4 Week Transformation Programme Guild

Welcome To Your

4 week Transformation Challenge

4-Week Challenge Program Guide

Conventional low calorie / low fat dieting is what is hindering our results. On top of that it just plain doesn’t work. The standard low-fat / low calorie diets have done more harm for our health than good. Unfortunately what you have been told is 100% WRONG: Cutting calories DOES NOT mean you burn more fat – it means you burn less calories.

This program simply and elegantly solves the issues of conventional dieting, allowing you to eat foods regularly off limits to dieters. In addition it will rely almost exclusively on nutritious and wholesome REAL foods (with a few exceptions). Real food is what our body was designed to eat. When you feed your body in a manner consistent with its design your body becomes lean and healthy – and you become happy.

Enjoy these benefits as well:

  • Naturally balance blood sugar and helps eliminate cravings
  • Supports hormone production and rebalancing
  • Improves brain health and help protect against dementia and other disorders
  • Improves memory and clear brain fog
  • Improves digestion
  • Increases energy levels
  • Improves fertility
  • Improves quality of sleep
  • Decreases anxiety and mood swings

This plan will deliver fast results to be sure, but even more important it can easily be translated onto a lifestyle that will last the rest of your life.

If you haven’t already, you can download the following documents:

  1. Program Guide – The One You Are Reading Now
  2. The 4 Week Menu (used twice)
  3. Grocery List
  4. Snack List

The recipes from the menu can be viewed here:

The Breakdown

Here is the entire program in a nutshell. Just bullet points, further discussion of each point will follow.

  • You will consume NO MORE than 100g carbs/day (women) 150g carbs/day (men)
  • You will consume a minimum of 120g protein/day (women) 180g protein/day (men)
  • Fats will only come from natural sources (no man made fats)
  • You will log everything you consume
  • You will get 1 “Cheat Night” per week
  • Calories are not a huge concern
  • Caffeine is accepted but don’t overdo it.

Carb Control

You will consume 100-150 grams of (net) carbs per day (that’s total carbs minus the fiber.) Here’s the deal: Low Carb Works. There is just no disputing it.

Fat loss is dictated by our bodies hormones levels; primarily insulin. When insulin is high fat burning is simply not possible. And when we eat carbs we secrete insulin and thus fat loss comes to a screeching halt. So it is imperative we control insulin levels, but there is good news: We can control insulin directly by controlling our carb intake. Problem solved.

But it can be dreadfully boring if you let it. So get in the kitchen and make the diet as exciting as you can.

I know, I hear it all the time “But I *NEED * carbs…” No, you want carbs and there is a difference. Decide what is more important, eating carbs or getting lean. Your call.

Protein Power

Protein is VITALLY important on this program. You see our muscles are primarily composed of protein (once you take out the water.) And we will be beating the hell out of our muscles during this program so we MUST supply the raw materials needed to rebuild and repair the (good) damage we inflict.

As important as dropping carbs are to illicit fat burning, it is equally important that we keep our muscle and other lean tissues well nourished to increase the metabolism.

A good rule of thumb is 1g of protein per pound of bodyweight, but even this can get screwy if we carry too much body fat – that is why I say a minimum of 120g per day for women and 180g per day for men.

Protein also takes twice as much energy to digest and assimilate as do carbs and fat, and it can also blunt appetite. It also stimulates cognitive function. Protein is good stuff, and can make you feel good and look good.

Good sources are: Meats, chicken, turkey, fish, cottage cheese, (certain) protein powders, whole eggs, and even (nitrite free) bacon. Be sure to go organic whenever you can. See the accompanying Food List.

Eat Fat and Get Lean

Remember this simple fact: Natural fats are awesome, man made ones are not. Remember that one simple thing and you are golden.
Our bodies LOVE fat. Our brains are mostly fat. Our cell membranes are made of fat. Our hormone production RELIES on fat. Our bodies were literally made to function optimally with a relatively high fat intake.

Going low fat is simple a HUGE mistake.

You can have plenty of healthy and natural fat on this program. Things like coconut oil, avocadoes, nuts, meats, natural cheeses, butter (grass fed) and even bacon (so long as it has not been processed.)

But you must AVOID anything that says it is hydrogenated or partially hydrogenated. “Trans fats” as they are know is quite toxic and should be avoided at all costs.


More and more research every day says that calories are not as significant as we thought in the fat loss battle. What is important: Our body’s hormonal environment (i.e. low insulin levels). And hey, we’ve already got that covered.

So for this program I have recommended 1400 cals for women and 1800 for men, but this is just a guideline. If you go a bit higher and the other guidelines are still followed (low carbs, high protein, and eating a good amount of healthy fat) I will be one happy trainer. Really I am n more concerned with you not eating enough (as that KILLS your metabolism) than I am eating too much. So again, calories are pretty low on my list of fat loss concerns.

Complete Accountability

Write it all down in the provided food journals or on your smartphone. I like myfitnesspal.

Cheat Meal Make sure to keep your cheating under control. This is a time to enjoy some tasty food, not abuse it.

This is a hot topic since you know we are all deprived and starving.

So just to clarify what constitutes a cheat meal:

1. About the size of a regular meal maybe a little larger.
2. Usually eaten out and in one sitting.
3. Used to enjoy a reward for a hard week.
4. Used to enjoy your favourite food.
5. Get your hormone levels back in check.

What it is not:

1. A meal to binge and fill yourself to the point of being sick.
2. A meal that goes on for hours.
3. A drinking spree.
4. A meal that turns into 3 meals.
5. Hours of snacking.
6. A meal to derail and entire week of clean eating.
7. A way to sabotage yourself.
8. A way to abuse food.
9. A way to overindulge.


That’s it. It is really not that complicated, but if you have any questions DO NOT HESITATE to contact me- that is what I am here for.

Following this guide can potentially change your life forever– doing what you’re doing will without question keep it the same.

You now have the keys to a new lean, healthy body and a new energized life. All you have to do is turn the key and walk through the door.

Trust me, you’re going to love it here.