facebook_pixel

ATTENTION: DO YOU WANT FULL EASY TO FOLLOW 7 DAY MEAL PLANS TO SHRED BODY FAT WHILE STILL ENJOYING THE FOODS YOU LOVE EVERY NIGHT?

WELCOME TO THE

INTERMITTENT

FASTING BIBLE

GUARANTEED 7 DAY FAT LOSS IF MEAL PLANS TAILORED TO YOUR METABOLISM WITH 50 RECIPES AND YOUR COMPLETE IF BIBLE

AS FEATURED IN

ARE YOU TRYING TO SHRED BODYFAT BUT FED UP TINY PORTIONS, LACK OF FLEXIBILITY, SUSTAINABILITY OR TIDY OF BLAND AND BASIC FOODS?

If so, my scientifically backed Intermittent Fasting (IF) Bible and 7 Day Meal plans are exactly what you need!

Based on the latest science and years of testing, these tasty and simple to follow meal plans provide you with a proven blueprint to shred bodyfat WHILE still enjoying great food EVERY single night.

How? Well, Intermittent Fasting is a style of eating where you go longer periods without food but then feast like a king within the ‘feeding’ window. Best of all, I’ve taken this eating style and applied advanced scientific techniques and the latest science of nutrient timing to make IF suitable for those who workout, wanting to shred body fat while maintain or even GROWING muscle.

With my advanced IF meal plans and bible you can down achieve the whole grail of fat loss..What’s that?

Well… it’s still being bale to enjoy ‘normal’ food and have a social life DAILY, while also rapidly shredding bodyfat AND improving metabolic markers of health and disease!

How have I do this? I’ve specific set up these meal plans to optimize fatty acid oxidation and boost fat burning hormones AWAY from the workout BUT, turn you into a lean muscle building machine around your training. By doing this, you can burn crazy amounts of fat when you are not training but then FLIP THE SWITCH when you do train to start growing lean muscle tone!

THE RESULT?

It’s going to give you the exact body shape YOU WANT!

Athletic, lean, super healthy, perfect energy and best of all… it’s SUSTAINABLE for the long-term!

No yo-yo dieting, stupid juice fads or overly restrictive chicken and vegetable diets that you CAN’T MAINTAIN for the next 2, 5, or 10 years.

This is a LIFESTYLE CHANGE, 1000s of people have used IF to shred fat quickly and maintain their new healthy physique in the long-term and now I’ve giving you the exact meal plans and bible so you can do the same!

THE RESULT?

It’s going to give you the exact body shape YOU WANT!

Athletic, lean, super healthy, perfect energy and best of all… it’s SUSTAINABLE for the long-term!

No yo-yo dieting, stupid juice fads or overly restrictive chicken and vegetable diets that you CAN’T MAINTAIN for the next 2, 5, or 10 years.

This is a LIFESTYLE CHANGE, 1000s of people have used IF to shred fat quickly and maintain their new healthy physique in the long-term and now I’ve giving you the exact meal plans and bible so you can do the same!

RECENT TESTIMONIALS AND RESULTS FROM MEMBERS OF

RUDYMAWER.COM

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

RESEARCH PROVEN TECHNIQUES BACKED BY OVER

50+ MEDICAL JOURNALS & RESEARCH TRIALS

HERE’S WHY I GUARANTEE NOTICABLE RESULTS IN ONLY 4 WEEKS WITH THESE ADVANCED 7 DAY MEAL PLANS & MY IF BIBLE

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

LATEST FAT LOSS SCIENCE & NUTRIENT TIMING METHODS

I’ve spent years researching and testing the very diets available, in the lab and with 1000s of clients. I’ve tested every dieting method imaginable and dissected thousands of research studies to support them. The results with the IF 7 Day Meal plans & IF Bible are amazing due to the strategic nutrient timing and partition methods I’ve included. This allows you to shred body fat during the day then lay down new muscle and recover from your workouts during the ‘feeding’ window’

FULL EASY TO FOLLOW 7 DAY MEAL PLANS

The worst part of most diet plans is they are either extremely complex, require random foods you have to order from amazon or are just damn right boring and bland! But, with these IF meal plans I’ve ensured they are super simple to follow, list all macros and ingredients, have varied taste meals AND you can get all the ingredients from your local store! 

module4-image2
module4-image2

FULL EASY TO FOLLOW 7 DAY MEAL PLANS

The worst part of most diet plans is they are either extremely complex, require random foods you have to order from amazon or are just damn right boring and bland! But, with these IF meal plans I’ve ensured they are super simple to follow, list all macros and ingredients, have varied taste meals AND you can get all the ingredients from your local store! 

TAILORED TO YOUR METABOLISM AND CALORIE NEEDS

You are unique. No one person is the same so why the hell would you follow just one meal plan like most trainers or online fitness websites give out? It’s crazy! Because I understand human metabolism, gender differences and individual variance I’ve created a range of meal plans to meet YOUR calorie needs, allowing you to pinpoint your regime for rapid fat loss!

EXPERT SUPPORT GROUP

Although this is an online plan, you are definitely not alone!  By purchasing this program, you will also get exclusive access to our private FB group which has over 40,000 members on the same plan and mission as you, providing support, motivation and accountability every day! Best of all, I answer every single question, giving you free access to one of the world’s leading experts for all questions you may have!

EXPERT SUPPORT GROUP

Although this is an online plan, you are definitely not alone!  By purchasing this program, you will also get exclusive access to our private FB group which has over 40,000 members on the same plan and mission as you, providing support, motivation and accountability every day! Best of all, I answer every single question, giving you free access to one of the world’s leading experts for all questions you may have!

SUPPLEMENT BLUEPRINT & FOOD LIST

Along with the specific diet plans, I’ll also educate you on research proven supplements and fat burning superfoods which will help support your goals! Remember, your diet is key and I’ll make sure you are on track with a full list of carbs, protein and fats you should be consuming. 

HERE’S WHAT YOU GET ALL AS DIGITAL DOWNLOADS SENT STRAIGHT TO YOUR INBOX!
(ONE TIME FEE, NO HIDDEN OR RE-OCCURING COSTS – I PROMISE!)

  • RUDY’S INTERMITTENT FASTING BIBLE & FAQ
  • RUDY’S INTERMITTENT FASTING SCIENCE GUIDE
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 1
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 2
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 3
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 4
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 5
  • RUDY’S INTERMITTENT FASTING 7 DAY MEAL PLAN 6
  • RUDY’S INTERMITTENT FASTING 7 DAY VEGETARIAN MEAL
  • RUDY’S INTERMITTENT FASTING 7 DAY VEGAN MEAL
  • RUDY’S INTERMITTENT FASTING 7 DAY GLUTEN FREE MEAL
  • RUDY’S INTERMITTENT FASTING 7 DAY IIFYM MEAL
  • RUDY’S INTERMITTENT FASTING SUPPLEMENT MANUAL
  • RUDY’S INTERMITTENT FASTING FOOD LIST

MY 100% RESULTS GUARANTEE

As this plan is based on years of advanced scientific testing which has been successfully utilized by 1000s of our members I am 100% 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 must 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 Money Back Guarantee if you complete the plan and do not get results. Simple. All you must do is complete the plan, follow my workouts/diet plans and then if you are not happy just email me for a full refund! Don’t worry, we can also stay friends 🙂

GET ALL THIS FOR A ONE-TIME MONEY BACK GUARANTEED PRICE, WITHOUT ANY HIDDEN COSTS OR RECURRING PAYMENTS!

TODAY’S PRICE FOR THE NEXT:

Price is listed in USD / American, this equates to around £10 UK GBP or $16 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.

Intermittent Fasting (IF) Bible 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.

HERE'S HOW IT WORKS

WHO AM I? WHY SHOULD YOU TRUST ME?

I’m Rudy Mawer - female fitness and transformations are my PASSION! As a world renowned bodybuilding coach, researcher and celebrity trainer, I’ve spent the last decade dedicated to learning everything about the functions of the human body and how to rapidly shred fat, boost your metabolism and most importantly… build a realistic, enjoyable and SUSTAINABLE PLAN!

My credentials include a 1st class Masters and Bachelors in Exercise & Nutrition, a CISSN Sports Nutritionist and am a respected researcher in the fitness, supplement and nutrition scientific community. I’ve been blessed to successfully coach over 500 personal clients, including NBA athletes, World Gold Medalists, Pro Bikini Competitors, Models, Olympia Body Builders & Physique Athletes and World Record Holders. I’ve consulted for the world’s leading fitness authorities and even the US NAVY!

I’ve also worked as a scientific editor for Bodybuilding.com, Oxyen Magazine, Ironman Magazine, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more…

My desire to create the IF Bible came from coaching and helping 1000s of people and then subsequently having tens of thousands joining my plans who’s goals were to maximize their fat loss but STILL enjoy their diet and build a sustainable plan! I too struggled with dieting for years, finding it hard to still enjoy a busy social life but maintain a healthy lean physique year round, but since using these advanced methods both my physique and eating out with friends became a breeze. My GOAL is to use my knowledge and experience to design a simple yet highly effective way for people who want to see noticeable results in a short space of time but create a long-term system, using the latest scientific techniques that no one else is teaching!

If you are tired of stupid dieting fads online, genetic freaks or drug taking fitness professionals telling you false information (and 99% of it doesn’t’ work) then these advanced scientific diet plans and my IF bible is exactly what you need to propel your fat loss efforts food in an enjoyable and sustainable way!

I’m Rudy Mawer - female fitness and transformations are my PASSION! As a world renowned bodybuilding coach, researcher and celebrity trainer, I’ve spent the last decade dedicated to learning everything about the functions of the human body and how to rapidly shred fat, boost your metabolism and most importantly… build a realistic, enjoyable and SUSTAINABLE PLAN!

My credentials include a 1st class Masters and Bachelors in Exercise & Nutrition, a CISSN Sports Nutritionist and am a respected researcher in the fitness, supplement and nutrition scientific community. I’ve been blessed to successfully coach over 500 personal clients, including NBA athletes, World Gold Medalists, Pro Bikini Competitors, Models, Olympia Body Builders & Physique Athletes and World Record Holders. I’ve consulted for the world’s leading fitness authorities and even the US NAVY!

I’ve also worked as a scientific editor for Bodybuilding.com, Oxyen Magazine, Ironman Magazine, T-Nation, Authority Nutrition, Muscle & Strength, Kaged Muscle, IFBB Ben Pakulski, Mi40, Kris Gethin and many more…

My desire to create the IF Bible came from coaching and helping 1000s of people and then subsequently having tens of thousands joining my plans who’s goals were to maximize their fat loss but STILL enjoy their diet and build a sustainable plan! I too struggled with dieting for years, finding it hard to still enjoy a busy social life but maintain a healthy lean physique year round, but since using these advanced methods both my physique and eating out with friends became a breeze. My GOAL is to use my knowledge and experience to design a simple yet highly effective way for people who want to see noticeable results in a short space of time but create a long-term system, using the latest scientific techniques that no one else is teaching!

If you are tired of stupid dieting fads online, genetic freaks or drug taking fitness professionals telling you false information (and 99% of it doesn’t’ work) then these advanced scientific diet plans and my IF bible is exactly what you need to propel your fat loss efforts food in an enjoyable and sustainable way!

IS THE INTERMITTENT FASTING MEAL PLANS & BIBLE FOR YOU? NOT SURE? SEE IF YOU FIT ONE OF THESE SITUATIONS…

You want to shred body fat in a very quick, safe and sustainable way… without being hungry all the time!

You have STUBBORN BODYFAT that they can’t lose with conventional diet or exercise routines and are now seeking a more advanced, tailored and scientifically proven fat loss technique.

You can’t sustain a basic bland chicken and veg diet for years but want to still be healthy, look great, shred fat AND have an enjoyable well balanced diet, enjoy meals out with friends/family, enjoy ice cream on occasions or go on vacation without blowing their diet and gaining 10 pounds in 1 week!

You who are super busy and can’t eat 6 times a day but still want great results.

You’ve tried number fad or restrictive diets in the past and just re-gained the weight after. Now you’re ready to finally commit to a sustainable and healthy diet plan you can enjoy in the long-term!

JOIN THE WORLD’S BEST AND BIGGEST SCIENTIFIC PHYSIQUE COMMUNITY TODAY AND TRANSFORM YOUR PHYSIQUE IN JUST 4 WEEKS!

QUESTIONS? HERE’S YOUR ANSWERS...

NONE! The whole point is learning to build a sustainable balance. Because we are using nutrient timing and intermittent fasting feeding windows you get amazing flexibility to still enjoy ‘BAD’ food and shred fat at the same time. Don’t get me wrong, we still focus on healthy staple foods, but, we make them into enjoyable meals and not single ingredient chicken and vegetable meals like 99% of diet plans. 

Not long, they are not overly complex or with dozens of ingredients. I like to keep things simple, tasty and realistic, all means can be prepared in an average length of time, i.e. 10 minutes of prep then cooking time.

Yes, absolutely! With my advanced nutrient timing windows you will provide large amounts of calories and anabolic nutrients exactly when you need them to optimize recover and performance while reducing the intake when you don’t need them so you can shred body fat and perform the basic lean bulk! 

Don’t worry about that, if you need help with your workouts you’ve got a TON of options and help once you are in the community. From free workouts on Youtube, the blog, to full 90 day workout plans etc. Remember, once you sign up you also get exclusive access to the private FB group and direct contact to me so I can help you tailor your workout and tell you the very best plan!

Along with shredding fat you will likely improve numerous key markers of health, based on all the impressive research for Intermittent Fasting. Numerous studies have shown enhanced insulin sensitivity, improved blood pressure, fasting blood glucose levels, reduce unhealthy LDL cholesterol and even improved energy and focus!

All the meal plans are designed so they can be easily tailored to you. While I don’t and can’t provide meal plans for the 100+ dietary patterns and intolerances out there, I do my best to provide full food lists so you can easily tailor it around what you need. For example, if some meals contain an item with glute in, you can easily swap this out using the exercise swap list and then update the calories/macros to ensure your diet is still on point!

All calories and macros are provided for those who WANT to track them. However, this is 100% optional and NOT needed if you are confused by all that. If you find it overwhelming and want to keep it simple then you can simple just ignore all the numbers and follow the meals and food as its listed  If you do track everything, then, its super simple and you can manually enter it into MyFitnessPal or another app etc. 

TECH / DOWNLOAD QUESTIONS?

All eBooks, guides and plans are delivered straight to your inbox after payment so you will get instant access within 5 minutes of paying. You will also be emailed links you can save for future use and download on multiple devices such as your phone, tablet, laptop etc. All the workouts can also be printed, if you want to take the workout tables to the gym with you! 

Yes, it is 100% online in digital form, people from around the world can access the files. We have members from every corner of the earth, including the UK, Ireland, Europe, Australia, New Zealand, Canada, USA, etc.

100% yes, it’s very very simple, you click 1 button and download the files. If you’ve had the skills to make it to this page, you will be fine ! I also have a full support team to give you step-by-step guidance and help if needed.

Simply email us then we will shoot you a refund form to complete online. Don’t worry, we can stay friends.

You will be emailed a link to join upon completing your purchase!

To get an accurate estimate just google the price in dollars then list your currency. To give you an idea, $13 US Dollars is around 11 UK pounds or 16 Canadian or Australian Dollars. Your bank or PayPal will convert this for you when you buy at no extra cost.

Payment can be taken via credit/debit card or via PayPal. We do not handle the payment directly, we use PayPal and Stripe, two of the world’s leading payment gateways with millions of users. Our site is also SSL secured, backing your purchase and details to avoid fraud. 

Yes, you can get full personal access to me on the private FB group and contact my support team for general download, payment, tech issues etc. We always reply quickly, normally within a few hours.

GET ALL THIS FOR A ONE-TIME MONEY BACK GUARANTEED PRICE, WITHOUT ANY HIDDEN COSTS OR RECURRING PAYMENTS!

TODAY’S PRICE FOR THE NEXT:

Price is listed in USD / American, this equates to around £10 UK GBP or $16 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.

Intermittent Fasting (IF) Bible 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.

REFERENCES

1. Trapp, E. G., Chisholm, D. J., Freund, J., & Boutcher, S. H. (2008). The effects of high-intensity intermittent exercise training on fat loss and fasting insulin levels of young women. International journal of obesity, 32(4), 68Halberg, N., Henriksen, M., Söderhamn,

2. Mattson, M. P., & Wan, R. (2005). Beneficial effects of intermittent fasting and caloric restriction on the cardiovascular and cerebrovascular systems. The Journal of nutritional biochemistry, 16(3), 129-137.

3. N., Stallknecht, B., Ploug, T., Schjerling, P., & Dela, F. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.4-691.

4. Halberg, N., Henriksen, M., Söderhamn, N., Stallknecht, B., Ploug, T., Schjerling, P., & Dela, F. (2005). Effect of intermittent fasting and refeeding on insulin action in healthy men. Journal of Applied Physiology, 99(6), 2128-2136.

5. Heilbronn, L. K., Smith, S. R., Martin, C. K., Anton, S. D., & Ravussin, E. (2005). Alternate-day fasting in nonobese subjects: effects on body weight, body composition, and energy metabolism. The American Jjournal of Clinical Nutrition, 81(1), 69-73.

6. Lihn, A., Pedersen, S., & Richelsen, B. (n.d.). Adiponectin: Action, regulation and association to insulin sensitivity. Obesity Reviews, 13-21.

7. Richter, E. A., & Ruderman, N. B. (2009). AMPK and the biochemistry of exercise: implications for human health and disease. Biochemical Journal, 418(2), 261-275.

8. Cantó, C., & Auwerx, J. (2009). PGC-1alpha, SIRT1 and AMPK, an energy sensing network that controls energy expenditure. Current opinion in lipidology, 20(2), 98.

9. Palacios, O. M., Carmona, J. J., Michan, S., Chen, K. Y., Manabe, Y., Ward Iii, J. L., ... & Tong, Q. (2009). Diet and exercise signals regulate SIRT3 and activate AMPK and PGC-1α in skeletal muscle. Aging (Albany NY), 1(9), 771-783.

10. LeSauter, J., Hoque, N., Weintraub, M., Pfaff, D. W., & Silver, R. (2009). Stomach ghrelin-secreting cells as food-entrainable circadian clocks. Proceedings of the National Academy of Sciences, 106(32), 13582-13587.

11. Marliss, E. B., Aoki, T. T., Unger, R. H., Soeldner, J. S., & Cahill Jr, G. F. (1970). Glucagon levels and metabolic effects in fasting man. Journal of Clinical Investigation, 49(12), 2256.

12. Glucagon. (n.d.). Retrieved June 11, 2017, from http://www.diabetes.co.uk/body/glucagon.html

13. Moro, T., Tinsley, G., Bianco, A., Marcolin, G., Pacelli, Q. F., Battaglia, G., ... & Paoli, A. (2016). Effects of eight weeks of time-restricted feeding (16/8) on basal metabolism, maximal strength, body composition, inflammation, and cardiovascular risk factors in resistance-trained males. Journal of Translational Medicine, 14(1), 290.

14. Varady, K. A. (2011). Intermittent versus daily calorie restriction: which diet regimen is more effective for weight loss?. Obesity reviews, 12(7), e593-e601.

15. Trabelsi, K., Stannard, S. R., Ghlissi, Z., Maughan, R. J., Kallel, C., Jamoussi, K., ... & Hakim, A. (2013). Effect of fed-versus fasted state resistance training during Ramadan on body composition and selected metabolic parameters in bodybuilders. Journal of the International Society of Sports Nutrition, 10(1), 23.

16. Tinsley, G. M., Butler, N. K., Forsse, J. S., Bane, A. A., Morgan, G. B., Hwang, P. S., ... & La Bounty, P. M. (2015). Intermittent fasting combined with resistance training: effects on body composition, muscular performance, and dietary intake. Journal of the International Society of Sports Nutrition, 12(1), P38.

17. Cuervo, A. M., Bergamini, E., Brunk, U. T., Dröge, W., Ffrench, M., & Terman, A. (2005). Autophagy and aging: the importance of maintaining" clean" cells. Autophagy, 1(3), 131-140.

18. Ogata, T., Oishi, Y., Higuchi, M., & Muraoka, I. (2010). Fasting-related autophagic response in slow-and fast-twitch skeletal muscle. Biochemical and biophysical research communications, 394(1), 136-140.

19. Veech, R. L. (2004). The therapeutic implications of ketone bodies: the effects of ketone bodies in pathological conditions: ketosis, ketogenic diet, redox states, insulin resistance, and mitochondrial metabolism. Prostaglandins, leukotrienes and essential fatty acids, 70(3), 309-319.


*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

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