The LEGAL STUFF The information presented herein is in no way intended as medical advice or to serve as a substitute for medical counseling. The information should be used in conjunction with the guidance and care of your physician. Consult your physician before beginning this program as you would with any exercise and nutrition program. If you choose not to obtain the consent of your physician and/or work with your physician throughout the course of The GARAGE BUILT BODY, you are agreeing to accept full responsibility for your actions. By beginning and participating with The GARAGE BUILT BODY Nutrition Guide and workouts, you recognize that despite all precautions on the part of The Forged Athlete LLC, there are risks of injury or illness which can occur because of your use of the aforementioned information and you expressly assume such risks and waive, relinquish and release any claim which you may have against The Forged Athlete LLC or their respective affiliates as a result of any future physical injury or illness incurred in connection with, or as a result of, the use or misuse of your program.

All rights reserved. No part of this manual may be reproduced (by any means) without the expressed written permission of Travis Stoetzel and

The Forged Athlete LLC.

***If you are caught sharing this manual ANYWHERE without written consent, there will be LEGAL action taken without warning***

This manual is being offered for education and information purposes

only. There is inherent risk with any physical activity.

Please consult your physician before starting this (or any) exercise program.

The Forged Athlete, LLC or Travis Stoetzel cannot be held responsible for any injury that may occur while participating in this program.

Copyright 2013 The Forged Athlete, LLC

Garage Built Body NUTRITON Outline The following meal plan / set up is strictly designed to do a few things… + Increase your ENERGY + Help Build Lean and Mean Muscle + Shred Body Fat + Improve Your Performance All of this will happen if you stick to the plan. If you only follow the plan as laid out a few days then go off then come back on, do NOT expect the best possible results. This isn’t a “diet” or a “6 Week Plan”… This is about living a LIFESTYLE and once you adopt this and follow it consistently, you’ll reap the major benefits and rewards. Overall, this type of eating is geared to OPTIMIZE your body. The BEST part is it’s SUPER simple. Do NOT make this more complicated then it should be. It’s super basic. In order to “RE-OPTIMIZE” your body, there’s a specific way we want to go about doing this… Which is what you’ll be doing over the course of the “first 7 Days”.

The First 7 Days… In order to turn you into a MUSCLE BUILDING / FAT SHREDDING MACHINE, you’ve got to re-optimize your body to become a fat burner and NOT a “sugar burner”. Most people are “sugar burners” because they’ve consistently eaten large amounts of sugar and highly processed carbs. If this is you, no worries as the first 7 days of this program is going to help change that for good. The plan is simple. We eat less than 30g of carbs total / day for the first 7 days. YES, this will be tough at first, but think about the outcome of becoming a LEAN and MEAN Machine and once you get your body optimized to use fat as energy VS. sugar, you’ll get to eat your FAVORITE carbs and not have to worry about getting or gaining fat every time you do so. Instead, when you do it right (which this is how to do it right) when you eat a “cheat meal” it will actually help IMPROVE and INCREASE your results. This plan is dead simple. BUT, we’ve got to EARN IT first ;) I know you can do it.

Sample “7 Day Prep” Plan Meal 1 -Athletic Greens (OPTIONAL but highly RECOMENDED) -3-5 whole eggs – cooked in coconut oil -Unlimited greens -Omega 3’s (fish oil – OPTIONAL) Meal 2 -6-8oz grass fed beef -Unlimited greens (kale, spinach, broccoli, ect) -1 oz FULL FAT Grass-fed cheese OR handful of mixed nuts / seeds Meal 3A (Post Workout Shake Option) -25-35 grams whey protein (ULTRA LOW carb) mixed in water -5 – 10g BCAA’s Meal 3B (Post Workout SOLID Meal Option) -6-8oz lean chicken breast -Unlimited greens FINAL MEAL -7-10 oz lean protein source -Unlimited greens (kale, spinach, broccoli, ect) -1/2 a avocado KEY NOTES: -Lean Protein in EVERY meal -UNLIMITED Greens in EVERY meals -Limit your healthy fats – do NOT go overboard with these -Drink at LEAST your own bodyweight in OZ of fresh water ***NOTE: This is ONLY a sample layout, the #’s are NOT approximate

Now, as you can see, there’s some good combos of food you can enjoy while cutting your carbs and remember, this is ONLY temporary. You’ll not have to give up your carbs forever, it’s just that we’ve just got to get your body used to burning fat as energy.

Just know that this will be the 1st 7 days ONLY (that’s if you can stick to the plan) And the good news is, you’ll start seeing the changes FAST, plus once we get through the first 7-Day Prep, it’s time for some real FUN. Here’s where things get a little bit more complex but it’s still DEAD SIMPLE.

Do OVER-COMPLICATE THINGS!

PHASE II - “Training VS. NON Training Fueling” The concept here is simple – Eat for what you’re going to do the NEXT day. With that being said, the only thing you need to keep in mind after the 7 Day Prep is whether or not your NEXT day is a “Training Day” or “Non-Training” Day. This will determine exactly how you eat on any particular day. STOP thinking about the actual day you’re on, instead thinking ahead to the next day. That’s the most critical point about this set up. With this, there are two different types of days… “Training Prep” Days and “Non-Training Prep” Days Let’s go over the main details for both.

“Training PREP Fueling” Rules and Guidelines This day is specifically geared towards preparing your body for the NEXT day of training; It’s NOT to feed your body for the current day, but rather to prepare you for the next day to come. It’s used to help FUEL-UP your body. Rules: --> Follow a 16 hour fast (this will start as soon as you eat your LAST meal the night before -Do NOT have a meal until your 16 hour fast is complete (this is critical) --> All meals until your LAST meal will consist of Protein, Healthy Fats, and Unlimited Greens – NO starches (carbs) or sugars! --> Your FINAL meal will consist of LEAN Protein, Starchy Carbs (Oh yeah!), and Unlimited Greens – NO fat included within this meal. ***These are acceptable during your 16 Hour Fast:

• Water (at least your bodyweight in oz each day – minimum!) • Coffee (1-2 cups is enough - do NOT become a coffee fiend) • MCT Oil or Raw Coconut Oil (only a tbsp. or tbsp. + ½) • BCAA’s (and other acceptable supplements) before and after your

workout ***See the foods listed below for Protein, Starchy Carb, Fat, and Unlimited Greens Options

“NON-Training Prep Day” Rules and Guidelines This day is the exact opposite of the “Training Prep” day meaning you will NOT be preparing your body to train the next day. With this, you will NOT need to “carb load” the night before; instead you’ll replenish your carbs within your FIRST meal after your workout, but this is ONLY if you workout that day plus have an off day the next day. If you do NOT workout on a “Non-Training Prep” Day, you’ll simply stay LOW carb all day and keep your meals just Protein and Fat based. The good news is, when you train you’ll still get carbs, but ONLY for the very first meal after your training session. ***IMPORTANT GOAL GUIDELINES*** --> If your goal is to lose more fat, drop your carbs down to below 50g TOTAL for the day. In other words, still have some carbs, but keep them LOW and make sure you consume them right after your training session only. It’s fine to go with ZERO carbs as well (you’ll survive plus get leaner) --> If your goal is to gain more muscle, you can keep your carbs above 50g TOTAL for the day, just make sure that ALL of your carb consumption occurs in your POST workout meal ONLY. Feel free to load up on the carbs during your post workout meal. ***SPRINT DAYS ARE NOT CONSIDERED “Training Days” – If you choose to add in sprints on your off days these days will NOT be considered “Training Days”. These days will serve as some of the BEST days to burn fat as being in a carb depleted state is primetime for faster fat loss results.

General Rules:

--> Follow a 16 hour fast (this will start as soon as you eat your LAST meal the night before)

--> Do NOT have a meal until your 16-hour fast is complete

--> All meals until your FINAL meal will consist of Protein, Healthy Fats, and Unlimited Greens – NO starches or sugars

--> Your POST-WORKOUT meal ONLY will consist of LEAN Protein, Starchy Carbs, and Unlimited Greens – very little to NO fats

***These are acceptable during your fast:

• Water (at least your bodyweight in oz each day – minimum!)• Coffee (make sure NOT to become a coffee fiend)• MCT Oil or Raw Coconut Oil (only a tbsp – keep total cals under 100g)• BCAA’s (and other acceptable supplements) before and after your

workout

***See the foods listed below for Proteins, Starchy Carbs, Fats, and Unlimited Greens

Recommended / Acceptable Supplements: -BCAA’s (10-20 g before and after workouts) - Athletic Greens BCAA-Omega 3 Fish Oil - Athletic Greens Omega 3-Greens Drink / Powder Multivitamin - Athletic Greens-Protein Powder (only used after fast has ended – LOW carb / sugar) ***I recommend Onnit Hemp Force-Vitamin D – Athletic Greens LIQUID Vitamin D

If you want to count your calories… Calorie Considerations (I personally do NOT ever count calories but if you’re a “number’s” person, by all means use the formula’s below…) For Mass Gain Focus - Take your LEAN bodyweight x 15-17 / 14-16 For Fat Loss Focus - Take your LEAN bodyweight x 11-13 (10-12 for women) ALSO, to keep you in check and make life way easier, if you do want to keep track of your cals, start up a FREE account @ www.myfitnesspal.com Awesome software to help you track your daily cals if you need to know where you’re at and it’s FREE plus you can download it to your smart phone ***A real eye-opener as well ;)

SAMPLE Training Day Prep Meal 1 – (After 16 Hour Fasting Period Has Ended) -Athletic Greens (OPTIONAL but highly RECOMENDED) -25g Protein Powder OR 3-5 eggs cooked in coconut oil -Unlimited greens -Omega 3’s (OPTIONAL) Meal 2 -6-8oz grass fed beef -Unlimited greens (kale, spinach, broccoli, ect) -Handful of almonds -1 oz Grass-fed cheese Meal 3A (Post Workout Shake Option) -25-35 grams whey protein (LOW carb) mixed in water -5 – 10g BCAA’s Meal 3B (Post Workout SOLID Meal Option) -7-10 oz lean chicken breast - -Unlimited greens FINAL MEAL -6-8oz LEAN protein source -1 large sweet potato -Unlimited greens ***Load up on the carbs! ***This is ONLY a sample layout, the #’s are NOT approximate to you

NON-Training Prep Day Meal Plan Meal 1 (AFTER 16 hour Fast Has Ended) -3 whole cage free eggs -Unlimited greens -6 oz bacon cooked in coconut oil -Omega 3’s Meal 2A (Post Workout Shake Option) -protein shake w/ handful of berries and spinach ***ONLY add in the carbs IF you resistance train on this day! Meal 2B (Post Workout SOLID Meal Option) -6-8oz LEAN chicken -Unlimited greens -1/2 cup of quinoa ***ONLY add in the carbs IF you resistance train on this day! Meal 2C (NO Workout On This Day) -8 oz. turkey breast -Unlimited greens -1 avocado Meal 3 -8 oz sirloin steak -Unlimited greens -handful of macadamia nuts ***This is ONLY a sample layout, the #’s are NOT approximate to you

Acceptable Foods List (Best choices) Lean Proteins

• Organic Cage Free Eggs Whites

• Lean ground turkey • Skinless chicken, turkey

breast

• Pork chops • Venison or other wild LEAN

game meats • Low Carb Whey protein

powder (less then 5g carbs) Fatty Proteins

• Organic Cage Free WHOLE Eggs • Grass-Fed Ground Beef, Bison, Elk, ect • Bacon, Bacon, THICK CUT BACON (YES!!!!) • Salmon and other fatty fish

Unlimited Greens

• Broccoli • Cauliflower • Kale • Spinach • Mixed greens • Arugula • Romaine lettuce • Tomatoes

• Brussels sprouts • Asparagus • Bok choy • Collard greens • Bell peppers • Swiss chard • Kimchi • Olives

Starchy Carbs • Sweet potatoes / Yams • Yukon gold potatoes • Red potatoes • Jasmine rice

• White rice • Quinoa / Brown Rice • Buckwheat • Pumpkin

• Squash • Beets

Fruits (Use as a “Starchy Carb” – LIMIT if your goal is FAT LOSS!!!)

• Strawberries • Raspberries • Blackberries

• Blueberries • Cherries • Apples

Healthy Fats • Coconut oil • Macadamia nut oil • Extra virgin olive oil • Grass fed, raw butter, or ghee • Almond butter

• Hazelnut butter • Almonds • Pistachios • Macadamias Walnuts • Walnuts

Dairy (For Healthy Fat Sources ONLY) • Raw grass-fed milk • Grass fed butter • Grass fed cheese • Grass fed ghee • Grass fed kefir • Organic full fat creamer

Going Beyond – Eating To Be LEAN and MEAN For LIFE

So, once you’ve become accustomed to this style of eating, the skies the limit! Your body will become a lean, mean, fat shredding / muscle building machine and what’s cool is that you can literally continue to eat this way for the rest of your life (if you so choose). Now, I wanted to save this last bit for the end here as I don’t want to throw you off too much from the get go, but know that when you get things down, you can actually strategically set up “Cheat Meals” where you’ll pretty much get to eat whatever you choose. When you stick to the plan, these days will actually help increase your results as the influx of carbs, sugars, and other high calorie “junk” will be like pouring fire onto a already burning hot flame. With this in mind, I would recommend doing at least 1 cheat meal per week if not two, but only after you’ve gone through the 7 Day Prep and have adapted your body to the Non-Training / Training Prep Day plans for a few weeks or so. In other words, you’ve got to EARN your cheats by first re-optimizing your body. To help your body get right back on track after a cheat meal, it’s advised to always make sure and follow up your Cheat Meal with a “Non-Training Prep” Day. This has been shown to increase results by again restricting the body of sugars and carbs, plus the 16 hour fast with help get the body on track. A sample week layout might look like this… Monday – Training Prep Day Tuesday – Training Prep Day Wednesday – Non-Training Prep Day Thursday – Training Prep Day Friday – Training Prep Day + CHEAT MEAL @ Night Saturday – Non Training Prep Day Sunday – Training Prep Day

Garage Built Nutrition FAQ’s

Q: Do I have to stick to the fasting protocol? What if I don’t choose to follow the 16/8 fasting protocol? No you do NOT have to follow the 16/8 fasting protocol. If you choose not to follow the fasting protocol, make sure that ALL of you early AM meals are composed of lean proteins, veggies, and healthy fats. If you’re a breakfast person, one of my favorite fat burning breakfast meals is the “meat and nut” breakfast or your classic steak and eggs!

Q: What if a food isn’t on the list above, but I know it’s a “healthy” food? OK, don’t freak out here! Stay calm. Most of the foods I listed above are the most common of foods that people eat. If there isn’t a food listed on there that you know is healthy, eat it. If it’s off the list above, it doesn’t automatically mean that it’s a bad food. Just use common sense ;) If it’s a REAL food (meaning NOT processed) chances are it’s OK to eat ;)

Q: What if my goal is pure fat loss? Are the any tweaks I can make for FASTER fat loss? A: YES. If you’re goal is geared mainly towards fat loss, first thing first is to make sure and follow the 7 Day Prep. After you get you body acclimated to that, then follow the plan as laid out. Only thing I would recommend to do is to cut back on your “Training Prep Days”. In other words, if you want to achieve even faster fat loss results, follow the NON-Training Prep Day templates on days where you might actually be set to follow a “Training Prep Day”.

A great sample template to follow for this would look like this: Monday – Training Prep Day Tuesday – Non-Training Prep Day Wednesday – Non-Training Prep Day Thursday – Non-Training Prep Day Friday – Training Prep Day Saturday – Non-Training Prep Day Sunday – Training Prep Day

Q: My goal is to gain more muscle. I don’t care about gaining a bit of fat. Muscle gain is the main focus. Any tweaks for that? A: If you’re main goal is to gain more mass, I still want you to follow the 7-Day Prep to start off just to help your body get cleaned out and optimized. After you go through that, I would then recommend you follow the GBB Nutrition template as laid out with these few extra tweaks. #1 – Make sure to have some starchy carbs right after your workouts either in a post-workout shake (best option) OR post-workout meal. ***Best choices would be high glycemic carbs like white rice or potatoes #2 – Make sure to carb load before ALL training days @ night. #3 – NEVER combine healthy fats within any of your carb-included meals. #4 – Eat MORE overall calories and make sure their NUTRIENT-PACKED calories from solid sources of food. Do that, TRAIN HARD and you’ll be good to go.

Q: What about supplements? Are there any that you truly recommend that will help accelerate my results? YES. As I briefly mentioned above, there are some recommended supplements you can take will accelerate your results if you stick to the plan. If not, these will NOT help you.

Here’s the major one’s I take myself and recommend you take for BEST results:

#1 – BCAA’s (10-20 g before and after workouts) - Athletic Greens BCAA

-recover faster after workouts-essential to take during your fasted workouts to help protect from becomingcatabolic

#2 - Omega 3 Fish Oil - Onnit Krill

-improve heart health-accelerate fat loss-improve brain functioning-whole slew of other great health benefits

#3 - Greens Drink / Powder Multivitamin - Athletic Greens

-your nutritional insurance policy-improve digestion-improve energy-improve immune system-OK to take during your fasting periods

#4 - Protein Powder - Onnit Hemp Force

-for quick source of healthy calories either for snack or post workout fuel-helps recovery after workouts-essential to building more muscle

#5 - Vitamin D – Athletic Greens LIQUID Vitamin D

-improve immune system-helps brain function-supports a positive mood state-supports healthy bone structure