Stats:
5’4” | 45 y/o
133 – 166 bpm (Heart Rate During Exercise)
200 lbs (Personal Goal)
120 – 140 lbs (Healthy Weight-to-Height Ratio)

Weight History:
213.2 lbs – Starting
211.2 lbs – Mar 31, 2025
211.2 lbs – Apr 29, 2025
207.4 lbs – May 29, 2025
212.6 lbs – Oct 15, 2025
209.8 lbs – Oct 31, 2025 (New Scale: 207.6 lbs)
208.4 lbs – Nov 28, 2025
(Total lost: 4.8 lbs, Left To Goal: 8.4 lbs)

Latest Measurement:
47.8% Body Fat
23.4% Muscle
35.8 BMI
R:14.5″ L:14.25″ Arm
39.5″ Narrowest Waist
44.5″ Navel Waist
45.5″ Butt
(Nov 28, 2025)

Next Assessment: Tue, Dec 23, 2025

Forget salads. This is about building a relationship with your plant friends — starting with just one vegetable at a time.

Here’s how it works:

One Vegetable. One Portion.
You’re giving this vegetable your full attention.

Enhance Flavor.
Use condiments like you’re making it a meal.

Change the Method.
Every cut creates a new texture, a new flavor, a new experience.

This is your chance to explore, experiment, and fall in love with vegetables in a whole new way.

Vegetables:

• Tomato 125g
• Carrot 50g
• Spinach 140g
• Cauliflower 50g
• Beet 50g
• Cabbage 80g
• Broccoli 70g
• Bell Pepper (Red or Yellow) 70g
• Lettuce 170g

Condiments:

• Salt
• Black Pepper
• Cilantro
• Onion
• Garlic
• Ginger
• Cayenne
• Lime
• Vinegar

Methods (Click these links)

Total Cutting Arsenal

• Try This!
• And This!

P.S. It should be obvious now why I don’t eat tomatoes with the skin.

The majority of gym goers have absolutely no idea what they’re doing, how to do it, or even why they’re doing it. Most simply choose to take an ignorant approach in favour of being able to SAY that they go to the gym, but they really have no desire to improve their looks. If they did care about that, rationally, they would care about making the most of their time, and learning how to do things correctly, right? I would hope so.

#1 Initiate With the Working MUSCLE

• Create tension in the working muscle BEFORE moving the weight.
• Avoid using momentum.

#2 Maintain Continuous TEMPO

• Avoid pausing or resting at the top or bottom of a rep.
• Avoid uncontrolled acceleration in either direction.

#3 Maintain Continuous TENSION

• Keep tension at the extremes of the range
• Avoid letting tension shift to other muscles as you fatigue.

#4 Ensure Maximum CONTRACTION

• For each muscle (Biceps, Triceps, Pecs, Back, Quads, Hams, Delts, Calves, and Abs), learn how to contract them.
• Note: The fully contracted position of one muscle is the fully relaxed position of the opposite muscle.

#5 Maintain Proper POSTURE

• Sit/Stand ‘Proud’
• Think of pushing the ground/seat away

The gold standard for weight loss is maintaining a calorie deficit. That is to say, you lose weight by consuming fewer calories than you burn. However, on this specific diet, weight loss happens regardless of calories because of the types of foods you choose. So, with that said, calories won’t be the focus here.

This diet focuses on specific foods that influence metabolic hormones. While not everyone knows the details, the science is well documented. If you’re curious, you can explore nutrition science and human physiology to learn more—but for now, you can take this knowledge for granted.

For 7 days you will be consuming only natural water, milk, honey, and raw foods including herbs, fruits, vegetables, cheese, eggs, and meats (specifically beef and/or tuna).

These foods are mandatory:

• Fresh Coconut Water and/or Mineral Water
• Beef For Stew and/or Wild-Caught Tuna
• Raw Cheese
• Raw Butter, In-Season Avocado, and/or Cold-Pressed Coconut Oil
• Raw Heavy Cream (or Raw Cream)
• Whole Milk
• 100% Honey
• Fresh Eggs
• Carrot and/or Beet
• Lime
• Cilantro
• Garlic
• Onion
• Ginger
• Tomato (or Any Other Berry i.e., Banana, Strawberry, Blueberry)
• Marie-Sharp Pepper (Recommended)
• 100% Cacao Powder (Recommended)

Recipes

Julia Child-Inspired Chocolate Mousse

Get Inpired: https://www.youtube.com/watch?v=9Q8YvJe1GJg

Ingredients:

• 2 Fresh Egg Whites
• 1 Heaping Tbs 100% Cocoa Powder
• 1 Tbs Raw Butter (or Coconut Oil)
• 1 Tbs Raw Heavy Cream
• 2 to 3 Tbs 100% Honey

Instructions:

1. Whip the egg whites until they form stiff peaks.
2. Mix the cocoa powder, raw butter, raw heavy cream, and honey in a separate bowl until smooth, then gently fold in the whipped egg whites.
3. Chill the mousse in the fridge for at least 30 minutes before serving.

Charcuterie-Esque Cheese Board

Get Inpired: https://www.youtube.com/watch?v=WTVYKeGDziE

Ingredients:

• Raw Cheese
• 1 Small Tomato
• A Few Sprigs of Cilantro
• A Few Thin Slices of Onion
• ½ to 1 Cup of Whole Milk
• 1 to 2 Tbs Raw Butter

Instructions:

1. Cut four to six one-inch cubes of raw cheese.
2. Slice the tomato into nice thick pieces and arrange it on a plate or board with the cheese, onion, raw butter, and cilantro.
3. Pour the whole milk into a glass and serve alongside the board.

Michelin-Grade Sashimi

Get Inpired: https://www.youtube.com/watch?v=pWUbgFTPIt8

Ingredients:

• Beef For Stew (or Wild-Caught Tuna)
• 1 Medium Carrot (or ¼ Medium Beetroot)
• A Few Sprigs of Cilantro
• 1 Clove of Thinly Sliced Garlic
• Some Shreds of Ginger
• 1 lime, Juiced
• Pinch of Salt
• Recommended: 1 to 2 Tbs Raw Butter (or Coconut Oil)
• Optional: A Few Slices of Habanero

Instructions:

1. Slice the beef into clean, bite-size pieces about ¼ to ½ inch thick, and finely shred the carrot.
2. Arrange the slices of beef and shredded carrot artfully on a white dinner plate with the raw butter, cilantro, garlic, and ginger (add habanero if using).
3. Mix the lime juice and salt in a small dish for dipping, just before serving with chopsticks and a bottle of Marie-Sharp.

French-Style Ice Cream

Fun Fact: The “Carnivore Ice Cream” is the modern comeback of this old-fashion recipe.

Ingredients:

• 3 Tbs Coconut Oil
• 2 Fresh Egg Yolks
• 2 Tbs Raw Heavy Cream
• 1/2 Cup Whole Milk
• 2 Tbs 100% Honey
• Optional: Some Shreds of Ginger

Instructions:

1. Whisk the coconut oil into egg yolks until smooth.
2. Mix the raw heavy cream, whole milk, ginger, and honey until fully combined, then slowly whisk into the egg yolks.
3. Chill the mixture in the freezer for at least 2 hours before serving.

Questions & Answers

Q. What does a perfect day on the diet looks like?
A. Follow this order:

1. Drink Water upon waking
2. Eat Light Meal 1 for breakfast
3. Drink Water before lunch
4. Eat The Appetizer for lunch
5. Drink Water before dinner
6. Eat The Main Meal for dinner
7. Eat Light Meal 2 for dessert
8. Drink Water before sleeping

Q. Water?
A. Quench your thirst fully and only with fresh coconut water or mineral water.

What is Light Meal 1?
The Julia Child-Inspired Chocolate Mousse

What is Light Meal 2?
The French-style Ice Cream

What is The Appetizer?
The Charcuterie-Esque Cheese Board

What is The Main Meal?
The Michelin-Grade Sashimi

What about hunger or thirst panics?
Occasionally during the diet you will have intense or immediate cravings for food. They can seem very intense and you may want to run to the kitchen and eat or drink everything in sight. Well, DON’T. These are just temporary metabolic shifts in your body. Don’t attach to them and they will be gone in minutes, if not seconds. Note: You should NEVER feel hungry or thirsty on this diet. If you do, you need to drink MORE liquid or eat more food. If you still feel hungry or thirsty, WAIT a few minutes, drink more or eat more and keep drinking and eating more until you are full.

What about my energy level?
When you are consuming specific foods, or unfamiliar food, you may experience occasional energy lulls. You may suddenly feel like, “I have no energy in my body. I can’t get up.” Listen, just relax. Don’t panic. This feeling will only last a few minutes and then you will have more energy than you know what to do with. Short, temporary, energy dips are common when dieting, especially during a diet with only raw foods. But intense energy blast are even more common.

What about burping, vomiting, diarrhea, flatulence, or constipation?
These symptoms can occur, and they’re usually not a cause for concern—except in the case of constipation. If constipation becomes an issue, simply add more water-rich fresh fruits and vegetables to meals to help relieve it.