1. The way Matt wants you to eat - Nutrition

2. Breakfast Very very simple Good piece flat hand of NATURAL MEAT or Fish or Eggs Handful of nuts Handful of berries Lots of water – COLD

3. Breakfast Breakdown So examples are here, and to be honest there must be a million combinations of breakfast you can have with this. i.e Steak, Cashew nuts, Raspberries i.e white fish, Almonds, Blueberries i.e eggs, Pecans, Blackberries Plus as much water as you can drink.

4. Other 3 meals Monday- Saturday Basically a GOOD amount of meat or fish or eggs (Natural) *Flat hand* A HUGE amount of VEG *unlimited* Some sort of fats *cupped hand* We need to give the body enough protein to grow muscle so eat as much meat as you can and as much veg as you can in these meals. Fats can come from these sources, The meat i.e pork/lamb fat. Oils, Nuts, Butter, Avocados ask me if you are unsure but just stick to these

5. Main meals So the meals may look like this 2 Chicken breast, Big mix bag of veg, spoon full of organic butter 16oz steak, asparagus, baby corn 2 salmon fillets, big mix salad bag, hand full of crushed almonds. So a large meal, with all NATURAL foods please Plus as much water as you can drink.

6. Common questions Is it a vegetable ? No rice, bread, pasta, potatoes including Sweet. Sauces….Go for herbs and spices If using natural sauce make sure it has less than 2g of sugar per meal. Yes eat 4 times a day Prep is key NATURAL piece of meat of fish…not turkey twirlers

7. Cheat Meals you NEED these I want you to have 2 cheat meal and 2 glass of red wine a week on a Saturday Only 2 though i.e not a 3 course Chinese. Its 1 PART. i.e 1 mars bar is 1 cheat….2 mars bar is 2 cheats. This will give you a clear head knowing that you can have a “treat” or what ever you want to call it a week. Please make sure you do this on a Saturday rather than a Friday as there is a lot more chance that you will ruin Saturday if you have a blow out Friday. (trust me )

8. Supplements If you are going to use the supplements ONLY buy from my store please. If I see anyone buying externally they will be kicked off the challenge due to lack of respect. I deal direct with the factory so you get them super quick. List of supplements I recommend will be o this page They are optional but they will help your results.

9. MondayTuesdayWednesdayThursdayFridaySaturdaySunday Date Meal 1 Steak, cashew nuts, raspberries eggs, Almonds, Blueberries Salmon fillets, cashew nuts, blueberries eggs, Macadamia nuts, Strawberries Steak, walnuts, blackberries Turkey, cashews, raspberries Bacon, Pecans, blackberries Meal 2 White fish, Mixed salad, crushed nuts Chicken fillet, asparagus cooked in nutter Pork loin, Mix frozen veg Fillet steak, Sweetcorn & peas Salmon, Mix green leaves with olive oil Cheat meal 1 Halibut salad with avocado Meal 3 Rump steak, Broccoli, cauliflower & Butter Turkey stir fry + sesame seed oil White fish with green beans and butter Beef strew and veg Lean minced meat, tomatoes & onions with handful of nuts Steak stir fry with Chinese veg and cashew nuts Sunday roast no potatoes or shit Meal 4 Chicken wrapped in bacon with mix veg Mackerel fillets with mixed green salad and nuts Lamb shake with green veg and butter Pork joint with mix roasted veg Home made burgers with relish and roasted carrots Cheat meal 2 & wine Left overs Supplements ZMA BCAA Protein shake ZMA BCAA Protein shake ZMA BCAA ZMA BCAA Protein shake ZMA BCAA Protein shake ZMA BCAA Protein shake ZMA BCAA Water (litres) & Other liquids 3 litres 3 green tea with vanilla 3 litres 2 hot water with lemon 3 litres 2 herbal tea 3 litres 2 green tea 3 litres 2 green tea 3 litres Wine 2 glasses 3 litres 2 herbal tea Exercise workout 1Workout 2RestWorkout 3Workout 4Sprint training

10. Tips for shopping Some good tips as the food is going to be key to your success. Golden Rule : Do online shopping its faster and you will make better choices 1: Buy lots of variations of meat and fish at one go, keep in stock lots of choice so you don’t get bored 2: Buy lots of different types of fresh and frozen veg and keep stocked up 3: Buy a LOT of fresh bottled water and keep it everywhere, car, home work etc

11. Summary In a nutshell following what I have told you will get you INSANE results if you do it 100% of the time Try and batch cook or prep 1 day ahead with your food, if you are stuck without food you will make the wrong choices (trust me) If you are unsure ask in the facebook group, getting answers from other people is very re-assuring as we are all on this journey together I have tried to make this as simple as possible so hopefully you will get what I have told you and can do it without stress or worry