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The advice and information contained in this workout component may not be appropri-ate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of this workout and nutrition program are not responsible for any injuries or health conditions that may result from advice, opin-ions, and workouts contained in any Luis Ryan Diaz workout and nutrition system. The information in this workout and nutrition program are the opinions of the author and are not a replacement for medical advice. You should consult a physician before starting any diet or exercise program. If you choose to follow the workout and nutrition program without consulting your physician, you are doing so at your own risk. We claim no re-sponsibility for any injuries you might sustain. Exercises include tutorials and detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, get professional supervision if you’re unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury.

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TABLE OF CONTENTS BASE DAY RECIPES & NON CARB SHIFTING WINDOWS 6

78910111213141516

THE 8% BODY FAT BREAKFAST OMELET VEGAN BACON AND MIXED GREENS ROASTED CARROTS AND LEMON PEPPER STEAK AVOCADO BACON MACADAMIA NUTS BREAKFAST EGG TUNA BACON SALAD GARLIC ROASTED CHICKEN, ASPARAGUS AND CAULIFLOWER ROASTED WALNUTS & GRASS FED BEEF (BREAKFAST OR DINNER) HAZELNUT PROTEIN CREPES GREEN OMELET + BRAIN BOOSTING NUTS CHICKEN AVOCADO LETTUCE WRAPS ZUCCHINI PROTEIN PIZZA BOATS 17

CARB SHIFTING WINDOW RECIPES 1819202122232425262728

STAGE ONE HIGH PROTEIN RICE PUDDING PEANUT BUTTER MUSCLE BITES ROYAL JELLY PROTEIN OATS MANGO OATS PROTEIN SHAKE 5 INGREDIENT PROTEIN PANCAKES FUDGE PEANUT BUTTER POST WORKOUT BARS THE HULK LEAN GREEN SMOOTHIE VANILLA CHERRY FAST RECOVERY ICE CREAM SHAKE NO BAKE PB BLUEBERRY PROTEIN BARS OVERNIGHT REESE’S OATS BANANA DECAFE PROTEIN ICE CREAM 29

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MORNING ICED COFFEE & SHAKE RECIPES 30PEANUT BUTTER PROTEIN COFFEE 31CHOCOLATE COCONUT ICED PROTEIN COFFEE 32PB COCONUT PROTEIN COFFEE 33CHOCOLATE CASHEW ICED COFFEE 34BLUEBERRY COFFEE SHAKE 35CHOCOLATE COCONUT BREAKFAST SHAKE 36SUPER COFFEE 37CHOCOLATE MINT COFFEE 38

THE 8% BODY FAT 5 MINUTE SNACK GUIDE 39

5 ULTIMATE CUTTING RECIPES

LEAN SNACKS GUIDE***BONUS HACK***

How To Put Grocery Shopping on Autopilot: Save Time and Money.

Some things you just can’t find at your local store and driving to another store for one or two specific items is a huge pain. This is why I turned to online shopping: for the hard to get items that I need for staying lean and enjoying every meal. At first, amazon was sufficient, but having various items delivered at different times on different days wasn’t really convenient for making specific recipes.

I care about my physique and health a lot, but sometimes I can’t find what I want in my local stores without going to four separate places. Huge time-suck.

This is where Thrive Market comes in.

I think Tim Ferriss put it best when he described them as "Costco, but for everything healthy". That’s pretty much what they are. With prices marketed 25-50% off retail and nationwide FREE shipping with orders over $49 you can automate your hard to find but must have items, save money, time, and get to single digit body fat with kickass flavor!

Have all of your paleo, vegan, raw, NON-GMO, gluten-free, Certified Organic, Certified Fair Trade, home beauty, skin, and pet products shipped to you!

So check them out if you haven’t already for better products, deep discounts, and free shipping.

Get 25% Off + Free Shipping

Some of my favorites to save money on:

Organic Cashews

Apple Cider Vinegar

Almond Meal

Almond Butter

17 ULTIMATE CUTTING RECIPES

ZUCCHINI PROTEIN PIZZA BOATSServes: 1

Ingredients

1 large zucchini

1 cup medium salsa

1 oz. grated parmesan cheese

6 oz. cooked 93% ground turkey

1 cup chopped broccoli, onions, and garlic (mixed

into 1 cup, not 1 cup of each)

Seasonings: cayenne pepper, cumin, sea salt, black

pepper

Directions

1. Wash and cut the zucchini in half (long ways). Preheat oven to 400 °F.

2. With a spoon, scoop out the seeds and "meat" of the zucchini, set aside in a bowl.

3. Mix salsa, cooked beef or chicken, chopped veggies, and zucchini "meat" in abowl and mix.

4. With a spoon, scoop the mix into the hollowed out zucchini boats.

5. Add parmesan cheese on top and place into oven.

6. Cook for 15 minutes until cheese is melted.

Macros

Calories per Serving: 493

Carbohydrates: 20 g

Fat: 23 g

Protein: 60 g

25 ULTIMATE CUTTING RECIPES

THE HULK LEAN GREEN SMOOTHIEServes: 1

Ingredients

1 cup spinach

1 scoop grass fed whey

1 carton coconut water

10 g wheat grass

1/2 green apple

10 g creatine monohydrate

Optional: avocado or chia seeds

Directions

1. Place all ingredients in a blender and blend until smooth.

Macros

Calories per Serving: 257

Carbohydrates: 38 g

Fat: 2 g

Protein: 22 g

26 ULTIMATE CUTTING RECIPES

VANILLA CHERRY FAST RECOVERY ICE CREAM SHAKEServes: 1

Ingredients

1 container plain Greek yogurt

2 scoops vanilla whey protein

2 tsp vanilla extract

1 cup frozen dark cherries

30 g creatine monohydrate

Directions

1. Place all ingredients in a blender and blend until smooth.

2. Portion on to 5-8 containers and freeze or refrigerate.

Macros

Calories per Serving: 364

Carbohydrates: 41 g

Fat: 2 g

Protein: 45 g

44 ULTIMATE CUTTING RECIPES

REFERENCES

http://theabguy.com/resources-used-for-the-8-body-fat-blueprint/

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