Advanced Training Periodization & Frequency To Maximise Protein Synthesis PROTEIN SYNTHESIS & ADD 200-300% MORE MUSCLE IN HALF THE TIME!

AS YOU CAN SEE, THIS ALLOWS FOR UP TO 200-300% MORE GROWTH ON THE 20 WEEK MASS PLAN

  • 20 Week Mass includes all the tools to maximize growth, including meal plans specific to your bodies requirements.
  • Over 20 highly advanced, done-for-you workouts to maximize every second at the gym.
  • Complete food list, shopping list and macro plan allowing you to completely tailor your diet or simply follow the done-for-you meal plans provided.
  • Advanced Training techniques teaching you how to maximize growth in EVERY exercise. No more mindless training – we only train for results.
  • Advanced Pre, During & Post workout supplementation to maximize performance, growth, recovery and anabolic hormones.
  • HIGH FREQUENCY
  • INCREASED VOLUME
  • INCREASED CELL SWELLING
  • SATELLITE CELL PROLIFERATION (NEW MUSCLE)
  • WORK ALL AREAS OF THE STRENGTH CURVE
  • WORK NEW, UNTOUCHED AREAS OF THE MUSCLE FIBERS
  • MIXED REP RANGE TO TARGET MECHANICAL & METABOLIC STRESS
  • INCREASE IN ANABOLIC HORMONES
  • APPROPRIATELY PERIODIZED TO MAXIMIZE MASS GAINS
  • TAILORED SUPPLEMENT PROTOCOL TO BUFFER ACIDOSIS
  • SCIENTIFIC SUPPLEMENTS TO AID IN RECOVERY & GROWTH

SPECIFICALLY DESIGNED FOR:

  • Males and Females who want to add lean mass using the most advanced scientific methods, without any of the fat gain.
  • Hard gainers who struggle to add lean mass and improve their physique on a monthly basis.
  • Advanced trainees and bodybuilders who have mastered the basic principles and now need advanced workouts.
  • People who want to utilize hardcore techniques and secrets used by world famous bodybuilders and physique athletes.
  • People who want to get big quick, without steroids.
  • People who need an advanced done-for-you plan that they can simply implement and apply for rapid results!

Add Lean Muscle While Eating

Delicious Food Everyday!

in fact, these foods play a key role

IN THE UNIQUE PLAN

After 8 years of training and being a coach / trainer myself I can say this is one of the most complete and advanced plans I’ve ever tried. In 20 weeks I added 18 LB of lean mass while keeping my abs and maintaining 11% body fat – thanks for the great program Rudy!*

*Results vary depending on starting point, goals, and effort.

I’ve tried practically every program and technique out there and this was the hardest but most rewarding by far. After the 20 week I added 25LB and kept lean thanks to the meal plans and supplement protocol. It’s great value and I recommend this to anyone who can work hard and is serious about gaining muscle.*

*Results vary depending on starting point, goals, and effort.

After years of bodybuilding and working with the worlds experts I can say 20 week mass is one of best plans I’ve ever followed, for a fraction of the cost. The workouts are brutal but the end result is amazing. I’ve probably made more progress in 20 weeks than I have in a whole year haha.*

*Results vary depending on starting point, goals, and effort.

After 8 years of training and being a coach / trainer myself I can say this is one of the most complete and advanced plans I’ve ever tried. In 20 weeks I added 18 LB of lean mass while keeping my abs and maintaining 11% body fat – thanks for the great program Rudy!*

*Results vary depending on starting point, goals, and effort.

I’ve tried practically every program and technique out there and this was the hardest but most rewarding by far. After the 20 week I added 25LB and kept lean thanks to the meal plans and supplement protocol. It’s great value and I recommend this to anyone who can work hard and is serious about gaining muscle.*

*Results vary depending on starting point, goals, and effort.

After years of bodybuilding and working with the worlds experts I can say 20 week mass is one of best plans I’ve ever followed, for a fraction of the cost. The workouts are brutal but the end result is amazing. I’ve probably made more progress in 20 weeks than I have in a whole year haha.*

*Results vary depending on starting point, goals, and effort.

INDEPENDENT RESEARCH STUDIES VERIFYING THE
UNIQUE & ADVANCED METHODS IN THIS PLAN!

INDEPENDENT RESEARCH STUDIES VERIFYING THE
UNIQUE & ADVANCED METHODS IN THIS PLAN!

What’s Included in 20 WEEK MASS?

SCIENTIFIC 30 PAGE MASS BUILDING MANUAL

This complete guide provides all the information you need to continually add lean muscle . In this 30 page guide I breakdown the principles that 20 week mass was built upon, including commonly asked questions, nutritional adjustments tailored to you, advanced training variables, advanced supplement protocols, workout nutrition strategies, how to tailor your diet, how to optimize training frequency and more!

WEEK 1 – 3 WORKOUTS

All your workout plans for week 1 – 3, including exercise structure, tempo, sets, reps, workout nutrition structure, execution tips and more. Each workout comes with specific exercise tips and execution points and utilizes advance training variables for rapid growth.

WEEK 4 – 6 WORKOUT

All your workout plans for week 4 – 6, including exercise structure, tempo, sets, reps, workout nutrition structure, execution tips and more. This plan focuses on a 4 day high volume rotation and utilizes giant sets, accommodative resistance, intra-set stretching and rest pause sets to maximize muscle growth.

WEEK 7 – 10 GVT WORKOUTS

Utilizing advanced German Volume Training and Intra-Set Stretching. This includes exercise structure, tempo, sets, reps, workout nutrition structure, execution tips and more to elicit high amounts of cell swelling, metabolic stress and muscle fiber hyperplasia (growth of new muscle fibers)!

WEEK 11 – 15 WORKOUTS

An advanced Wave Loading Protocol targeting each muscle group twice per week with high volume and a varied rep range to target all mechanisms of hypertrophy. As with the other workouts it breaks down every exercise with specific reps, tempo, rest time and execution tips.

WEEK 16 – 20 WORKOUTS

Termed the “Retirement Plan” during initial trials this was by far the most brutal workout plan in the package and possible the most brutal training block you will ever face. With over 60 sets on certain days this advanced protocol utilizes Supersets, Dropsets, Cluster Sets, Accommodative Resistance and Strength Curve Manipulation to elicit massive amounts of growth. As with the other workouts it also includes sets, reps, rest, tempo, technique and execution guides.

7 DAY MASS MEAL PLANS & MACRO LIST

A detailed 7 day meal plan tailored to your calorie needs and body mass. Includes the complete macros for EVERY ingredient and meal making it easy to swap foods around to meet your needs and personal preferences. Also contains a complete pre, during and workout nutrition plan and macros for over 100 recommended foods.

MACRO & WEEKLY SHOPPING LIST

A complete lean mass shopping list with macros for every food and all the quality protein, fat and carbohydrate sources around. Also includes a comprehensive list of condiments (with macros), sauces and spices with their suggested use to make clean food tasty!

BONUS: 20 PAGE INSULIN SENSITIZING GUIDE (RRP $9)

This Advanced Insulin Sensitizing Guide will give you the latest scientific tools to help you optimize your nutrient portioning ability. This is important during 20 Week Mass and for long term body composition, helping you utilizing carbs for fuel and muscle growth while avoiding excess fat gain.

BONUS: THE BEST HIIT WORKOUTS (RRP $15)

These short and sharp HIIT workouts help you keep the fat off while increasing fitness and health, just for 5 minutes per day.

BONUS: ULTIMATE ARM WORKOUTS (RRP $15)

5 highly advanced arm workouts tested on 100’s of people. Ready for you to add in after the you’ve finished the 20 week mass protocol.

BONUS: ADVANCE TRAINING VARIABLES BLUEPRINT (RRP $9)

Utilizing advanced German Volume Training and Intra-Set Stretching. This includes exercise structure, tempo, sets, reps, workout nutrition structure, execution tips and more to elicit high amounts of cell swelling, metabolic stress and muscle fiber hyperplasia (growth of new muscle fibers)!

ACCESS TO THE

PRIVATE FB GROUP

Not only will you get my free high protein recipe cookbook you will ALSO get access to me and my private FB group with over 30,000 members. I spend most of my day in there answering 100+ questions and speaking with every member individually. NOWHERE else online will you find this level of personal support from myself, along with motivation, accountability and be able to meet new, like-minded fitness friends every single day!

ABOUT RUDY MAWER, MS, CISSN

Hey I’m Rudy, I’m the world’s leading sports scientist and expert when it comes to female specific fat loss, transformations and hormones! I’ve been a celebrity trainer to Hollywood movie stars you’ve seen on TV, coach to pro athletes, world record holders and professional sports teams, educator to thousands of personal trainers and spent a decade as a leading researcher!

In this time, while working as a human performance researcher and obtained a Masters degree in Exercise & Nutrition Science I’ve uncovered and developed the fastest, safest and most efficient blueprint that females can use to become healthier, leaner and rapidly lose stubborn body fat using advance techniques you won’t find anywhere else online!

I’ve helped tens of thousands of women just like you transform their health and physique and have over a million females from around the world as part of my online community – the biggest female specific community in the world based on proven scientific diet, exercise and hormone optimizing principles!

Because of my unique and extensive knowledge in this area, I’ve been hired and consulted for all the major health and fitness companies and presented at international conferences in dozens of countries. I’ve even been flown in by the US Navy to train their elite Deep Sea Divers and featured on dozens of websites and magazines such as Oxygen, Bodybuilding.com, Men’s Health, Forbes Magazine, The Huffington Post and many more!

I’m excited for you to join the very best online female training and transformation community and be our next head turning transformation, utilizing these advanced techniques and my proven blueprint, along with the amazing support, motivation and inspiration thousands of members provide within the private FB group and membership site!

ABOUT RUDY MAWER, MS, CISSN

Hey I’m Rudy, I’m the world’s leading sports scientist and expert when it comes to female specific fat loss, transformations and hormones! I’ve been a celebrity trainer to Hollywood movie stars you’ve seen on TV, coach to pro athletes, world record holders and professional sports teams, educator to thousands of personal trainers and spent a decade as a leading researcher!

In this time, while working as a human performance researcher and obtained a Masters degree in Exercise & Nutrition Science I’ve uncovered and developed the fastest, safest and most efficient blueprint that females can use to become healthier, leaner and rapidly lose stubborn body fat using advance techniques you won’t find anywhere else online!

I’ve helped tens of thousands of women just like you transform their health and physique and have over a million females from around the world as part of my online community – the biggest female specific community in the world based on proven scientific diet, exercise and hormone optimizing principles!

Because of my unique and extensive knowledge in this area, I’ve been hired and consulted for all the major health and fitness companies and presented at international conferences in dozens of countries. I’ve even been flown in by the US Navy to train their elite Deep Sea Divers and featured on dozens of websites and magazines such as Oxygen, Bodybuilding.com, Men’s Health, Forbes Magazine, The Huffington Post and many more!

I’m excited for you to join the very best online female training and transformation community and be our next head turning transformation, utilizing these advanced techniques and my proven blueprint, along with the amazing support, motivation and inspiration thousands of members provide within the private FB group and membership site!

AS FEATURED IN

LIFE CHANGING RESULTS IN 90 DAYS OR YOUR MONEY BACK!

As this plan is based on years of advanced scientific testing which has been successfully utilized by 1000s of our members I am fully confident in you and your results. I understand you’ve likely failed before and followed fad diets or plans that promise the world but you need to understand this is a totally different ball game due to my scientific/research background and experience with elite athletes, models and Hollywood Celebs.

After all, the US Navy even bought me in to train the hardest and most elite men on the face of the earth… So, because I know the plan works, I offer a results backed guarantee if you complete the full plan and do not get results. Simply all you must do is complete the plan, follow my workouts/diet plans and then if, after 90 days, you’ve failed to lose weight or inches, you can request a full refund! Don’t worry, we can also stay friends!

[tu_countdown id=7479 design=20][/tu_countdown]

Price is listed in USD / American, this equates to around £19 or $32 Canadian / Australian Dollars, you can use your credit/debit card regardless of your location in the world and it will convert it for you. You can also pay via Paypal, the most secure payment system in the world.

20 Week Scientific Mass is provided instantly in downloadable PDF’s / Ebooks (just like a word document). It can be accessed worldwide, regardless of location, including USA, UK, Australia etc. All plans are easily viewable on mobiles, tablets, laptops etc. All plans/ebooks can also be printed out very easily, just like a word document. All graphs and studies cited above can be backed proven with scientific literature on request.

This price is a one-off fee with absolutely no reoccurring payments. You will get access to every ebook above forever.

*Individual Results may vary, and testimonials are not claimed to represent typical results. All testimonials are real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results. Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical users’ experience. However, these results are meant as a showcase of what the best, most motivated users’ have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, Our Programs require you to follow an eating plan and at times restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. RudyMawer.com / Rudy Mawer’s Programs are an educational service that provides general health information. Rudy is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.
Close Menu
×
×

Cart

When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.

The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.

The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.

Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…

I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.

Frances M, 42, Scotland

I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!

Lauren G, Melbourne, Australia.

All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.

I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.

Nan Johnson

What can I say??? I love 90 Day Bikini plan!!

I am 54 years and I have never seen myself so determined to transform.

All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.

I will continue to improve, you will see!!

Esthelita F, Texas, USA

Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.

Martine R.

Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever.  The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!

Meg N.

I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.

My body has had a total transformation.  With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.

Laura, Scotland, UK

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.

Jaclyn G., age 40, Omaha, NE

 

“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.  The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.

The eating plan was perfect.  I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”

Joanne Z

REFERENCES

Bantle, J. P., Wylie-Rosett, J., Albright, A. L., & Apovian, C. M. (2006). Nutrition recommendations and interventions for diabetes-2006: a position statement of the American Diabetes Association. Diabetes care, 29(9), 2140. Bueno, N. B., de Melo, I. S. V., de Oliveira, S. L., & da

Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.

Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.

Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.

Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.

Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).

Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K., … & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.

Elfhag, K., &Rössner, S. (2005). Who succeeds in maintaining weight loss? A conceptual review of factors associated with weight loss maintenance and weight regain. Obesity reviews, 6(1), 67-85.

Fine, E. J., &Feinman, R. D. (2004). Thermodynamics of weight loss diets. Nutrition& metabolism, 1(1), 1.

Feinman, R. D., & Fine, E. J. (2007). Non-equilibrium thermodynamics and energy effciency in weight loss diets. Theoretical Biology and Medical Modelling, 4(1), 1-13.

Feinman, R. D., Pogozelski, W. K., Astrup, A., Bernstein, R. K., Fine, E. J., Westman, E. C., … & Nielsen, J. V. (2015). Dietary carbohydrate restriction as the first approach in diabetes management: critical review and evidence base. Nutrition, 31(1), 1-13.

Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., … & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.

Gollnick, P. D. (1985, February). Metabolism of substrates: energy substrate metabolism during exercise and as modified by training. In Federation proceedings (Vol. 44, No. 2, pp. 353-357).

Hays, N. P., Bathalon, G. P., McCrory, M. A., Roubeno , R., Lipman, R., & Roberts, S. B. (2002). Eating behavior correlates of adult weight gain and obesity in healthy women aged 55–65 y. The American journal of clinical nutrition, 75(3), 476-483.

Helms, E. R., Aragon, A. A., &Fitschen, P. J. (2014). Evidence-based recommendations for natural bodybuilding contest preparation: nutrition and supplementation. J IntSoc Sports Nutr, 11(1), 20. Johnstone, A. M.,

Horgan, G. W., Murison, S. D., Bremner, D. M., &Lobley, G. E. (2008). E ects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American journal of clinical nutrition, 87(1), 44-55.

Jornayvaz, F. R., Samuel, V. T., &Shulman, G. I. (2010). The role of muscle insulin resistance in the pathogenesis of atherogenic dyslipidemia and non-alcoholic fatty liver disease associated with the metabolic syndrome. Annual review of nutrition, 30, 273.

Kennedy, A. R., Pissios, P., Otu, H., Xue, B., Asakura, K., Furukawa, N., … &Maratos-Flier, E. (2007). A high-fat, ketogenic diet induces a unique metabolic state in mice. American Journal of Physiology-Endocrinology and Metabolism, 292(6), E1724-E1739.

Kiens, B., &Astrup, A. (2015). Ketogenic Diets for Fat Loss and Exercise Performance: Benefits and Safety?. Exercise and sport sciences reviews,43(3), 109. Kinzig, K. P., Honors, M. A., Hargrave, S. L., Davenport, B. M., Strader, A. D., & Wendt, D. (2010). Sensitivity to the anorectic e ects of leptin is retained in rats maintained on a ketogenic diet despite increased adiposity.Neuroendocrinology, 92(2), 100-111. National Center for Health Statistics (US). Health, United States, 2008: With Special Feature on the Health of Young Adults. Hyattsville (MD): National Center for Health Statistics (US); 2009 Mar.

Chartbook. Noakes, M., Foster, P. R., Keogh, J. B., James, A. P., Mamo, J. C., & Clifton, P. M. (2006). Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk. Nutrition & metabolism, 3(1),

Manninen, A. H. (2006). Very-low-carbohydrate diets and preservation of muscle mass. Nutrition & metabolism, 3(1), 1. Martins, L. D., Terra, V. C., Nicoletti, C. F., Chiarello, P. G., Marchini, J. S., Sakamoto, A. C., &Nonino-Borges, C. B. (2012). Effect of the classic ketogenic diet on the treatment of refractory epileptic seizures. Revista de Nutrição, 25(5), 565-573.

Meule, A., Westenhöfer, J., &Kübler, A. (2011). Food cravings mediate the relationship between rigid, but not flexible control of eating behavior and dieting success. Appetite, 57(3), 582-584. Miller, M., Stone, N. J.,

Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H. N., … & Lennie, T. A. (2011). Triglycerides and cardiovascular disease a scientific statement from the American Heart Association. Circulation,123(20), 2292-2333.

Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., & Bucher, H. C. (2006). E ects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 166(3), 285-293.

O’Gara, P. T., Kushner, F. G., Ascheim, D. D., Casey, D. E., Chung, M. K., De Lemos, J. A., … & Granger, C. B. (2013). 2013 ACCF/AHA guideline for the management of ST-elevation myocardial infarction: a report of the American College of Cardiology Foundation/American Heart Association Task Force on Practice Guidelines. Journal of the American College of Cardiology, 61(4), e78- e140.

Paoli, A., Grimaldi, K., Bianco, A., Lodi, A., Cenci, L., &Parmagnani, A. (2012, June). Medium term effects of a ketogenic diet and a Mediterranean diet on resting energy expenditure and respiratory ratio. In BMC Proceedings(Vol. 6, No. Suppl 3, p. P37). BioMed Central Ltd.

Paoli, A., Rubini, A., Volek, J. S., &Grimaldi, K. A. (2013). Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. European journal of clinical nutrition, 67(8), 789-796.

Paoli, A. (2014). Ketogenic diet for obesity: friend or foe?. International journal of environmental research and public health, 11(2), 2092-2107.

Paoli, A., Bianco, A., Damiani, E., & Bosco, G. (2014). Ketogenic diet in neuromuscular and neurodegenerative diseases. BioMed research international, 2014.

Phinney, S. D., Horton, E. S., Sims, E. A., Hanson, J. S., Danforth Jr, E., & Lagrange, B. M. (1980). Capacity for moderate exercise in obese subjects after adaptation to a hypocaloric, ketogenic diet. Journal of Clinical

Investigation, 66(5), 1152.
Po , A. M., Ari, C., Seyfried, T. N., & D’Agostino, D. P. (2013). The ketogenic diet and hyperbaric oxygen therapy prolong survival in mice with systemic metastatic cancer. PloS one, 8(6), e65522.

Sáinz, N., Barrenetxe, J., Moreno-Aliaga, M. J., &Martínez, J. A. (2015). Leptin resistance and diet-induced obesity: central and peripheral actions of leptin. Metabolism, 64(1), 35-46.

Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., &Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition, 67(7), 759-764.

Seyfried, T. N., & Shelton, L. M. (2010). Cancer as a metabolic disease.Nutrition& metabolism, 7(1), 1.

Schmidt, M., Pfetzer, N., Schwab, M., Strauss, I., &Kämmerer, U. (2011). Effects of a ketogenic diet on the quality of life in 16 patients with advanced cancer: A pilot trial. Nutrition & metabolism, 8(1), 1.

Sherman, W. M. (1995). Metabolism of sugars and physical performance.The American journal of clinical nutrition, 62(1), 228S-241S.

Tagliabue, A., Bertoli, S., Trentani, C., Borrelli, P., &Veggiotti, P. (2012). Effects of the ketogenic diet on nutritional status, resting energy expenditure, and substrate oxidation in patients with medically refractory epilepsy: A 6-month prospective observational study. Clinical nutrition, 31(2), 246-249.

Tisdale, M. J., & Brennan, R. A. (1983). Loss of acetoacetate coenzyme A transferase activity in tumours of peripheral tissues. British journal of cancer, 47(2), 293.

Walberg, J. L., Ruiz, V. K., Tarlton, S. L., Hinkle, D. E., &Thye, F. W. (1988). Exercise capacity and nitrogen loss during a high or low carbohydrate diet. Medicine and science in sports and exercise, 20(1), 34-43.

Warburg, O. (1956). On the origin of cancer cells. Science, 123(3191), 309-314. Westman, E. C., Yancy, W. S., Olsen, M. K., Dudley, T., & Guyton, J. R. (2006).

Effect of a low-carbohydrate, ketogenic diet program compared to a low-fat diet on fasting lipoprotein subclasses. International journal of cardiology, 110(2), 212-216.

Westman, E. C., Mavropoulos, J., Yancy Jr, W. S., &Volek, J. S. (2003). A review of low-carbohydrate ketogenic diets. Current atherosclerosis reports, 5(6), 476-483.

Veech, R. L., Chance, B., Kashiwaya, Y., Lardy, H. A., & Cahill, G. F. (2001). Ketone bodies, potential therapeutic uses. IUBMB life, 51(4), 241-247.

Veldhorst, M. A., Westerterp-Plantenga, M. S., &Westerterp, K. R. (2009). Gluconeogenesis and energy expenditure after a high-protein, carbohydrate-free diet. The American journal of clinical nutrition, 90(3), 519-526.

Volek, J., &Phinney, S. D. (2012). The art and science of low carbohydrate performance: A revolutionary program to extend your physical and mental performance envelope. Lexington, KY: Beyond Obesity.

Volek, J. S., Noakes, T., &Phinney, S. D. (2015). Rethinking fat as a fuel for endurance exercise. European journal of sport science, 15(1), 13-20.

Volek, J. S., Freidenreich, D. J., Saenz, C., Kunces, L. J., Creighton, B. C., Bartley, J. M., … & Lee, E. C. (2016). Metabolic characteristics of keto-adapted ultra- endurance runners. Metabolism, 65(3), 100-110.

Yancy, W. S., Olsen, M. K., Guyton, J. R., Bakst, R. P., &Westman, E. C. (2004). A low-carbohydrate, ketogenic diet versus a low-fat diet to treat obesity and hyperlipidemia: a randomized, controlled trial. Annals of internal medicine, 140(10), 769-777.

Yancy, W. S., Foy, M., Chalecki, A. M., Vernon, M. C., &Westman, E. C. (2005). A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Nutrition & metabolism, 2(1), 1.

Yudko , M., Daikhin, Y., Nissim, I., Horyn, O., Lazarow, A., Luhovyy, B., … &Nissim, I. (2005). Response of brain amino acid metabolism to ketosis. Neurochemistry international, 47(1), 119-128.

Zhou, W., Mukherjee, P., Kiebish, M. A., Markis, W. T., Mantis, J. G., &Seyfried, T. N. (2007). The calorically restricted ketogenic diet, an e ective alternative therapy for malignant brain cancer. Nutrition & metabolism, 4(1), 1.

SMOOTHIES

SNACKS

DINNER

LUNCH

DESSERTS

BREAKFAST