5 week domination program diet and supplement guide

H E A L T H K I K PA G E 1

H E A L T H K I K. C O M

HEALTH KIK

5 WEEK DOMINATION

PROGRAM DIET AND

SUPPLEMENT GUIDE

e-book

K R I S G E T H I N. C O M

| T R A N S F O R M AT I O N E X P E R T | F O U N D E R

5 WEEK DOMINATION

PROGRAM DIET AND

SUPPLEMENT GUIDE

H E A L T H K I K. C O M PA G E 1

We have just 5 weeks to drop 15lbs for Thanksgiving!

Although you may not appreciate this yet, the biggest factor surrounding how successful any nutrition strategy is really comes down to one thing: adherence!

Getting you into amazing shape over the next 5 weeks is the absolute minimum expectation for me, I want to ensure once you get there you’re able to sustain your results which is why we are going to spend some time developing the right approach for YOU and YOUR lifestyle right now.

INTR

OD

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MEAL STRUCTURE

The structure that works best for you will be determined by your lifestyle. Many of the people who join the 5 Week Domination Program who have extremely busy lifestyles prefer controlled fasting because it allows them to focus on tasks without stopping for food as frequently — it also means they get to eat larger meals during the feeding window. Others who thrive off more frequent meals prefer to spread their macros and calories across the day. It is your responsibility to:

• Ascertain what structure is going to work best for yourlifestyle

• Decide what your preference is

• Use the information I am about to share with you to designthe diet accordingly

Just to be completely clear, you may fi nd a hybrid approach works best for you where on certain days you resort to controlled fasting because they are busier. By the end of reading this guide you will have the full knowledge and capability to create the right diet for your body and lifestyle, to crush the next 5 weeks on this Domination Program!

THE THREE STRUCTURE OPTIONS ARE:

1 2 3

For any diet to work, you have to be able to stick to it daily

without fai l . This is why we are going to start by assessing

the structure which wil l work best for you before getting

into the macro and calorie targets.

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Larger Meals Split into 4 servings throughout the day.

Controlled Fasting Where you only consume calories during an 8 hour window each day

High MealFrequency Consuming a smaller meal every 3-4 hours throughout the day.


YOUR NUMBERSRegardless of the structure you select based on lifestyle preferences,

your macronutrient and calorie targets will be the same, the structure

just dictates how and when you consume them.

You must at all costs meet the correct macronutrient and calorie targets every single day otherwise you will FAIL. Lets discuss your own personal macro and

calorie numbers right now, in order to:

**Don’t worry, I will show you how to accurately measure your lean body weight later in the guide.

PROTEIN TARGET The most important macronutrient to support recovery and enhanced muscle definition is protein — it will also encourage an increased metabolism by as much as 30% (when compared to other macronutrients), better hunger control through elevated satiety.

Your protein target every day will be 1.2g per pound of lean body weight.**

CARB TARGET

Complex carbohydrates (not simple sugars) are going to help sustain performance, keep the metabolism turning over, ensure your muscles don’t become too depleted and of course appease hunger.

Your carbohydrate target every day will be 1.1g per pound of lean body weight.**

FAT TARGET Fats are essential for testosterone health, joint support, brain function and cardiac health amongst other things. However, they are very calorie dense (9 calories per gram opposed to the 4 you get from protein or carbs), therefore we only want to consume enough to meet basic health needs — no more than that!

Your fat target every day will be 0.3g per pound of lean body weight.**

CALORIES

By taking care of your macronutrient targets for the day your calorie intake will fall into line, by default. Therefore I only want you to focus on the macronutrient numbers!

▷ Melt Body Fat▷ Enhance muscle tone▷ Augment your health

▷ Heighten mental alertness▷ Help you dominate your life

IMP

OR

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0% - 10% Fat

0% - 10% Fat

11% - 19% Fat

11% - 19% Fat

20 - 29% Fat

20 - 29% Fat

Over 30% Fat

Over 30% Fat

WHAT IS YOUR LEANBODY WEIGHT?

The macronutrient targets I have given you are all based on your

lean body weight — now we need to accurately assess what yours

is. Below you will find a range of photos which demonstrate varying

ranges in body composition — you need to select the one which

best represents your current condition.

MALE BODY FAT ESTIMATE*

FEMALE BODY FAT ESTIMATE*

*Body fat percentages are approximate.

Now you need to take your fasted weight (do this in the morning) and then subtract your body fat percentage.

For example, if you you have decided by looking at the photos you are approximately 20% body fat and weight 180lbs, your lean body mass is 144lbs. That is the number you multiply

each macro group by!


DESIGNATED FOOD OPTIONS

I am not going to hold your hand and give a specific diet template,

as you are now aware this program is all about helping you dominate

life in all areas — that means taking responsibility, applying learned information and stepping up! I want you to learn to think for yourself,

with my expert guidance because that is going to serve you

WAY MORE in the long run. You are not going to be one of those

people who do a diet for 5 weeks then fall off because you learned

nothing other than how to read a diet!

You can choose from the lists below to build your own diet - not only does this give you variation and flexibility, it also educates you on how to adapt your nutrition! Too many people get so fixed to one type of meal at a specific time of day that they panic when they deviate even if the alternatives are entirely appropriate. I want you to learn how to adapt and conquer every day, without falling off - that is how you truly enable yourself to dominate all areas of life.


PROTEIN OPTIONS

□ Chicken breast

□ Turkey breast

□ Low fat ground

turkey breast

□ Low fat steak (suchas sirloin or fillet)

□ Low fat ground beef

□ Bison

□ Elk

□ Wild game meat

□ Salmon fillet (limitconsumption due tofat content)

□ Bass

□ Cod

□ Egg whites

□ Organic whole eggs

(limit consumption dueto fat content)

□ Whey isolate

□ Casein

CARBOHYDRATE OPTIONS

□ Sweet potato

□ Potato

□ Quinoa

□ Wild rice

□ Brown rice

□ Basmati rice

□ Cream of rice

□ Gluten freeOatmeal

□ Buckwheat wraps

□ Ezekiel bread

□ Berries

FAT OPTIONS

□ Avocado

□ Almonds

□ Natural almond butter

□ Extra virgin olive oil

□ Extra virgin coconutoil

EXTRAS

Adding green salads, green veggies, peppers, mushrooms and

things alike to most meals are essential — these don’t count

towards your daily calorie goals. These foods will help your digestion,

immune system and general well-being so you are able to thrive!

DESIGNATED FOOD LIST


1 2 3

GETTINGSTARTED!

You have the structure and numbers to apply to your

body, that is essential ly what is going to help your

physiological condition transform over the next 16

weeks.

IT IS ALSO HOW YOU’RE GOING TO:

Just to ensure you are not left confused, I have taken the liberty of creating 3 sample diet plans. One demonstrates how a high meal frequency structure would look, another across 4 larger meals and fi nally one using controlled fasting.

This means you everything you could possibly need to apply my dieting strategies accurately to your body and lifestyle over the next 5 weeks.

UNLOCKBETTERHEALTH

ENHANCE YOUR MENTAL

FOCUS

ELEVATE YOUR SELF-WORTH

BY TAKING CONTROL

**These food weights are JUST EXAMPLES, you must use the formula provided to make the diet specifi c to you.**


HIGH MEAL FREQUENCY E X A M P L E

4 MEAL PLAN E X A M P L E

MEAL 1: 8 egg whites | 40g of oatmeal | 20g blueberries

MEAL 2: 140g chicken breast | 150g sweet potato | kale & broccoli

MEAL 3: 140g chicken breast | 150g white potato | green salad

MEAL 4: 140g bison | kale | spinach & sprouts

MEAL 5: 150g salmon | mixed green salad with peppers

MEAL 6: 2 scoops of casein protein

MEAL 1: 8 egg whites, 60g oatmeal, 30g blueberries, 1 scoop of whey isolate

MEAL 2: 180g chicken breast, 250g sweet potato, green salad

MEAL 3: 180g bison, kale, spinach, 250g white potato

MEAL 4: 2 scoops of casein

**You will also have a post-workout protein shake which provides 25-30g of protein immediately after training. This is to be counted towards your daily protein target.**

**You will also have a post-workout protein shake which provides 25-30g of protein immediately after training. This is to be counted towards your daily protein target.**


MEAL 1 (2PM): Break food fast with mixed salad and uncooked vegetables such as celery, peppers, zucchini, tomatoes, lettuce, cucumber, broccoli sprouts and alfalfa sprouts.

Then eat your cooked vegetables such as cauliflower, asparagus, broccoli, kale, spinach. Eat as much as you want.

After this, have 150g of lean meat as well as 50g of carbohydrates from sweet potato, quinoa or brown rice (consume carbohydrates last).

MEAL 2 (4PM): 2 scoops of whey isolate protein blended with 30g of blueberries, 30g of strawberries and 15g of tablespoon of MCT Oil. Blend with unsweetened almond milk!

MEAL 3 (7PM): 150g lean meat with spinach & kale, 250g sweet potato, tomatoes, spring onion and half an avocado.

MEAL 4 (9PM): 2 Scoops of casein protein

CONTROLLED FASTINGE X A M P L E

MY CONTROLLED FASTING PROTOCOL STIPILATES THAT:

• You consume water with electrolytes and essential amino acids and glutamate duringthe fasting window. Black organic coffee is also allowed!

• You only have an 8 hour window to eat food, I recommend doing this between thehours of 2pm and 10pm.

• You always break your fast with raw vegetables fi rst, then cooked, before moving intoyour fi rst meal.

H E A L T H K I K. C O M P A G E 1 0

SUPPLEMENT SECTIONFor the 5 Week Domination Program I have made a list of supplements I suggest

which will make your life more convenient and the results happen quicker!

Kaged Muscle Clean Meal™ This is a quick and nutritious meal replacement for people who prioritize eating clean. Scoop, shake, and in just 60 seconds, you’ve got a complete, full-macro meal to fuel your daily hustle.

It is to be taken as a meal replacement when food is an inconvenience at times when carbohydrates are allowed on the plan. After that, the Isolate or KASEIN powders can be used.

Clean Meal has MCT’s as its healthy fat, Protein Isolate with digestive enzymes, complex carbohydrates coming from organic quinoa and Swedish oats and 21 vitamins and minerals.

Kaged Muscle MultivitaminMost multivitamins are made with cheap, chemically synthesized vitamins that lack the cofactors, enzymes, peptides and phytonutrients necessary for optimal vitamin and min-eral utilization. The KAGED Multivitamin was formulated using organic, whole food sources. It’s perfect for high-performance men and women looking for a clean, green vit-amin supplement to support their training, performance, and overall health.

Take one serving in the morning.

Kaged Muscle Omega 3 OilThe Triglyceride form of the KAGED Omega Oils is much closer to what is found in fresh fish and is higher absorbable than the Ethyl Esther. It's completely clear and doesn’t give the fish burps as many rancid oils do. Omega 3 Oil supports healthy joints, brain health and hormone production.

Take two in the morning.


Outlive 100Loaded with 26 organic fruits, vegetables, herbs, apple cider vinegar, adaptogens, antiox-idants, etc., Outlive 100 can help strengthen your immune system, and restore balance to your body.

If you have trouble eating fibrous vegetables, you can take one scoop of Outlive 100 any-time during the day.

The code HEALTHKIK gets you 15% OFF all KAGED MUSCLE Products on Kaged-Muscle.com

Elite Pro CBDThis is an organic line that is 3rd party tested and has their certificate of analysis clearly displayed on their website for complete transparency of purity. Each product also has a synergy of active ingredients and adaptogens to support your goal.

I suggest taking the Recovery Muscle Rub on muscle groups, tendons or joints that give you issues of inflammation. I also suggest 50-70 mg Recovery Tincher to be taken pre-workout.

I personally use the Muscle Bath Bomb in the evening after a leg work out along with the Drink HRW Hydrogen soak tablets in a bath.

Lastly, if you do have sleep issues, take 50-70mg of the Good Night Tincher 20 minutes before bed.

The code HEALTHKIK10 gets you 10% OFF all Elite Pro CBD products.

GlutamineThis amino acid has been shown in research to support many things in the body including recovery and immune support. During this program your body will be under more stress and your immune system taxed, glutamine offers protection and support.

Each scoop contains 5g of fermented Glutamine.

Take 3 servings a day. Either upon waking, before training after training or before bed. These can also be mixed in your gallon jug with BCAA’s and Hydra-Charge on non-training days.


MicroPure Whey IsolatePremium quality, fast digesting pure isolate with added ProHydrolase enzyme for better digestibility. This protein is my daily standard protein, it can be used at any time of day and works great when used within recipes such as protein pancakes.

Each 130 calorie scoop delivers 25g of high-quality whey isolate, 5.5g BCAA’s and 11.7g EAA’s.

This can be used at any time of day, multiple times a day. I suggest having 1 scoop after your AM cardio and then another scoop 120-90 minutes before your weight training workouts.

PRE-KAGEDThe ultimate pre-workout primer that delivers performance from mental focus and cognitive stimulation. This is for those who want to lift heavier, do more reps, last longer and push through their limits.

Each scoop contains caffeine from PurCaf Organic Caffeine, fermented BCAAs, pure L-citrulline, patented CarnoSyn (beta-alanine) to deliver that pure laser focus and intensity.

Take 1 scoop 45 minutes before training, in 400ml of water and spend 25 minutes sipping it.

IN-KAGEDAn intra-workout formula to maintain heightened levels of performance and focus from start to finish. It works by supporting ATP production and buffering lactate which causes that mid set burn that can slow you down.

Each scoop contains fermented BCAAS (leucine, isoleucine, and valine), pure L-Citrulline, patented CarnoSyn (beta-alanine), and coconut water.

Use one scoop in your intra-workout water and sip throughout.


RE-KAKGEDThis is your go-to post workout protein formula that delivers fast digesting protein to the muscles for immediate repair and recovery. Combined with a digestive enzyme matrix, nothing will kick start your recovery as quickly as RE-KAGED.

Each scoop contains 28g of whey protein isolate as well as fermented glutamine, Creatine HCl and BetaPower.

Take 1 scoop immediately post workout in 250-350ml of water.

KASEIN Your pre-bedtime slow digesting protein powder. This gives you one last protein dose before bed and slowly released through the night to prevent catabolism whilst your body is fasting from food. This can also be used to make a protein dessert by mixing it in with a little water to form a smooth pudding.

Each scoop contains 25g of slow release casein protein, 5g glutamine, 4.75g BCAA’s and 10.5g EAA’s.

Take 1 scoop around 2 hours before bed as your last meal.

Hydra-ChargeA specialised hydration formula that will hydrate down to the very cells in your body and improve performance and daily energy levels. It’s also perfect for flavouring your water, encouraging you to drink more through the day.

Each scoop contains coconut water powder and 5 essential electrolytes as well as antioxidants.

Take 3 servings of Hydra-Charge throughout the day. You can either add 3 scoops to a gallon jug or take 3 separate servings.

H E A L T H K I K . C O M P A G E 1 0

Clean BurnA fat loss supercharger supplement that will promote healthy and sustainable weight loss by increasing fat oxidation and thermogenesis, using ingredients such as green tea extract, Gymnema sylvestre extract, capsicum fruit and chromium complex.

Each capsule contains 1000mg green tea extract, 500mg EGCG from green tea, 3000mg L-Carnitine.

Take 2 capsules 3 times a day, 30 minutes before a meal. water.

BCAA’sBranched Chain Amino Acids support repair and recovery of the cells and muscle tissue. Your body cannot synthesise BCAA’s on it’s own, so it absorbs them from foods. But with the training intensity on this program you’ll need to increase the amount you’re getting daily to maximise recovery.

Each scoop contains 2.5 leucine, 1.25 isoleucine, 1.25g valine.

Take 3 servings a day. 1 upon waking, 1 before training and 1 during training. These can also be mixed in your gallon jug with Glutamine and Hydra-Charge on non-training days.


SUMMARYYOU MUST TAKE THE INFORMATION IN THIS GUIDE AND ANSWER THE FOLLOWING QUESTIONS:

1. What diet structure will fi t my lifestyle the best?

2. Are there days where a different structure (such as controlled fasting) would work best?

3. What is my lean body weight?

4. What foods do I need to buy so I can prep meal meals?

From there, it is a case of applying the information so you are ready to begin the 5 Week Domination Program with me to hit that 10 pound weight loss goal for Thanksgiving!

Kris Gethin

5 week domination program diet and supplement guide

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