shape20 nutrition protocol

Rule 1: Avoid Carbs 

Do not consume bread, pasta, rice, potatoes, cereal, tortillas or any other foods that are battered and fried. 

Rule 2: Limit your food choices to the following categories 

Category 1: Protein - This includes all forms of beef, pork, poultry, fish, eggs and tofu. 

Category 2: Legumes - This includes beans, chickpeas, lentils, and peas. 

Category 3: Vegetables - This includes spinach, broccoli, cauliflower, zucchini, brussels sprouts, mushrooms, kale, lettuce, tomatoes, cucumber, onions and other similar foods. 

Rule 3: Don’t drink calories & drink MORE water 

Only drink water, coffee (without milk!), black, green, white, herbal or fruit teas. Drink 0.7L - 1L of water right after waking up before eating anything.

Rule 4: Have a cheat day 

Pick one day of the week in advance and reward yourself.  
Eat whatever and how much you like, sweets, burgers, even some alcohol if you like - everything is allowed on that day. The purpose of this cheat day is to help you stay on track, keep you motivated and to not let your metabolism “fall asleep”.