Burner

BURNER™
BLUEPRINT

28 Days To Burn Fat, Jack Your Energy, And Enjoy Great Food. The Burner Blueprint™ is a bio hack outlining ways to manipulate and take advantage of your body's evolutionary strengths.

 

THE BURNER BLUEPRINT™

The Burner Blueprint™ is based on a Cyclical Ketogenic nutritional program. Cyclical, meaning you cycle between periods of low or no carbs and a high carb re-feed. Ketogenic, meaning your body enters Ketosis, the process of using dietary and stored fat for energy in the form of Ketones. All the while using Athletic Alliance Burner to enhance or amplify your results.

The Burner Blueprint™ is a bare bones guide, it is not idea for everyone. It is designed to reduce body fat and maintain lean body mass quickly and easily.

Athletes that train at high intensity, several times a week, may find the carb intake insufficient.




WHO SHOULD FOLLOW THIS PROGRAM?

The Burner Blueprint™ is ideal for anyone that fits into at least one of the following categories.

  Individuals with Metabolic Syndrome of which the symptoms include; high blood pressure, high blood sugar levels, excess body fat around the waist and abnormal cholesterol levels.
  Executives or entrepreneurs who are challenged by lack of time, and are unable to devote several hours per week to training, and do not have the work flexibility to follow a ridged plan..
  Athletes looking to drop weight or make a lower weight class.
  Individuals who have struggled to control their weight with traditional low calorie diets.
  Individuals who have damaged their metabolism through repeated weight loss and weight gain (yo-yo dieting).

As always, consult a physician before starting any nutritional program. I suggest consulting a physician that is up to date on human performance and nutrition. If your doctor is out of shape or gives you the standard "eat less and exercise more" line, disregard his or her advice and find a new doctor!

How low is low carb? Generally speaking you will enter ketosis by limiting net carbs to less than 30 grams per day. Some can do it with more and some will need less. Shoot for the lower side of 30 grams.




BEFORE YOU START

Here's what you will need before you start The Burner Blueprint™ program;

Athletic Alliance Burner (120 Capsules/30 day supply)
Why? - Burner will blunt the insulin response, suppress your appetite, mobilize fat stores and provide you with some energy in the morning when your body is burning fat.
When? - Take 4 capsules per day first thing in the morning on an empty stomach.

MCT or Coconut Oil
Available at most health food, vitamin, supplement or grocery stores, if they have a natural/organic section.
Why? - MCT Oil is a medium chain triglyceride. That means it is a fat that goes into your system quickly. The purpose of this is that it provides you with energy right away and it will encourage your body to burn fat rather than glucose/carbs.
When? - 1 tablespoon first thing in the morning, AFTER you've taken Burner. MCT's are good to have with coffee or tea. Also have a teaspoon in the afternoon/evening around 6pm. This will help keep your body in a fat burning state.

Ketostix
Little Q-tip size sticks that measure Ketone bodies in your urine. Available at most pharmacies for about $8.
Why? - This will allow you to see if you are in a state called Ketosis (which means you are burning fat for energy). If the sticks are turning purple, you are burning fat.
When? - Check in the afternoon or evening, whenever it's convenient.

Groceries
You should be eating mostly fat with some protein and greens. Make sure you are stocked up on meat, bacon, butter, cream cheeses, avocados, greens, cabbage, sauerkraut, eggs, salmon, krill, mayonnaise, guacamole, etc.

*DO NOT CHOOSE LEAN CUTS. Fat is very necessary on The Burner Blueprint™ program.
*Grass-fed beef is alwasy the best choice, but is not mandatory
Why? - You need to make sure you have an adequate supply of low or sero carb food. If you are ever stuck somewhere and you find yourself getting really hungry, grab some deli meat and cheese.
When? - Whenever you are hungry or if you anticipate that you will have to go a long time without access to food.

*Bread. If going without bread is a daunting prospect for you, it's possible to find low carb bread that is high in fiber. Make sure you get 1-2 grams NET CARBS.

Preparation
Once you are stocked on the necessary items for The Burner Blueprint™ program, you should; take a "before" photo and take your weight and waist measurement. Check them first thing in the morning on an empty stomach. DO NOT check them more than once a week as there is a lot of fluctuation in between that can either discourage you or make you over confident.




WEEK 1: The Critical Week

This first week is the most difficult and if you get through it, your liklihood of success shoots way up.

Instruction - During this first week, eat as much fat and protein as you want. DO NOT GO HUNGRY. Eat whatever you want, so long as it does not have carbs.
Explanation - The purpose of Week 1 is to switch your system from carb burning to fat burning, This usually takes between 3-6 days. Exercise is a good way to burn the glycogen/carbs out of your muscles. So choose Day 1 or Day 2 to get some exercise if you are able to. If you are unable to find the time to exercise, that's ok, but it will take longer to burn through the glycogen in your body.
The Switch (Hitting the wall) - By the 3rd or 4th day, as your body makes the switch from carbs to fat, there will probably be a day where you really feel like shit; headache, cold or flu like symptoms. This is a resultof your carb addiction and it only lasts for a day. Don't be concerned by this. As you shift in and out of ketosis over the coming weeks, this nasty switch will diminish and eventually you will not even notice it. I compare this to a car running out of gas and then sputtering and running rough until the spare tank kicks in. It's worth a day of discomfort, because after the switch, life will get way better!




WEEK 2

By week 2 you will already notice a few changes.

  Your energy level should be consistently up as your body has a steady supply of fat to draw from.
  By the end of week 2 you will notice that you don't get as hungry and you are able to go without food for longer.




NOTE: 1st CARB UP RE-FEED

Plan a day out in advance when you will do your carb up. This should be after 14 days without carbs. The morning of your carb up is the best time to weight in and check your measurements. I usually find that weekends are the best, as it allows you to eat more socially and going back into the week will put you back on track.
*the first part of your day should be eating low carb as usual.



NOTE: If You Are Going To Workout

Rebound Workout: (optional, but very effective) - As I said earlier, this program can be done without working out and without any supplementation, but it is much more effective if you include them. If you choose Saturday, for example, start the day on your low carb schedule, plan for a work out in the afternoon. Twenty minutes before your workout, consume a serving of the Rocket Pre-Workout. Rocket has 5 grams of Waxy Maize that will help your body burn through the remaining glycogen, and the Creatine and Amino Acids in Rocket will provide you with energy and ATP to go through your workout. If you don't have or don't want to use Rocket, try half of a ripe banana, along with Creatine Monohydrate in a sugar free drink.



NOTE: If You Are Going To Workout

Rebound Workout: (optional, but very effective) - As I said earlier, this program can be done without working out and without any supplementation, but it is much more effective if you include them. If you choose Saturday, for example, start the day on your low carb schedule, plan for a work out in the afternoon. Twenty minutes before your workout, consume a serving of the Rocket Pre-Workout. Rocket has 5 grams of Waxy Maize that will help your body burn through the remaining glycogen, and the Creatine and Amino Acids in Rocket will provide you with energy and ATP to go through your workout. If you don't have or don't want to use Rocket, try half of a ripe banana, along with Creatine Monohydrate in a sugar free drink.

Workout - Your work out should be about 45mins in duration with a high level of intensity. Focus on compound movements like squats, bench press, deadlifts, ground to sky shoulder presses, etc. Feel free to incorporate isolated exercises for muscle groups that you want to develop. Keep your reps in the 10-15 range and sets in the 2-4 range.

Rebound (Glycogen Super-compensation) - After your workout the fun begins.

  Start off with a Hydro Pro - Protein Shake (2 scoops) and add a carb source like honey or 4-6 tablespoons of sugar.
  Following the post-workout shake, this is the time to indulge in any sugary or bread type food.
  This is the time to eat whatever you have been craving over the last 14 days.
  Your body has about a 6 hour window in which you can eat anything and it will not become stored fat.
  Apple pie, rice, potatoes, french bread, donuts, sushi - any of it is fine.
  Start off with the high glycemic foods first, and move on to whatever else is convenient or fits in socially with what you are doing.
  Stop eating about na hour before you go to sleep. *Apply common sense and DO NOT go bat shit crazy! A good rule of thumb is not to exceed 30 x bodyweight in pounds, in calories. (Example a) 200lbs x 30 = 6000 calories / Example b) 150lbs x 30 = 4500 calories). This is just a rule of thumb and the best approach is to play it by ear and indulge yourself without trying to set any eating records.

The Purpose - Rebound Re-feed is NOT A CHEAT DAY and it is not to reward yourself for your hard work. Consider it the integral part of the bio-hack and it serves a very useful purpose that will:

  Refill much of the glycogen in your skeletal muscles and liver.
  Raise your insulin at the same time that your growth hormone and testosterone levels are high.
  Reset your thyroid which will have down regulated from the lost weight and reset your metabolism to burn more calories.

With your metabolism in overdrive, for the next 4 or 5 days your body will be a fat burning furnace!



NOTE: Carbing Up Without Working Out

The effects of the re-carb are greatly enhanced by working out. Intense training creates an environment favorable to an injection of carbohydrates and your msucles are capable of expanding more when they are fully depleted by exercise. The hormonal environment created by ketosis and insulin sensitivity also has a powerful effect. Nevertheless, you will still be successful re-carbing without working out. Just make a few modifications;

  Reduce the total amount of carb up food you eat slightly.
  Avoid or limit any junk food.

Most people could continue to carb up for the following day as well, but this tends to lead to overeating and, in my experience, a second carb up day makes it more difficult to get back on track.

Physical Reactions To The Carb Re-Feed - You may have spent 2 weeks craving certain foods, but many of you will find that they no longer agree with your system. An onslaught of carbs may leave you feeling tired, cranky, bloated and hot. This is all unpleasant, but pretty normal. Feeling hot is a good thing. It means your metabolism is stoked and ready to BURN FAT.




WEEK 3

Week 3 begins the day after your carb up. Go right back on your low carb eating schedule. If you are up for it, aerobic exercise is a good way to burn through glycogen stores and jump you back into ketosis. If you haven't done so already, the 3rd week is a good time to introduce some greens such as kale or spinach or broccoli into your diet. Feel free to cover the vegetables in butter or cheese.

Week 3 Carb Re-Feed - Exactly the same as the re-feed at the end of the second week, but with one exception. Often food cravings will diminish greatly in the 3rd and 4th week. If you have not had any cravings, then try to keepyour carb up as clean as possible. By clean, I mean avoid processed, artificial food.




WEEK 4

Following the same eating pattern as Week 3, but this is your opportunity to be your own dietician. You can tweak things to your liking or to produce the results you are after. For example, you may find that you have better results with slightly higher carbs or you may function optimally with no carbs at all.

At the end of Week 4 you can do one of two things;

  Do a carb re-feed and jump back into ketosis.
  Transition into a long term maintenance program.

The power of The Burner Blueprint™ is that it does three things;

  Burner jump starts the fat burning process first thing in the morning.
  A ketogenic diet is ideal in that it pretty well eliminates the hunger pangs that kill most diets.
  It allows you to follow simple guidelines that are fairly easy to do long term. Counting the calories in everything you eat, committing to 2 hours of exercise everyday, and constantly.





NOTE: Working Out

Throughout the entire 30 days, try to incorporate movement whenever you can. Take the stairs when it is reasonable, park farther when you have time and stand, rather than sit, if it's practical. Consistent movements add up, and remember; once you are in ketosis, you are burning fat. Avoid combination of long exhaustive workouts with very low calories. This may seem like a surefire shortcut, but it will be impossible to maintain, and when you stop, you will regain fat very quickly, because your metabolism had down regulated.



NOTE: An Alternative For Those Individuals Who Would Like To Incorporate Additional Training And Exercise

Endurance training activities such as cycling or jogging are a great fit with The Burner Blueprint™. Weight training should be power training focused. This means 5 reps max per movement and no longer than 45 minutes. Suggested supplementation would be the Rocket Pre-Workout and Regen-X BCAA! During the workout. The high Leucine content in Regen-X is designed to raise insulin without carbs.



NOTE: Things That Will Derail You

  Sneaky Carbs - Carbs and sugar have crept into a lot of food that you would not expect.
  Extending Your Carb Up Day Too Long. - Sometimes people will make a carb up day into a carb up weekend and then a re-carb week.
  Unplanned Carb Re-Feeds - This usually takes the form of going off the program with a tempting food and then following that with "oh well, I might as well do my carb up now".
  Bailing Out In The 1st Week - Week 1 is the most difficult and the most critical, if you can get through the initial no carb shock and the switch from carb to fat, you will be on your way, but you have to tough it out the first week. Often, people feel the nasty effects of the switch and assume that they are one of those people that just doesn't do well with no carbs.
  Carbing Up Without Workout - This will not specifically derail you. The plan will still work without the workout, but it is much more effective with it.
  Scheduling/Planning Problems - Always have a back up plan or food source if your schedule is hijacked. When people get overly hungry or overly stressed, that's when they make bad decisions.