THE HUNGER GAMES

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Hunger Games
Playing the
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The hunger games has been primarily designed for men carrying 8+kgs of unnecessary weight.
On finishing the game (35 days), statistically, men are 8kgs lighter and benefit from the subsequent health improvements.
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1. Flick through the two info slideshows.
2. Let me know you'd like to play - via email.
3. I'll forward you the game link.
4. Dial in the menu choices, move as directed, and tick em off.
5. Every Monday I'll throw up a video/ tips update.
HG INTRO
PlayPlay
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why
what
how
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why
1. Live at your ideal weight for life, easily.
2. Re-program your optimum fat-burning metabolism for life.
3. Transform your food behaviour.
4. Reduce your risk from lifestyle induced illness.
5. You're taking the stress of food vs weight away, for good.
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what
1. Follow closely and understand why you're committing to the HG Menu.
2. Supplement the HG Menu with the 'easy' HG Action plan.
3. Acknowledge your daily menu & action compliance.
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how
1. The HG model works by satisfying your hunger with less calories than you're using.
2. Each meal drives the optimum balance of a) protein, b) fibre, c) fat, and d) Carbs.
3. Your calculated HG action intensity will depress your appetite - opposed to increasing.
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game principles
Game Laws
The
principles
practice 35 days eating a day's total caloric value lower than the daily caloric (energy) output
goal
goal: eat (in), move (out), and 'forget' about eating
reprogramming hunger
re-programming your hunger
things to know
(dietary) calorie - energy in
insulin - lowers blood sugar elevated mainly by carbohydrates
leptin - assists in releasing stored fat for energy
grhelin - drives feelings of hunger
satiation - no thought for food (energy)
energy regulation
energy regulation
Lower total calories + Lower carbohydrates =
Lower insulin + Increased leptin =
Increased (stored) fat breakdown =
Increased satiation = Lower ghrelin =

Lower hunger

The result being;
With increased energy out + lower energy in =

The ideal body composition (body fat to lean tissue).
control of food intake model
energy regulation
LANE 8 melodic house DJ set in the Lab NYC
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everyday practice
what you can expect, most days


Proper pre-meal hydration

All meals feature;

1. a protein portion ~ 40% (of total cals)

2. food high in dietary fibre ~ 20%

3. a portion of 'good' fat ~ 20%

4. some complex carbohydrate ~ 20%


everyday practice - copy
meal breakdown
% of total daily cals, and best time of day to eat
Breakfast 35% - 6am – 7.30 am

* Lunch 25% - 12.30 – 2 pm

Dinner 40% - 6 pm – 8.30 pm
* 3/7 lunch periods are fasted!
satisfying on less
'some' practice we'll be employing to satisfy your hunger on less (calories)

Choosing your protein first
Quality dietary fibre in every meal
Solids over liquids
Coffee or healthy caffeinated drinks
Adding salt to gassed water
Enjoying a little dark quality chocolate
Adding ginger and lemon
Using herbs and particularly, spices
Using smaller serving plates/ bowls
Brushing our teeth after the first serving
Lunch is our smallest caloric meal of the day
Exercising at your 50-70% of max intensity, only, daily

appetite boosters
we'll be avoiding these appetite boosters towards changing long-term food behaviour

MSG
Refined sugar
White rice
Some bread
Flavour enhanced food
Preserved food
Aroma enhanced food
Low calorie meals with little protein, fibre, and good' fat
Dehydration
Beer
Stress
Eating too fast
Little sleep

slect, shop, prep, eat
select your weekly meals choices
print the shopping list and get shopping (all prodcuts can be purchased at Woolies or Coles
prep and contain what you gotta prep
eat as directed
* family friendly: eat what is put in front of you, but serve 50% of your 'normal' serve - employ the hunger satisfaction tricks - and thank the cook.
4 key metabolic OUT
a quick note on energy 'out' pathways

3) SE - Structured Exercise
It must be rhythmic & continuous at your 60-70%/max, only, + a few spinal strength movements

1) BMR - Basal Metabolic Rate
The energy it requires to remain alive; breathing, circulation, cell production etc

2) IE - Incidental Exercise
Unstructured action; walking, driving, lifting etc

4) TEF - Thermic Effect of Food
Energy required to process food - eg; Protein & Fibre draw 30% more processing energy than Carbs which is 6% greater than fat

FINAL
Are you playing?
If you'd like to play the 35 day hunger games, including;
* The full guided menu
* The action plan
* New menu ideas and the Brad Pamp vlog each Monday
e-mail me your interest and I'll forward you the hunger games [link]

* The next game starts Monday 24th Feb - 29th Mar 2020.
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