Snatched Workbook by Michael Keeler

l a i c i f f O e h

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.

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Welcome from Mark Fisher!

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Section 1: Planting the Seed

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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

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Section 4: Living a Snatched Life

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Section 5: Extra Credit

Hello and welcome to your oﬃcial workbook for the Snatched in Six Weeks Total Body Makeover! This is the third edition of our Snatched Workbook, 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 was more successful than I ever could have imagined, the Mark Fisher Fitness crew genuinely strives to live our mantra of “Get Better.” With another four years of reading, research, seminars, and certifications, and countless hours of experience working with over 2,000 Ninjas and taking 1,300 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 five 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, powerful

effect on your results, it’s the synergy of applying all five steps on the Checklist for Nailing It 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-theclock 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. For the duration of Snatched, feel free to email directly for all personal or confidential questions, but please use the Snatched in Six Weeks private Facebook group to ask general questions. This will allow everyone to receive the answers, as well as pop into the thread to ask for clarification. Hooray for education! The Facebook group is moderated by the MFF team as well as some Ninja graduates of the Snatched program. At MFF, learning and support is a family affair! 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 workbook 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 sharing this with 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 duplication, a unicorn dies.

- Mark Fisher

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 â&#x20AC;&#x201C; 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

Go ahead and familiarize yourself with the following exercise, but wait a hot second before you complete it. We’re going to do this one together in the Snatched Foreplay workshop! 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 how you truly feel today.

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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 One of the things we’ll talk about in the Snatched Foreplay workshop is the importance of finding your “why.” The following exercises will help you uncover that “why” and may be completed at any point during your Snatched in Six Weeks journey. (Though, for optimum motivational purposes, hopefully you can find time to do these somewhere on the front end!) Ninjas who fail to plan, plan to fail. While we don’t believe in failure per se, we do believe in consequences. You are about to embark on an epic six week journey, and like every road 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 experiences you can draw from to achieve that success. Let’s start with some day dreaming. Creating your Vision Statement 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 Statement – 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 achieve your vision. What personal values, skills and experiences can you draw from to create positive, lasting change? Your Mission Statement 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 will 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....

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

“In six weeks I will…

“My mission is to…

Share Your Battle Cry! Private Snatched Group

@mfisherfitness

Snatched Foreplay workshop

unwavering support of your MFF Family to help you pull through and keep fighting. Embracing community is one of our core MFF Values. To get the most out of your Snatched

Usually we skip the foreplay, but we want

Foreplay Workshop, we recommend reading

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

this workbook thoroughly in advance. In

The Snatched Foreplay Workshop is like our

addition to reviewing the most commonly

oﬃcial first date. (We brought you flowers

asked questions and the most important

too!) This 90-minute gathering is the very

principles of Snatched, there will also be an

best way to get your Snatched journey oﬀ on

opportunity to ask any and all questions.

the right foot, so don’t miss it! Like the rest of your Snatched You will have the

experience, the Snatched

opportunity to meet

Foreplay Workshop is about

many of your fellow Snatcheders and get acquainted with a bunch

son m a H rn o c i n U e Th

of questions in advance! We know a lot of this shit can

be confusing. The workshop allows us to

of sexy folks you’ll be sweating with at least three

YOU. Feel free to prep a list

times per

week for the next six weeks. Every Ninja who

help clarify your game plan before you begin your adventure.

has ever done Snatched agrees that having a strong connection to your community of

The MFF Team is here for you every step of

Snatcheders is key to success.

the way and the Snatched Foreplay Workshop will be our very first in-person

When you have a tough day (and there will

opportunity to hold you in our arms and get

be tough days) there is nothing like the

you set up to kick fitness ass!

WHO DID YOU MEET? Snatched Foreplay Workshop AGENDA

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

✓ Meet Your Fellow Snatcheders Name:

✓ Checklist for Nailing It!

Email:

✓ Nutrition Basics

Phone:

✓ Type A vs. Type B ❑ potential future hook-up

✓ Special Snatched Oﬀers Name:

✓ Payments and Class Switches

Email:

✓ Private Facebook Group

Phone: ❑ potential future hook-up

✓ Who’s Who on the MFF Team ✓ Support Every Step of the Way ✓ Common Snatched Questions

Name: Email:

✓ Meet Snatched Alumni

Phone: ❑ potential future hook-up

✓ Ask The MFF Team questions!

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

Page 15

THE CHECKLIST ! T I G N I L I FOR NA you will Throughout Snatched, five the do well to focus on ts to most important elemen and achieving your health orld hotness goals. In a w e th obsessed with minutiae, u to MFF team will guide yo as make things “as simple er.” simpl possible, but not any r fo Behold... the Checklist Nailing It!

2. Work

out five times per week

1. Make sure you have a strong “WHY”

3. Sleep

7-9 hours per night

4. Drink

half your bodyweight in

ounces 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 support your nutritional habits is getting your mind right: figure out why you’re getting Snatched in the first place. In the world of personal training sales, many gyms encourage their trainers to keep asking

out with that hot bartender on Fire Island, no brainer.”) I strongly recommend finding an image of a body that inspires you (either because you want to look like it or you want to... um... hang out and talk with it), and post it on your fridge, keep it in your wallet, etc.

“why” over and over again when asking why someone joined the gym. It’s called “needs

This is about learning to choose what you

analysis.” The point here is to get at the real

want MOST over what you want NOW.

emotional reason someone is at the gym and then manipulate them to buy sessions. Honestly, I think that’s fucking gross. But…

YOU MUST KNOW WHY YOU  WANT TO BE SNATCHED. 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. It doesn’t matter

2. Work out 5x per week So you’re getting three kick ass fitness classes per 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 reeeeeeeeally want to get your

best body ever, we should add one to three more hours of fitness activity per week.

Knowledge Bomb!

In a perfect world, you would do at least one hour of true weight training (relatively heavier weights with longer rest periods).

It’s only six weeks. It’s only six weeks.

Weight training is hands-down the best use

It’s only six weeks. The foods you want

of the first one to two additional hours of

to eat will still be there. I promise you

time, both from a physique and health

can make it six weeks.

perspective. Whenever you’re on a “diet,” you need to give your body a reason to hold

If you get into a jam, play this

onto the muscle so it will burn mostly fat

psychological game: “I can have the

instead. Classes will be limited to your body

pizza tomorrow if I want. Tonight I’m

weight, resistance bands and a kettlebell.

going to stick to the plan for one more

The rest periods will be short to non-

night. But tomorrow I can totally have

existent, so I would actually classify the class

that pizza.”

as cardio as opposed to weight training. If you take it day by day Although fat loss is driven by your nutritional

like this, you’ll succeed.

intake, it’s super important to make sure

Because tomorrow

you’re maintaining muscle mass. Muscle is

you’ll be a little bit further in and

what makes you hot and gives you tone.

even less willing to abandon all the

Otherwise, one achieves a soft physique that

hard work you’ve done up to this

resembles skin hanging on bones. Not hot!

point. This is a sledgehammer approach to achieving your dream

WANNA ADD MUSCLE?

body. GET IN, GET OUT and GO ON

For those looking to add some muscle mass,

WITH YOUR LIFE!

check out the section later in this workbook

Page 19

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

on muscle gain. You will require a 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

go to markfisherfitness.com/blog/running-

more calories. For more details, head on over

for-fat-loss-sucks/ to learn why.)

to page 40 and know that 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

WANNA BURN FAT?

to design your overall fitness program based

For those looking to burn fat, you can do

on your current level of conditioning, likes,

more cardio. But honestly, after three hours

dislikes and scheduling considerations. But if

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

you want to be Snatched in Six Weeks, you

Yoga and pilates are not bad options, but

gotta get in five workouts each week.

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.

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

The most important thing is that you do

alongside your regular Snatched group

something. While weight training is your best

classes.

option, I’d rather you do something you enjoy (or tolerate enough) and can commit to doing with some consistency for the six weeks of the program.

This allows us to take you through a weight training session designed for your goals and make certain you’re executing it safely and eﬀectively. Furthermore, it will fast track your learning and technique substantially, making

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

7 hours of sleep in the absolute minimum,

but preferably 8 to 9. Make it happen. We’re By adding semi-private training sessions,

going all out for six weeks. Surely for six

you’re ensuring that you’re not only getting

weeks you can watch a little less TV and do a

the best results while in Snatched, but that

little less web surfing.

you’re developing a full tool set to take with you after your Snatched experience. If you can’t pay your rent, do not do the semiprivates. But if it’s at all humanly possible, you will get so much more out of this process with these additional sessions!

Invest in making your bed a sanctuary. A good bed and good bedding is one of the best investments you can make for your long-term health and hotness. If you have chronic sleep problems, consider talking to a doctor or, more likely, a therapist. I’m not

For those without the cash monies for semi-

being flippant. Sleep really is that big of a

privates, we still have you covered! Keep

deal and if you are a victim of chronic

your eyes peeled for the Snatched Add-On

anxiety, we need to address the cause and

Workout in a separate email soon!

not the symptoms.

3. sleep 7-9 hours a night

Inadequate sleep is one of the biggest obstacles for those looking to get Snatched. Perhaps because it’s something we take for granted, it’s often the biggest hole in

You’ve got to make sleep a priority. Its

Snatcheders’ checklists. For your long-term

importance for health and hotness cannot

health and hotness, you must take whatever

be overstated. You will simply not be able to

steps necessary to get suﬃcient sleep. For

recover from this style of training without

more thoughts, check out my blog post on

suﬃcient sleep. Furthermore, a number of

the subject at markfisherfitness.com/blog/

important hormonal processes occur while

thinking-about-you-in-your-bed/. 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.

hotness, you must get serious about sleep!

Page 21

Social Support 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. Plus, 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 six 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 eight 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.

enough water, you’re increasing the chances of dealing with temptation. Water... all the

✓ Some supplements may be of value here. A lot of people have success using melatonin.

cool kids are doing it!

✓ Beds are for sleep and sex. Never do work or use your computer in bed.

4. drink HALF your bodyweight

in ounces of water a day

5. Hit your calorie and protein goals This is arguably the biggest deal of all, because you could nail the first four points on the checklist, but if you fail here, you will not

Water is HYOOOGE. You’ll feel fuller longer,

get Snatched. Period. In science world, we call

you’ll improve many of your bodily processes,

this the Law of Thermodynamics. Calories are

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

simply a measurement of how much energy is

Get a water bottle and keep it with you all the

in the food we eat.

time. Seriously. If you show up at class without 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

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.

calories burnt, less muscle built, less hotness.

If you think of your body mass as a bank

Furthermore, dehydration is often incorrectly

account, and the calories from food as your

interpreted as hunger, so if you’re not drinking

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

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

“spend” (activity level).

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.

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

As a brief aside, it’s worth being aware that

current diet.

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

If yo u w an t to ch an ge yo ur physique, you must ch ange your behavior. If you REALLY wan t to change your physique BIG T IME, you must REALLY change your behavior BIG TIME. You cannot get wha t you’ve never had by doing what you’ve always done.

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 chapter before deciding which path feels best to you. And remember, there are no wrong choices and you can always change your mind!

Page 25

CHOOSING BETWEEN TYPE A AND TYPE B

This is where you must apply some

Type A will require more preparing of your

knowledge of yourself as to which path will

own food. The reality is whenever you eat out,

set you up for success based on your

you really don’t know the calorie content of

personality type.

what you’re getting.

- CONS -

+ PROS +

TYPE A: Count Those Calories

TYPE B: PRINCIPLE-BASED LOOSEY GOOSEY

•

Type A tends to be more successful because you actually know how much “energy” you’re consuming.

•

If you start to plateau or your diet isn’t working, it’s SUPER easy to adjust.

•

Type B is not nearly as planning intensive.

•

You can fit in whatever you want (booze, bread, chocolate…) if it’s in your “budget.”

•

You can eat out more. Fun!

•

In general, Type B is more sustainable.

•

If you stall, we have no idea what to do to change things.

•

This strategy is really unsuccessful unless you limit / cut out certain unhelpful food categories (grains, starches, booze, etc.). This can suck if you're one of those people who neeeeeeeed to have your wine and neeeeeed to eat some pasta now and again.

•

Type A tends to be cheaper since you’re preparing more of your food at home.

•

It requires some work and dedication to type everything you eat into an online food journal. If you don’t enjoy that type of regimentation, it may not work for you.

•

Also, if you are predisposed to obsessive behavior, this route can make you a little nutty if you're not careful.

And since anywhere you eat the main

priority is the taste of the food, it’s usually going to be high calorie (hence 66% of America is overweight and that number will be 80% by 2020). While I don’t recommend counting calories forever, it will serve you to

Ultimately, there are benefits to both approaches. We’re happy to talk further to help you decide on the right one for your fitness goals and personal preferences!

have some basic amount of 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. 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 know you can still achieve great results with Type B. Furthermore, if you look at the principles in the Type B section and can accurately describe them as “Opposite of

type

nutrition guidelines

Before we get into the nitty gritty, watch a 3minute video about common measurement mistakes. If you’re going to do Type A, this may save you weeks of frustration. It can be found at http://bit.ly/1rHBVNZ. The key to getting Snatched is hitting your daily calorie goal and hitting your daily protein goal. There are three main types of calories, or macronutrients: protein, carbohydrates and fat. Each of these macronutrients contain a certain amount of energy, which we measure in calories. Protein and carbs have 4 calories per gram and fat has 9 calories per gram.

How I Usually Eat,” you probably don’t even need to do Type A.

Page 27

If you’ve already done your consultation and

Since total calories reflect your total energy intake, if you have a weird day and need to

forgotten your number, you can always ask to use the machine the next time you’re here!

choose between your protein goal and your

Once you’ve input your numbers, you’ll see

calorie goal, hit the calorie goal. Then figure

your target calorie and macronutrient goals.

out how to increase your protein intake

Sweet! Once you’ve written down your

without having to go over on your calorie

numbers, hit the “submit” button. This will

goal! Ideally we want both, but total calorie

send your target numbers to our database so

intake will always take priority over protein

we know to check in on your My Fitness Pal

intake.

throughout the Snatched process. (Remember

It’s also worth noting the three main macronutrients of protein, carbs and fat are

to make your My Fitness Pal password “ninjaglory” one word and no caps!)

usually measured in grams, not calories. So

Let me emphasize one more time – we only

when we refer to grams of protein or carbs,

use My Fitness Pal for tracking. Please use

the total “energy” is 4 calories per gram. When

MFF’s numbers from our widget for your

we refer to fat, we must remember there are 9

calorie goals!

calories per gram. As you can see, fat is more energy dense.

Although you should use the numbers recommended by the form you filled out,

For the purposes of Snatched In Six Weeks

ahead is some general info about figuring this

Type A calorie calculations, you’ll want to go

out without our special magical formula. Our

to our online form (link on Page 66) where you

formula is slightly more precise, but the

can access MFF’s proprietary math formula to

numbers below will serve as a teaching tool

get the best possible starting measurement.

for how this math works. Furthermore, they

To get your recommended number, input your

are still a good rule of thumb for most

weight, bodyfat percentage, and goal. If you

situations (and it’s likely your goals will be

haven’t done your consultation yet, you’ll get

pretty close to the quick and dirty formulas

your bodyfat percentage then.

below anyway).

Page 28

Lastly, please remember calorie calculations

The slower your metabolism and the more

are always just a starting point: everyone is

body fat you’re carrying, the more you want

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

to be closer to 10 calories per pound of

responding over the first week or two and

bodyweight per day.

then adjust up or down as needed. If you’ve had success counting calories in the past, you should always use your historical data. And yes, you will need to adjust your target number of calories as you lose weight. For every 10 pounds you lose, you can shave oﬀ 100 calories.

Crude Formulas In the interest of full disclosure, this next section gets math-y. I think it’s worthwhile to learn how we’ve arrived at our ratios. If this makes you completely insane, you can skip right to Type B, but I strongly recommend giving this a read! When looking to lose body fat, your starting total daily caloric intake should be your bodyweight times 10 to 12. The faster your metabolism and the leaner your physique, the closer you want to be to 12 calories per pound of bodyweight per day.

Folks looking to tone up but lose little if any bodyweight will do better with 12 to 14 calories per pound per day. Gentlemen looking to add muscle will start with 16 to 20 calories per pound per day. More detail for these folks to come later in the manual!

This is just a starting point. Everyone is

in to the exact calorie or gram of protein.

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

Don’t sweat it. As long as you’re within 5%

responding over the first week or two and

one way or the other, you’ll be golden. If you

then adjust up or down as needed. And yes,

have a lot of weight to lose, I recommend

you will need to adjust your target number

using your calorie goal as a max, and 90% of

of calories as you lose weight.

your calorie goal as a minimum.

Let me also be clear, if 10 calories is working 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 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

Page 30

BONUS TRICK: FREE MEALS While I don’t care for the term “cheat” meal, I do think even when one is being hardcore about their fitness goals, we should allow room for indulgence. One of the biggest shifts in my thinking in the past two years is the danger of trying to eat “perfectly.” First of all, there’s no such thing. Second of all, your results at 90% will be pretty comparable to your results at 100%. Lastly, since most humans suﬀer from “all or nothing” thinking, it will often set you up for binge eating after Snatched ends. No bueno! I’m a fan of what’s called “Flexible Dieting.” Achieving your fitness goals doesn’t mean never eating your favorite foods. In fact, you will almost certainly NOT achieve them without your favorite foods. And if you do manage to grind through six weeks, you will go right back to where you were. Now admittedly, Snatched in Six Weeks is a sledgehammer approach. It’s a quick start immersive program where we’re looking to really make some change in a short period of time.

That said, in order for you to take a lot of these principles into your life after Snatched ends, it’s important to not develop a “fear” of foods. Cupcakes and martinis may not be helpful to your goals at the moment, but they are not the enemy. They are motherfucking delicious. We just need to find a way to enjoy them sensibly and not every single day. So let me go on record as saying not only is enjoying some indulgences while Snatching not “wrong,” it is explicitly my preference. So if you want to have some drinks at some point, or want to eat some pizza on a Saturday night… fucking do it! Do it mindfully and with full awareness of your choice. And most importantly, enjoy it. And then wake up the next day and have a healthy breakfast. (And one final knowledge bomb; since many indulgences have a lot of salt, and those of you going low-carb will lose water weight, you should expect the scale to pop up a few days after your free meal. It’s just water weight, so there’s no need to freak out, it will go away soon.)

Once you’ve gotten your total daily calorie goal, we need to figure out how to allot your “budget.” Let’s say you’re a 200 lb. guy looking to lose weight. And let’s say you’re 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

This means in addition to 200 g of protein, we’re looking for 45 g (400 divided by 9) to 78 g (700 divided by 9) of fat. Now that we’ve spent 1200 to 1500 of your calories (800 from 200 g of protein and 400 to 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.

of calories. Protein has 4 calories per gram, which means 800 calories in your budget will be used on protein. This leaves you with 1200 calories to “spend” on carbs and fats. You have some room to play

2000 Total Calories per day

with your carbs and fats with the remaining calories, but for most people

200 Grams of Protein per day 800 Calories

trying to lose fat, your fat should be between 20 and 35 percent of your TOTAL calories. Since fat

125-200 Grams of

Carbohydrates per day 500 to 800 Calories

has 9 calories per gram, and your total calories a re 2 0 0 0 , we wa nt between 400 and 700 of your calories to come from fat.

45-75 Grams of Fat per day 400 to 700 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 the Type A form (see page 66). 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 MyFitnessPal (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 My Fitness Pal website. We’re only using MFP’s calorie counter as a convenient online nutrition log and calculator.

Page 33

I’m happy to help you figure out strategies to

You’re of course also welcome to customize the goals on MFP if it makes you happy. It’s also important to note that if you use MFP (which, duh, you should if you’re going Type

get it in, but... you’ve got to get your protein in. Consider supplementing with ProGrade protein powder and / or doubling or tripling your usual protein servings.

A), the protein requirement we are giving

For more information on the importance of

you will be higher than what the site

protein, check out this MFF TV video: http://

suggests. Ignore that and hit the numbers

bit.ly/1BcnUcG. As always… NSFW.

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

Our formulas also account for total activity (5

and calculator.

times a week baby!) so don’t worry about factoring in activity. In order to make this as

Your protein intake will be crucial to your

simple as possible, we’ve already figured your

success for several reasons including, but not

activity level into these formulas, so don’t

limited to, retaining your sexy muscle mass.

worry about trying to figure out how many

It’s going to be more protein than you’re

calories you’re burning when working out,

used to eating.

we’ve already taken care of it! If all this math is confusing, don’t be concerned. We will be giving you your first

! S I H T

you days before k oc m e m so Create 't m a k e n g . I t d o e sn hi c t a n S rt st a the nt calories on ou c o t ry t o sense t ven days the first se nd e sp nd a y fl hi rt y d e r. T a k e t un or r e ov c om in g hat eal plan of w m a t c ru st on minutes, c n tweak onna eat, the g e ’r ou y nk hi you t t t o t he un t il y ou g e y ou r n um b e rs oals. and calorie g in e ot pr t c corre

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

Snatching. You will be emailed an online

and the numbers are what will determine

form that you will fill out so we have your

weight loss or gain, the quality of the food

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

will determine health. So while you could

(link on page 66). 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 dietary choice 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 math in this section. We want to teach you to fish and we will feel that we have failed you if you don’t know how to recalculate this on your own any time

So although hotness is mainly about the

you seek to make some physique

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

improvements!

able look like a Greek god or goddess if you’re fueling your body with deli meats, individually wrapped cheese slices, bread loaded with chemicals, canned foods chockfull of preservatives, etc.

Page 35

2 B type

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

Nutrition Guidelines

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

For those of you rocking principle-based

butter cups. Just because junk food is organic

nutrition Type B, you’ll need some principles.

doesn’t mean that it’s not still junk food!

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

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

with your muscle maintenance and recovery.

calories add up quick, so don’t go nuts. (Nuts

Shoot for a serving that is one to two times

are a good source of fat: see what I did there?)

the size of your palm. Yep. That’s a lot! If

Also remember many of your meat sources

you’re eating out, you should basically

will have fat already. If you’re adding fat, shoot

always order extra protein. Good Protein

for a serving the size of your thumb. Good Fat

Sources: chicken, lean red meat, buﬀalo,

Sources: olive oil, nuts, all natural nut butters,

turkey, pork, eggs, fish, cottage cheese,

avocado, coconut oil, macadamia oil, flax

protein powder, low-fat dairy. Preferably

seeds, fat from meat, fish, egg yolks, dairy,

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

hummus, guacamole.

Eat a serving of vegetables and / or fruit with every meal. Eat a serving

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

the size of your fist. Since fruit has more

Ideally, your carbs will come almost exclusively

calories, I’d recommend sticking with

from fruits and veggies if you’re looking for

veggies more often than not. The good news

substantial weight loss. Certainly sugar and

is you can go to town on most greens as

refined flour isn’t going to be helpful, but even

they are not dense from a calorie

“healthy” carbs add up and can thwart your fat

perspective. This is to say the total amount of

loss eﬀorts.

calories per the volume of actual food is very

It’s worth noting that an estimated 10% of the population seems to have digestion issues with grains or legumes. If this is the

Knowledge Bomb!

case, you may do well to cut out or eliminate these items. Good “Heavy” Carb Sources: oatmeal, quinoa, potatoes, brown rice, beans, lentils.

wide variety of fresh, non-processed

Avoid non-veggie and non-fruit

foods with one ingredient that your

carbs at all other times. I want to be

grandparents would have recognized

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.” Juice, sugar, candy, crackers, cereal, cookies, cupcakes, breads, rice cakes, bagels, chips, Cheez-its, agave nectar, honey)... none of these are your friends while Snatching.

As a general rule of thumb, you want a

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 for most people,

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 ingredients you can’t pronounce, or if it comes in a box or a bag, it’s probably not an ideal choice for health. Moderation is fine of course, but we don’t want to make those products staples of our daily food intake. Health before hotness!!

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

Page 37

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

@Alex isLive s

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

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

That said, these 6 weeks of fitness badassery

some diﬀerent strategies. From a training

can provide a great base of conditioning for

perspective, lifting relatively heavy at least

the months long process that is muscle

once or twice a week is going to be crucial.

growth. (“Months...?” Yes, months. Keep

The main training consideration is that you

reading. I’m keeping it real, y’all.)

must keep getting stronger at the big full body compound lifts (squat variations, deadlift variations, bench press variations, row variations, pull-up variations). If you’re not getting stronger, you’re not getting bigger. Flex Magazine lies.

As a brief aside, it’s worth noting I myself am a former skinny dude. Like many fitness professionals, my personal body issues are what led me to seek a solution through training and nutrition. MFF is most known for our dramatic fat loss results, but I will always

Let’s also be clear, Snatched in 6 Weeks is not

have a soft spot for those ashamed of their

ideal for an intermediate trainee looking to

lack of muscle mass. Although it’s not as

add muscle. Beginners and newbies have

common a problem as being overweight, let

gained as much as 10 pounds while

me assure you we understand body issues

Snatching. For intermediate Ninjas who have

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

appreciable muscle mass and a year or more

to put on muscle, please know you are in the

of training experience, the Snatched classes

capable and loving hands of someone who

are not the ideal protocol for adding more

has been there and knows how to get you

mass.

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.

From a nutrition perspective, you need to be getting “paid” more calories via eating than you’re “spending” via daily activity.

So again, our hypothetical 160 pound fella with

Additionally, it is imperative to provide a

a fast metabolism looking to gain muscle will be

stimulus that encourages the body to grow

shooting for:

muscle (again, adding heavy training will be important.) As far as specific recommendations, you want to start with 16 to 20 calories per

pound

bodyweight. If you have a history of being skinny fat, 16

2880 Total Calories per day

160

Grams of Protein per day 800 Calories

to 18 calories is a male in your 20’s and you

320

are very underweight with

1280 Calories

probably better. If you’re

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

Grams of CarbS per day

106

Grams of Fat per day 960 Calories

Let’s say a hypothetical 160 pound fella with

For those who want to go principle-based

a fast metabolism wants to add some muscle

Type B, follow the aforementioned rules, but

mass. He’s going to start by shooting for 160

have a bigger serving of protein and an

times 18 calories per day, which comes out

ample serving of starchy, whole-grain carbs

to 2880. We know he needs 160 grams of

after your workout and in one other meal.

protein. Since 160 grams of protein is 640

On non-workout days, have starchy, whole-

calories (160x4), this leaves 2240 calories in

grain carbs with two of your meals. The

play. The optimal ratio here will be

timing of the carbs throughout the day is

individual, but we’re going to start with 2

waaaaaaay less important than your total

grams of carbs per pound per day, in this

carb intake, so don’t get too hung up on

case 320. This uses up another 1280 of our

“cutting out carbs later in the day.”

caloric budget for the day, leaving us with 960 grams of fat calories. This checks out great as it means approximately 33% of our calories are coming from fat, well above our minimum of 20%. When we do the math, it 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. Again, the most important thing is protein and total calories. Diﬀerent people do better or worse with diﬀerent ratios of carbs to fat, so as long as you hit the protein and calorie goal, you are welcome to tweak the numbers of carbs and fat provided you still hit the total calorie goal.

It’s probably worth noting most people are going to have a hard time getting in suﬃcient calories for muscle growth without eating at least 3-4 meals a day, but 5 or 6 may be necessary, only because that’s a lot to eat in one sitting. For those seeking muscle mass, protein supplements will be your friend, mainly because it’s going to make it easier from a convenience and total food intake perspective. You should drink a protein shake (20 to 40 total grams will do) right before any workout to help build and maintain muscle mass.

Page 41

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 one pound of muscle per 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

đ&#x;?´â&#x20AC;Š

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. At the end of the day, the only thing that really matters is hitting your protein and

For those of you neither looking to put on an

calorie goal.

appreciable amount of muscle or to lose tons of bodyweight (â&#x20AC;&#x153;I just want to tone upâ&#x20AC;?), youâ&#x20AC;&#x2122;ll probably do best shooting for 12 to 14 calories a day. Since youâ&#x20AC;&#x2122;re looking to get leaner without losing much weight, we want a more conservative deficit. This will a l s o p re ve n t yo u f ro m getting so lean you look gaunt or burning muscle mass. Letâ&#x20AC;&#x2122;s say youâ&#x20AC;&#x2122;re a 115 pound gal looking to tone up, but you donâ&#x20AC;&#x2122;t want to lose much bodyweight. You just want your muscles to look more toned. (FUN FACT: although I know what you mean and I use

Building this oďŹ&#x20AC; 13 calories per pound per day, 1 gram of protein per pound per day, and 20 to 35% of calories coming from fat, we arrive at these numbers:

1500 Total Calories per day

115 â&#x20AC;¨

Grams of Protein per day 460 Calories

103-185 â&#x20AC;¨

Grams of CarbS per day 515 to 740 Calories

33-58 â&#x20AC;¨

Grams of Fat per day 300 to 525 Calories

As a principle-based tweak, you probably

Again, all of these formulas are inherently

could stand to have some starchy, whole-

crude. You have to be consistent for at least

grain carbs after physical activity.

two weeks and then tweak based on your results.

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 45

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, quinoa,

powder (available at the Clubhouse), Athletic

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 46

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 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 you’ll

Get and Share Recipes on the

TASTY NINJA Facebook Page!

my fitness pal tips by super ninja lisa spodak

My Fitness Pal is a great tool to help you keep track of your food every day and track your calories and macronutrients (protein, fat and carbs). These tips will focus on the app rather than the website... if you have questions about the website (or anything else MFP related) just hit me up by tagging me in a post in the Snatched Facebook group or emailing me at lisaspodak@yahoo.com. Don’t forget to use the password “ninjaglory” so the MFF nutrition angels can check in on your progress!

1. The first thing you’ll want to do is tweak your MFP goals to match those given to you by the MFF team. You do NOT have to factor in anything for exercise and do not have to track exercise… the goals you get from MFF take exercise into account already. On the app, hit More in the bottom right corner, then tap Goals. You can click on Calories to type in a new number for calories. You can also click on Carbs, Protein or Fat to bring up a screen that lets you play with the percentages. Because you're dealing with percentages and not grams, you may not be able to get it exactly right... but, you should be able to get pretty close to what you want. Set your Protein goal first to get as close as possible to your goal, then play with Fat and Carbs and just try to get your goal within the range provided to you by MFF. 2. Now you’re ready to start tracking your food! From the home screen, just tap that big plus sign at the bottom and then tap Food. Select a meal you want to add food to and you’re ready to go. You can either search for a food in the field at the top or you can use the BAR CODE SCANNER, which is going to make your life a lot easier! In the bottom right hand corner of the screen, there’s an icon that that looks like a barcode… click that baby and you can scan the barcode on your packaged food to populate the nutritional info. Every once in awhile the scan is wrong, so be sure to spot check a few numbers to make sure the app got it right!

BONUS TRICK: FREE MEALS

3. If you’re using the search feature to find info for your food, just remember most of the information is user submitted and not necessarily verified. If info in MFP looks too good to be true (10 oz. of steak for 100 calories?!), it probably is. When in doubt, I refer to this site to see if what I’m finding in MFP looks right: http://ndb.nal.usda.gov/ 4. Another approach to deal with discrepancies is to look for 3-4 versions of the food in question and add them all to the meal you’re adding up so you can compare them easily to each other. Then pick one that looks average or middle of the road (remember to delete the others or your day will be WAY oﬀ! ;)).

5. Suppose you’re cooking a great recipe from a site like www.skinnytaste.com so you’ll have Snatched-friendly lunches for the week… you can enter that recipe into MFP so you can add a serving with the right macros when you eat it each day. From the home screen, click on More, then My Foods and Exercises. Make sure the tab for Recipes is activated and then click the plus sign in the top right corner. Choose Enter Ingredients Manually and follow the steps to add the name of your recipe, how many servings it is and your ingredients. I have not really tried the Bulk Import Ingredients as I like to scan my ingredients whenever possible, so I just leave that turned oﬀ and then hit the right arrow at the top to get to adding my ingredients. 6. When you’re building recipes, don’t worry about the size of a serving (i.e. a cup, 8 oz., etc.); worry about how many servings are in the whole recipe you’re making. I don’t go by what the recipe calls for but by what size portion and macros are going to serve my particular purposes. 7. Another tip for building recipes… I name the recipe with the date I made it because one day I may make cheeseburger casserole with a pound of ground turkey and another time I may make it with a pound and a half and I want to be as accurate as possible each time I track something. 8. To add a serving of your recipe to a meal, just go through the regular steps in Tip #2 and when you’re ready to add the food, tap the tab for Recipes and you can search for your recipe there. 9. Don’t stress out too much about a few calorie discrepancy here and there. Not to stress you out MORE, but all this calorie business is generally less exact than we’d like it to be and you’re never ever going to be exactly right in your calculations/predictions/tracking. Generally if you’re within 10% in either direction of your calories for the day you’re doing okay… and you shouldn’t waste too much time fretting if one entry for your food is 15 calories more than another. 10. You’ll see the running tally of your calorie total right at the top of your food diary, but if you want to see where you are with your macros, scroll down to the bottom and click on Nutrition. You’ll see a pie chart with percentages for each macro, but if you click on the list icon in the bar at the top that says Calorie Breakdown, you’ll see the totals in grams. Bonus website tip! You can change the macros you’re tracking and the names of your meals (for example, I like to track Breakfast, Morning Snack, Lunch, Afternoon Snack, Dinner, Evening Snack) at www.myfitnesspal.com! From the homepage, click on Settings in the second row of the nav and then click on Diary Settings. There you can set the nutrients you want to track as well as the meals.

Nutrition Myths… Debunked!

Breakfast Is The Most Important Meal Of the Day. Not really. Total

Eating 6 Meals A Day Will Help Me

calories are what matter. And if your

Burn More Fat. There’s no extra calorie

breakfast is a crappy carb bonanza of bagels,

benefit to consuming many small meals.

cream cheese, cereal and juice, you’re totally

Calories in, calories out will always win, so the

fucking over your fitness goals. Now, I love

determining factor for meal frequency should

breakfast foods, so I love me some breakfast.

be personal preference. Practically speaking,

But if you aren’t hungry in the morning and

eating more meals throughout the day helps

workout in the evening, there’s nothing

people avoid being hungry and make better

wrong with sk ipping breakfast and

nutritional choices. Additionally, it may ensure

“spending” your daily “budget” of calories on

they have the proper nutrients in their system

lunch, a pre-workout snack, then one or two

to fuel their workouts. For most people, 3 to 4

meals after your workout.

“feedings” work best, but if you truly enjoy the structure, feel free to rock 5 or 6.

Carbs Make You Fat. BULLSHIT. Calories make you fat. Some people

Eating Before Bed or Late At Night

thrive on carbs and some people seem to do

Makes You Fat. Nope. Total calories are

poorly with lots of carbs, so this should be

what matter. Your body doesn’t care when it

somewhat tailored to your individual needs.

gets it in. In fact eating protein before bed,

It is true that when doing Type B (Principle

while not strictly necessary, has been a

Based), the easiest place to cut calories

strategy employed by bodybuilders for years

without hurting your micro-nutrition needs

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

(vitamins, minerals, love juice) is to cut grains

evening, you should still eat a meal after your

and starches and keep your carbs limited to

workout. Some of the most progressive

fruits and vegetables. But this doesn’t mean

nutrition strategies being employed by fitness

you can eat 5,000 calories of bacon and

professionals are built around consuming

cheese and still lose weight; you’re simply

most of your carbs in the evening after your

going to have a very hard time eating way

workout. I know, not what you expected.

past your caloric needs with just protein and

Welcome to Crazytown!

fat since they are both very satiating.

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In my experience, most people do better on lower carbs. So in practice, this is a great idea. Furthermore, although many folks are

Eating an appropriate amount of healthy fats

going anti-gluten crazy, the reality is it’s

for your goals and caloric needs will actually

probably not gonna hurt to cut out gluten

make you hotter and healthier.

containing products. But unless you have an issue with gluten digestion, you don’t have to!

What Will Serve Your Physique Will NOT Necessarily Serve Your Health

A n d Vi ce Ve r s a . A n o t h e r c o m m o n

So understand that “heavy” carbs are not

misconception is that if you eat high quality

inherently fat inducing, but (a.) they’re easy

foods you can’t get fat no matter what you do.

to cut out to reduce your calories, (b.) they

Sadly not true. If you eat 5,000 calories of

don’t usually have much nutritional value,

blueberries, fish oil, broccoli and chicken

(c.) they’re easy to over-eat and / or measure

breast, you will still put on weight.

incorrectly and (d.) you can probably make better choices for your health and hotness.

Although this over-eating scenario is unlikely, I have seen many a new Ninja realize to their

Fat Makes You Fat. Again, too many

dismay that their organic salad is clocking in at

calories make you fat. Fat is not a bad

1,500 calories and not serving their hotness.

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

This is to say nothing of foods perceived as

per gram) than protein or carbs (4 cal per

healthy that are really just junk food (organic

gram), so it’s easy to go overboard. However,

granola comes to mind).

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 you must focus on the whole picture.

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:” http://bit.ly/quDTAD.

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

glycemic index is all but meaningless in the real world. For those unfamiliar with the glycemic index, it’s a measurement of

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 doing).

how quickly food is turned into sugar in

Furthermore, your total caloric intake at the end

the body. Very starchy carbs (think corn)

of the day will trump everything. (Are you

have high glycemic indexes and are easily

noticing a theme here?)

turned into sugar by the body. Slow digesting “complex” carbs (think oatmeal) have lower glycemic indexes.

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

dairy. My take is this: if you like dairy and your The theory behind the glycemic index is

body handles it well, go to town. But if you find

that if you eat mostly lower glycemic

dairy makes you feel like crap, you may have

index food, you’ll be less likely to gain fat

some type of undiagnosed milk allergy. Dairy is

because your body won’t have to deal

like gluten in that many folks seem to have

with an onslaught of sugar with nowhere

digestive problems with it

to go; it’ll get a steady stream of sugar to provide energy. And while this is something to be mindful of if you plan 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. Now honestly corn isn’t my favorite nutritional choice for you (corn is a grain, not a vegetable, and it has limited nutritional value), and certainly starchy, sugary and / or processed carbs are not going to be your friends.

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 you love dairy and don’t seem to have an issue with it, have at it! 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.

Nuts and bolts PART

Even the most whimsical adventures require some nuts and bolts logistics, and Snatched in Six Weeks is no exception. (hehe, we said “nuts”) The following pages oﬀer you some brief but valuable information about the brass tacks of your six week journey – contact information, 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!

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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 Snatching.

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 to those of you who have

no doubt have questions.

been invited or 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 group. 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 come not only from the MFF Team, but also 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 of delicious knowledge.

We know that Snatched is about 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

relationships, 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 that 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, fulfillment and success. If you’re wondering “WTF is a life coach?” don't worry – just email us at coaching@markfisherfitness.com and we’ll hook you up with a free consultation 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 55

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 Snatching, 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 bomb: http://bit.ly/bY3Bmc)

tastes great as far as protein powders go.

Your other option is supplementing with a

If you already have a stockpile, you’re

quality 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

MY FITNESS PAL 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

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

chemicals and it has minimal ingredients. It’s basically protein and some stevia. As mentioned, I am not a zealot. I do not think chemicals in moderation are necessarily a problem, but I personally prefer to avoid consuming them as part of my protein powder intake. Furthermore, ProGrade is instantized well (it mixes easily and we think it last

Nope! Again, MFF’s formulas account for five hours of activity per week. If we wanted to get more complicated, we could indeed use a cyclical approach where we vary our daily intake based on activity level. However, for the vast

Page 57

At the end of the day (say it with me), the most important thing is hitting your calorie and

majority of you, the very small benefit this provides is not worth the extra complexity

protein goal.

linear dieting (hitting the same calorie goal

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

every day) will work just great!

Great question. If you are forced to choose,

you will be adding into this process. If you are new to monitoring your food intake,

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

calories are the ultimate determinant of 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

If you’re looking to lose maximal fat, I would

protein without going way over in calories,

just focus on making sure you have protein

you should look into adding more low-fat and

before and after. If you’re looking to tone up

non-fat sources of protein: lean chicken breast,

without losing bodyweight, make sure you

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

have protein before and protein and

whites, low and non-fat dairy, and protein

carbohydrates after. If you’re looking to build

powder.

muscle, make sure you have protein and carbs before and after. ProGrade’s Recovery Workout Protein Powder is ideal for this. As a rule of thumb, you want a substantial serving of your daily carbohydrate intake in the post workout window, ideally within two hours of finishing your workout. But please remember, this is a detail.

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OH SHIT!! I WENT OVER BY 7 CALORIES? I AM COMPLETELY AND TOTALLY FUCKED?? Nope! Chill out, my Ninja. This is not an exact 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 90%

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

of your goal for calories without going over.

The reality is, yes, it’s more diﬃcult to get in

If you’re looking to tone up or build muscle,

lots of protein. For this reason, we’ve

your goal is to hit between 95% and 105% of

adjusted the calorie goal in the Type A Form

your calorie goal.

for non-meat eaters. I recommend looking

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? Nope! Not cool. If you are way under your calorie goals, you will do a number of 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.

into Vega or Sun Warrior protein powder if you decide to add a protein supplement (and you probably will). 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 that are chockfull of preservatives and chemicals.

3 If you’re a vegan or vegetarian, fear not! The MFF team has your back! We are diet agnostics and we encourage you to follow

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.

your heart!

I don’t know how to cook, so this is overwhelming. What should I do?

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

Fucking learn! I love you so. You’re my sweet

to spoon feed you so much that you feel lost

angel. But you’re an adult. If you want to eat

at the end of six weeks when you’re back to

out every single meal, that’s no problem, but

handling this on your own. And number three,

it’s gonna be hard to really dial in your

it’s both illegal and unethical.

results.

The whole “against the law” part is obviously

If you don’t give a fuck and see food as fuel,

an issue, but the unethical part is the deal

you’ll be fine with basic cooking skills and

breaker. I don’t know enough about

“preparing” your food. Take 4 pounds of

micronutrition (vitamins, minerals, love juice)

chicken, put it on a baking sheet in the oven

to properly prescribe a meal plan. That’s the

at 400 degrees for 30 minutes. BAM! If you

territory of nutritionists and registered

are a super culinary person and you live live

dietitians. As a nutrition coach, I’m legally and

liiiiiiive for food, I strongly recommend

ethically obligated to stick to what I know.

taking the time to learn to cook well. Ninja

Your long term health and hotness is the most

know thyself!

important thing to me and the MFF team..

For recipe ideas, check out the Tasty Ninja

I can tell you this: your best bet is to plan your

Recipes Page on Facebook!

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 serving of protein and vegetables. If appropriate, add a small serving of healthy fat, fruit and / or limited servings of “heavy” carbs. If you’re going Type A, put it in MFP the night before and play with the portion sizes until you’re at your goals.

Cool. I get it. I still think you’re being a stingy dick, but I understand. Can you at least tell me what you eat?

Totally. But please remember... I’ve been in the game a looooong time. I’m not a huge dude, but I have a fast metabolism, I’m a boy

And if you absolutely demand someone to

and I’m carrying proportionally much more

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

muscle mass than many of you.

refer you out to an actual nutritionist!

I do not recommend or want you to copy 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 a 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 z #jaz Page 61

MARK’S AVERA G ( On n o n workout

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Page 62

When I’m looking to add muscle, I tend to use a very similar template, but I’ll add in a lot of the “heavier” carbs. I will also eat

Like most people, I tend to be very focused in

slightly larger portion sizes of everything

January through February (post New Year!),

since I know the thing that matters most is

April through June (summer prep!) and

hitting my total calorie and protein goal for

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

the day.

take it easy on vacations and holidays and let myself have basically whatever I want. I’m just

Depending on how in-it-to-win-it I am in a

mindful to never get toooo far away from my

given time of my life, I may sub out more of

personal Minimum Acceptable Level of Health

these meals for eating out. On the weekends

and Hotness (MALOHAH).

when I’m killin’ it, I’ll prep salmon and kale chips and things that take more time to

The last thing to keep in mind is that I’ve been

prepare. I’ll also generally choose healthier

doing this for years. YEARS. I didn’t develop my

items out (i.e. Energy Kitchen instead of

physique or lifestyle overnight. Snatched is a

Mexican food, which I love but is not the

fantastic kickstart to a new lifestyle and a

lowest calorie ethnic cuisine). That said, even

healthier and hotter you. But my greatest

in my most focused times, I will usually still

hope is that it’s ultimately just the beginning...

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. 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.

Page 63

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 the bottom! Should I adjust

“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

MyFitnessPal? 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.

understood the art, a punch is just like a punch, a kick just like a kick.”

This is totally normal. Your concern for the details is great; it shows you really care

For many of you, nutrition and training is just 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

r e fo r a s bell too! b m u overanalyze as you’re inundated with hordes d des Pink ight du stra 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

about getting the most out of this. And you will need to take this time to process all this new information. But please know your end game is for the “punch” to once again become just a “punch.”

part. As you each learn how to find the

balance of fitness glory and indulgent fun that leads to the best possible life for your particular preferences, you may find the “re-

We don’t want you to live a life of

entry into orbit” period will also benefit from

compulsiveness, counting every calorie and

some outside support. We hope you’ll

shunning social events for fear of eating a

consider taking advantage of ongoing MFF

carb. Although Snatched will be a profound

memberships, Snatched alumni Facebook

body makeover for many of you, it’s really

pages and our incredible life coaching services

just the beginning. It’s not a long-term

so we can help guide you into creating a

sustainable lifestyle. That said, having taken

sustainable lifestyle!

hundreds of people through Snatched, we know your newfound knowledge will bring mindfulness to your fitness and nutrition choices upon resuming “normal life.” Getting Snatched is the comparatively easy

Health and hotness are awesome, don’t get me wrong. But I’m far more interested in them as a foundation to the unspoken third “h” of Mark Fisher Fitness. Happiness.

Important Links

The ONLINE Form for Type A information

Follow me on Twitter HANDLE: @MFISHERFITNESS

LINK: HTTP://BIT.LY/1MDUX1J

I do post info here too... but mainly I just say

This allows us to get the information we

weird and occasionally inspiration-y shit that

need to provide you with your starting

is known for providing occasional lolz.

calorie, protein, carbs and fat goals.

subscribe to mff on YouTube Join the Private Facebook Group

LINK: youtube.com/markfisherfitnesstv

LINK: (PROVIDED IN THE INTRO SNATCHED EMAILS)

Videos filled with tips for fat loss glory,

This isn’t me being needy for friends. Well...

testimonials from epic Ninjas and some

not merely me being needy for friends. One

shenanigans thrown in for good measure.

of the best sources of information during Snatched will be found by asking and reading questions on the private Snatched Facebook Page. If for some reason you have not already been sent this link and / or received your invitation to join this group, hit us up at snatched@markfisherfitness.com

Follow MFF on Instagram HANDLE: @mﬀclubhouse

Stay up to date on the latest Clubhouse events and antics. This is where the real action happens so don’t miss out on the fun!

and we’ll hook you up!

Follow MFF on Pinterest   Like MFF on Facebook

HANDLE: @mﬀclubhouse

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

Got a tasty recipe or an inspiring piece of Fit-

This is yet another way of getting more

spiration to share with the Ninja army? Pin

information about MFF logistics and fitness

that shit!

and nutrition knowledge bombs.

Page 66

Living a Snatched life PART

Your Snatched journey is ending, now what? Youâ&#x20AC;&#x2122;ve been 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.

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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 revisit 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 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 #4: 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 69

A few of My favorite Things Not only is this exercise a not-so-subtle musical 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 favorite 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 protein! 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*cking fantastic! So, what are your favorite things? Fill in all the boxes on the next page. Then, ask yourself: “Self. What surprised 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!

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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...

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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 72

MY Personal action plan One of our favorite pieces 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 likely to achieve 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 achieve 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 exercise 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 achievable? 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 heroes of your Snatched journey are perhaps the most impor tant. They are accountability and fun. Now, we know accountability can be a scary word – it means we have to 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 accountability 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, accountability 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*cking important. Life should be fun, eating food should be fun, exercising our bodies should be fun. If they are not, you’re 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 74

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

Page 75

My Snatched Notes

Page 76

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!

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1. MAKE SURE YOU HAVE A STRONG “WHY” 2. WORK OUT 5x A WEEK

✄

3. SLEEP 7-9 HOURS A NIGHT 4. DRINK HALF YOUR BODYWEIGHT IN OUNCES OF WATER A DAY 5. HIT YOUR CALORIE AND PROTEIN GOAL

“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!

RE FO BE

✄

TE AF

✄