatched Page

@mfisherfitness

unwavering support of your MFF Family to help you pull through and keep fighting.

Snatched Foreplay workshop

Embracing community is one of our core MFF Values. To get the most out of your Snatched Foreplay Workshop, we recommend reading the workbook thoroughly in advance.

Usually we skip the foreplay, but we want

addition to reviewing the most commonly

this relationship to last, so let’s cuddle first.

asked questions and the most important

The Snatched Foreplay Workshop is like our

principles of Snatched, there will also be an

oﬃcal first date (we brought you flowers

opportunity to ask any and all questions.

too!). This 1.5 hour gathering is the very best way to get your Snatched journey oﬀ on

Like the rest of your Snatched

the right foot -- so don’t

experience, the Snatched

miss it!

Foreplay Workshop is about

Yo u w i l l h a v e t h e opportunity to meet many of your fellow

on s m Ha rn o c i n he U

YOU. Feel free to prep a list of questions in advance! We know a lot of this shit can be confusing, and the

Snatcheders and get

workshop allows us to help clarify your game

acquainted with a bunch of sex y folks

plan before you begin your adventure.

you’ll be sweating with at least 3 times per week for the next six weeks. Every Ninja who

The MFF Team is here for you every step of

has ever done Snatched agrees that having a

the way, and the Snatched Foreplay

strong connection to your community of

Workshop will be our very first in-person

Snatcheders is key to success.

opportunity to hold you in our arms and get you set up to kick fitness ass!

When you have a tough day (and there will be tough days) there is nothing like the

Who did you meet? Name: Email: Phone: ❑ potential future hook-up

Snatched Foreplay Workshop Agenda:

Name:

✓ Meet Your Fellow Snatcheders

Email:

✓ Checklist for Nailing It!

Phone: ❑ potential future hook-up

✓ Nutrition Basics ✓ Type A vs. Type B

Name:

✓ Special Snatched Oﬀers

Email:

✓ Payments and Class Switches

Phone: ❑ potential future hook-up

✓ Private Facebook Group ✓ Who’s Who on the MFF Team

Name:

✓ Support Every Step of the Way

Email:

✓ Common Snatched Questions

Phone: ❑ potential future hook-up

✓ Meet Snatched Alumni ✓ Ask The MFF Team questions!

Name: Email: Phone: ❑ potential future hook-up

Page 15

e cklist h C The 4 Nail ing It! you will Throughout Snatched, five the do well to focus on to ts most important elemen and achieving your health ld or hotness goals. In a w the obsessed with minutiae, to u MFF team will guide yo as make things “as simple simpler.” possible, but not any r fo Behold... the Checklist Nailing It!

2. Work

out five times per week

Make sure you have a strong “WHY”

3. Sleep

7-9 hours per night

4. Drink

96oz of water a day

5. Hit your

Calorie and Protein GoalS

If you do these 5 things, you will totally change yo ur body in 6 weeks. The rest is details. I promise if you consistently do these 5 things, youâ&#x20AC;&#x2122;ll be Snatched.

what it is. But you’ve got to be honest with yourself and clear about it because when it

1. Make sure you have a strong “why”

gets tough (and there will be moments) that’s your ace card. It will help you push through those last few reps and it will help you resist temptation. (“Do I want that cookie ... or do I want to finally make out with that hot bartender on Fire Island? Duh... I want to make

The most important thing you can do to

out with that hot bartender on Fire Island, no

support your nutritional habits is to get your

brainer.”) I strongly recommend finding an

mind right: figure out why you’re getting

image of a body that inspires you (either

Snatched in the first place. In personal

because you want to look like it or you want

training sales, many gyms encourage their

to... um... hang out and talk with it), and post it

trainers to keep asking “why” over and over

on your fridge, keep it in your wallet, etc.

again when asking why someone joined the gym. It’s called “needs analysis.” The point

This is about learning to choose what you

here is to get at the real emotional reason

want MOST over what you want NOW.

someone is at the gym and then manipulate them to buy sessions. Honestly I think that’s fucking gross. BUT.

2. Work out 5x per week

YOU MUST KNOW. So you’re getting 3 kick ass fitness classes per You don’t have to tell me (though you certainly can if you think it will help). But you have to know. It can be to get ahead in your career. It can be to get laid. It can be to prove a doubter wrong. It can be because you don’t want to die young. Doesn’t matter

week. Awesome! But I’m gonna challenge you to go further. Now this is where things will have to be very individualized based on your training experience, personal likes, and schedule. If you reeeeeeally want to get your

best body ever, we should add 1 to 3 more hours of fitness activity per week. In a perfect world, you would do at LEAST one hour of true weight training (relatively

Knowledge Bomb!

heavier weights with longer rest periods).

It’s only 6 weeks. It’s only 6 weeks. It’s

Weight training is hands-down the best use

only 6 weeks. The foods you want to

of the first 1 to 2 additional hours of time,

eat will still be there. I promise you can

both from a physique AND health

make it 6 weeks. If you get into a jam,

perspective. Whenever you’re on a “diet,” you

play this psychological game: “I can

need to give your body a reason to hold

have the pizza tomorrow if I want.

onto the muscle so it will burn mostly fat

Tonight I’m going to stick to the plan

instead. Classes will be limited to your body

for one more night. But tomorrow I

weight, resistance bands, and a kettlebell,

can totally have that pizza.” If you take

and the rest periods will be short to non-

it day by day like this, you’ll succeed.

existent, so I would actually classify the class

Because tomorrow you’ll be a little bit

as cardio as opposed to weight training.

further in and even less willing to abandon all the hard work you’ve

Although fat loss is driven by your

done up to this point. This is a

nutritional intake, it’s super important to

sledgehammer

make sure you’re maintaining your muscle

approach to acheiving

mass. Muscle is what makes you hot and

your dream body;

gives you tone. Otherwise one achieves a

GET IN, GET OUT, and

soft physique that resembles skin hanging

GO ON WITH YOUR LIFE!

on bones. Not hot! WANNA ADD MUSCLE? For those looking to add some muscle mass, check out the section below on training for

Page 19

If that means adding in medium pace jogging twice week, so be it. (Though, for the record,

muscle gain. You will require more

running is my least favorite cardio activity for a

thoughtful and nuanced use of your fitness

number of reasons. If you’d like to know more,

time than simply moving more and burning

click here.)

more calories. For more details, refer to the Adding Muscle section later in the Workbook, but weight training will be a crucial part of your protocol.

This part of your program needs to be highly individual. I’m happy to chat with each of you individually to design your overall fitness program based on your current level of

WANNA BURN FAT?

conditioning, likes and dislikes, and

For those looking to burn fat, you can do

scheduling considerations. But if you want to

more cardio, but honestly after three hours

be Snatched in Six Weeks, you gotta get in 5

of class in a week, it’s going to be redundant.

workouts each week.

Yoga and pilates are not bad options, but they aren’t going to give you the metabolic and fat burning eﬀect of weight training. I do, however, enjoy and recommend yoga to help with recovery. I like brisk walking for the same reason; it will burn a few more calories, help with recovery, and not overly tax your system. That said, these modalities are not your “big rocks,” they are supplemental. The most important thing is that you do SOMETHING. While I strongly feel weight training is your best option, I’d rather you do something you enjoy (or tolerate enough) and can commit to doing with some consistency for the 6 weeks of the program.

From an exercise perspective, taking advantage of our Semi–Private Add–Ons is far and away the best thing you can do to achieve the greatest possible results. Semiprivate training is MFF’s answer to traditional one on one training. Our Snatched SemiPrivate Add-On packages allow you to purchase 6 or 12 sessions to be executed alongside your regular Snatched group classes. This allows us to design your two other days to cater to exactly what your body needs in a way that perfectly complements your in-class work. Furthermore it will fast track your learning and technique substantially, making

you even more self-suﬃcient after you’re done Snatching.

you can watch a little less TV and do a little By adding the semi-private training sessions,

less web surfing.

you’re ensuring that you’re not only getting the best results while in Snatched, but that

Invest in making your bed a sanctuary. A

you’re developing a full tool set to take with

good bed and good bedding is one of the

you after your Snatched experience. If you

best investments you can make for your

can’t pay your rent, do NOT do the semi-

long-term health and hotness. If you have

privates. But if it’s at all humanly possible,

chronic sleep problems, consider talking to a

you will get so much more out of this

doctor, or more likely, a therapist. I’m not

process with these additional sessions!

being flippant. Sleep really is that big of a deal and if you are a victim of chronic anxiety, we need to address the cause and

3. sleep 7-9 hours a night

not the symptoms. Inadequate sleep is probably one of the biggest obstacles for those looking to get Snatched. Perhaps because it’s something

You’ve GOT to make sleep a priority. Its

we take for granted, it’s often the biggest

importance for health and hotness cannot

hole in Snatcheders’ checklists. For your

be overstated. You will simply not be able to

long-term health and hotness, you MUST

recover from this style of training without

take whatever steps necessary to get

suﬃcient sleep. Furthermore a number of

suﬃcient sleep. For more thoughts, check

important hormonal processes occur while

out my blog post on the subject here. If you

sleeping, and there’s no way to maximize fat

want to get serious about health and

loss or muscle gain without proper rest. 7

hotness, you must get serious about sleep!

hours of sleep is the absolute minimum, but preferably 8 to 9. MAKE IT HAPPEN. We’re going all out for 6 weeks. Surely for 6 weeks

Page 21

Social Suppport No one in life succeeds alone. Obviously I’m here for you. I’m going to be a loving and constant source of accountability. The power and might of the entire MFF team will be directed toward helping you nail the shit out of this. Furthermore, your classmates are going to be helpful in pushing you to have excellent workouts. But to really achieve your true potential, what you do with the other 165 hours in the week is going determine how successful you are. TELL EVERYONE YOU KNOW YOU’RE DOING THIS. Tell your mom, your boyfriend, your brother, your niece, your dog, your superintendent, your agent, your boss, your drug dealer, your mailman, your Facebook friends. Put yourself in a situation where the cookie is not nearly worth the price of public failure. Get them to help you. If your girlfriend loves you, and you’ve made it clear that this is important to you, not only will she not mind 6 weeks of intense commitment, she’ll help you. If you know someone is going to stand in the way of your success… far be it from me to tell you that person is not a good influence in your life, but you may want to consider limiting your contact for the duration of Snatched in Six Weeks.

Page 22

Sleep Tipzzzzzzzzz ✓ Ideally, your room should be pitch black. Black-out curtains are great. Do your best to clear your room of electronics, or at the least cover any lights (alarm clock time, small computer lights, charger lights, etc.) with a blanket. ✓ I also personally like white noise and find this particularly helpful in NYC. I just use a fan, but you can get fancy and buy a machine or download an app. ✓ Most experts recommend Internet and TV time should end at least one hour before you want to be asleep. If you’re looking right at something bright, your body can get confused and think it’s sunny out. No good. ✓ For those that MUST use their computer before bed, consider looking into FLUX, a computer program designed to automatically make all your white lights blue after a certain time of day. More info at http://stereopsis.com/flux ✓ If you’re sensitive to caﬀeine, consider reducing it, eliminating it, or at the very least cutting it oﬀ 8 hours before your bedtime. ✓ Develop an evening ritual. You can read a book to unwind. Mediation is also a great thing to do before bed. ✓ Do your best to develop and stick to a schedule.

I realize this isn’t always an option, but if you can make this happen, you will go a long way to ensuring sleeping victory. ✓ Some supplements may be of value here. A lot of people have success using melatonin. ✓ Beds are for sleep and sex. Never do work or use your computer in bed.

4. drink 96oz of water a day

enough water, you’re increasing the chances of dealing with temptation. Water... all the cool kids are doing it!

5. Hit your calorie and protien goals This is arguably the biggest deal of all,

Water is HYOOOGE. Shoot for at least 96

because you could nail the first 4 points on

ounces a day. You’ll feel fuller longer, you’ll

the checklist, but if you fail here, you will not

improve many of your bodily processes, your

get Snatched. Period. In science world, we call

skin will be better, blah blah blah, DO IT!!! Get

this the Law of Thermodynamics. Calories are

a water bottle and keep it with you all the

simply a measurement of how much energy is

time. Seriously. If you show up at class without

in the food we eat.

a water bottle, you’re basically telling me that you’re just not that into this. If you have a hard time remembering to drink water throughout the day, literally just pound 8 to 12 ounces a few times a day, and you’ll be golden. As little as 1% dehydration can lead to major drops in strength and performance. This means less calories burnt, less muscle built, less hotness.

If we consume more calories than we need to maintain our current bodyweight, the extra calories will be stored in the body as fat or muscle. If we consume too few calories to maintain our current bodyweight, the body will have to make up the diﬀerence by burning bodyfat or muscle.

Furthermore, dehydration is often incorrectly

If you think of your body mass as a bank

interpreted as hunger, so if you’re not drinking

account, and the calories from food as your

like digestion, gut health, undiagnosed

income, you want to spend more than you make to slowly deplete your bank account. You can do this by reducing your daily “pay” (total food intake) and by increasing the amount of money (energy) you “spend” (activity level).

allergies, and hormonal status (sleep quality, birth control pills, stress level) do aﬀect how your body metabolizes the calories you ingest. That said, it’s unwise to stress over those items until you’ve given the Checklist for Nailing It a shot. Provided you follow the sleep, water, and general nutritional guidelines, you will likely

You may have read a book or seen something

nullify or improve many of these ancillary

on TV touting a diet where you can eat as

issues anyway!

much as you want as long as you avoid some food category. This is not reality. There are very few things we know with absolute certainty, but this is one of them. You must consume less energy than you’re spending to lose weight. As a brief aside, it’s worth being aware that

For the purposes of Snatched, you will choose one of two nutritional strategies. Each has its pros and cons, and I’m happy to help you decide which is best for you based on your personality type, personal preference, and current diet.

human bodies are more complicated than the simple calories-in, calories-out model. Things

If you want to ch ange your ph ys iq ue , yo u m us t ch an ge your behavior. If you REALLY want to change your physique BIG TIM E, you must REALLY change your behavior BIG TIME. You cannot get wha t you’ve never had by doing what you’ve always done.

Page 25

Tickle The Dragon’s Balls PART

And now... NUTRITION STUFF! As you read through the next section, you’ll be introduced to two diﬀerent nutrition strategies for kicking ass. Type A is based around logging food and hitting the appropriate amount of calories for your fitness goals, and Type B is based on following a set of principles and guidelines. As you’ll see there are pros and cons to both. Read through this chaper before deciding which path feels best to you.

And remember, there are no

wrong choices and you can always change your mind!

Page 27

Type A will require more preparing of your own food. The reality is whenever you eat out,

Choosing between type a and Type b

you really don’t know the calorie content of

This is where you must apply some

66% of America is overweight and that

knowledge of yourself as to which path will

number will be 80% by 2020). While I don’t

set you up for success based on your

recommend counting calories forever, it will

personality type.

serve you to have some basic amount of

what you’re getting. And since anywhere you eat, the main priority is the taste of the food, it’s usually going to be high calorie (hence

knowledge of how much “energy” you’re consuming. And a dedicated few weeks of

counting calories can lead to a lot of knowledge. Even if you do go the Type A route, you don’t need to count calories every day. You can put in all your calories for a few days on My Fitness Pal to get you started. Once you’ve created a few meals, you can start to mix and match and will no longer have to put in all your calories every day.

XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX XXXXXXXXXXXXXXXXXXXXXX

Watch Here: HTTP://BIT.LY/1FWAJHK

For those of you who don’t particularly enjoy cooking, preparing most of your own food may be daunting. Additionally, the tracking and math can be stressful to many people. If Type A is gonna make you miserable, please

type

nutrition guidelines

know you can still achieve great results with

Before we get into the nitty gritty, watch this

Type B. Furthermore, if you look at the

3-minute video about common

Principles in the Type B section and can

measurement mistakes. If you’re going to do

accurately describe them as “Opposite of

Type A, this is going to possibly save you

How I Usually Eat,” you probably don’t even

weeks of frustration. (click on the icon above,

need to do Type A.

or watch here: HTTP://BIT.LY/1FWAJHK )

Ultimately, there are benefits to both

The key to getting Snatched is hitting your

approaches. We’re happy to talk further to

daily calorie goal and hitting your daily

help you decide on the right one for your

protein goal. There are three main types of

fitness goals and personal preferences!

calories, or macronutrients; protein, carbohydrates, and fat. Each of these macronutrients contain a certain amount of energy, which we measure in calories;

Page 29

protein and carbs have 4 calories per gram, and fat has 9 calories per gram. Since total calories reflect your total energy

BONUS Trick: Free meals

intake, if you have a weird day and need to choose between your protein goal and your calorie goal, hit the calorie goal. Then figure out how to increase your protein intake

While I don’t care for the term “cheat” meal, there may be some wisdom behind some of you having a free meal here and there. Whether this is going to be a good idea for you will depend on a couple of things; your current level of leanness, how strict you’re being with your nutrition, how bad your soul needs to eat fried chicken, if you’re an all-or- nothing person whose gonna go nuts and binge eat if you go oﬀ the menu in any way... Because this is highly individual, this would be another thing to touch base with me about. If you wanna say screw it and just eat like a health and hotness machine for 6 weeks, sweet. But if you’re interested in making room for a couple of indiscretions over your Snatched experience, that is totally fine. We’re happy to chat further to help you figure out how to do this for your par ticular lifestyle, goals, preferences, body type, etc.

without having to over on your calorie goal! Ideally we want both, but total calorie intake will always take priority over protein intake. It’s also worth noting the three main macronutrients of protein, carbs, and fat are usually measured in grams, NOT calories. So when we refer to grams of protein or carbs, the total “energy” is 4 calories per gram. When we refer to fat, we must remember there are 9 calories per gram. As you can see, fat is more energy dense. For the purposes of Snatched In Six Weeks Type A calorie calculations, you’ll want to go to this form where you can access MFF’s proprietary math formula to get the best possible starting measurement. To get your recommended number, input your weight, bodyfat percentage, and goal. If you haven’t done your consultation yet, you’ll get your bodyfat percentage then. If you’ve already done your consultation and forgotten your

Page 30

number, you can always ask to use the machine the next time you’re here! Once you’ve input your numbers, you’ll see

you will need to adjust your target number of

your target calorie and macronutrient goals.

calories as you lose weight.

Sweet! To finish the process, hit the “submit” button. This will send your target numbers to myfitnesspal throughout the Snatched

Crude Formulas

process. (Remember to make your

When looking to lose body fat, your starting

myfitnesspal password “ninjaglory” one word

total daily caloric intake should be your

and no caps!)

bodyweight times 10 to 12. The faster your

our database so we know to check in on your

metabolism and the leaner your physique, the Although you should use the numbers recommended by the form you filled out, the workbook will now give you recommendations for figuring this out without our special magical formula.

Our

formula is slightly more precise, but the

closer you want to be to 12 calories per pound of bodyweight per day. The slower your metabolism and the more body fat you’re carrying, the more you want to be closer to 10 calories per pound of bodyweight per day.

numbers below will serve as a teaching tool for how this math works. Furthermore, they

Folks looking to tone up but lose little if any

are still a good rule of thumb for most

bodyweight will do better with 12 to 14

situations (and it’s likely your goals will be

calories per pound per day. Gentlemen

pretty close to the quick and dirty formulas

looking to add muscle will start with 16 to 20

below anyway).

calories per pound per day. More detail for these folks to come later in the manual!

Lastly, please remember calorie calculations are always just a starting point: everyone is

This is just a starting point: everyone is

unique and you’ll have to see how you’re

responding over the first week or two and

then adjust up or down as needed. And yes,

distribute those calories among the three main macronutrients, protein, carbohydrates, and fat. Your protein goal is simple; your bodyweight in grams per day. It’s also important to understand there’s no way to know exactly how much you’re taking in to the exact calorie or gram of protein. Don’t sweat it. As long as you’re within 5% one way or the other, you’ll be you will need to adjust your target number

golden. If you have a lot of weight to lose, I

of calories as you lose weight.

recommend using your calorie goal as a max,

Let me also be clear, if 10 calories is working

and 90% of your calorie goal as a minimum.

well, 8 will not work better. If you go too low in your calories you will risk bad hormonal things happening that can result in a plateau, muscle burning, or other undesirable eﬀects. Plus if you stall out on your fat loss, we have nothing left to cut. Ambition is useful, greed is not. The key is hitting your daily calorie goal and hitting your daily protein goal. This is not a suggestion. This is not optional. Your body simply won’t burn fat if it has plenty of energy to maintain its current bodyweight. The next step is to figure out how to

Page 32

Before we continue, let’s take a break from all these numbers to celebrate some past Snatched Winners!

MATH WARNING!

You have some room to play with your carbs

Don’t worry, we’ll do the first round together AND work with you until you have mastery over this!

most people trying to lose fat, your fat should

and fats with the remaining calories, but for be between 20 and 35 percent of your TOTAL calories. Since fat has 9 calories per gram, and your total calories are 2000, we want between 400 and 700 of your calories to come from fat. This means in addition to 200 g of protein,

Once you’ve gotten your total daily calorie goal, we need to figure out how to allot your

we’re looking for 45 g (400 divided by 9) to 78 g (700 divided by 9) of fat.

“budget.” Let’s say you’re a 200 lb guy

Now that we’ve spent 1200 to 1500 of your

looking to lose weight. And let’s say you’re

calories (800 from 200 g of protein and 400 to

looking to lose 15 pounds, so you go with 2000 calories per day. Protein has 4 calories per gram. Since you’re getting 200 g from protein, we have to account for the number of calories. Protein has 4 calories

2000 Total Calories per day 200 Grams of Protein per day 800 Calories

per gram, which means

800

calories in your budget will be used on protein. This leaves you

125-200 Grams of

Carbohydrates per day 500 to 800 Calories

with 1200 calories to “spend” on carbs and fats.

45-75 Grams of Fat per day 400 to 700 Calories

700 from 45 g to 78 g of fat), we know we have 500 to 800 calories left. This means carbs can be anywhere between 125 g to 200 g, or 500 to 800 calories. Are you freaking the fuck out yet? Don’t worry. I want you to understand the HOW so you can ultimately do these formulas on your own, but we’re gonna give you personal recommendations after you fill out this Online Form. Feel free to play with the percentage of carbs and fat as you discover how your body reacts to diﬀerent amounts. For those who haven’t been informed, the 80’s are over: low fat is NOT a good idea (see Myths later in the book). Fat plays a more crucial role in bodily processes than carbs and if you’re not getting enough your body’s hormonal status can get fucked up. When you set up your My Fitness Pal (MFP) account, they will try to “help you” by oﬀering to figure out your goal numbers for you. Please use MFF’s formulas. Do NOT use the formulas given to you by the website. We’re only using MFP’s calorie counter as a convenient online nutrition log and calculator.

Bonus Trick: Calorie Cycling For those of you who are already pretty lean or pretty well versed in calorie counting, cycling is something you may consider. Calorie cycling simply means that some days you eat more food, and some days you eat less food, generally coinciding with your activity level. The body loves cycles, and while linear dieting (eating the same amount every day) works great in the beginning, some sort of cyclical approach is often required to reach extreme levels of hotness. If this is all new to you and math freaks you out, Type A or Type B will prove suﬃcient to kick fitness ass. But if you have some experience with calorie counting and you have a good handle on traditional linear dieting, do feel free to shoot me an email and we can discuss creating a calorie cycling plan. Please note if you do not have experience doing some calorie counting, I will lovingly recommend you not even consider this and focus on nailing the shit out of the checklist and the daily number we give you!

Page 35

Your protein intake will be CRUCIAL to your success for several reasons, including but not

You’re of course also welcome to customize

limited to retaining your sexy muscle mass. It’s

the goals on MFP if it makes you happy. It’s

going to be more protein than you’re used to

also important to note that if you use MFP

eating. I’m happy to help you figure out

(which, duh, you should if you’re going Type

strategies to get it in, but... you’ve got to get

A), the protein requirement we are giving

your protein in. Consider supplementing with

you will be higher than what the site

ProGrade protein powder and / or doubling or

suggests. Ignore that and hit the numbers

tripling your usual protein servings.

we recommend. We’re only using the calorie counter as a convenient on-line nutrition log and calculator.

Our formulas also account for total activity (5 times a week baby!) so don’t worry about factoring in activity. In order to make this as simple as possible, we’ve already figured your activity level into these formulas, so don’t worry about trying to figure out how many calories you’re

! S I TH

u s before yo y a d k c o m e Create som ake t d o e s n ’t m I . g n -i d e h c start Snat fly and o it on the d o t y r t o sense t s coming over y a d n e v e s t s spend the fir ruct inutes, const m y t ir h t e k a or under. T think you’re u o y t a h w of a meal plan to until you get it k a e w t n e h gonna eat, t als. nd calorie go a in e t o r p t c the corre

burning when working out, we’ve already taken care of it! If all this math is confusing, don’t be concerned. We will be giving you your first set of goal numbers after you fill out your form, and we will go over it all until you feel absolutely sure that you know what you’re doing. WE WILL DO ANYTHING TO HELP YOU SUCCEED. PLEASE TAKE ADVANTAGE OF US!!!

We are fitness whores. And whores are made for whoring. But we also want to make sure you don’t become dependent on us. We want you to be your own health and hotness guru, so it’s important you take the time to understand the formula we’re using.

type

action steps

If you’re gonna do Type A, we will collect

And please be aware, there IS a health

your log in info and goals before we begin

element to all of this. Although total calories

the Snatched-ing. You will all be emailed an

and the NUMBERS are what will determine

online form that you will fill out so we have

weight loss or gain, the QUALITY of the food

your info, or you can go ahead and fill it out

will determine health. So while you could

now by clicking here. Over the course of

technically lose weight eating a lot of

Snatched, the MFF team will refer to this

processed foods, it’s important to realize

when checking in on your food intake in

chemical-y, man-made, ultra processed food-

order to give you feedback.

like products will probably not be the best thing for your long term health. Furthermore, it’s reasonable to believe that the quality of your food choices will profoundly aﬀect how you’re recovering and your body’s ability to get lean and maintain or build muscle.

Although we will do the math for you and give you specific recommendations, please make sure you at least attempt to understand the above math. I know math can be stressful, but I think once the stress wears oﬀ you will find this to be truly 2nd grade level stuﬀ. Furthermore, we want to

So although hotness is mainly about the

teach you to fish and we will feel that we

total amount of energy, it’s unlikely you’ll be

have failed you if you don’t know how to

able look like a Greek god or goddess if

recalculate this on your own any

you’re fueling your body with deli meats,

time you seek to make some

individually wrapped cheese slices,

physique improvements!

bread loaded with chemicals, canned foods chockfull of preservatives, etc.

Page 37

2 B type

low. This is a good thing to remember; your stomach knows it’s full not by total calories,

Nutrition Guidelines

For those of you rocking principle-based

but by total volume of food! Again, organic is ideal here, but don’t sweat it if you’re tight on funds. I’d rather non-organic fruits and vegetables than organic chocolate peanut butter cups. Just because junk food is organic doesn’t mean that it’s not still junk food!

nutrition Type B, you’ll need some principles.

Build all your meals around a protein. It’ll keep you fuller and it will help

with your muscle maintenance and recovery. Shoot for a serving that is one to two times the size of your palm. Yep. That’s a lot! If you’re eating out, you should basically always order extra protein. Good Protein Sources: chicken, lean red meat, buﬀalo, turkey, pork, eggs, fish, cottage cheese, protein powder, low-fat dairy. Preferably

Have a MODERATE serving of a healthy fat with every meal. Keep in mind, fat

calories add up quick, so don’t go nuts (nuts are a good source of fat: see what I did there?). Also remember many of your meat sources will have fat already. If you’re adding fat, shoot for a serving the size of your thumb. Good Fat Sources: Olive Oil, Nuts, All Natural Nut Butters, Avocado, Coconut Oil, Macadamia Oil, Flax Seeds, fat from meat, fish, egg yolks, dairy, hummus, guacamole.

grass-fed, organic, and / or wild caught!

Eat a serving of vegetables and / or

fruit with every meal. Eat a serving

Ideally, your carbs will come almost exclusively

the size of your fist. Since fruit has more calories, I’d recommend sticking with veggies more often than not. The good news is you can go to town on most greens as they are not dense from a calorie perspective. This is to say the total amount of calories per the volume of actual food is very

Add “heavy” carbs if absolutely needed but preferably only after your workout.

from fruits and veggies if you’re looking for substantial weight loss. Certainly sugar and refined flour isn’t going to be helpful, but even “healthy” carbs add up and can thwart your fat loss eﬀorts.

It’s worth noting that an estimated 10% of the population seems to have digestion issues with grains or legumes. If this is the case, you may do well to cut out or eliminate these items. Good “Heavy” Carb Sources-

Knowledge Bomb!

Oatmeal, Quinoa, Potatoes, Brown Rice,

As a general rule of thumb, you want a

Beans, Lentils.

wide variety of fresh, non-processed

Avoid non-veggie and fruit carbs at all other times. I want to be clear,

they’re not “wrong” and they’re not inherently fat-inducing. But they don’t have a lot of nutritional value, many folks have digestion issues with them, and they easily contribute to going over your daily calorie “budget.”

foods with one ingredient that your grandparents would have recognized as food when they were children. Food marketing is very sophisticated and companies have no limitations on calling their food “all natural” or “healthy” or packaging it in a box that has a picture of a happy cow nailing it in a pastoral field. If there are

Juice, sugar, candy, crackers, cereal, cookies,

ingredients you can’t pronounce, or if

cupcakes, breads, rice cakes, bagels, chips,

it comes in a box or a bag, it’s probably

cheez-its, agave nectar, honey (the last two

not an ideal choice for health.

may be healthful in moderation, but not

Moderation is fine of course, but we

hotful... I just made that word up... I’m

don’t want to make those products

fucking AWESOME)... none of these are your

staples of our daily food intake.

friends while Snatching.

Health before hotness!! Figure out your meal frequency and know what and when you’re

going to eat the next day before you go to bed. If you fail to plan, you plan to fail. Most people will do best with 3 to 4 feedings per day, as 2 tends to be too few

Page 39

for most people, and 5 starts to be a pain in the ass. That said, personal preference should once again be the final determinant here.

Consider using supplements to enhance your health and hotness.

Long story short, I think most supplements kind of suck. And even in the best of scenarios, they can only ever augment a great foundation, which can only be built by adhering to the Checklist for Nailing It. Supplements can absolutely enhance your results, but there is no magic pill. That said, supplementing with ProGrade Protein can help Ninjas achieve their protein goal. If you know this will be your journey, consider saving some funds by taking advantage of our Snatched Special Oﬀers. And while I’d love for all your nutrition to be covered via whole foods, I strongly recommend supplementing with Athletic Greens formula, Fish Oil, and Vitamin D3. Consider these items nutritional insurance! These items are only available ordering online directly through Athletic Greens. Type B can TOTALLY work well, but you have to NAIL these principles. You will not succeed employing “Type B except I’m allowed to eat

@Alex isLive s

pita chips and drink orange juice in the morning.” I promise that won’t work!

are not the ideal protocol for adding more mass.

WHAT IF I’M SKINNY AND WANT TO GAIN MUSCLE?

That said, these 6 weeks of fitness badassery can provide a great base of conditioning for the months long process that is muscle growth. (“Months...?” Yes, months. Keep reading. I’m keeping it real, y’all.)

Well, if that’s the case you’re going to require

As a brief aside, it’s worth noting I myself am a

some diﬀerent strategies. From a training

former skinny dude. Like many fitness

perspective, lifting HEAVY (relatively) at least

professionals, my personal body issues are

once or twice a week is going to be CRUCIAL.

what led me to seek a solution through

The main training consideration is that you

training and nutrition. MFF is most known for

must keep getting stronger at the big full

our dramatic fat loss results, but I will always

body compound lifts (squat variations,

have a soft spot for those ashamed of their

deadlift variations, bench press variations, row

lack of muscle mass. Although it’s not as

variations, variations). If you’re not getting

common a problem as being overweight, let

stronger, you’re not getting bigger. FLEX

me assure you we understand body issues

magazine lies.

come in all shapes and sizes. So if your goal is

Let’s also be clear, Snatched in 6 Weeks is NOT ideal for an intermediate trainee looking to add muscle. Beginners and newbies have gained as much as 10 pounds while Snatcheding, but for intermediate Ninjas who have appreciable muscle mass and a year or more of training experience, the Snatched classes

to put on muscle, please know you are in the capable and loving hands who have been there and know how to get you where you want!

Additionally for most people looking to add

NUTRITION FOR PACKIN’ ON THE BEEF

muscle, carbs become very important (particularly for those who tend to be skinny to begin with). While I still want at least 20% of your total calories to come from fat, if you can make the math work, carbs at 2 grams per pound per day is a great starting point. To

From a nutrition perspective, you need to be

minimize fat gains, consume a large portion of

getting “paid” more calories via eating than

your carb intake after your workout. To be

you’re “spending” via daily activity.

clear, the most important thing is always your

Additionally, it is imperative to provide a

total caloric intake for the day, but it would

stimulus that encourages the body to grow

still be a good idea to use nutrient timing to

muscle (again, adding HEAVY training will be i m p o r t a n t . ) A s f a r a s s p e c i fi c recommendations, you want to start with 16 to 20 calories per pound of bodyweight. If you have a history of being skinny fat, 16 to 18 calories is probably better. If you’re a male in your 20’s and

So again, our hypothetical 160 pound fella with a fast metabolism looking to gain muscle will be shooting for:

2880 Total Calories per day

you are very

160 Grams of Protein per day

underweight with

800 Calories

minimal body fat, 20 or even 22 calories may be better. Protein will still be at 1 gram per pound per day.

320 Grams of

Carbohydrates per day 1280 Calories

106 Grams of Fat per day 960 Calories

maximize your muscle gains and minimize

The most important thing is protein and

your fat gains.

total calories. For those who want to go

Let’s say a hypothetical 160 pound fella with a fast metabolism wants to add some muscle mass. He’s going to start by shooting for 160 times 18 calories per day, which comes out to 2880. We know he needs 160 grams of protein. Since 160 grams of protein is 640 calories (160x4), this leaves 2240 calories in play. Again the optimal ratio here will be individual, but we’re going to start with 2 grams of carbs per pound per day, in this

principle based Type B, follow the above rules, but have a bigger serving of protein and an ample serving of starchy, wholegrain carbs after your workout and in one other meal. On non-workout days, have starchy, whole-grain carbs with two of your meals. The timing of the carbs throughout the day is WAAAAY less important than your total carb intake, so don’t get too hung up on “cutting out carbs later in the day.”

case 320. This uses up another 1280 of our

It’s probably worth noting most people are

caloric budget for the day, leaving us with

going to have a hard time getting in

960 grams of fat calories. This checks out

suﬃcient calories for muscle growth without

great as it means approximately 33% of our

eating AT LEAST 3-4 meals a day, but 5 or 6

calories are coming from fat, well above our

may be necessary, only because that’s a lot

minimum of 20%. When we do the math, it

to eat in one sitting.

works out to about 106 grams of fat for the day. As you see how your body responds you can tinker with your carb and fat intake.

For those seeking muscle mass, protein supplements will be your friend, mainly because it’s going to make it easier from a

Again, the most important thing is protein

convenience and total food intake

and total calories. Diﬀerent people do better

perspective. You should drink a protein

or worse with diﬀerent ratios of carbs to fat,

shake (20 to 40 total grams will do) right

so as long as you hit the protein and calorie

before any workout to help build and

goal, you are welcome to tweak the above

maintain muscle mass.

numbers of carbs and fat provided you still hit the total calorie

goal.

Page 43

2 Supplements, Sleep, And Recovery!

And sleep. SLEEEEEEP. You’ve got to rest big to get big. For muscle gain, sleep quality and quantity are crucial. When it comes to muscle growth, training provides the stimulus, but the actual growth occurs when you are resting (and sleeping) in between training sessions.

Like Ninjas seeking fat loss, those seeking muscle gains would do well to consider supplementing with ProGrade protein. Additionally, ProGrade Workout is a great choice for the post workout window.

REAL WORLD MUSCLE GAIN PROGRESS AND EXPECTATIONS

Creatine is also a proven and eﬀective supplement for building muscle size and

And now for the final “WAH WAH” in regards to

strength. Go for 5 grams of plain old creatine

muscle gain: it’s almost impossible to gain

monohydrate (make sure it’s a brand that

muscle without gaining at least some fat. And

uses Creapure, but feel free to get the cheap

muscle is much harder and more time

kind: there’s no research backing up the

consuming to build than fat is to burn.

more exotic science-y variations like Creatine

“Trained” men gain AT MOST a quarter of a

Ethyl Esther). And drink plenty of water as

pound to 1 pound of muscle A MONTH.

part of the volumizing eﬀect of creatine

Bummer, but the ugly truth. This means if

relies on pulling more water into the muscle

muscle mass is important to you, you will have

belly.

to train for the long haul and be prepared to put on some body fat.

And for those with the discretionary income, I once again recommend considering taking

So let’s say in a perfect world you manage to

“nutritional insurance” via Athletic Greens.

put on 12 pounds of total bodyweight, ideally

This will prevent all your hard earned work

8 of which are muscle. Then you lose 6 total

stalling due to some random nutritional

pounds of bodyweight, 2 of which are muscle.

deficiency.

Voila. I know it doesn’t seem like a lot, but I

promise if you add 6 pounds of dry muscle

by muscle magazines, I know your pain. We

tissue you will look obviously, noticeably, “oh

can all think of jacked dudes who got huge

my god, have you been working out, your

quickly with minimal eﬀort, but they are

back looks so sexy!” bigger.

mutants and they are blessed and it’s OK to

Think of McDonald’s quarter-pounders. Now slap 24 of them all over your body. This should illustrate the visual eﬀect of adding that much lean mass. Hopefully it also grosses you out a little bit. Yuck. I want to take a shower after thinking about that...

kind of hate them. For mortals, the rules are diﬀerent. (If you’re reading this, odds are you are a mortal.) We have to be honest about what it will take for you to reach your goals if you want to actually succeed. Remember, everything in life that holds substantial value is generally a product of cumulative eﬀort.

Conversely, don’t get sloppy; gaining muscle

Work hard, follow the guidelines, and be

is not an excuse to get fat. Gaining muscle

patient. Victory will be yours!

can only happen so fast, so while you can gain as much weight as you want by eating huge amounts, the amount of actual muscle built will depend on your training, genetic potential, and how long you’ve been training. Suﬃcient caloric intake is permissive in nature; it doesn’t lead to extra muscle growth in and of itself. Keep in mind, the whole process of substantial muscle gain can take six months to a year. One of the oft quoted truisms of training for hotness is that fat loss happens in days and weeks, and muscle gain happens in months and years. Seems slow right? I love you, but... tough shit. Science always wins. You’ve been lied to

2 đ&#x;?´

Looking to tone up but not lose a lot of weight?

the term â&#x20AC;&#x153;toning,â&#x20AC;? the only physiological options are building muscle and burning fat. So what youâ&#x20AC;&#x2122;re really looking for is better muscle definition and reduced body fat.) Once again, you have room to play with carbs and fats. Generally speaking, the lower carbohydrate intake and the higher fat intake

For those of you neither looking to put on an

will be superior for fat loss. But at the end of

appreciable amount of muscle or to lose tons of bodyweight (â&#x20AC;&#x153;I just want to tone upâ&#x20AC;?),

Building this oďŹ&#x20AC; 13 calories per pound per day, 1

youâ&#x20AC;&#x2122;ll probably do best shooting for 12 to 14

gram of protein per pound per day, and 20 to

calories a day. Since youâ&#x20AC;&#x2122;re looking to get

35% of calories coming from fat, we arrive at

leaner without losing much

these numbers:

weight, we want a more conservative deficit. This will also prevent you from getting so lean you look

1500 Total Calories per day

gaunt or burning muscle mass.

115 Grams of Protein per day

Letâ&#x20AC;&#x2122;s say youâ&#x20AC;&#x2122;re a 115

460 Calories

pound gal looking to tone up, but you donâ&#x20AC;&#x2122;t want to lose much bodyweight. You just want your muscles to

103-185 Grams of

Carbohydrates per day 515 to 740 Calories

look more toned (FUN FACT: although I know what you mean and I use

33-58 Grams of Fat per day 300 to 525 Calories

the day, the only thing that really matters is

Again, all of these formulas are inherently

hitting your protein and calorie goal.

crude. You have to be consistent for at least 2

As a Principle Based tweak, you probably

weeks and then tweak based on your results.

could stand to have some starchy, wholegrain carbs after physical activity.

MY CALORIE GOALS Grab your crayons or markers and color me with YOUR goals! Also, Iâ&#x20AC;&#x2122;m naked. So, draw me a fierce outfit!

Total Calories per day Grams of Protein per day Calories

Grams of Carbohydrates per day Calories

Grams of Fat per day Calories

Page 47

Food, Glorious Food! Fabulous FOOD Sources Good Protein Sources: Chicken, Lean red

Oil, Flax Seeds, (Fat from fish and meat),

meat, beef jerky, buﬀalo, turkey, pork, eggs,

Hummus, Guacamole

fish, cottage cheese, protein powder, low fat dairy Good Carb Sources: All fruits and veggies

Freebies: Seasonings, Mustard, Anything with no calories Supplements to Consider: ProGrade Protein

Good “Heavy” Carb Sources: Oatmeal,

powder, (available at the Clubhouse), Athletic

Quinoa, Potatoes, Rice, Beans, Lentils

Greens, Fish Oil, and Vitamin D3 (my preferred

Good Fat Sources: Olive Oil, Nuts, All Natural Nut Butters, Avocado, Coconut Oil, Macadamia

Page 48

brands can be ordered directly from Athletic Greens), and if looking to gain muscle mass, creatine monohydrate.

FIND YOUR INNER CHEF Each of you will have a diﬀerent tolerance for

2 you’ll enjoy. If you don’t know how to cook... now would be a great time to learn!

repetition in your meals. For overall health,

For recipe ideas, be sure to check out the

you want the widest variety of unprocessed

Tasty Ninja Recipes Page on Facebook! For

foods possible. For physique reasons, it may

your convenience, most of these recipes are

be simpler to find some go-to “meals” that you

already entered into MFP and are titled

can mix and match daily.

starting with the word “Ninja.” This page is

My personal year round lifestyle is having a “menu” of my go to meals that includes a wide variety of food items. During the weekends, I

created and maintained by Snatched alumni, and you’ll find this to be a great resource for those looking for delicious and healthy meals!

relax a bit, and sometimes I go out to dinner or lunch. Once or twice a week I’ll have drinks. If it’s a holiday season, I may do it several times in a week. If I’m in-it-to-win-it and focusing on a physique or fitness goal, I’ll limit my drinking to no more than once or twice a week. (More details on how I personally eat later in the manual.) And feel free to get culinary. Just because you’re not eating junk food doesn’t mean you can’t make delicious meals. If you want to be spartan and just eat meat and veggies, cool. But if it bores you just thinking about it and you LOOOOOVE food, set yourself up for success and take the time to prepare meals

Get and Share Recipes on the

TASTY NINJA Facebook Page!

Nutrition Myths... Debunked! #1

Eating 6 Meals A Day Will Help Me Burn More Fat. There’s no extra

Tips and Tricks ✓ Customize your calories and macros to reflect your Snatched numbers rather than the preset numbers that MFP will suggest.

calorie benefit to consuming many small meals. Calories in, calories out will always win, so the determining factor for meal frequency should be personal preference. Practically speaking, eating more meals throughout the day helps people avoid being hungry and make better nutritional choices. Additionally,

✓ Save your favorite Snatched recipes and/or meals for quick and easy entry on the go!

it may ensure they have the proper nutrients in their system to fuel their workouts. For most people, 3 to 4 “feedings” work best, but if truly you enjoy the structure, feel free to rock 5 or 6.

✓ Download the MFP app to take

Eating Before Bed or Late At Night

advantage of the barcode scanner,

which automatically enters the

are what matter. Your body doesn’t care when

nutritional information into your

it gets it in. In fact eating protein before bed,

food diary. #technology

while not strictly necessary, has been a

Makes You Fat. Nope. Total calories

strategy employed by bodybuilders for years ✓ Search "Ninja" to find the nutritional

while they’re dieting down. If you train in the

information for favorites from the

evening, you should still eat a meal after your

Tasty Ninja Recipes FB page.

workout. Some of the most progressive nutrition strategies being employed by fitness professionals are built around consuming most of your carbs in the evening after your

Page 50

workout. I know, not what you expected. Welcome to crazytown!

Breakfast Is The Most Important

going to have a VERY hard time eating way

Meal Of the Day. Not really. Total

past your caloric needs with just protein and

calories are what matter. And if your breakfast is a crappy carb bonanza of bagels, cream cheese, cereal, and juice, you’re totally fucking over your fitness goals. Now, I love breakfast foods, so I love me some breakfast. But if you aren’t hungry in the morning and workout in the evening, there’s nothing wrong with sk ipping breakfast and “spending” your daily “budget” of calories on lunch, a pre-workout snack, then one or two meals after your workout.

cheese and still lose weight; you’re simply

fat since they are both very satiating. In my experience, most people do better on lower carbs. So in practice, this is a great idea. Furthermore, although many folks are going anti-gluten crazy, the reality is, it’s probably not gonna hurt to cut out gluten containing products. Is it OK to eat natural sources of gluten (like wheat products)? Sure. Do whatever you want! But there is research to suggest some of you will have a hard time digesting it and there’s just not

Carbs Make You Fat. BULLSHIT.

much micronutritional value here that can’t

Calories make you fat. Some people

be found elsewhere.

thrive on carbs and some people to seem to do poorly with lots of carbs, so this should be somewhat tailored to your individual needs. It is true that when doing Type B (Principle Based), the easiest place to cut calories without hurting your micronutrition needs (vitamins, minerals, love

So understand that “heavy” carbs are not inherently fat inducing, but A) they’re easy to cut out to reduce your calories B) they don’t usually have much nutritional value C) they’re easy to over-eat and / or measure incorrectly, and D) you can probably make better choices for your health and hotness.

juice) is to cut grains and starches and keep Fat Makes You Fat. Again, too many

But this doesn’t mean you can eat 5000

calories of bacon and

guy. Yes, fat has more calories per gram (9 cal

your carbs limited to fruits and vegetables.

calories make you fat. Fat is not a bad

Page 51

serving their hotness. This is to say nothing of foods perceived as healthy that are really just

per gram) than protein or carbs (4 cal per gram), so it’s easy to go overboard. However, as mentioned earlier, fat plays a CRUCIAL role in many bodily processes, so I don’t recommend a low-fat diet, and I STRONGLY advise against an almost no fat diet. Trying to eat a super low-fat diet is reflective of a distinctly 1980’s “Snackwells” “Sour Patch Kids... A No Fat Food!” mentality. I know it’s counterintuitive, but again, you must focus on the whole picture. Eating an appropriate

junk food (organic granola comes to mind). Likewise, you can lose weight on a diet of 600 calories consisting of sour patch kids, protein shakes, and crystal meth abuse. I’m not going to recommend that though. You’re not as hot without teeth. For more info, check out this article about the nebulous fitness industry concept of “clean eating.”

amount of healthy fats for your goals and

caloric needs will actually make you hotter

Glycemic Index is all but meaningless in the

and healthier.

real world. For those unfamiliar with the

What Will Serve Your Physique Will NOT Necessarily Serve Your Health

An d Vi ce Ve r s a . An o t h e r co m m o n misconception is that if you eat high quality foods you can’t get fat no matter what you do. Sadly not true. If you eat 5000 calories of blueberries, fish oil, broccoli, and chicken breast, you will still put on weight. Although this over-eating scenario is unlikely, I have seen many a new Ninja realize to their dismay that their organic salad is clocking in at 1500 calories and not

Foods With a Low Glycemic Index Are Superior For Fat Loss. The

glycemic index, it’s a measurement of how quickly food is turned into sugar in the body. Very starchy carbs (think corn) have high glycemic indexes and are easily turned into sugar by the body. Slow digesting “complex” carbs (think oatmeal) have lower glycemic indexes. The theory behind the glycemic index is that if you eat mostly lower glycemic index food, you’ll be less likely to gain fat because your body won’t have to deal with an onslaught of sugar with nowhere to go; it’ll get a steady

stream of sugar to provide energy. And while

like gluten in that many folks seem to have

this is something to be mindful of if you plan

digestive problems with it.

on eating a pound of corn by itself first thing upon waking... you probably aren’t going to be eating a pound of corn by itself first thing upon waking.

If you want to try eliminating it while on a fat loss diet, you’re welcome to give it a whirl and see if you feel better. But at the end of the day, total calories will matter more, so if

Now honestly corn isn’t my favorite

you love dairy and don’t seem to have an

nutritional choice for you (corn is a grain, not

issue with it, have at it!

a vegetable, and it has limited nutritional value), and certainly starchy, sugary, and / or processed carbs are not going to be your friends. That said, the glycemic index isn’t going to have much real world eﬀect provided you’re eating your carbs with protein (which you should already be

And as a side note, dairy has historically been a keystone for many a mass building diet. So those who seem to digest it well and are looking to pack on some beef would be served to consider consuming dairy products on a regular basis.

doing). Furthermore, your total caloric intake at the end of the day will trump everything. (Are you noticing a theme here?)

The Dairy Controversy. Few things are as controversial in the nutrition

world as dairy. My take is this: if you like dairy and your body handles it well, go to town. But if you find dairy makes you feel like crap, you may be one of the LARGE percentage of the population that has some type of undiagnosed milk allergy. Dairy is

Page 53

Nuts and bolts PART

Even the most whimsical adventures require some nuts and bolts logistcis, and Snatched in Six Weeks is no excpetion. The following pages oﬀer yo u s o m e b r i e f b u t v a l u a b l e information about the brass tacks of your six week journey -- contact infor mation, frequently asked questions, and relevant web links. The following details are equally as important to your success as the fitness and nutrition sections. So, read and enjoy! (hehe, we said “nuts”)

Page 55

Example Question #1: Hey Mark! Jeez louise! I'm just not sure how to get this much protein in!

We got your back!

Golly! What should I do?? This is the perfect example of a public question you should ask as a FB post!

Group love on Facebook

If you're not on Facebook, don't sweat it. The emails will still work great. If you ARE on Facebook, we have found this to be an

None of us get by alone in this world, and

invaluable way of helping educate you and

social support has been shown to be a

support you while Snatched-ing.

crucial element of fitness glory. As you read this workbook and begin to ponder the

Please note, this is a "hidden" group, so it will

specifics of your six weeks of victory, you will

only be accessible by those of you who have

no doubt have questions.

requested and been granted access to the group.

While you always have my email address for anything confidential, the appropriate venue

Unlimited Email Support

to ask most questions is the Snatched in Six Weeks Facebook Page. This will allow all of you to learn from each other’s questions and chime into threads where you'd like further

Some questions throughout your Snatched

clarification. If you ask a question via email I

journey will simply NOT be appropriate for FB.

think others would benefit from, I'll ask you to post it on the FB forum so we can all learn. Go team! You will quickly learn that much of your learning during Snatched will not only come from the MFF Team, but from your fellow Snatcheders.

Example Question # 2: Hey Mark! I just killed a man. I'm kind of stressed out about it, and now I want to binge eat donuts. What should I do?? PRIVATE QUESTION!!!! Holy f$%#ing shit you killed someone! WTF?! Email me privately holy shit!!!

Feel free to email the MFF Team privately when you have a question that is personal or sensitive. We’re here to cheer you on, wipe

coaching at MFF

your tears, and fill you with copious amounts We know that Snatched is about

of delicious knowledge.

soooo much more than health and hotness. For many of you, spending six

Becoming a Ninja for life

weeks to focus on yourself will bring up tons of questions about other aspects of your life: your career, your

There will come a time during Snatched

realtionships, your finances, your cat’s

when you will want to start planning for life

purpose in life. At MFF, we encourage

after Snatched. And for most of you a

you to embrace the idea it is all

Membership to MFF will help to serve your

connected and that how you do one

long-term health and hotness goals.

thing is how you do everything!

When you’re ready to have that conversation (it is never too soon) our magical and seductive Membership Team will be delighted to guide you. Simply email us at membership@markfisherfitness.com and we will help you choose the right MFF Membership for you based on your unique goals, budget, and schedule.

Your own

personal hotness concierge! #glory

We are delighted to oﬀer you a team of expert life and business coaches to help you navigate your personal search for balance, fullfillment, and success. If you’re wondering “WTF is a life coach?” dont worry -- just email us at tellmemore@markfisherfitness.com and we’ll hook you up with a free consulation to learn more. We all need someone on our side to help us get 1% better and our coaches are here to help you make your dreams come true! What are you waiting for?

Page 57

Frequently Asked questions IS IT OK TO GO OVER MY PROTEIN GOAL? Totally! Since the only thing that really matters is total calories and suﬃcient protein, you are welcome to add more if you like. That said, I generally prefer not going too far over your protein goal, only because it will prevent you from “diversifying your budget” on carbs and fats (and a wider variety of food). But as long as you hit your total calorie and protein goal, you’re fine to go over.

HOW THE FUCK DO I GET THIS MUCH PROTEIN IN? There are two tried and true options here. Your first option is to DOUBLE or even TRIPLE your usual protein servings, and / or add protein shakes. 3 oz. of chicken is fine, but there’s nothing wrong with having a 6 oz. serving if it’s appropriate for your goals. Bodybuilders sometimes eat over a pound at a time. This would probably be completely excessive for Snatched-ing, but it gives you some idea as to how much you can take in.

And no, there’s no limit to how many grams of protein you can digest in a single serving. (knowledge bombs here.) Your other

protein powders go.

option is supplementing with a quality

If you already have a stockpile, you’re

protein powder.

probably fine to save the cash and finish

WHAT PROTEIN POWDER DO YOU RECOMMEND?

what you’ve got, but we do recommend considering ProGrade if and when you reup.

We use and love ProGrade protein powder. We have it available for sale at the Clubhouse. There’s nothing magic about ProGrade, but many supplement companies

MYFITNESSPAL SAYS I’M GOING OVER IN PROTEIN. WHAT SHOULD I DO?

are mad sketchy. While the industry has

Don’t worry about it! MyFitnessPal is

some regulation, the reality is you don’t

being used ONLY as a calculator. Don’t

always know for sure that you’re not getting

worry about any of its recommendations,

some filler sugar in there unless you go with

we’re just using it to track your intake

a reputable nationally well known brand.

while you pursue MFF’s formulas.

We like ProGrade because there are no

chemicals in moderation are necessarily a

HOW DO I ACCOUNT FOR MY WORKOUTS WHEN LOGGING MY FOOD? SHOULD I EAT MORE ON DAYS I WORK OUT?

problem, but I personally prefer to avoid

Nope! Again, MFF’s formulas account for 5

consuming them as part of my protein

hours of activity per week.

powder intake.

If we wanted to get more complicated,

Furthermore, ProGrade is instantized well (it

we could indeed use a cyclical approach

mixes easily and without clumps), and we

where we vary our daily intake based on

think it tastes great as

activity level. As mentioned, I think this is

chemicals and it has minimal ingredients. Basically protein and some stevia. As mentioned, I am not a zealot; I do not think

f a r

Page 59

the post workout window, ideally within two hours of finishing your workout. But please

a viable approach only if one is seeking to go

remember, this is a detail. At the end of the

from lean to super lean AND already has

day (say it with me), the most important thing

experience and mastery of calorie counting.

is hitting your calorie and protein goal.

For the vast majority of you, the very small

process. If you are new to monitoring your

I’M RUNNING HIGH ON CALORIES, BUT I STILL HAVEN’T HIT MY PROTEIN GOAL. WHAT SHOULD I DO?

food intake, linear dieting (hitting the same

GREAT question. If you are forced to choose,

calorie goal every day) will work just great!

calories are the ultimate determinant of

benefit this provides is not worth the extra complexity you will be adding into this

WHAT SHOULD I EAT AROUND MY WORKOUT? Great question. The answer, as always, is... it depends.

losing, maintaining, or gaining bodyweight. Therefore they get priority. Ideally, figure it out the next day so you can have both! If you’re having trouble getting suﬃcient protein without going way over in calories,

If you’re looking to lose MAXIMAL fat, I

you should look into adding more low-fat and

would just focus on making sure you have

non-fat sources of protein; lean chicken breast,

protein before and after. If you’re looking to

ultra lean red meat, low and non-fat fish, egg

tone up without losing bodyweight, make

whites, low and non-fat dairy, and protein

sure you have protein before and protein

powder.

and carbohydrates after. If you’re looking to

Recovery Workout Protein Powder is ideal for

OH SHIT!! I WENT OVER BY 7 CALORIES? I AM COMPLETELY AND TOTALLY FUCKED??

this.

Nope! Chill out, my Ninja. This is NOT an exact

build muscle, make sure you have protein and carbs before and after. ProGrade’s

As a rule of thumb, you want a substantial serving of your daily carbohydrate intake in

Page 60

science. There’s gonna probably be a couple hundred calorie margin of error even if you’re preparing and measuring your own food. Even

one ounce of chicken breast is gonna vary from ounce to ounce based on the fat content and amount of water. As long as

What you’re describing is a crash diet. More

you’re close enough, you’ll be golden.

is not better; more is just more, and often more will be a bad decision.

Remember, we don’t need, nor can we ever achieve, perfection. Our focus is on “getting better.” As a rule of thumb, if you’re looking to lose MAXIMAL fat, your goal is to get between

I’M A VEGAN. AM I TOTALLY FUCKED? No, not at all! We’ve had great success working with vegans and vegetarians.

90% of your goal for calories without going

The reality is, yes, it’s more diﬃcult. If you’re

over. If you’re looking to tone up or build

vegan, we recommend reducing your

muscle, your goal is to hit between 95% and

protein goal as the only way to hit your

105% of your calorie goal.

minimum will be to consume a lot of inferior

You’ve recommended I eat 1500 calories per day. I’m just gonna go ahead and fast track this shit by eating 800 calories per day, cool?

protein (gluten and soy based). Vegans should shoot for .75 grams of protein per pound per day. I recommend looking into Sun Warrior protein powder if you decide to

Nope! Not cool. If you are way under your

add a protein supplement (and you probably

calorie goals, you will do a number of

will).

negative things for your health and hotness. Your metabolism will slow down to a crawl, you’ll find yourself plateauing, and you’ll basically ensure that all the weight you’ve lost comes back on with a vengeance after you start to eat normally again.

You also want to be extra mindful of the quality of your food choices. Although veganism is often chosen as folks attempt a healthier lifestyle, the reality is it requires much more work to avoid nutritional deficiencies. Furthermore, many vegetarians and vegans rely heavily on “faux” food items

3 that are chockfull of preservatives and chemicals. If you’re a vegan or vegetarian, fear not! The MFF team has your back!

I don’t know how to cook, so this is overwhelming. What should I do? Fucking learn! I love you so. You’re my sweet angel. But you’re an adult. If you want to eat out every single meal, that’s no problem, but

CAN YOU GIVE ME A MEAL PLAN? Alas, if only I could. I know a lot of this may be new for you, so you might just want someone to tell you exactly what to do. There are several reasons I can’t do this. Number one, I don’t know what YOU like. Ideally you want to choose foods you like. Only you know that. Number two, I want to teach you to do this for yourself. I don’t want to spoon feed you so much that you feel lost at the end of six weeks when you’re back to handling this on your own. And number three, it’s both illegal and unethical.

it’s gonna be hard to really dial in your results.

The whole “against the law” part is obviously an issue, but the unethical part is the deal

If you don’t give a fuck and see food as fuel, you’ll be fine with basic cooking skills and “preparing” your food. Take 4 pounds of chicken, put it on a baking sheet in the oven at 400 degrees for 30 minutes. BAM! If you are a super culinary person and you live live LIIIIVE for food, I strongly recommend taking the time to learn to cook well. Ninja know

breaker. I don’t know enough about MICROnutrition (vitamins, minerals, love juice) to properly prescribe a meal plan. That’s the territory of nutritionists and registered dietitians. As a nutrition coach, I’m legally and ethically obligated to stick to what I know. Your long term health and hotness is the most important thing to me and the MFF team..

thyself! For recipe ideas, check out the Tasty Ninja Recipes Page on Facebook!

I can tell you this; your best bet is to plan your general meal schedule the day before. Know approximately what and when you’re gonna eat. Know if it’s food you’re preparing or if

you’re planning on grabbing a Snatchedapproved meal out in the world. Construct each of your 3 to 4 meals from a large

Cool. I get it. I still think you’re being a stingy

serving of protein and vegetables. If

dick, but I understand. Can you at least tell

appropriate, add a small serving of healthy

me what you eat?

fat, fruit, and / or limited servings of “heavy”

Totally. But please remember... I’ve been in

carbs. If you’re going Type A, put it in MFP

the game a looooong time. I’m not a huge

the night before and play with the portion

dude, but I have a fast metabolism, I’m a boy,

sizes until you’re at your goals.

and I’m carrying proportionally much more

And if you absolutely demand someone to

muscle mass than many of you.

tell you exactly what to eat, I’m happy to

I do not recommend or want you to copy

refer you out to an actual nutritionist!

this exact template. I’ve built this diet based on finding healthy foods that I personally enjoy and provide me with high quality nutrition. I’m providing some insight into how I eat merely to help provide at look at how I’ve personally adopted many of these strategies in a way that makes sense for my lifestyle, preferences, and fitness goals. On the next page I’ll share an example of a typical day when I’m looking to get leaner. I have higher carbs and calories on my lifting days, and lower carbs and calories on my oﬀ days. Enjoy...

ds n a h jazz Page 63

MARKâ&#x20AC;&#x2122;S TYPIC AL Coffee

with coc

Upon wa

onut oil,

WORKOUT DA

king...

cinnamo

n , an d a

splash o f cream F ir st meal 3 slices ( u s ually be of uncur tween 11 ed turk am an d ey baco Organic 1pm)... n, 4 orga baby sp inach, C nic whole urry pow cooked eggs, 4 o in cocon der, cru rganic e ut oil, At shed red gg white hletic G p s, e p per, and reens m c a ix y e e d n n w e ith wate pepper Oil pills, r, 2 Athle Athletic tic Gree Greens Vitamin ns Fish D 2 scoops

2 Greek

of ProG

Before Workout Shake... rade P rotein, 5

Immedia

Yogurt, 12 Banan

grams o f

tely Aft e

as, Athle

creatin

r Worko

e monoh

ydrate

ut...

tic Gree n s an d 5 monohyd grams o rate mix f creatin ed with water e

4-6 oz o f

organic

90 Minut es Late

r..

. breast, Organic Mixed G 1/2 cup o reens, S f dry oa AND alsa Ver tmeal, 2 de t b s p of gro cinnamo und flax n , 4 oz o s eed, han f organic dful of d 1% milk, 1 ried cra scoop of nberries ProGrad , e p r o t A e N in powde D 2 fish oil r pills, 2 c ups of ic ed gree n tea 4-6 oz o f

organic

Page 64

chicken

2 to 3 H

ours Lat

er... breast, Sweet P otato or Kind Ba small gr r, 2 cups een sala of iced d, Mayb Green t ea ea

chicken

MARKâ&#x20AC;&#x2122;S TYPICAL NON-WORKOUT DAY Upon waking... Coffee with coconut oil and a splash of cream

First Meal (usually between 11am and 1pm)... 3 slices of uncured turkey bacon, 4 organic whole eggs, 6 organic egg whites, organic baby spinach, Curry powder, crushed red pepper, cayenne pepper, cooked in coconut oil, raw bell pepper, Athletic Greens mixed with water, 2 Athletic Greens Fish Oil pills, Athletic Greens Vitamin D

Second Meal... 6 oz of organic ground beef Salad made with 3 oz of organic chicken breast, 1 oz walnuts, broccoli, cherry tomatoes, organic mixed greens, handful of cranberries, dressing (1tbsp olive oil, 1 tbsp balsamic vinegar, 1 tbsp apple cider vinegar, mustard, sea, salt, and black pepper), green tea

Third Meal... 6 oz of organic ground beef, raw bell pepper, organic apple, green tea, 2 scoops of ProGrade Protein with water, 5 grams of creatine monohydrate, 2 Athletic Greens Fish Oil pills

Page 65

3 Mark’s Typical Day Continued...

When I’m just maintaining, my diet stays 80 to 90% on point, but I’m more likely to have a cupcake or ice cream on Sunday night or go out on a random weeknight. My breakfast and midday eating almost always stays on point, so for me I generally loosen up the evenings and the weekends.

When I’m looking to add muscle, I tend to use a very similar template, but I’ll add in a

Like most people, I tend to be VERY focused in

lot of the “heavier” carbs during my two post

January through February (post New Year!),

workout meals. I also will eat slightly larger

April through June (summer prep!), and

portion sizes of everything since I know the

September to October (back to school!). I also

thing that matters most is hitting my total

take it easy on vacations and holidays and let

calorie and protein goal for the day.

myself have basically whatever I want. I’m just mindful to never get toooo far away from my

Depending on how in-it-to-win-it I am in a given time of my life, I may sub out more of

personal Minimum Acceptable Level of Health and Hotness (MALOHAH).

these meals for eating out. On the weekends, when I’m killin’ it, I will prepare salmon and kale chips, and things that take more time to prepare. I’ll also generally choose healthier items out

The last thing to keep in mind is that I’ve been doing this for years. YEARS. I didn’t develop my physique or lifestyle overnight. Snatched is a fantastic kickstart to a

(ie. Energy Kitchen instead of Mexican

new lifestyle and a healthier and hotter

food, which I LOVE but is not the lowest

you. But my greatest hope is that it’s

calorie ethnic cuisine). That said, even in my most focused times, I will usually still go out on Friday and / or Saturday night and have some drinks, and maybe even get a slice or two of pizza if I feel like it.

ultimately just the beginning...

WHAT TO EXPECT AFTER SNATCHING

of new information. You will start asking

questions about minutiae. You will begin to become concerned that you should

Please take a moment and consider this

account for the protein powder in your

Bruce Lee quote:

protein bottle (“oh shit!! There’s powder at

“Before I studied the art, a punch to me was just like a punch, a kick just like a kick. After I learned the art, a punch was no longer a punch, a kick no longer a kick. Now that I’ve understood the art, a punch is just like a punch, a kick just like a kick.” For many of you, nutrition and training is just

the bottom!! Should I adjust My Fitness Pal?? Is that 1 gram or 2 grams??”). You will start to be very concerned about the angle of your pinky as you hold the kettlebell. This is totally normal. Your concern for the details is great; it shows you really care

nutrition and training. Many Ninjas have never put much thought at all into their training and nutrition. You may have worked with a trainer who may or may not have known what he or she was doing and you may have read a book on nutrition that may or may not have been reflective of the actual science, but most of you have never done anything this comprehensive and immersive. You will be entering into a season of intensive learning where many of you will i n e v i t a b l y s t a r t to ove r t h i n k a n d

r e fo r a lls overanalyze as you’re inundated with hordes bbe s too! m u d de Pink ight du stra

Getting Snatched is the comparatively easy part. As you each learn how to find the

about getting the most out of this. And you

balance of fitness glory and indulgent fun that

will need to take this time to process all this

leads to the best possible life for your

new information. But please know your end

particular preferences, you may find the “re-

game is for the “punch” to once again

entry into orbit” period will also benefit from

become just a “punch.”

some outside support. We hope you’ll

We don’t want you to live a life of compulsiveness, counting every calorie and shunning social events for fear of eating a carb. Although Snatched will be a profound body makeover for many of you, it’s really

consider taking advantage of on-going MFF Memberships, Snatched alumni Facebook pages, and our incredible life coaching services so we can help guide you into creating a sustainable lifestyle!

just the beginning. It’s not a long term

Health and hotness are awesome, don’t get

sustainable lifestyle. That said, having taken

me wrong. But I’m far more interested in them

hundreds of people through Snatched, we

as a foundation to the unspoken third “h” of

know your newfound knowledge will bring

Mark Fisher Fitness.

mindfulness to your fitness and nutrition choices upon resuming “normal life.”

Happiness.

IMportant Links:

Follow me on Twitter HANDLE: @MFISHERFITNESS

I do post info here too... but mainly I just say weird and occasionally

The ONLINE Form for Type A information LINK: HTTP://BIT.LY/1MDUX1J

This allows us to get the information we

inspiration-y shit that is known for providing occasional lolz.

Follow Hamson on Twitter

need to provide you with your starting

HANDLE: @HAMSONDAUNICORN

calorie, protein, carbs, and fat goals.

Hamson is our Oﬃcial MFF Mascot and h a s b e c o m e a w e l l - k n o w n Tw i t t e r

Join the Private Facebook Group LINK: HTTP://ON.FB.ME/1RZZ0HQ

This isn’t me being needy for friends. Well... not MERELY me being needy for friends. One of the BEST sources of information during Snatched will be found by asking and

personality. He’s a little crass, and kinda slutty, but he’s a unicorn so you’ll learn to love him in spite of his flaws.

Follow the MFF Ninja Clubhouse on Twitter

reading questions on the private Snatched

HANDLE: @MFFCLUBHOUSE

Facebook Page.

Stay up to date on the latest Clubhouse events and antics. This is where the real

Like Mark Fisher Fitness on Facebook

magic happens so don’t miss out on the fun!

LINK: HTTP://ON.FB.ME/16EAQWH

This is yet another way of getting more information about MFF logistics and fitness and nutrition knowledge bombs.

Page 69

Living a Snatched life PART

Your Snatched journey is ending -now what? Youâ&#x20AC;&#x2122;ve neen nailing your fitness and nutrition for six weeks, have seen some results, and are feeling like a total badass -- why stop now? Section 4 is deigned to accompany our Living A Snatched Life Workshop and help you translate everything youâ&#x20AC;&#x2122;ve learned during Snatched to the next chapter in your health and hotness journey. Use the exercises to measure your progress, and to create a powerful personal action plan for the future.

Page 71

The Wheel of Glory Returns Your good friend, The Wheel of Glory returns. We asked you to complete this wheel about six weeks ago to measure your overall satisfaction in the eight major aspects of your life. Let’s do it again now that Snatched is over. STEP #1: On a scale of 1-10 rate your overall satisfaction with each aspect of your life today. Circle the appropriate number on the Wheel. Then, draw a line between each of your numbers, connecting them to create an inner “circle”. Go for it!

Page 9. o t k c a Check b changed? s What ha

STEP #2: Now transfer your scores from the Wheel to the chart below.

STEP #3: In the next column describe the actions (or lack thereof ) that led you to each score. For example, if your goal was to drink 96 oz. of water per day and you scored yourself 10 points in that area, what actions did you take that to make that happen? Did you carry a water bottle all day? Chug a gallon of water when you woke up every morning?

Points

What actions did you take during Snatched that led you to that score?

What actions would you need to take in your post-Snatched life to increase your score by 2 points?

Workouts

Nutrition

Water

Sleep

Community

Education

Fun

Motivation

STEP #3: In the last column describe what actions you would need to take if you were to increase your score in each section by just 2 points. What would that look like? What would need to happen for that change to occur? Great work! This is your first step to Living a Snatched Life! Letâ&#x20AC;&#x2122;s keep going... Page 73

A few of My favorite Things Not only is this exerceise a not-so-subtle muscial theatre reference, it’s super valuable too! At this point, we hope that you’ve started to build some awareness about the lessons you have learned during Snatched. To continue in that direction let’s take a moment to consider some or you favroite things. For many of you, the beginning of your Snatched journey was filled with beliefs like... I’ll never be able to eat that much protien! Exercise is so painful! There is no way I’ll be able to cook my own meals. Veggies -- yuck! We find time and time again that many of these beliefs get tossed away during Snatched and replaced with new, more empowering ones. People learn to cook, start to love veggies, find out that hard work can be fun, and discover some exercises that make them feel really f#@*ing fantastic! So, what are your favorite things? Fill in all the boxes on the next page. Then, ask yourself... Self. What suprised me most about this list? And how will all of these amazing things help me to live a Snatched life? Now, my sweet Ninja, you are starting to see your true path to glory. You already have all of the tools... nothing can stop you now!

Page 74

4 My biggest Snatched victory is...

My favorite high-protein meal is...

My favorite new recipe is...

Iâ&#x20AC;&#x2122;ve always loved... (a healthy food)

My favorite type of exercise is...

When I need motivation to exercise I think about...

My favorite Snatched exercise is...

I learned that I love to eat... (a healthy food)

My favorite MFF phrase/ saying is...

I enjoy exercising most... (time of day)

My favorite veggies are...

I no longer need...

Page 75

EXERCISE GOAL:

How many days per week?

What time of day?

What type of exercise(s)?

Where will I exercise?

What is my fitness budget?

What will I do for recovery?

How many hours of sleep will I get nightly?

NUTRITION GOAL: How many meals per day?

How many snacks per day?

How many meals will I prepare each week?

When will I go shopping?

When will I cook?

What is my shopping budget?

Where will I find new recipes?

Page 76

MY Personal action plan One of our favorite peices of wisdom at MFF is... When your fail to plan, you plan to fail. Part of why Snatched is such a powerful program is that it is a carefully planned series of goals, activities, and information. Each of you likely learned the value of planning during the six weeks when you were finding to time cook, go shopping, get to class, sleep, and fit in the rest of your life. Damn, ain’t nobody got time for all that! The same planning and goal setting that you did (or attempted to do) during Snatched will absolutely serve you after Snatched. Did you know some experts say that simply writing down your goals makes you ten times more likley to acheive them? Well heck, if that were true why wouldn’t we write down all of our goals? No really, if writing them down made you only 3% more likely to acheive them why wouldn’t you do it? #nobrainer Let’s put the theory to the test. Take a moment to create a simple Personal Plan on the previous page for your Exericise and Nutrition goals. Start with the questions provided, then add details as it makes sense for you. The top five questions to ask yourself when creating a plan... ✓ ✓ ✓ ✓ ✓

Are my goals realistic and acheivable? Does the plan make sense for my goals? What is my timeframe for accomplishing each task? How do I hold myself accountable? How do I make it fun? Seriously. It’s gotta be fun!

ese last ! h t n o e Mor xt page e n e h t two on

The mega Bonus round The final two unsung heros of your Snatched journey are perhaps the most impor tant. They are accountabilty and Fun. Now, we know accountability can be a scary word -- it means we hafta do stuﬀ we said we were gonna do. No excuses, no distractions, just action and consequences. Let’s face it, there are consequences to all of our actions. So, a great place to start when thinking about accountibilty is the simple question, what does is cost me to NOT do this thing? And what do I gain by accomplishing this thing? For some folks, accountibility means being reminded of our goals by others -- friends, colleagues, lovers, grandmothers. We all need a hand sometimes, so finding an accountability buddy for your most important goals could be a real winning idea for some of you! Let’s chat about Fun -- after all, we are Ridiculous Humans. Yes, I spelled Fun with a capital F because it’s that f*#$ing important. Life should be fun, eating food should be fun, exercising our bodies should be fun. If they are not, your doing them wrong. Fun shouldn’t be an afterthought -- make it a key component of everything you do. What would your life look like if everything you did was fun? Wow. Crazy, right?! Pick one thing you hate doing and make it 1% more fun. Boom! Your assignment: When creating your plan to Live a Snatched Life, ask yourself these two questions: How do I hold myself accountable to the things that are most important to me? And how do I make it Fun???

Page 78

let’s f fun -o g in k Spea poem! write a

Page 79

My Snatched Notes

Page 80

Page 81

EXTRA CREDIT PART

Hey! Remember that stuﬀ we were saying about fun and accountability a few pages ago? Well, this extra credit section will help you with both. The following pages provide you with a handful of fun and helpful items you can cut out and hang around your apartment and / or workspace... Your Checklist for Nailing It. Your Snatched “WHY”, and a frame for your sexy before / after pictures. Enjoy!

Page 83

✄

“WHY”

I hereby declare...

✄ I will be reminded of this declaration throughout my Snatched in Six Weeks journey every time I need motivation. It serves as a key source of inspiration to help me achieve all my goals and become the master of my universe!

R FO BE

✄

TE AF

✄