TCMDO 4 Day Diet Template - Amazon Web...

Copyright © RMAX.tv Productions 2010

“Your biochemistry contains the imprint of the Universe: the micro of the macro. Like galaxies, the leaves on a branch, a nautilus shell, or even the configuration of your brain, a "golden mean" echoes through all of Nature's architecture. This Fibonacci

sequence influences your physical peak performance and your very optimal experience as a human being.” - Scott Sonnon

The TACFIT 4 Day Diet is a radical departure from typical nutrition plans and fad diets. You may find our "transitional approach" to nutrition confusing at first, simply because the concept is unfamiliar to you.

Remember: the purpose of the 4 Day Diet is!to sync your biochemistry up with your actual nutritional needs. The 4 Day Diet does not follow!the typical approach of nursing you through energy lulls with carbs and stimulants. Instead, you are!front-loading your nutrition in advance of the training demand you're about to impose.

The following!pages present!an example of how the 4 Day Diet might look in a typical microcycle. Use it as a guideline and leave room for flexibility,!variation and modification. This sample has been taken from Coach Sonnon's personal training diary. Before adopting any new eating plan,!have blood work performed to determine the presence of vitamin and/or mineral deficiencies,!receive professional guidance on restoring nutritional deficits, and get clearance from your health care team to proceed.

TACFIT 4 Day Diet Template

TACFIT 4 DAY DIETWho Dares Wins!

Disclaimer: The information in the TACFIT 4 Day Diet Template is presented in good faith, but

no warranty is given, nor results guaranteed. Since we have no control over physical conditions

surrounding the application of information in this book the author and RMAX.tv Productions

disclaim any liability for untoward results including (but not limited) any injuries or damages

arising out of any person!s attempt to rely upon any information herein contained. The

information described in the TACFIT 4 Day Diet Template is for information purposes, and may

be unsuitable or even dangerous for some people. The reader should consult a physician

before starting this or any other diet.

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arising out of any practice, instructions, or other activity related to the information in the TACFIT

4 Day Diet Template

Attention: Nothing within this information intends to constitute an explanation of the use of any

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This site and its officers and employees accept no responsibility for any liability, injuries or

damages arising out of any person!s attempt to rely upon any information contained herein.

Consult your doctor before using the information contained in the TACFIT 4 Day Diet Template.

Use the information contained in the TACFIT 4 Day Diet Template at your own risk.


“We live in a fluid body: a fascial balloon encasing synovium and ground substance animating and feeding us. Without daily mobility, we have no nutrition. Have the best diet in the world but without total mobility, we're literally being starved to death.

Mobility is the only way to recover from any activity - sitting or sprinting - and unearthing the energy entombed in your compressed tissues..” - Scott Sonnon

TACFIT Diet Day 1 No Intensity Cleanse:

• 0600: Joint Mobility Session

• 0630: one banana, and a glass of ruby red grapefruit juice plus one teaspoon of greenfood supplement. I use Ultimate Synergy, though it!s expensive and difficult to find. 1 cup of black tea. I also add glucosamine supplementation.

• 0900: three satsumas or clementines and a double shot of wheatgrass, one glass of water


• 1100: Anti-Oxidant Smoothie: tomatoes are a great ingredient because of their antioxidant properties. Men in particular should add tomatoes to their diet to help prevent prostate cancer. Ingredients:"2 cups (chopped) tomatoes, 1/2 cup tomato juice, 1/4 cup apple juice, 1/2 cup carrots, 1/4 cup (chopped) celery, tabasco or hot sauce to taste, 2 cups ice

• 1200: one glass of water

• 1330: Green Protein Smoothie: Ingredients: 1"carrot (chopped), 4 florets of broccoli, 2" handfuls of spinach, 1 apple (chopped), 2"oranges (peeled and quartered), orange juice to dilute.

• 1500: 1 small bag of carrots with hummus dip, cup of spiced tea and one glass of water

• 1730: Spinach salad with 1 handful of chopped walnuts, 1 handful of cranberries and 2 tablespoons of vinaigrette dressing. One cup of green tea.

• 1830: one small bowl of dates and 1 cup of spiced tea

• 2000: Joint Mobility Session and one glass of water

• 2200: one cup of chamomile tea or herbal “sleepy” tea.

• 2300: RESET breathing pre-sleep



“Specificity isn't tendency but a law. Every action repeated causes a specific adaptation. Not just becoming chair-shaped, but even "fitness" itself. Each exercise creates positive

adaptations, but also over-specificities which, if not specifically compensated for, cause diminishing returns, then plateau, followed by regress, pain, injury illness and

eventually death.” - Scott Sonnon

TACFIT Diet Day 2 Low Intensity Balance:


• 0630: 2 organic eggs soft-boiled over a handful of spinach, with a small bowl of oatmeal (with raisins and cinnamon), a glass of ruby red grapefruit juice, and a cup of black tea. I will add 6 tablets of Wellness Formula to help support my immune system, tissue repair and to process and ship-out toxins.

• 1000: 1 cup of green tea or one cup of kombucha cold tea, one handful of raw almonds or baked walnuts for variation

• 1130: Joint Mobility Session and one glass of water

• 1200: Smoked Salmon Egg Salad filled Tomato: Ingredients: 4 large hard-boiled eggs (use higher omega-3 eggs, if available); shells removed, chopped, 2 small stalks celery, finely chopped, 3 tablespoons finely chopped red onion, 4 ounces diced smoked salmon, 1/4 cup light mayonnaise, 1/2 teaspoon dill weed (dried) or 1 tablespoon fresh dill, chopped, Salt and pepper to taste, 8 medium tomatoes, tops cut off and hollowed out. Preparation: 1. In a medium bowl, combine chopped eggs, celery, onion, salmon, and mayonnaise. 2. Season with dill, salt, and pepper. Refrigerate at least 2 hours to allow flavors to combine. 3. Spoon egg mixture into hollowed-out tomatoes. Cover well and refrigerate until ready to serve. Makes 4 servings.

• 1230: light walk or digestive mobility session

• 1330: glass of water or cup of black tea

• 1630: 90 minutes low intensity yoga session, one glass of water

• 1815: Strawberry, Avocado & Grilled Chicken Salad: Ingredients: Salad - 1lbs container California strawberries, hulled and quartered, 2 grilled boneless, skinless chicken breasts, cut into bite-size cubes, 1 firm but ripe avocado, peeled, pitted and cubed, 1/2 cup chopped pecans, toasted; Dressing: 2 tbsp. orange juice, 1 1/2 tbsp olive oil, 1 1/2 tbsp lime juice, 1/4 tsp salt; Directions: Place all salad ingredients in a large bowl. Whisk together dressing ingredients and drizzle over 3 handfuls of organic baby spinach salad; toss lightly.

• 1845: light walk or digestive mobility session, one glass of water

• 2000: one cup of herbal tea, spiced, decaf





“There is a myth in sports of taking the day off before a big event. But due to the nature of our biochemistry, we only make use of a "day off" 3-4 days after; and to have a truly "peak" performance, we must prime the engine the day before. To climb the peak of

a mountain, prepare the day before.” - Scott Sonnon

TACFIT Diet Day 3 Moderate Intensity Carb Load:


• 0630: 1-2 cups oatmeal with raisins, currants, crushed walnuts, 4 baked tomatoes (Slice your tomatoes in half. Put them

in a baking dish, cut side up. Broil at medium heat for 10 minutes. Remove from oven. Grate the cheddar, and pile on top

the tomatoes. Return back under grill or broiler for a minute or two, till the cheese is bubbling. Remove from oven,

sprinkle with a few dashes of Worcestershire, and serve piping hot) - over 2 handfuls of spinach leaves. One glass of ruby

red grapefruit juice plus one teaspoon of greenfood supplement. I use Ultimate Synergy, though it!s expensive and

difficult to find. 1 cup of black tea.

• 0700: light walk


• 1000: Moderate Intensity Exercise Session, 2 glasses of water

• 1100: Power Veggie salad: 3 handfuls of spinach (salad) with 2 sliced hard boiled egg, 1/4 cup corn, 1/4 cup peas, 1/4

cup red pepper, 1/8 cup shallots, 1/4 cup garbanzo beans, 2 tbls currants, 1 floret of chopped broccoli, 1/4 cup red beets,

1/4 cup cherry tomatoes, 1/4 cup of orange slices, 2 tbls of sunflower seeds, 2 tbls cashews. 2 tbls lemon vinaigrette. 1

glass of water.

• 1330: one cup of black tea and/or one glass of kombucha tea, cold


• 1600: Joint Mobility Session, or light walk

• 1700: Crispy Swiss Chard Cakes with Spinach: Ingredients: 3 tablespoons unsalted butter, 2 shallots, minced, 1 garlic

clove, minced, 5 pounds Swiss chard (about 3 bunches), thick stems discarded, Salt and freshly ground pepper, 1/2 cup

all-purpose flour, 1/2 cup cornstarch, 1 1/2 cups"panko"or coarse dry bread crumbs, Dijon mustard, for brushing, 1 pound

baby spinach, 1/2 cup pure olive oil Preparation time:"90min - In a large pot, melt 2 tablespoons of the butter. Add half of

the minced shallots and all of the garlic and cook over moderate heat until softened. Add the Swiss chard and cook,

tossing, until wilted. Transfer the chard to a colander and let cool. Press out as much liquid as possible and coarsely

chop. Season with salt and pepper and press the chard into 6 patties.

• In a small bowl, whisk the flour with the cornstarch and 1 teaspoon of salt. Sprinkle the mixture onto a work surface and

set the chard cakes on top. Turn the cakes, pressing and squeezing them into compact patties and working in a little of

the flour mixture as you go.

• Spread the"panko"on a plate. Brush the tops of the cakes with mustard and invert them one at a time into the"panko.

Brush the bottoms with mustard and sprinkle"panko"on top; press to adhere. Transfer the cakes to a wax paper–lined

plate and refrigerate until firm, about 20 minutes.

• In a large skillet, melt the remaining 1 tablespoon of butter. Add the remaining minced shallot and cook over moderate

heat until softened. Add the spinach and cook, tossing, until wilted, about 5 minutes. Transfer the spinach to a colander

and press out as much liquid as possible. Return the spinach to the skillet. Season with salt and pepper. Keep warm.

• Heat the olive oil in a large nonstick skillet. Add the chard cakes and fry over moderately high heat, turning once, until

golden and crisp, about 6 minutes. Spoon the spinach onto plates and top with the chard cakes. Serve right away.

• 1930: one handful of dates and almonds, plus cup of green tea

• 2200: one cup of chamomile tea


“Don't let your muscles lie to you; you'll get better results keeping good form. As muscles fatigue, you cannibalize mental function, allowing gross motor function to dominate performance. But exercise is a high skill. Go as far as your technique

can hold. Farther is a waste and danger. Exercise is an act of meditation under chaos. Hold the technique in your mind and body so the spirit can push to its

unlimited depth.” - Scott Sonnon

TACFIT Diet Day 4 High Intensity Protein Plus:


• 0630: 4 eggs scrambled with 4 strips turkey bacon, 2 pieces of Ezekiel bread with 2 tbls of peanut butter. 1 cup black tea. 1 glass of water. Plus 3-6 capsules of Essential Fatty Acids and fish-oil from Udo supplements.

• 0700: light walk

• 0900: High Intensity Exercise Session

• 1100: Healthy Turkey Chili: Ingredients: 2 tbls virgin olive oil, 2 pounds ground turkey, 2 cans chili beans, 2 cans black beans, 1 quart home canned organic tomatoes or two large cans of seasoned tomatoes, 2 tablespoons prepared mustard, 2 teaspoons garlic granules or 2 cloves fresh garlic (to taste), 1 small white onion chopped, 4 fresh chilies or two jalapeño peppers or both, Salt and pepper to taste, # cup shredded sharp cheddar cheese. Preparation: Brown turkey in olive oil in a 3 quart non-stick pan or cast iron Dutch oven and drain off liquid or simmer uncovered until liquid evaporates. Browner (crisper) meat adds more meat flavor. Add tomatoes, beans, and spices and simmer on low for 1 # hours sprinkle with a little cheese and serve. Makes 8 servings.

• two glasses of water.

• 1430: one glass of black tea or one glass of kombucha tea, cold



• 1730: Herbed Grilled Salmon"Recipe: Ingredients: Vegetable oil spray, 1-1/2 pounds boneless salmon filet about 1-inch thick (large end preferred), 1 lemon (zested), 2 Tablespoons white wine, 1 teaspoon butter, 1/2 teaspoon kosher salt, 1/2 teaspoon onion powder, 1/2 teaspoon garlic powder, 1/2 teaspoon lemon pepper, 1/2 teaspoon dried oregano, 1/2 teaspoon dried basil, 1/2 teaspoon dried dill weed, 1/4 teaspoon Hungarian sweet paprika

• Preparation 25 minutes: Preheat grill to high heat. Make a tray out of a doubled-length of heavy-duty foil large enough for the salmon filet, by folding a long piece in half and folding up all four sides, with the dull side up. (The shiny side reflects, so you want it down so as not to burn the food.) Spray the entire inside of the foil tray liberally with cooking spray. Place the foil tray on a platter or metal tray to transport to the grill.

• Place the salmon filet in the foil tray skin-side down (or boned-side up if it is skinned). Zest lemon over salmon and sprinkle with white wine. Spread top of salmon with the butter.

• In a small bowl, mix together kosher salt, onion powder, garlic powder, lemon pepper, oregano, basil, and dill weed. Sprinkle the mixture evenly over the top of the salmon, then top with the sweet paprika.

• Place baking pan with foil tray on hot grill. Transfer the foil tray to the hot grill. Cook in a hot covered grill for 10 minutes per inch of thickness of the fish filet. Do not overcook or it will be dry and unpalatable. Turning is not necessary. Salmon is done when it turns a light pink color throughout and feels firm when pressed gently with the back of a fork. Whitefish is done when it turns opaque. This method works best with large, thick filets. Use a spatula to lift the salmon away from the skin to serve. Garnish with lime slices, if desired.

• If you are unable to grill the salmon, preheat your oven to 475 F. Leave foil tray on the baking sheet and bake about 15 minutes, or until done."

• Serve with Roasted Vegetables: Ingredients: 12 oz Carrots peeled, 12 oz Celery root, peeled, 8 oz Turnips peeled, 8 oz Parsnips peeled, 12 oz Waxy potatoes peeled, 8 oz Butternut squash peeled and seeded, 12 Shallots peeled, 12 Garlic cloves peeled, 4 oz Olive oil, 1 1/2 tsp Dried thyme, 1 1/2 tsp Coarse salt, 1 tsp Coarsely ground black pepper; Directions Cut the carrots, celery root, turnips, parsnips, potatoes, and squash into 1-in dice. Place these cut vegetables, plus the shallots and garlic cloves, in a baking pan. Pour the olive oil over the vegetables and sprinkle with the thyme, salt, and pepper. Toss or mix until the vegetables are well coated with oil. Add more oil if necessary. Bake at 375°F for about 45 minutes, until the vegetables are tender and lightly browned. Turn or stir the vegetables several times during baking so that they cook evenly. Do not allow them to become too browned, or they may be bitter.

• 1930: 2 handfuls of almonds, one cup of spiced tea, decaf

• 2100: one cup of chamomile tea


TCMDO 4 Day Diet Template - Amazon Web...

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