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Limits of Liability & Disclaimer of Warranty

The author and publisher of this eBook and the associated materials have used their best efforts in preparing this material. The author and publisher make no representations or warranties with respect to the accuracy, applicability, fitness, or completeness of the contents of this material. They disclaim any warranties expressed or implied, merchantability, or fitness for any particular purpose. The author and publisher shall in no event be held liable for any loss or other damages, including but not limited to special, incidental, consequential, or other damages. If you have any doubts about anything, the advice of a competent professional should be sought. Not all exercises and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. to participate in vigorous exercise. The instructions and advice presented are in no way intended as a substitute for medical counselling. If done improperly, any exercise has some risk of injury. If you feel discomfort or pain, do not continue. The creators, producers, professionals, participants and distributors of this program disclaim any liability or loss in connection with the exercises and advice herein.

Copyright Notice

Copyright © 2017 Kettlebell Seminars Ltd. All rights reserved. This material contains elements protected under Copyright laws. Any unauthorised use, sharing, reproduction or distribution of these materials by any means, electronic, mechanical or otherwise is strictly prohibited. No portion of these materials may be reproduced in any manner without the express written consent of the publisher. This Ebook is a publication of: Kettlebell Seminars Ltd, Suite 1, Kenyon Business Centre, Kenyon Rd, Nelson, Lancashire, BB9 5SP Comments: If you have any comments regarding the content of this book, please email me at the following address: sales@kettlebellseminars.co.uk Disclaimer: None of the contents of this publication are to be construed as medical fact and it not intended to treat or diagnose any medical condition. A healthy weight loss it considered to be 1-2LB’s per week whilst following a calorie controlled diet. No promise or guarantees are implied or given to an exact amount of weight loss over any period of time whilst following this program. Individual results may vary. Not all diet and exercise programs are suitable for everyone. Before you begin this program, you should have permission from your G.P. or Health Practitioner to participate.

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6 Week ‘INFERNO’ Nutritional Program: ‘Tri’ & ‘Bi’ Plate System The 6 Week Nutritional Program is broken down in to 2 phases: Phase 1: Week 1 to 3 - Clean Diet Phase ‘Tri’ Plate System Phase 2: Week 4 to 6 - Move from ‘Tri’ plate to ‘Bi’ plate on certain days It is also vitally important that you study the food groups on the ‘Recommended Food Tables’as on the 2nd phase you won’t be allowed any ‘Starchy (Complex) Carbophydrates’ on some days. Phase 1: Week 1 to 3 ‘Clean Diet Phase’ (Tri Plate System) #1. Eat a meal every 3 to 3.5 hours #2. Meals should be equal in size to each other #3. Every meal for the first 3 weeks only should include equal portions of 1 item from each of the following 3 categories:

1 x Lean Protein 1 x Starchy Carbohydrate (also referred to as ‘complex carb’) 1 x Fibrous Carbohydrate

#4. Construct meals which are visually equal in their 3 component parts. Therefore, the piece of chicken (lean protein) should be the same size as the sweet potato (starchy carbohydrate) and the vegetables (fibrous carbohydrate).

‘Tri’ Plate System First 3 Weeks Only

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Phase 2: Weeks 4 to 6 – (Move from ‘Tri’ plate to ‘Bi’ plate on certain days) Over the next 3 week phase it is important that you gradually introduce ‘NO Starchy Carb’ days. This means that on certain days you will not be allowed any foods from the ‘Starchy Carb’ list at all – you should STOP Starchy Carbs on certain days. Below is a guide on how your plate should look on the ‘No Starchy Carb Days (Bi Plate system):

Week 4 – Monday, Wednesdays, Friday (3 Days) NO starchy carbs at all allowed, then as normal for remaining 4 days. Week 5 – Monday, Tuesday, Thursday, Saturday (4 Days) NO starchy carbs allowed, then as normal for 3 days.

#5. AVOID simple sugars, saturated fats and hydrogenated fats

‘Bi’ Plate System

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Week 6 – Monday, Tuesday, Wednesday, Friday, Saturday (5 Days) NO starchy carbs at all allowed, then as normal for 2 days. Some people do try and over complicate things too much like planning meals. I like to keep things much simpler than that….the simpler the better! This should all help to make things easier for you as you’ll know EXACTLY what your meals should consist of and even on which days you should be eating what!! You’ll know EXACTLY whether it’s a normal day or a low carb day. Also included are a couple of sample daily eating plans for a ‘Tri Plate Day’ (normal carb day) and ‘Bi Plate Day’ (low carb day). This also includes when you should be taking supplements too!! You don’t have to start on a Monday but make sure you follow the Plate System on whichever day you do start.

After 6 weeks you can start the whole eating plan again or just keep running the 4 to 6 week format depending on the results you wish to achieve.

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Meal Plan Examples:

NORMAL CARB DAY Typical Example #1: ‘Tri’ Plate System BEFORE Breakfast: 1 x’s L-8 DEFINE 45 mins BEFORE breakfast Breakfast: Meal 1: 1 serving of either L-8 Lean Burn or L-8

Breakfast Smoothie - Mix with a handful of berries if desired. 1 x’s L-8 CLA Capsule or 1 x’s L-8 Assist Capsule

Mid-Morning: Meal 2: Handful of Almonds, 1 Green Apple, 1 cup black coffee

Lunch: Meal 3: Tuna with fresh salad and couscous. 1 cup Herbal tea, 1 x’s L-8 CLA Capsule or 1 x’s L-8 Assist Capsule

Mid Afternoon: Meal 4: Handful of Pine nuts, 1 cup Lemon & Green Tea BEFORE training 1 x’s L-8 DEFINE 45 mins BEFORE training Post Workout: Meal 5: 1 serving of either L-8 Lean Burn or L-8

Breakfast Smoothie Dinner: Meal 6: 1 Lean Steak, steamed vegetables with sweet

potato or brown rice, 1 cup Herbal tea, 1 x’s L-8 CLA Capsule or 1 x’s L-8 Assist Capsule

LOW CARB DAY – ‘Bi’ Plate System BEFORE Breakfast: 1 x’s L-8 DEFINE 45 mins BEFORE breakfast Breakfast: Meal 1: Omelette with onions, leeks & parsley. 1 x’s L-

8 CLA Capsule or 1 x’s L-8 Assist Capsule. 1 cup black coffee

Mid-Morning: Meal 2: 1 serving of either L-8 Lean Burn or L-8 Breakfast Smoothie

Lunch: Meal 3: Chicken breast salad with vinaigrette dressing. 1 x’s L-8 CLA Capsule or 1 x’s L-8 Assist Capsule. 1 cup herbal tea

Mid Afternoon: Meal 4: 1 Banana with 6 almonds & 1 cup herbal tea BEFORE training 1 x’s L-8 DEFINE 45 mins BEFORE training Post Workout: Meal 5: 1 serving of either L-8 Lean Burn or L-8

Breakfast Smoothie Dinner: Meal 6: Salmon fillet with salad, 1 x’s L-8 CLA Capsule

or 1 x’s L-8 Assist Capsule. IMPORTANT: Remember to stay hydrated, drink as much water (not sparkling) as you wish throughout the day. IMPORTANT: On NON TRAINING days the 2nd serving of L-8 Define should be taken 45 mins BEFORE lunch.

‘Tri’ Plate System

‘Bi’ Plate System

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Recommended Food Tables

Proteins

Starchy (Complex) Carbohydrates

Fibrous Carbohydrates

Eggs Carrots Courgette

Chicken Breast Corn Broccoli

Turkey Breast Cauliflower

Steak Sweet Potato Leeks

Lean Beef Peas Peppers: ALL Organ foods, i.e. Liver, kidney Brown Rice Mushrooms Cottage Cheese Wild Rice Onions, Shallots Low Fat Natural Yoghurt Basmati Rice Asparagus

Protein Powder Couscous Spinach

Lean Pork Pitta Bread String beans

Lean Veal Pearl barley Cucumber

Pheasant Red lentils Celery Beans e.g.: Black beans Kidney Beans, dried Artichoke

Chickpeas, dried Cabbage (all)

Butter beans Lettuce

Parsnip Sweet corn

All Fish e.g. Chick peas, canned Aubergine

Cod, Sweet Peas Brussell Sprouts

Salmon Porridge & Oatmeal Swede

Halibut Quinoa Bean Sprouts

Mackerel Millet Fennel

Tuna Barley Butternut Squash

Trout Buckwheat Water Cress

Sea Bass Flour tortillas Celeriac (celery family)

Mussels Squash Radishes

Scallops Pumpkin Tomato

Lobster Whole Wheat: pasta, bread, tortilla, pitta Turnip

Diary (Low-Fat Milk)

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Extras Important Note: Accompany fruit with a protein e.g. Strawberries with natural yoghurt.

Fruits

Drinks

Fats and Oils

Herbs and

Spices

Vinegars

Berries (All) e.g. blackberries, blueberries, strawberries

Herbal Teas (All) e.g. Green, chili, liquorice tea.

Oils (use moderately): olive, avocado, walnut & flax seed oils

All Apple Cider, Balsamic

Green Apples Water Salt in moderation

Herb Vinegar e.g. Thyme, oregano

Lemon/Lime Fresh Lemonade/Limeade

Nuts (sparingly): Almonds, cashews, brazil, chestnuts, pecans hazelnuts, pine, macadamia, walnuts, pistachios (unsalted), sunflower seeds

Vinaigrettes

Lime Black tea (4 cups a day max)

Almond Butter/Oil

Oranges, Mandarin, Satsuma

Black coffee (4 cups a day max)

Avocado

Apricots

Cherries

Grapes

Grapefruit

Kiwi

Nectarines

Peaches, Pears,Plums

Banana

Melon

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Contact Us: Email: sales@kettlebellseminars.co.uk or Tel: +(00) +(44) +(0) 1282 698 698 © 2017 Kettlebell Seminars. None of the contents of this publication are to be construed as medical fact and it not intended to treat or diagnose any medical

condition. A healthy weight loss it considered to be 1-2LB’s per week whilst following a calorie controlled diet. No promise or guarantees are implied or given

to an exact amount of weight loss over any period of time whilst following this program. Individual results may vary.

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