.38 Caliber Nutrition Protocol
The Fire Team Whiskey®.38 Caliber Eating plan is designed to be the second step on the journey to optimal nutritional health. You already took the 1st step by following the .22 Caliber Eating Plan. During the .22 Caliber eating plan, you focused on portion control, increasing unprocessed, whole foods, decreasing the consumption of carbohydrates and sugar and increasing the amount of healthy fats. During the .38 CAL eating plan, you will be following that trend by continuing to further decrease your carbohydrate and sugar intake, increase your fat intake, and moderate your protien intake. There are no “cheat days” on this eating plan. The Fire Team Whiskey® approach to health and fitness is focused on a lifestyle change. This is not a short-term “diet” or a focus on getting fit enough to pass an annual fitness test. Warriors need to be SEMPER PARATUS, always ready. A Warrior must be committed to achieving optimal health, every day for the rest of his life.
.38 Caliber Eating Plan Standard Operating Procedure
You will continue to follow some of the guidelines from your .22 CAL Nutritional protocol, we will then add the additional guidelines concerning macro tracking.
#1: Your daily foods should comprise of 90% or more whole, real foods. This means foods that do not come from a box, can, bag or are processed with chemicals and machines. Whole foods include meats, eggs, nuts, produce, and dairy. Those foods that are packaged should be reviewed closely for added ingredients that are not on plan. We understand that life circumstances sometimes call for a quick on the go option like a bar or a shake. This is why we created the Fire Team Whiskey® SpecOps™ Shakes and FuelRation™ Bars. The Fire Team Whiskey® brand bars and shakes have been developed with the best quality ingredients and no added sugars, hydrogenated oils, wheat, flour, gluten or grains. Since we have custom-made and vetted these as a high-quality source of nutrition when unprocessed whole foods are not available or feasible, we encourage you to only consume the Fire Team Whiskey® brand bars and shakes when you are in need of a fast, mobile healthy snack or meal replacement.
#2: Anything with more than 5 grams of added sugar is off limits. This includes natural and fruit sugars like agave, honey, and maple syrup. The sugar alternatives stevia, monk fruit and sugar alcohols are approved. Avoid all other zero calorie sweeteners. On special occasions, it is ok to have a treat with sugar, but keep these occasions to a bare minimum (no more than once a month). Check out your Fire Team Whiskey recipies page on your .38 CAL member site for recipies for low carb versions of all of your carb and sugar filled favorites (yes, even pizza and chocolate cake).
#3: Alcohol is limited because of how calorically and carb dense it is. Be wary of mixed drinks as most have added sugars and are carb heavy. If you drink liquor, drink it on the rocks or with unsweetened seltzer or sparkling water. Treat alcohol like a special occasion and have it seldom and with limits.
.38 Caliber Nutrition Protocol Daily Maximums
The .38 Caliber Nutrition Protocol provides you daily calorie ranges based on your individual goal and daily macro guidelines. Do not exceed your daily calorie maximum. It is important that you get within your calorie maximum, as you do not want to fall too far below and send your body into starvation fat storage mode. These are just guidelines, as everyone’s body is unique. Work with your FTW Cadre on finding the best range for you. Eat until you are satisfied not stuffed. If you are not hungry, don’t eat, but wait until your body signals you that it is time to eat. Make smaller meals and snacks and check in with your body to see if this meal/snack was satisfying, or if you are hungry for a second serving. If you have a question about the .38 Nutrition Protocol, please contact the Fire Team Whiskey Cadre. They can help.
The below guidelines will help you determine your daily calorie maximum:
If you need to lose weight: Your weight in lbs x 12 = ______________
If you would like to maintain your weight: Your weight in lbs X 15 = _____________
If you would like to gain weight: Your weight in lbs X 18 = ___________________
For example, you weigh 200 lbs and you need to lose weight. Then you multiply 200 x 12 = 2,400. This is your daily calorie maximum.
On the .38 Caliber Program, it is imperative that you track your macros (% fat, % Protien, %Carbs). You will need to use an app for this. We recommend MyFitnessPal. You can add your FTW Cadre to be able to view your entries so they can better help you stay on track. The .38 Caliber Nutrition Protocol is simple. Now that you have reduced the sugars and carbs in your daily diet by following the .22 Caliber Nutritional Protocol, it is time to take it to the next level and start following the Keto Lifestyle. There are only 3 rules with the .38 Caliber Nutritional Protocol:
#1: Your daily calories should not exceed your maximum as determined above or fall too far below your minimum.
#2: Track EVERYTHING YOU EAT AND DRINK in an app in real time so you can stay on top of balancing macros.
#3: Do not eat or drink anything with more than 5 grams of added sugar in it.
#4: Your total daily macro percentages for the day should fall within this range: 70% or greater Fat, 20% or less Protien, 10% or less Carbs. It is IMPERATIVE that you get as close as you can to this balance without falling too far below or above your daily calorie range. A suggested food list to help you identify the foods that fall in the marco categories above.