• Thank you for joining me
• I would love you to get in touch. The best way is fasting.pod on Instagram or ben@tdpod.com

• Last week I went into the three levels and the core details of what fasting and non-fasting days looked like.
• This week I wanted to get into the nitty gritty of the routines that I want you to get into and that will help you get to where you want to be.

Weight

• Lets discuss the first elephant in the room.
• I don’t like other programmes discussing it in front of everyone.
• The only person that needs to know what it is. Is you
• I am more than happy if you want to discuss it with me but please know that it will go no further.
• Be careful who you discuss it with
• One of the times you know you have a weight problem is when you don’t weigh your self
• I did this for a long time.
• With this programme need to weigh yourself every week on a day at roughly the same time of the day. I would suggest the morning.
• I do mine on a Saturday.
• I would strong suggest that you only weigh yourself once a week
• If you want to weight more then do this in the first level. Once you at level two only once per week
• Up or down this is a good measure
• To help you I am going to bring back the weekly review so you will know my stats
• My weight currently is 69.5kg (153lbs or 10.94 stone)

Measurements

Measure your girth

• Wrap a tape measure around your middle where your belly button is located. Don’t hold your belly in.
• Mine is 99cm. More than it should be but a lot of excess skin due to being overweight for so many years
• Write this measurement down each week.

BMI / Body Fat %

• The easiest way to get this information is to get scales which tell you this.
• Mine is 22.7 and 16.2%
• You can work out BMI by using various online calculators

Weekly Stats

• Ensure that you note down each week
• Weight
• Girth Size
• BMI
• Body Fat %
• Have a weekly review and note down what has gone well and what you would like to improve

Plan Your Week

• Decide on the best time for your to plan your weeks worth of meals
• At the same time put together a shopping list
• Don’t forget to include a few treats
• Remember that one day a week you can go up to 3500 calories

Recipes

• Build up a portfolio of staple recipes
• Some will work all year round. We like for example having panninis with smashed avocado with Marscarpone and bacon or smoked salmon.
• Some will work in the winter for example rice and chilli
• Think of some special recipes for the weekend
• Gradually build on those

Treats

• Think about small treats you can have on non-fasting days
• Try and think of small but delicious
• Small packets of crisps
• Small biscuits
• Small chocolate bars
• Level 1 and 2 don’t worry when you have them
• Level 3 try to limit to once of twice in the week

Nutrition

• Around level 3 really start to monitor nutrition
• Easier in an app
• Try to improve how you eat
• Find veg you like an add that into your favourite meals

Buddy Up

• Much easier to lose weight if you have someone to talk to
• Happy if people get in touch to try and buddy people...