WARNING DO NOT SKIP THE WARNING (1 of 2)

Failure to adhere to the warnings will result in temporary or permeant, debilitations or death. This is not a joke. Pink & Black means I'm serious.

Survivor Man Diet Protocal Playbook

WARNINGS (1 of 2)

1) FATAL: Refeeding syndrome. Since this diet requires very little food, your body even though it won't feel like it, is starving, for weeks at a time. To avoid this slowly build foods into your diet, starting with high protien foods like (4oz Steak, grilled Chicken, grilled fish), if you don't you risk Cardiac failure. Build bites of high protien foods slowly over the course of days, then introduce fatty foods until you are able to eat a full serving at a time. (See https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2440847/#:~:text=Refeeding%20syndrome%20can%20be%20defined,may%20cause%20serious%20clinical%20complications.)

If you accidentally eat too much you can:

1)Take athletic greens to restabilized your blood sugar levels (this isn't confirmed that it does that specifically but it helps when your heartbeat is racing just from eating)

2)workout until you can't, exhaust all of the glycogen in your muscles by doing a medium intensity intervals, resting, then repeating, until your muscles feel empty. Not tired, but empty. (Use this method if after eating too much it feels like a stick of butter in your heart)

3)drink lots of water

2) POTENTIALLY FATAL: Basic bodily experimentation. Everyone's body is different, listen to your body. Take things slow and easy to avoid damages. Pregnant women should not try it because of the unknown chemical processes happening to create a human (I'm learning why) Yada Yada Yada... any person with an illness or whatever don't try it without a good doctors approval blah blah blah...

3) This protocol excludes Omega 6 and Omega 3, and boron, if your feeling weird (usually a headache) eat these foods. Omega 3: Pills, coffee for boron.

END OF WARNING 1 of 2 END OF WARNING 1 of 2 END OF WARNING 1 of 2 END OF WARNING 1 of 2 END OF WARNING 1 of 2 END OF WARNING 1 of 2

It's starts with a question: To what extent can you starve yourself without experiencing the negative mental or physical aspects of Starvation.

Answer: To a great extent.

Workout experiment #17 - Starvation without experiencing the negative and annoying mental and physical parts... Aka: 

"The Survivorman Protocol"

1. Breakfast~8am: Pu'erh tea 8oz

2. Workout: 40mins after drinking pu'erh tea for atleast 15mins. Burn 300 - 600 calories to be in a complete calorie deficit.

3. Lunch~1pm or 2pm: Athletic Greens + Vitamin D3 +K2 drops, and 1-3 teaspoons of MCT oil with a bite of fatty food

4. Dinner~5pm or 6pm: 25g-50g of whey protien shake (or your favorite protien shake)

5. Water ~ Throughout the day: 1 liquid iv stick in 33oz water bottle

6. Sleep: Your optimal number, every night, no less. (If you dont know test it, guide to test: 7hr, 8hrs, 10hrs, 12hrs, then calibrate)(bedtime 10pm in bed by 9pm)

7. Cup of Coffee for Boron atleast every other day

8. (Fade in with regular food(1 week less food each day), fade out with high protien meats(more meat each day, for the love of God just the meat)(or any high protien low carb, low sugar item, beans should work, but I didnt test if beans would work as a viable substitute)

Superman = a lot of small workouts over time

Annotated notes:

*some of my notes might be out of order, I would suggest read the entire thing before looking to see what something means, because I probably explain it later, so just keep tabs on it lol* (having a 3rd party editor for this would be cool, now that I think of it I bet I can find one on fiver "Alexa open a word document titled expierement #724, The five dollar pocket editor"

Some of the () & {{{}}}} are used generally to indicate where the note starts and finished, and when I'm adding additional personal notes, but it probably isn't consistent. I tried to clean it up, but generally there are probably still errors.

The annotated version:

1. Breakfast~8am: Pu'erh tea 8oz *(ideally wait 40min so the fat burning starts before working out){{I'm running test to see if this tea, will help with replenishing glycogen storage in the muscles, so im not sure if its better to drink the tea before or after workouts, I choose before, with the intent to use the fat quicker}}

2. Workout: 40mins after drinking pu'erh tea for atleast 15mins. Burn 300 - 600 calories to be in a complete calorie deficit.* (I haven't gotten to the burning 300 to 600 calories yet, I'm going to test that in another expirement because I didn't workout for a long time and doing 600 can cause issues, rn im buring 90-100 calories or more in my workouts. Because the basis of following the full survivorman protocall requires buring more calories than you eat, so you're in a -25 calorie or more deficit, it's like you didnt even eat anything for the day. But right now, I would consider the use of the protocall as more of a framework, because im unable to currently do a consistant hour run for a week without injuries, I have a few plans that could circumnavigate that issue, and im also building it up) (ideally the activity should increase your heart rate, and get you regularly out of breath) {{I did Sprints, Calisthenics {I built up to so far 14 push ups, 4 pull ups, 20 squats, and im also doing sprints until slightly beyond exhaustion, } (it's important that you are becoming stronger so you can tell if your body is building muscle, or if it's eating it away. It still could be eating it but not all of it, and that's the important part) {{Studies fro PNOE metabolic testing, says the optimal fat burning heart rate is 135bpm with a medium intensity over medium to long time, {{I YouTubed a 135bpm metronome and regularly checked my heart rate to see if it was around that pace, this part can be skipped but it is kinds cool to do on the fly}}}..... Hot shower (it helps to have a hot shower after a workout so it prolongs the stimulation signals and inflammation signals, that your muscles are telling your brain it needs to be repaired/build muscle in this area. Because it's actually inflammation that signals the brain to build muscle (Andrew Huberman Podcast ep: Science of muscle growth, ....) Stretching for atleast 15mins during the off days and partly after a workout (this will just help with muscle performance letting you body be more elastic so it can generate more explosive power when needed (I was told by a very strong and flexible person that it's like being able to use a longer rubber band to stretch the same distance, it's easier if the rubber band is much longer, to my knowledge it is not confirmed by science*)

3. Lunch~1pm or 2pm: Athletic Greens + Vitamin D3 +K2 drops, and 1-3 teaspoons of MCT oil with a bite of fatty food. (The MCT oil and the Vitamin D and K oil is best absorbed into the body when you eat it with fatty foods (lasagna, steak, walnuts, sea bass, tofu, sauce, or any food with a high natural fat content) . The MCT oil protects the muscles during a fast and also reduces your cravings and feelings of Starvation, while providing yhe body with energy while not really getting in the way of burning fat. It impedes the fat burning process a little but it also protects your muscles and gives you fewer cravings overall, well worth the price. The Athletic Greens and Vitamin D3 + K2 are just so you have every nutrient available. Although I would add a banana or a few bites of a banana because the athletic greens assumes you'll be eating something that used to be alive (plant or animal) and a banana has what the athletic green doesn't (Silicon for bones, Vanadium for DNA, it doesn't have a lot of Boron (coffee), iron (in eggs, chicken, beef, spinach, dark chocolate, beans). Also make sure you get omega 3 (Walnuts, salmon, ribeye steak, oysters are my favorite sources for omega 3 and 6). You may/(likely will) become deficient in some areas, without realizing, so I would suggest eating bites of a variety of food during lunch or dinner period. {{If I became deficient it didn't feel that bad. I also ate sautéed mushrooms, non-fried oysters when the opportunity presented itself}} {{{also use code ROGAN or JOE ROGAN or JOE at checkout when you order athletic greens (the non travel pack one), to get 5 days extra supply and a year's worth of vitamin D3 & K2 for free}}}

4. Dinner~5pm or 6pm: 25g-50g of whey protien shake (or your favorite protien shake) (or more if you'd like) (high protien keeps you feeling full for longer, and its great to give your body the nessesary tools while you sleep to replenish and repair damage which builds muscle... It's also important to have muscle so you passively burn fat throughout the day at higher than your normal levels, because the body spends more energy to keep muscle than it does to keep fat){{if you do decide to substitute the whey protien shake make sure your substituting a protien shake with all 9 essential protiens atleast around the same percentages of a whey protien shake to get the same effects as whey protien, to understand why its not on the food lable ask to see my presentation on "The lack of helpful consumer information on gaming laptops" but basically when it comes to the small but very important information in the consumer world it's completely left out, due to poor managing of critical information but it isn't too serious, it's just annoying to do the extra research sometimes lol) {{{I chose dinner time to work in high protien foods back into my diet so I can eat a little bit more of regular foods in 3-4 days from when you introduce the high protien food. When I was unsure how a food would react to my body I choose lunch time to test food, because the athletic green acts as a defacto reset button, and if you need to run to get rid of fatty heart syndrome you can}}}}

5. Water ~ Throughout the day: 1 liquid iv stick in 33oz water bottle ( that equals 8 cups of water for your day. 1 liquid iv in a 16oz water is equivalent to 48oz (6 cups of water), and then you add an additional 16oz to make the equivalent of 8 cups of water. This also takes care of your electrolytes, which will result in less cramps. Electrolytes help your body move nutrients and electrical signals around the body, and in and out of cells. Water acts in part as a lubricant for the body to carry out its normal functions (macro and microscopic functions, from muscles being lubbed to cells being full of water, ready to distribute energy for food). {{But this doesn't mean the more the better, there is a balance, I want a way to find out how much water is being utilized in the body, because I want to test at which point does adding water hurt the bodily functions and what is the minimum amount of water to function at "normal" healthy levels, because at a certain point you pass out, ive seen it happen right in front of me but the guy in question drank 5 48oz just during school, who knows how much he drank at home, but he passed out at the front of the class from a standing position, but that's an ungodly amount of water I don't want to reach lol)}}} {{{also my favorite liquid iv flavors are: Tangerine, watermelon, passion fruit, and lemon ginger. I would suggest for new buyers to pick flavors they like, but would also like it is was salty. Electrolytes are salty so every liquid iv taste a little to very salty.}}}

6. Sleep: Your optimal number, every night, no less. (You will notice the majority of your gains after a good night's rest, you have to get sleep, if you don't you run the risk of a lower efficient body to carry out the nessesary functions to maximize weight loss. And your body will hold onto fat if you are Sleep deprived, effectively nullifying the protocal. No sleep = less weight loss. Sleep also helps the body make repairs, to boost you mentally and physically for the next day. {{I try to be laying in my bed at 9:30 and have no phone in my hand by 10:00pm, and I have my phones light on low brightness with the orange light, for my lamp I covered it in a red tape to produce red light when I read before bed it's a very deep red. Its the same glow that darth vader light saber gives very red, because blue light essentially wakes you up. On days where there is too much light I cover my eyes and ears with a pair of soft pj bottems, sleep is critical}}}

Interesting notes (extra weight loss, psychological play, interesting notes)

1. The protocall also uses muscle as a passive fat burner. Since the upkeep of muscles is greater than that of fat, the building of muscle will give you a slight increase in fat loss

2. Ease yourself in and out of food to stay safe

3. Phycological Play: how to full without food. Just drink 16oz-32oz of water before your lunch, or dinner. (It's probably best to drink pu'erh tea just by itself)

4. Phycological play: if the pain I too great (which their shouldn't be any other than slight discomfort occasionally when transitioning, in and out the protocall) distract yourself with TV shows, movies, music, productivity and/or activity

5. You can do parts of this protocall as a framework and eat normally (unless you have pu'erh tea, you have to fast with pu'erh tea, personally I don't eat for 4-5 hours on average after the last sip of the tea)

6. Doing the protocal is a great way to test foods by eating very little of the food in question during lunch (1pm -2pm), or dinner (5pm-6pm)(just guide lines) to see how your body reacts (I found out pretzel bread makes my stomach ache, and any bread substance makes me feel bloated)

7. When you eat anything your body is usually able to use it in 40min (give or take.)

8. I didn't start doing all of this all at once, I started sloppily doing just the tea, athletic greens, and protien, while still eating normally but skipping breakfast, until I decided a week later to really kick it in full drive. Ease in with one thing at a time if you have to. BUT DO NOT DRINK PU'ERH TEA AND EAT WITHIN THE SAME MEAL, Ideally wait atleast 3hrs, after my expirence of having Butter heart weird body feeling syndrome (BHWBFS), after drinking pu'erh tea, eating ribs and fried shrimp and an entire slice of Carlos bakery rainbow cake, I had the BHWBFS for 1.5 weeks and nearly took myself to the hospital, until it went away on its own. Don't eat alot, idealybeat nothing and drink pu'erh tea.

9. How to deal with Butter Heart Weird Body Feeling Syndrome (when you have it it feels like a stick of butter is in your heart and your body feels a little bad) , 1) sprints and push ups (or your favorite exersise) with regular breaks until your muscles are empty

10. Feel free to add and subtract based on your own judgments let me know what you were trying to do and what happened, I'm interested 

11. Avoid anti-inflammatory stuff because I might seriously reduces the inflammation signals that get sent to your brain from your muscles, thus reducing your possible muscle gains.* (*this isn't confirmed)

12. Kambucha may help further reduce your intake of calories if you drink it before eating desserts to reduce calories absorbed (the EAT Smart book stated the enzymes and other things in the kambucha might just digest or tear apart sugars, protiens, and carbs beyond repair and your body isn't able to use it so it just gets pooped out. Seems legit lol, but that is going to be further explored in workout expierement #18 - Can diet pills from planet X be made? {{Its a long story why its named that lol}})

13. The first few days after a complete food loss, it feels a little weird to not eat food and not be hungry. You'll want to just put food in your mouth even though you're not hungry. You might just want to chew something. If you ignore it to goes away in 3 days, distract yourself if you have to. Other wise feel free to listen to it, Mayne something else will happen if you did.

14. It might be a good idea to chew almonds if you do eat food to keep your teeth from becoming "soft"/sensitive

15. Playing with fire = Things I don't recommend without safety understanding during the extreme no foods or bites of food periods, if it gets to that, even a few bites of a dessert can increase your resting heart rate to +90bpm this is how people died of heart failure from the refeeding syndrome, but imagine jow crazy it would feel eating the whole thing, a sudden carb shock to their system will result in a faster heart rate and uncomfortability, this should be fine as long as you dont continue. Drink water, light exercise, and maybe athletic greens to reduce the weird feeling. {{I ONLY DID THIS TWICE}} but to have dessert during the more intense no foods day. After you have finished the lunch or dinner protocall portion, drink 16oz of water and take a bite of the dessert, chew it, and then spit it out to savor the tatse. This is the same actions as someone who is bulimic, but they have a poor self image and addictive personality, if you think you might have these it's suggested to not try it. Again I only had done this twice, just to not raise my heart rate and get that weird carbs sugary slow feeling. But essentially if you have any body image issue avoid this method unless youbare prepared to check yourself into a hospital that solves this problem (fire emojis mean playing with fire, things that I don't recommend even for myself, because it's unknown what they outcome could be, usually not good, you might be fine, its unclear. )

16. {{{Smelling delicious foods feels better even when I'm not feeling hungry}}}

17. It's a great way to eat different foods at lunch or dinner to see how it effects your body

18. Being in the shivering cold and extreme heat (drink water, avoid heat stroke, run near grass to fall on if it happens, be in a high visability area, ideally 20 houses can see you run) burns extra calories

19. I think this workout expierement protocal is pretty good, I'm sure it can be made better (i alresdy found ways it could be), but it will be a while for me to really get this thing to be nearly perfect by myself, because I have so many other workout expierements that I want to try, some of them based off aspects of this very protocal and others completely new. So feel free to make this better.

20. EWLT: standing as much as you can

If something isn't clear feel free to ask questions.

Epsilon7workouts

May 17 2023 05/17/023

• 1 downward progression pull up

• 10 squats

• 15 second plank

• 10 seconds ab v hold

• 6 push ups

• 

• Some ez progression dips

• 10 squats 

• 

• 5 push ups

• Squats

May 18th 2023 

• 10 push ups

• 10 squats 

• V sit position 10 seconds

• Plank 30 sec

• Downward progression pull up

• Crawls?

• .

• 10 push ups

• 10 squats 

• V sit position 10 seconds

• Plank 30 sec

• Downward progression pull up

• Crawls?

• +shrug hold of pulk up bar

• +held as long as I can

• .

• 5 push ups (highly caffinated, 2 cups of coffee and b12)