WORKBOOK

The Officia

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★ Welcome from Mark Fisher! 4

★ Section 1: Planting the Seed 7

Wheel of Glory 8

Snatched Foreplay Workshop 14

Checklist for Nailing It! 16

★ Section 2: Tickle the Dragon’s Balls 25

Type A Nutrition Guidelines 27

Type B Nutrition Guidelines 36

Looking to Pack on Some Beef? 40

Looking to Tone Up? 44

Food, Glorious Food! 46

Nutrition Myths... Debunked! 50

★ Section 3: Nuts and Bolts 53

We Got Your Back: Social Support 54

Frequently Asked Questions 56

Important Links 66

★ Section 4: Living a Snatched Life 67

★ Section 5: Extra Credit 79

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-the-clock know-how, complete nutritional counseling to help you apply these principles to your life, three classes of fitness glory a week, the support of all your fellow Snatcheders and the rest of the MFF Ninja Army... seems to me you’re primed to make your physique dreams come true.

Over the course of this manual, I will often be repetitive. I have done this deliberately. Having Snatched hundreds of people, I know the most common errors and points of confusion, so kindly indulge me. You may get it all on the first read, but everyone is different! And if it’s important, it bears repeating anyway.

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 life’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

Page 7

PART1Every magical journey begins with a

treasure map. In this case, the

treasure is you! At the end of your six

week adventure you will be well on

your way to a healthier and hotter

you – think of this as the glorious

beginning to a lifelong quest. The

exercises on the next few pages will

help you to take personal inventory

on where you are today, create a

vision of where you want to be in the

future and, together, we will start to

build a plan to get you there. Let the

journey begin!

Planting The Seed

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.

Page 8

THE Wheel of Glory

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!

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1

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.

Creating your vision & Mission

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1Your 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...

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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....

1

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

Usually we skip the foreplay, but we want

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

The Snatched Foreplay Workshop is like our

official first date. (We brought you flowers

too!) This 90-minute gathering is the very

best way to get your Snatched journey off on

the right foot, so don’t miss it!

You wil l have the

opportunity to meet

many of your fellow

Snatcheders and get

acquainted with a bunch

of sexy folks you’ll be

sweating with at least three times per

week for the next six weeks. Every Ninja who

has ever done Snatched agrees that having a

strong connection to your community of

Snatcheders is key to success.

When you have a tough day (and there will

be tough days) there is nothing like the

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

Foreplay Workshop, we recommend reading

this workbook thoroughly in advance. In

addition to reviewing the most commonly

asked questions and the most important

principles of Snatched, there will also be an

opportunity to ask any and all questions.

Like the rest of your Snatched

experience, the Snatched

Foreplay Workshop is about

YOU. Feel free to prep a list

of questions in advance!

We know a lot of this shit can

be confusing. The workshop allows us to

help clarify your game plan before you begin

your adventure.

The MFF Team is here for you every step of

the way and the Snatched Foreplay

Workshop will be our very first in-person

opportunity to hold you in our arms and get

you set up to kick fitness ass!

Hamson

The Unicorn

1

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Snatched Foreplay Workshop AGENDA

✓ Meet Your Fellow Snatcheders

✓ Checklist for Nailing It!

✓ Nutrition Basics

✓ Type A vs. Type B

✓ Special Snatched Offers

✓ Payments and Class Switches

✓ Private Facebook Group

✓ Who’s Who on the MFF Team

✓ Support Every Step of the Way

✓ Common Snatched Questions

✓ Meet Snatched Alumni

✓ Ask The MFF Team questions!

Name:

Email:

Phone:

❑ potential future hook-up

Name:

Email:

Phone:

❑ potential future hook-up

Name:

Email:

Phone:

❑ potential future hook-up

Name:

Email:

Phone:

❑ potential future hook-up

Name:

Email:

Phone:

❑ potential future hook-up

WHO DID YOU MEET?

THE CHECKLISTFOR NAILING IT!

1. Make sure

you have

a strong

“WHY”

2. Work out five times per week

Throughout Snatched, you will

do well to focus on the five

most important elements to

achieving your health and

hotness goals. In a world

obsessed with minutiae, the

MFF team will guide you to

make things “as simple as

possible, but not any simpler.”

Behold... the Checklist for

Nailing It!

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 your body in 6 weeks. The rest is details. I promise if you consistently do these 5 things, you’ll be Snatched.

3. Sleep 7-9 hours

per night

11. Make sure you have a strong “why”

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

“why” over and over again when asking why

someone joined the gym. It’s called “needs

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

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 YOUWANT 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

what it is. But you’ve got to be honest with

yourself and clear about it because when it

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

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.

This is about learning to choose what you

want MOST over what you want NOW.

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

Page 19

Knowledge Bomb!

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

It’s only six weeks. The foods you want

to eat will still be there. I promise you

can make it six weeks.

If you get into a jam, play this

psychological game: “I can have the

pizza tomorrow if I want. Tonight I’m

going to stick to the plan for one more

night. But tomorrow I can totally have

that pizza.”

If you take it day by day

like this, you’ll succeed.

B e c a u s e t o m o r r o w

you’ll be a little bit further in and

even less willing to abandon all the

hard work you’ve done up to this

point. This is a sledgehammer

approach to achieving your dream

body. GET IN, GET OUT and GO ON

WITH YOUR LIFE!

best body ever, we should add one to three

more hours of fitness activity per week.

In a perfect world, you would do at least one

hour of true weight training (relatively

heavier weights with longer rest periods).

Weight training is hands-down the best use

of the first one to two additional hours of

time, both from a physique and health

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

need to give your body a reason to hold

onto the muscle so it will burn mostly fat

instead. Classes will be limited to your body

weight, resistance bands and a kettlebell.

The rest periods will be short to non-

existent, so I would actually classify the class

as cardio as opposed to weight training.

Although fat loss is driven by your nutritional

intake, it’s super important to make sure

you’re maintaining muscle mass. Muscle is

what makes you hot and gives you tone.

Otherwise, one achieves a soft physique that

resembles skin hanging on bones. Not hot!

WANNA ADD MUSCLE? For those looking to add some muscle mass,

check out the section later in this workbook

1on muscle gain. You will require a more

thoughtful and nuanced use of your fitness

time than simply moving more and burning

more calories. For more details, head on over

to page 40 and know that weight training

will be a crucial part of your protocol.

WANNA BURN FAT?For those looking to burn fat, you can do

more cardio. But honestly, after three hours

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

Yoga and pilates are not bad options, but

they aren’t going to give you the metabolic

and fat burning effect of weight training. I

do, however, enjoy and recommend yoga to

help with recovery. I like brisk walking for the

same reason; it will burn a few more calories,

help with recovery and not overly tax your

system. That said, these modalities are not

your “big rocks,” they are supplemental.

The most important thing is that you do

something. While weight training is your best

option, I’d rather you do something you

enjoy (or tolerate enough) and can commit

to doing with some consistency for the six

weeks of the program.

If that means adding in medium pace jogging

twice week, so be it. (Though, for the record,

running is my least favorite cardio activity for a

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

go to markfisherfitness.com/blog/running-

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

This part of your program needs to be highly

individual. I’m happy to chat with each of you

to design your overall fitness program based

on your current level of conditioning, likes,

dislikes and scheduling considerations. But if

you want to be Snatched in Six Weeks, you

gotta get in five workouts each week.

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. Semi-

private training is MFF’s answer to traditional

one-on-one training. Our Snatched Semi-

Private Add-On packages allow you to

purchase 6 or 12 sessions to be executed

alongside your regular Snatched group

classes.

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

Page 21

you even more self-sufficient after you’re

done Snatching.

By adding semi-private training sessions,

you’re ensuring that you’re not only getting

the best results while in Snatched, but that

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 semi-

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

you will get so much more out of this

process with these additional sessions!

For those without the cash monies for semi-

privates, we still have you covered! Keep

your eyes peeled for the Snatched Add-On

Workout in a separate email soon!

3. sleep 7-9 hours a night

You’ve got to make sleep a priority. Its

importance for health and hotness cannot

be overstated. You will simply not be able to

recover from this style of training without

sufficient sleep. Furthermore, a number of

important hormonal processes occur while

sleeping and there’s no way to maximize fat

loss or muscle gain without proper rest.

7 hours of sleep in the absolute minimum,

but preferably 8 to 9. Make it happen. We’re

going all out for six weeks. Surely for six

weeks you can watch a little less TV and do a

little less web surfing.

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

being flippant. Sleep really is that big of a

deal and if you are a victim of chronic

anxiety, we need to address the cause and

not the symptoms.

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

Snatcheders’ checklists. For your long-term

health and hotness, you must take whatever

steps necessary to get sufficient sleep. For

more thoughts, check out my blog post on

the subject at markfisherfitness.com/blog/

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

want to get serious about health and

hotness, you must get serious about sleep!

1

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.

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

✓ I realize this isn’t always an option, but if you can make this happen, you will go a long way to ensuring sleeping victory.

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

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

4. drink HALF your bodyweight

in ounces of water a dayWater is HYOOOGE. You’ll feel fuller longer,

you’ll improve many of your bodily processes,

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

Get a water bottle and keep it with you all the

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

calories burnt, less muscle built, less hotness.

Furthermore, dehydration is often incorrectly

interpreted as hunger, so if you’re not drinking

1enough water, you’re increasing the chances

of dealing with temptation. Water... all the

cool kids are doing it!

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

get Snatched. Period. In science world, we call

this the Law of Thermodynamics. Calories are

simply a measurement of how much energy is

in the food we eat.

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.

If you think of your body mass as a bank

account, and the calories from food as your

like digestion, gut health, undiagnosed

allergies, and hormonal status (sleep quality,

birth control pills, stress level) do affect how

your body metabolizes the calories you ingest.

That said, it’s unwise to stress over those items

until you’ve given the Checklist for Nailing It a

shot. Provided you follow the sleep, water, and

general nutritional guidelines, you will likely

nullify or improve many of these ancillary

issues anyway!

For the purposes of Snatched, you will choose

one of two nutritional strategies. Each has its

pros and cons, and I’m happy to help you

decide which is best for you based on your

personality type, personal preference and

current diet.

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

a m o u n t o f “ m o n e y ” ( e n e r g y ) y o u

“spend” (activity level).

You may have read a book or seen something

on TV touting a diet where you can eat as

much as you want as long as you avoid some

food category. This is not reality. There are very

few things we know with absolute certainty,

but this is one of them. You must consume less

energy than you’re spending to lose weight.

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

human bodies are more complicated than the

simple calories-in, calories-out model. Things

1

If you want to change your physique, you must change your behavior.

If you REALLY want to change your physique BIG TIME, you must REALLY change your behavior BIG TIME.

You cannot get what you’ve never had by doing what you’ve always done.

Page 25

PART2And 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!

Tickle The Dragon’s Balls

2This is where you must apply some

knowledge of yourself as to which path will

set you up for success based on your

personality type.

Type A will require more preparing of your

own food. The reality is whenever you eat out,

you really don’t know the calorie content of

what you’re getting.

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.

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

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

• Type B is not nearly as planning intensive.

• You can eat out more. Fun!

• In general, Type B is more sustainable.

• 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.

• 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.

CHOOSING BETWEEN TYPE A AND TYPE B+ P

ROS

+- C

ONS

-

Page 27

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

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

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

need to do Type A.

nutrition guidelines

Before we get into the nitty gritty, watch a 3-

minute 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.

atype

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!

2

Since total calories reflect your total energy

intake, if you have a weird day and need to

choose between your protein goal and your

calorie goal, hit the calorie goal. Then figure

out how to increase your protein intake

without having to go over on your calorie

goal! Ideally we want both, but total calorie

intake will always take priority over protein

intake.

It’s also worth noting the three main

macronutrients of protein, carbs and fat are

usually measured in grams, not calories. So

when we refer to grams of protein or carbs,

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

we refer to fat, we must remember there are 9

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

energy dense.

For the purposes of Snatched In Six Weeks

Type A calorie calculations, you’ll want to go

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

can access MFF’s proprietary math formula to

get the best possible starting measurement.

To get your recommended number, input your

weight, bodyfat percentage, and goal. If you

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

your bodyfat percentage then.

Page 28

If you’ve already done your consultation and

forgotten your number, you can always ask to

use the machine the next time you’re here!

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

your target calorie and macronutrient goals.

Sweet! Once you’ve written down your

numbers, hit the “submit” button. This will

send your target numbers to our database so

we know to check in on your My Fitness Pal

throughout the Snatched process. (Remember

to make your My Fitness Pal password

“ninjaglory” one word and no caps!)

Let me emphasize one more time – we only

use My Fitness Pal for tracking. Please use

MFF’s numbers from our widget for your

calorie goals!

Although you should use the numbers

recommended by the form you filled out,

ahead is some general info about figuring this

out without our special magical formula. Our

formula is slightly more precise, but the

numbers below will serve as a teaching tool

for how this math works. Furthermore, they

are still a good rule of thumb for most

situations (and it’s likely your goals will be

pretty close to the quick and dirty formulas

below anyway).

2

Lastly, please remember calorie calculations

are always just a starting point: everyone is

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

responding over the first week or two and

then adjust up or down as needed. 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.

The slower your metabolism and the more

body fat you’re carrying, the more you want

to be closer to 10 calories per pound of

bodyweight per day.

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

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

responding over the first week or two and

then adjust up or down as needed. And yes,

you will need to adjust your target number

of calories as you lose weight.

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

p l a t e a u , m u s c l e b u r n i n g o r o t h e r

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

e n e r g y t o m a i n t a i n i t s c u r r e n t

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

in to the exact calorie or gram of protein.

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

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

have a lot of weight to lose, I recommend

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

your calorie goal as a minimum.

Page 30

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.)

BONUS TRICK: FREE MEALS

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

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

with your carbs and fats with

the remaining calories,

but for most people

trying to lose fat,

your fat should be

between 20 and 35

p e r c e n t o f y o u r

TOTAL calories. Since fat

has 9 calories per gram,

and your total calories

are 2000, we want

between 400 and 700

of your calories to come

from fat.

This means in addition to 200 g of protein,

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.

2000 Total Calories per day

200 Grams of Protein per day 800 Calories

125-200 Grams of Carbohydrates per day 500 to 800 Calories

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

2

Page 33

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

g o n n a g i v e y o u p e r s o n a l

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.

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

A), the protein requirement we are giving

you will be higher than what the site

suggests. Ignore that and hit the numbers

we recommend. We’re only using the calorie

counter as a convenient on-line nutrition log

and calculator.

Your protein intake will be crucial to your

success for several reasons including, but not

limited to, retaining your sexy muscle mass.

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

used to eating.

I’m happy to help you figure out strategies to

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.

For more information on the importance of

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

bit.ly/1BcnUcG. As always… NSFW.

Our formulas also account for total activity (5

times a week baby!) so don’t worry about

factoring in activity. In order to make this as

simple as possible, we’ve already figured your

activity level into these formulas, so don’t

worry about trying to figure out how many

calories you’re burning when working out,

we’ve already taken care of it!

If all this math is confusing, don’t be

concerned. We will be giving you your first

set of goal numbers after you fill out your

form, and we will go over it all until you feel

absolutely sure that you know what you’re

doing.

WE WILL DO ANYTHING TO HELP YOU SUCCEED. PLEASE TAKE ADVANTAGE OF US!!!

2

DO THIS!

Create some mock days before you

start Snatching. It doesn't make

sense to try to count calories on the

fly and spend the first seven days

coming over or under. Take thirty

minutes, construct a meal plan of what

you think you’re gonna eat, then tweak

your numbers until you get to the

correct protein and calorie goals.

Page 35

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.

And please be aware, there is a health

element to all of this. Although total calories

and the numbers are what will determine

weight loss or gain, the quality of the food

will determine health. So while you could

technically lose weight eating a lot of

processed foods, it’s important to realize

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

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.

So although hotness is mainly about the

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

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.

action steps

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

your log in info and goals before we begin

Snatching. You will be emailed an online

form that you will fill out so we have your

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

(link on page 66). Over the course of

Snatched, the MFF team will refer to this

when checking in on your food intake in

order to give you feedback.

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

yo u s e e k t o m a k e s o m e p hy s i q u e

improvements!

2atype

Nutrition Guidelines

For those of you rocking principle-based

nutrition Type B, you’ll need some principles.

Build all your meals around a protein.

It’ll keep you fuller and it will help

with your muscle maintenance and recovery.

Shoot for a serving that is one to two times

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

you’re eating out, you should basically

always order extra protein. Good Protein

Sources: chicken, lean red meat, buffalo,

turkey, pork, eggs, fish, cottage cheese,

protein powder, low-fat dairy. Preferably

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

Eat a serving of vegetables and / or

fruit with every meal. Eat a serving

the size of your fist. Since fruit has more

calories, I’d recommend sticking with

veggies more often than not. The good news

is you can go to town on most greens as

they are not dense from a calor ie

perspective. This is to say the total amount of

calories per the volume of actual food is very

low. This is a good thing to remember: your

stomach knows it’s full not by total calories,

but by total volume of food! Again, organic is

ideal here, but don’t sweat it if you’re tight on

funds. I’d rather non-organic fruits and

vegetables than organic chocolate peanut

butter cups. Just because junk food is organic

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

Have a moderate serving of a healthy

fat with every meal. Keep in mind, fat

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

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

Also remember many of your meat sources

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

for a serving the size of your thumb. Good Fat

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

avocado, coconut oil, macadamia oil, flax

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

hummus, guacamole.

Add “heavy” carbs if needed but

preferably only after your workout.

Ideally, your carbs will come almost exclusively

from fruits and veggies if you’re looking for

substantial weight loss. Certainly sugar and

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

“healthy” carbs add up and can thwart your fat

loss efforts.

Btype

#1

#2

#3

#4

2

Page 37

Knowledge Bomb!

As a general rule of thumb, you want a

wide variety of fresh, non-processed

foods with one ingredient that your

grandparents would have recognized

as food when they were children.

Food marketing is very sophisticated

and companies have no limitations on

calling their food “all natural” or

“healthy” or packaging it in a box that

has a picture of a happy cow nailing it

in a pastoral field.

If there are 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!!

It’s worth noting that an estimated 10% of

the population seems to have digestion

issues with grains or legumes. If this is the

case, you may do well to cut out or eliminate

these items. Good “Heavy” Carb Sources:

oatmeal, quinoa, potatoes, brown rice,

beans, lentils.

Avoid non-veggie and non-fruit

carbs at all other times. I want to be

clear, they’re not “wrong” and they’re not

inherently fat-inducing. But they don’t have

a lot of nutritional value, many folks have

digestion issues with them and they easily

contribute to going over your daily calorie

“budget.”

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.

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,

and 5 starts to be a pain in the ass. That

said, personal preference should once

again be the final determinant here.

#5

#6

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!

#7

@AlexisLives

WHAT IF I’M SKINNY AND WANT TO GAIN MUSCLE? Well, if that’s the case you’re going to require

some different strategies. From a training

perspective, lifting relatively heavy at least

once or twice a week is going to be crucial.

The main training consideration is that you

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.

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

ideal for an intermediate trainee looking to

add muscle. Beginners and newbies have

gained as much as 10 pounds while

Snatching. For intermediate Ninjas who have

appreciable muscle mass and a year or more

of training experience, the Snatched classes

are not the ideal protocol for adding more

mass.

That said, these 6 weeks of fitness badassery

can provide a great base of conditioning for

the months long process that is muscle

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

reading. I’m keeping it real, y’all.)

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

have a soft spot for those ashamed of their

lack of muscle mass. Although it’s not as

common a problem as being overweight, let

me assure you we understand body issues

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

to put on muscle, please know you are in the

capable and loving hands of someone who

has been there and knows how to get you

where you want!

2

NUTRITION FOR PACKIN’ ON THE BEEF

From a nutrition perspective, you need to be

getting “paid” more calories via eating than

you’re “spending” via daily activity.

Additionally, it is imperative to provide a

stimulus that encourages the body to grow

muscle (again, adding heavy training will be

important.) As far as specific

recommendations, you want to

start with 16 to 20 calories

p e r p o u n d o f

bodyweight. If you

have a history of

being skinny fat, 16

t o 1 8 c a l o r i e s i s

probably better. If you’re

a male in your 20’s and you

are very underweight with

minimal body fat, 20 or

even 22 calories may be

better. Protein will still be

at 1 gram per pound per

day.

Additionally for most people looking to add

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.

So again, our hypothetical 160 pound fella with

a fast metabolism looking to gain muscle will be

shooting for:

2880 Total Calories per day

160 Grams of Protein per day

800 Calories

320 Grams of CarbS per day

1280 Calories

106 Grams of Fat per day

960 Calories

2

Page 41

Let’s say a hypothetical 160 pound fella with

a fast metabolism wants to add some muscle

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

times 18 calories per day, which comes out

to 2880. We know he needs 160 grams of

protein. Since 160 grams of protein is 640

calories (160x4), this leaves 2240 calories in

play. The optimal ratio here will be

individual, but we’re going to start with 2

grams of carbs per pound per day, in this

case 320. This uses up another 1280 of our

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.

For those who want to go principle-based

Type B, follow the aforementioned rules, but

have a bigger serving of protein and an

ample serving of starchy, whole-grain carbs

after your workout and in one other meal.

On non-workout days, have starchy, whole-

grain carbs with two of your meals. The

timing of the carbs throughout the day is

waaaaaaay less important than your total

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

“cutting out carbs later in the day.”

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.

Supplements, Sleep, And Recovery! 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.

Creatine is also a proven and effective

supplement for building muscle size and

strength. Go for 5 grams of plain old creatine

monohydrate. Make sure it’s a brand that

uses Creapure, but feel free to get the cheap

kind: there’s no research backing up the

more exotic science-y variations like Creatine

Ethyl Esther. And drink plenty of water as

part of the volumizing effect of creatine

relies on pulling more water into the muscle

belly.

And for those with the discretionary income,

I once again recommend considering taking

“nutritional insurance” via Athletic Greens.

This will prevent all your hard earned work

stalling due to some random nutritional

deficiency.

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.

REAL WORLD MUSCLE GAIN PROGRESS AND EXPECTATIONS

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

muscle gain: it’s almost impossible to gain

muscle without gaining at least some fat. And

muscle is much harder and more time

consuming to build than fat is to burn.

“Trained” men gain at most a quarter of a

pound to one pound of muscle per month.

Bummer, but the ugly truth. This means if

muscle mass is important to you, you will have

to train for the long haul and be prepared to

put on some body fat.

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

put on 12 pounds of total bodyweight, ideally

8 of which are muscle. Then you lose 6 total

pounds of bodyweight, 2 of which are muscle.

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

2

promise if you add 6 pounds of dry muscle

tissue you will look obviously, noticeably, “oh

my god, have you been working out, your

back looks so sexy!” bigger.

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...

Conversely, don’t get sloppy; gaining muscle

is not an excuse to get fat. Gaining muscle

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

by muscle magazines, I know your pain. We

can all think of jacked dudes who got huge

quickly with minimal effort, but they are

mutants and they are blessed and it’s OK to

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.

Work hard, follow the guidelines, and be

patient. Victory will be yours!

🍴

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

For those of you neither looking to put on an

appreciable amount of muscle or to lose

tons of bodyweight (“I just want to tone up”),

you’ll probably do best shooting for 12 to 14

calories a day. Since you’re looking to get

leaner without losing much

weight, we want a more

conservative deficit. This will

a l s o p re ve nt yo u f ro m

getting so lean you look

gaunt or burning muscle

mass.

Let’s say you’re a 115

pound gal looking to

tone up, but you don’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

the term “toning,” the only physiological

options are building muscle and burning fat.

So what you’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

calorie goal.

Building this off 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 Grams of Protein per day 460 Calories

103-185 Grams of CarbS per day 515 to 740 Calories

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

2

Page 45

As a principle-based tweak, you probably

could stand to have some starchy, whole-

grain carbs after physical activity.

Again, all of these formulas are inherently

crude. You have to be consistent for at least

two weeks and then tweak based on your

results.

MY CALORIE GOALS

Grab your crayons or markers and color me with YOUR goals! Also, I’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 46

Food, Glorious Food!Fabulous FOOD Sources

Good Protein Sources: Chicken, lean red

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

fish, cottage cheese, protein powder, low fat

dairy

Good Carb Sources: All fruits and veggies

Good “Heavy” Carb Sources: Oatmeal, quinoa,

potatoes, rice, beans, lentils

Good Fat Sources: Olive oil, nuts, all-natural

nut butters, avocado, coconut oil, macadamia

oil, flax seeds, (fat from fish and meat),

hummus, guacamole

Freebies: Seasonings, mustard, anything with

no calories

Supplements to Consider: ProGrade protein

powder (available at the Clubhouse), Athletic

Greens, fish oil, and vitamin D3 (my preferred

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

repetition in your meals. For overall health,

you want the widest variety of unprocessed

foods possible. For physique reasons, it may

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

can mix and match daily.

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

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

enjoy. If you don’t know how to cook... now

would be a great time to learn!

For recipe ideas, be sure to check out the

Tasty Ninja Recipes Page on Facebook! For

your convenience, most of these recipes are

already entered into MFP and are titled

starting with the word “Ninja.” This page is

created and maintained by Snatched alumni,

and you’ll find this to be a great resource for

those looking for delicious and healthy meals!

2

Get and Share Recipes on the

TASTY NINJA Facebook Page!

BONUS TRICK: FREE MEALS

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!

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! ;)).

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!

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.

Page 50

Breakfast Is The Most Important

Meal Of the Day. Not really. Total

calories are what matter. And if your

breakfast is a crappy carb bonanza of bagels,

cream cheese, cereal and juice, you’re totally

fucking over your fitness goals. Now, I love

breakfast foods, so I love me some breakfast.

But if you aren’t hungry in the morning and

workout in the evening, there’s nothing

wrong with sk ipping breakfast and

“spending” your daily “budget” of calories on

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

meals after your workout.

Carbs Make You Fat. BULLSHIT.

Calories make you fat. Some people

thrive on carbs and some people seem to do

poorly with lots of carbs, so this should be

somewhat tailored to your individual needs.

It is true that when doing Type B (Principle

Based), the easiest place to cut calories

without hurting your micro-nutrition needs

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

and starches and keep your carbs limited to

fruits and vegetables. But this doesn’t mean

you can eat 5,000 calories of bacon and

cheese and still lose weight; you’re simply

going to have a very hard time eating way

past your caloric needs with just protein and

fat since they are both very satiating.

#3

#4Eating Before Bed or Late At Night

Makes You Fat. Nope. Total calories are

what matter. Your body doesn’t care when it

gets it in. In fact eating protein before bed,

while not strictly necessary, has been a

strategy employed by bodybuilders for years

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

evening, you should still eat a meal after your

workout. Some of the most progressive

nutrition strategies being employed by fitness

professionals are built around consuming

most of your carbs in the evening after your

workout. I know, not what you expected.

Welcome to Crazytown!

#2

Eating 6 Meals A Day Will Help Me

Burn More Fat. There’s no extra calorie

benefit to consuming many small meals.

Calories in, calories out will always win, so the

determining factor for meal frequency should

be personal preference. Practically speaking,

eating more meals throughout the day helps

people avoid being hungry and make better

nutritional choices. Additionally, it may ensure

they have the proper nutrients in their system

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

“feedings” work best, but if you truly enjoy the

structure, feel free to rock 5 or 6.

#1

Nutrition Myths… Debunked!

In my experience, most people do better on

lower carbs. So in practice, this is a great

idea. Furthermore, although many folks are

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

probably not gonna hurt to cut out gluten

containing products. But unless you have an

issue with gluten digestion, you don’t have

to!

So understand that “heavy” carbs are not

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

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

don’t usually have much nutritional value,

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

incorrectly and (d.) you can probably make

better choices for your health and hotness.

Fat Makes You Fat. Again, too many

calories make you fat. Fat is not a bad

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

per gram) than protein or carbs (4 cal per

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

as mentioned earlier, fat plays a crucial role

in many bodily processes, so I don’t

recommend a low-fat diet, and I strongly

advise against an almost no fat diet.

Trying to eat a super low-fat diet is reflective

of a distinctly 1980’s “Snackwells” / “Sour

Patch Kids... A No Fat Food!” mentality. I

know it’s counterintuitive, but you must

focus on the whole picture.

Eating an appropriate amount of healthy fats

for your goals and caloric needs will actually

make you hotter and healthier.

What Will Serve Your Physique Will

NOT Necessarily Serve Your Health

A n d V i c e V e r s a . A n o t h e r c o m m o n

misconception is that if you eat high quality

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

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

blueberries, fish oil, broccoli and chicken

breast, you will still put on weight.

Although this over-eating scenario is unlikely, I

have seen many a new Ninja realize to their

dismay that their organic salad is clocking in at

1,500 calories and not serving their hotness.

This is to say nothing of foods perceived as

healthy that are really just junk food (organic

granola comes to mind).

Likewise, you can lose weight on a diet of 600

calories consisting of Sour Patch Kids, protein

shakes and crystal meth abuse. I’m not going

to recommend that though. You’re not as hot

without teeth.

For more info, check out this article about the

nebulous fitness industry concept of “clean

eating:” http://bit.ly/quDTAD.

#6

2

#5

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

how quickly food is turned into sugar in

the body. Very starchy carbs (think corn)

have high glycemic indexes and are easily

turned into sugar by the body. Slow

digesting “complex” carbs (think oatmeal)

have lower glycemic indexes.

The theory behind the glycemic index is

that if you eat mostly lower glycemic

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

because your body won’t have to deal

with an onslaught of sugar with nowhere

to go; it’ll get a steady stream of sugar to

provide energy. And while 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.

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).

Furthermore, your total caloric intake at the end

of the day will trump everything. (Are you

noticing a theme here?)

The Dairy Controversy. Few things are

as controversial in the nutrition world as

dairy. My take is this: if you like dairy and your

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

dairy makes you feel like crap, you may have

some type of undiagnosed milk allergy. Dairy is

like gluten in that many folks seem to have

digestive problems with it

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.

#8

#7

Page 53

PART3Even 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!

Nuts and bolts

3We got your back!

Group love on Facebook

None of us get by alone in this world, and

social support has been shown to be a

crucial element of fitness glory. As you read

this workbook and begin to ponder the

specifics of your six weeks of victory, you will

no doubt have questions. 

While you always have my email address for

anything confidential, the appropriate venue

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

clarification. If you ask a question via email I

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 #1: Hey Mark! Jeez Louise! 

I'm just not sure how to get this much protein in! 

Golly! What should I do??

This is the perfect example of a public

question you should ask as a FB post!

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

invaluable way of helping educate you and

support you while Snatching.

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

only be accessible to those of you who have

been invited or requested and been granted

access to the group.

Unlimited Email Support

Some questions throughout your Snatched

journey will simply not be appropriate for FB.

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!!!

Page 55

coaching at MFF We know that Snatched is about

soooo much more than health and

hotness. For many of you, spending six

weeks to focus on yourself will bring

up tons of questions about other

aspects of your life: your career, your

relationships, your finances, your cat’s

purpose in life. At MFF, we encourage

you to embrace the idea that it is all

connected and that how you do one

thing is how you do everything!

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?

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

your tears and fill you with copious amounts

of delicious knowledge.

Becoming a Ninja for life

There will come a time during Snatched

when you will want to start planning for life

after Snatched. And for most of you a

membership to MFF will help to serve your

long-term health and hotness goals.

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

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.

Page 57

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)

Your other option is supplementing with a

quality protein powder.

WHAT PROTEIN POWDER DO YOU RECOMMEND? 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

are mad sketchy. While the industry has

some regulation, the reality is you don’t

always know for sure that you’re not getting

some filler sugar in there unless you go with

a reputable, nationally well-known brand.

We like ProGrade because there are no

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

tastes great as far as protein powders go.

If you already have a stockpile, you’re

probably fine to save the cash and finish

what you’ve got, but we do recommend

considering ProGrade if and when you re-

up.

MY FITNESS PAL SAYS I’M GOING OVER IN PROTEIN. WHAT SHOULD I DO? Don’t worry about it! MyFitnessPal is

being used only as a calculator. Don’t

worry about any of its recommendations,

we’re just using it to track your intake

while you pursue MFF’s formulas.

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

3

majority of you, the very small benefit this

provides is not worth the extra complexity

you will be adding into this process. If you

are new to monitoring your food intake,

linear dieting (hitting the same calorie goal

every day) will work just great!

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

depends.

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

just focus on making sure you have protein

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

without losing bodyweight, make sure you

have protein before and protein and

carbohydrates after. If you’re looking to build

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.

At the end of the day (say it with me), the most

important thing is hitting your calorie and

protein goal.

I’M RUNNING HIGH ON CALORIES, BUT I STILL HAVEN’T HIT MY PROTEIN GOAL. WHAT SHOULD I DO? Great question. If you are forced to choose,

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

protein without going way over in calories,

you should look into adding more low-fat and

non-fat sources of protein: lean chicken breast,

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

whites, low and non-fat dairy, and protein

powder.

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

3

Page 58

one ounce of chicken breast is gonna vary

from ounce to ounce based on the fat

content and amount of water. As long as

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

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%

of your goal for calories without going over.

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

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

your calorie goal.

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.

What you’re describing is a crash diet. More

is not better; more is just more, and often

more will be a bad decision.

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

working with vegans and vegetarians.

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

lots of protein. For this reason, we’ve

adjusted the calorie goal in the Type A Form

for non-meat eaters. I recommend looking

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

your heart!

I don’t know how to cook, so this is overwhelming. What should I do? Fucking learn! I love you so. You’re my sweet

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

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

it’s gonna be hard to really dial in your

results.

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

you’ll be fine with basic cooking skills and

“preparing” your food. Take 4 pounds of

chicken, put it on a baking sheet in the oven

at 400 degrees for 30 minutes. BAM! If you

are a super culinary person and you live live

liiiiiiive for food, I strongly recommend

taking the time to learn to cook well. Ninja

know thyself!

For recipe ideas, check out the Tasty Ninja

Recipes Page on Facebook!

CAN YOU GIVE ME A MEAL PLAN? Alas, if only I could. I know a lot of this may be

new for you, so you might just want someone

to tell you exactly what to do. There are

several reasons I can’t do this.

Number one, I don’t know what you like.

Ideally you want to choose foods you like.

Only you know that. Number two, I want to

teach you to do this for yourself. I don’t want

to spoon feed you so much that you feel lost

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

handling this on your own. And number three,

it’s both illegal and unethical.

The whole “against the law” part is obviously

an issue, but the unethical part is the deal

breaker. I don’t know enough about

micronutrition (vitamins, minerals, love juice)

to properly prescribe a meal plan. That’s the

territory of nutritionists and registered

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

ethically obligated to stick to what I know.

Your long term health and hotness is the most

important thing to me and the MFF team..

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

general meal schedule the day before. Know

approximately what and when you’re gonna

eat. Know if it’s food you’re preparing or if

3

Page 61

you’re planning on grabbing a Snatched-

approved 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.

And if you absolutely demand someone to

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

refer you out to an actual nutritionist!

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 I’m carrying proportionally much more

muscle mass than many of you.

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...

3

#jazzhands

MARK’S AVERAGE DAY OF EATING (On non-workout days, I cut out the post-workout meal and drink my shake with dinner.)

First thing upon waking... Water, Athletic Greens, coffee with a small splash of half and half

Breakfast... 3 whole eggs, 5 egg whites, chopped onions, portabella mushrooms,

red peppers, broccoli, tomatoes, spinach, 3 oz. potatoes, large apple, fish oil, vitamin D, water

Pre-Workout... ProGrade protein shake

Post-Workout... 6 oz. Fage non-fat greek yogurt, 4 oz. raspberries, 1/6 cup Bear Naked granola, 1 tbsp. flaxseed

Late Lunch... 5 oz. beef, 8 oz. potatoes, brussel sprouts, water Late Dinner... 4 oz. chicken, mixed greens, tomatoes, cucumbers,

peppers, avocado, broccoli, basaltic vinegar, olive oil, chocolate chip cookie dough Quest bar, Kombucha

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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

slightly larger portion sizes of everything

since I know the thing that matters most is

hitting my total calorie and protein goal for

the day.

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

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

these meals for eating out. On the weekends

when I’m killin’ it, I’ll prep salmon and kale

chips and things that take more time to

prepare. I’ll also generally choose healthier

items out (i.e. Energy Kitchen instead of

Mexican food, which I love but is not the

lowest calorie ethnic cuisine). That said, even

in my most focused times, I will usually still

go out on Friday and / or Saturday night and

have some drinks, and maybe even get a

slice or two of pizza if I feel like it.

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.

Like most people, I tend to be very focused in

January through February (post New Year!),

April through June (summer prep!) and

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

take it easy on vacations and holidays and let

myself have basically whatever I want. I’m just

mindful to never get toooo far away from my

personal Minimum Acceptable Level of Health

and Hotness (MALOHAH).

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

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

physique or lifestyle overnight. Snatched is a

fantastic kickstart to a new lifestyle and a

healthier and hotter you. But my greatest

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

3

3WHAT TO EXPECT AFTER SNATCHINGPlease take a moment and consider this

Bruce Lee quote:

“Before I studied the art, a punch to me was

just like a punch, a kick just like a kick. After I

learned the art, a punch was no longer a

punch, a kick no longer a kick. Now that I’ve

understood the art, a punch is just like a

punch, a kick just like a kick.”

For many of you, nutrition and training is just

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

inev i tably s tar t to over th ink and

overanalyze as you’re inundated with hordes

of new information. You will start asking

questions about minutiae. You will begin

to become concerned that you should

account for the protein powder in your

protein bottle. (“Oh shit! There’s powder

a t t h e b o t t o m ! S h o u l d I a d j u s t

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.

This is totally normal. Your concern for the

details is great; it shows you really care

Pink dumbbells are for

straight dudes too!

3about 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.”

We don’t want you to live a life of

compulsiveness, counting every calorie and

shunning social events for fear of eating a

carb. Although Snatched will be a profound

body makeover for many of you, it’s really

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

sustainable lifestyle. That said, having taken

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

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-

entry into orbit” period will also benefit from

some outside support. We hope you’ll

consider taking advantage of ongoing MFF

memberships, Snatched alumni Facebook

pages and our incredible life coaching services

so we can help guide you into creating a

sustainable lifestyle!

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.

Page 66

Follow me on Twitter

HANDLE: @MFISHERFITNESS

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

weird and occasionally inspiration-y shit that

is known for providing occasional lolz.

subscribe to mff on YouTube

LINK: youtube.com/markfisherfitnesstv Videos filled with tips for fat loss glory,

testimonials from epic Ninjas and some

shenanigans thrown in for good measure.

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!

Follow MFF on Pinterest

HANDLE: @mffclubhouse

Got a tasty recipe or an inspiring piece of Fit-

spiration to share with the Ninja army? Pin

that shit!

The ONLINE Form for Type A information

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

This allows us to get the information we

need to provide you with your starting

calorie, protein, carbs and fat goals.

Join the Private Facebook Group

LINK: (PROVIDED IN THE INTRO SNATCHED EMAILS)

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

not merely me being needy for friends. One

of the best sources of information during

Snatched will be found by asking and

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

and we’ll hook you up!

Like MFF on Facebook

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

This is yet another way of getting more

information about MFF logistics and fitness

and nutrition knowledge bombs.

Important Links

Page 67

PART4Your Snatched journey is ending,

now what? You’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 you’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.

Living a Snatched life

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!

The Wheel of Glory Returns

Check back to Page 9.

What has changed?

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?

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4

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! Let’s keep going...

PointsWhat 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

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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A few of My favorite Things

Page 71

My biggest Snatched victory is...

My favorite high-protein meal is...

My favorite new recipe is...

I’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...

4

Page 72

4EXERCISE 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?

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!

More on these last

two on the next page!

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

The mega Bonus round

Speaking of fun -- let’s

write a poem!

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4

Page 76

My Snatched Notes

Page 77

PART5Hey! 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!

EXTRA CREDIT

✄

1. MAKE SURE YOU HAVE A STRONG “WHY”

2. WORK OUT 5x A WEEK

3. SLEEP 7-9 HOURS A NIGHT

IN OUNCES OF WATER A DAY4. DRINK HALF YOUR BODYWEIGHT

5. HIT YOUR CALORIE AND PROTEIN GOAL

✄

MY “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!

✄

✄

BE

FOR

E

AFTE

R