Phase 0: Metabolic Priming
72-Hour Quick Start
I’m building your custom plan now. While you wait, do these 4 things. If you can’t follow these simple rules, you won’t follow the full plan. Start today.
The Water Rule
Action: Drink 1 gallon of water today.
Why: Most people are holding 10lbs of "fake weight" because they're dehydrated. It kills hunger and stops bloating. Flush it out.
The Protein Rule
Action: Eat at least 100g of protein.
Why: Think chicken, eggs, or Greek yogurt. Protein keeps you full and protects your muscle. Without it, you'll just be "skinny-fat."
The Movement Rule
Action: Walk for 10 minutes after every meal.
Why: This tells your body to burn food for energy instead of storing it as fat. It's the easiest "cheat code" in fitness.
The Cupboard Rule
Action: Throw away the junk food.
Why: You cannot win a battle of willpower against a bag of chips at 9 PM. If it’s in your house, you will eat it. Get it out.
