.50 Caliber Protocol Eating Plan
The Fire Team Whiskey®.50 Caliber Eating plan is designed to be the third step on the journey to optimal nutritional health. You already took the 1st and 2nd steps by following the .22 and .38 Caliber Eating Plans. 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 continued 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.
.50 Caliber Eating Plan Standard Operating Procedure
You will continue to follow some of the guidelines from your .38 CAL Nutritional protocol, we will then add the additional guidelines concerning meal timing.
#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 .50 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.
.50 Caliber Nutrition Protocol Daily Maximums
The .50 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 .50 Cal 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.
You learned on the .38 Caliber Nutritional Program how to track your macros (% fat, % Protein, %Carbs). If you followed the .38 Cal nutrition plan for 30 days, you should have the hang of it now and know intuitively how to keep within your ideal macro range. If you are still having trouble staying within that macro range, continue to use your macro tracker. 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:
Your total daily macro percentages for the day should fall within this range: 65-90% Fat, 20-30% Protien, 5-10% Carbs. As you experimented with your ranges to find your best fit in the .38 CAL Program, continue to follow that range that gives you optimal results.
The .50 CAL Nutrition Plan builds upon the .38 CAL Nutrition Plan by adding intermittent fasting. Intermittent fasting is when you restrict your caloric intake to a certain window of time in a day (or go for a certain amount of days without caloric intake). Intermittent fasting has many health benefits and is an effective way to overcome weight loss plateaus. Most people who intermittent fast follow a 8:16 fasting ratio, meaning food is only consumed within an 8 hour window of the day. The following 16 hours is without food. We recommend that you follow this ratio for the 1st 2 weeks and if you feel you are ready, change the ratio to 4:20, meaning there is a 4 hour window for eating and the following 20 is without food. You can also try full day fasting. We recommend experimenting with intermittent fasting windows and seeing which is best for you.
Let’s review what a 8:16 fasting day looks like. Again, depending on your personal schedule and preference, you decide which 16 hours you will fast each day. We recommend part of the fasting time is the time that you are asleep. Only unsweetened beverages (water, coffee, tea and non-calorie drinks) may be consumed during the fasting window. Let’s say you completed eating dinner at 2000 (8:00pm). 16 hours later is noon the next day. So basically, you skip breakfast and your first meal of the day is lunch. Most people find this schedule to be easiest to follow. Some people are very hungry in the morning and feel like they cannot so without breakfast. If that is the case, a person would eat breakfast at 0700 (7:00 am). Then they eat lunch and the last time they can eat that day is at 1500 (3:00 pm), thus this person would be skipping dinner. Experiment with this and figure out what works for you. We recommend following this schedule at least 5 days a week. Potentially following this during the work week, then going back to a normal eating schedule (but still on plan with your calories and macros) the other 2 days a week. Some people alternate days. Find what works for you.
50. CAL NUTRITION PDFS FOR DOWNLOAD AND PRINT
