SCIENTIFIC 1:1 ELITE PHYSIQUE COACHING

Trusted by the US Navy, Gold Medalists, Hollywood Celebs, Pro Bodybuilders, the NBA & more, Rudy doesn’t promise results.. he guarantees them!

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

WHY IS ONLINE TRAINING WITH RUDY SUPERIOR TO IN PERSON TRAINING?

WORLD CLASS EXPERT ACCESS

You will work personally with Rudy Mawer, a world renowned celebrity trainer and researcher. Rudy spends the majority of his time training personal trainers and providing them with education. In fact, 70% of his clients are personal trainers themselves. This level of knowledge, experience and coaching service isn’t even comparable and you will reach your goals 10x faster by working with Rudy – guaranteed.

SAVE MONEY

Not only will you get a totally different level of service and programming, you will actually SAVE money compared to working weekly with a 1:1 trainer in the gym.

PASSION

Rudy has been in the fitness industry for over 10 years and remains one of the most passionate trainers in the world. He’s helped hundreds of thousands of people transform. Each and every client is special to Rudy and you are more than just a number to fill a weekly training schedule. For Rudy, online training is all about helping YOU, he could easily charge 10x the price he does or not do online training at all, he does it simply for the passion of helping YOU transform your life.

CARE

As mentioned, Rudy actually cares about your progress. You are HIS business, which has been built upon rapid transformations and only the HIGHEST level of service. This unique relationship means you are guaranteed to succeed. Unlike a typical gym, where you often just become another client to fill a slot and earn another $50, Rudy cares about you and goes into business with you. This is a MUTUALLY beneficial relationship where both yourself and Rudy are committed to only the HIGHEST level of results and service.

EDUCATION

Rudy has a Masters in Exercise & Nutrition Science, works as a human performance researcher, is on the editorial board for the International Society of Sports Nutrition and has at least another 50 qualifications to his name. Rudy combines his unique level of education, known as one of the most knowledgeable professionals in the world with his drive, passion and decade of experience. Again, working with Rudy is like nothing you will EVER find in a typical gym or with most online Instagram trainers/fitness models.

SCIENCE

You’ll likely know Rudy is one of the few nutrition scientists and experienced coaches. Combining research in his lab and experience with over 500 clients, including elite athletes, Hollywood celebs, public figures, gold medalists and world record holders. A lot of Rudy’s techniques are not even known by 99.99% of trainers in the world. By using these advanced techniques you can rapidly transform your physique and obtain access to industry secrets that are 10 years ahead of the general public or average personal trainers.

SUPPORT

Unlike 1:1 training where you may only see a trainer 1-2 times per week, you will be one of the few people in the world to have personal access to Rudy’s inbox. This allows for daily messaging, support, feedback, tweaks and motivation. A 60 minute workout with a trainer will have very LITTLE impact on your results. What will have a major impact is consistency EVERYDAY with your diet, training, supplements, recovery and lifestyle!
 

A BLUEPRINT TO YOUR SUCCESS

Unlike most gym training, where you just perform a random training session depending on what equipment is free or what the trainer is feeling like that day, Rudy provides a PROVEN blueprint with done-for-you plans and step-by-step guides. As mentioned, this guarantees your success, leaving no stone unturned and no room for error. Every single detail is laid out – what to eat, when to eat, how many reps, sets, tempo, supplements, hours sleep, lifestyle changes the list goes on….
 

HORMONAL & PHYSIOLOGICAL PAIRING

Rudy’s advanced level of knowledge and experience allows him to pinpoint the hormonal imbalances and physiological issues which have caused you years of frustration, slow or no results and led to easy weight gain. By quickly highlighting these issues and understanding the in-depth scientific processes that occur on a molecular and biological level Rudy can fix your hormones, metabolism and physiology to set you up for success, rather than dooming you to failure.

RESULTS GUARANTEED

Walk in any gym and ask every trainer tomorrow, see how many of them can GUARANTEE you results. Most of them will look at you like you are crazy. Why? Because they lack experience, education and passion. Remember, most trainers take a 6 week course and are now fully qualified. Rudy guarantees results because he can and he is 100% confident in his unique ability and experience. All of this is supported by his proven track record and 100s of testimonials. Few trainers in the world offer this, maybe you should ask yourself why.

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!

ADVANCED DIET & NUTRITION STRATEGIES

Tailored Diet Specific to your Goals, Body Type, Training Plan, Hormones, Lifestyle and Personal Preference

  • Advanced nutrition plan with specific pre, during and post workout nutrition strategies.
  • Tailored undulating carb cycling approach allowing you to pack on muscle and improve strength while dropping fat, fast.
  • Calorie shifting and cycling to maximise anabolic hormones, metabolism, cortisol ratios, performance, hunger hormones and eliminate dieting plateaus.
  • Periodized diet specific to training blocks and goals – you periodize your training, why would you not periodize your diet? Nothing linear is good, your body is an adaptive survival machine!
  • Specific macro plan tailored to each workout and training block.
  • Example 7 day meal plan, complete with daily calories, macros, recipes and a list of every ingredient with macros making it easy for you to swap it out and add variety.
  • A complete shopping list with over 100 approved foods and macros.
  • Seasoning & Spices list because your diet should get you shredded and be tasty at the same time.
  • Continued updates, changes and new recipes as you go.
  • Education and support to empower you to long-term success! No rebounds or fads, all my clients results last forever. It’s a lifestyle change, not a quick fix.
  • A tasty, flexible and enjoyable diet – we teach a balance and how to make healthy food taste great, no boring meat and veg plans!
*Results vary depending on starting point, goals, and effort.

I was introduced to Rudy through my friend and IFBB Pro Ben Pakulski. Ben is one of the most educated and honest bodybuilders in the world so I value his introductions and friendship.

I worked with Rudy within Ben’s Mi40 Gym in Tampa and was very impressed with his knowledge.

I also worked as his subject within the University of Tampa as we went through a plethora of physical tests.

I knew almost immediately that I wanted Rudy on my team so I asked him to contribute to KAGED MUSCLE as our science contributor.

He accepted and I we have had an evolving working relationship since. His detail of study, content creation and execution is more than I expected. I look forward to the future of KAGED MUSCLE with Rudy’s inclusion.

Kris Gethin, Pro Bodybuilder, World Renowned Fitness Professional, Celebrity Trainer, Kaged Muscle Owner

THE ULTIMATE TRAINING PLAN – NOTHING BUT RESULTS

Combining 7 years of training (adding 50+ LBs myself), working with over 500 clients, reading 1000’s of research papers, working closely with other top bodybuilders in the industry and conducting first hand muscle building research – I can create the most advanced and balanced plan around.

What’s included?

  • Weekly training overview breaking down the reps, sets, time periods, specific supplements, advanced training variables and mechanism of hypertrophy.
  • Detailed breakdown of every workout with each exercise listing, tempos, reps, rest period, pairing, advanced training variables and set up / execution tips.
  • Strength Curve manipulation to cause rapid growth and maximum muscle fibre and motor unit recruitment.
  • Tailored HIIT and cardio routines integrated to maximise lipolysis and fat oxidation while eliminating muscle loss.
  • Advanced Drop Sets, Supersets, Cluster Sets, Rest Pause, Intra-Set Stretching, Blood Flow Restriction training to maximise growth and fat loss in the shortest amount of time.
  • Training intensity, frequency, volume and overall training blocks tailored to you, your lifestyle and goals.
  • Manipulation and periodization of training volume, rep ranges, advanced training variables and frequency to ensure rapid and consistent progress.
  • Biomechanically safe exercises and exercise selections tailored to your body, bone length and range of movement.
  • Downloadable PDFs for your iphone or printable versions to take to the gym.
  • Totally new workouts and programs every 4 weeks to keep your progress fast and consistent without plateaus!
*Results vary depending on starting point, goals, and effort.

I’ve always been extremely interested in smart training approaches, I’m a natural figure competitor, so I need to be extra diligent with my training/nutrition.

Before hiring Rudy, I got to a point where I was in a rut. I couldn’t make sense of my training anymore, my body wasn’t changing, I wasn’t really happy with my day to day physique, my eating was very bland, and quite frankly, I was losing motivation.

I did a lot of research in trying to find a coach, I wanted someone who’d of course help me, as well as take the time to explain to me why we were implementing certain changes.

I wanted to learn, I wanted to prepare for upcoming shows, but I also wanted to love my body day to day, I found exactly that.

My love for training was renewed, he has helped broaden my nutrition, I enjoy socialize more because I’m not as restricted nutritionally, and as a result, my body is responding beautifully. I can’t thank Rudy enough.

Breanne Gates, Fitness Competitor

TAILORED SUPPLEMENT PROTOCOLS

Here’s what you get:

  • Tailored supplement protocol based on YOU as an INDIVIDUAL. This includes your goals, lifestyle, diet, country, gender, blood work, hormones, health issues and constant feedback you provide every week.
  • “Ultimate Workout Stack” to optimize performance, cell signalling, fat loss, fat utilization, reduce soreness, increase strength, focus, energy and DOUBLE muscle growth (all backed by peer reviewed research studies)
  • “Super Health Stack” to improve long-term health, reduce disease risk and make sure you have a strong foundation to support your training.
  • Recovery stack to aid recovery and repair, allowing you to train hard and more often.
  • Gut health protocols to aid digestion, nutrient absorption and gut microbiomes. Studies have shown poor gut health causes rapid fat gain and disease. Simple fixes to gut health can cause drastic weight loss alone.
  • Listed protocols and a done-for-you guide. Simply follow the cheat sheet provided, no confusing doses or timing issues. I handle all the hard work, all you have to do is pop some pills!

DO YOU WANT TO ACHIEVE THE FOLLOWING?

  • Either a rapid fat loss, muscle mass or body re-composition (fat loss and muscle growth at the same time) transformation.
  • You must be willing to stick to the diet plan with my help! Now don’t worry, I believe in tasty food and a balanced approach. However, at times you may need to be strict and show some willpower.
  • You must be fit for exercise, the odd ache and pain is fine. However, if you can’t squat, pull or press a bar or have a serious injury this would not be the optimal time for 1:1 Elite Coaching.
  • You must have a gym membership or be willing to train at home. I can tailor any gym, home gym or situation as long as you provide all the relevant information.
  • You should be motivated. Of course, I will help with this and keep you accountable, but, you need some intrinsic motivation yourself and must be willing to meet me halfway!

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!

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

Working with Rudy I was able to meet my goals 100%. I’ve tried cutting on my own but was never successful.

I was able to cut a lot of body fat while maintaining strength and performance. Best of all, I was even able to put on some muscle while in a caloric deficit.

It was also a valuable learning experience when it comes to nutrition as well as training, helping my own personal business.

Each training was well thought out and periodized with my macros. Throughout the entire process I had constant support and advice from Rudy which made all the difference.

No matter what your level and experience I definitely suggest working with Rudy.

Chuck Bradaway, Trainer and CSCS Strength Coach

THE PROCESS – START TODAY

  • Fill out the application below and sign up for a consultation call to find out if this limited opportunity is right for you
  • Once you complete your forms, I review all your information, discuss any points, ask questions and get to work on your plan.
  • Once completed (usually takes 2-3 days) I will personally send you your new training, supplement & dietary plan and all details.
  • You will get to work and receive support from myself every step of the way, including access to my private email box.
  • You can ask questions and give feedback as you go. Every 2 weeks you will submit a full feedback & measurement sheet.
  • I will assess the points raised in your feedback sheet and make any adjustments, tailoring and adjusting everything as needed.
  • Every 4 weeks you will receive your new plan and make adjustments depending on progress, feedback and your goals.
  • Work 1:1 with me until we transform your physique and achieve your dreams!

100% Money Back Guaranteed

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 🙂

90 DAY MONEY BACK GUARANTEE

Based on years of research, experience and a proven track record with over 500 clients I’m confident I can get you results.

For this reason, I offer a FULL 100% Money Back Guarantee after 90 days. Simply, if you’ve not achieved results after 90 days while following all my plans, points and programs, I’ll refund you the 3 months worth of payment!

90 DAY MONEY BACK GUARANTEE

Based on years of research, experience and a proven track record with over 500 clients I’m confident I can get you results.

For this reason, I offer a FULL 100% Money Back Guarantee after 90 days. Simply, if you’ve not achieved results after 90 days while following all my plans, points and programs, I’ll refund you the 3 months worth of payment!

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

Rudy guided me post competition to reach a healthy and strong athletic body. Through his program i have learned so much about nutrition and how to keep my body lean.

I put on over 9 pounds since we started working together and I look my best right now. Looking forward to working with Rudy for my next show and looking even better

Vania Bradaway, WBFF Competitor, Personal Trainer, Scitec Sponsored Athlete

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

Rudy has all the tools, experience and theory, to make anyone improve their physique, knowledge and become a better person.

Working with Rudy will change the way you approach your training and nutrition through learning from a dedicated,experienced and highly successful trainer!!

Julio B.  Personal Trainer

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

Doing business with Rudy Mawer has added immense value to my life both personally and professionally. By using and executing what he advocates, I’ve been able to improve my own physique and health dramatically, and am now able to do the same for all of my client.

Crhristopher Cavallini
CEO/Founder, Nutrition Solutions NASM Certified Fitness & Nutrition Specialist

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

Being a personal trainer and nutrition specialist myself, I had gone through many coaches that just did not understand how to work with my body and my hormones, but when I reached out to Rudy that all changed. He has truly taught me more than Ive learned from any past coach and I would highly recommend his expertise to anyone and everyone regardless of fitness level.

Rachel N., Personal Trainer & Model

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

Rudy’s Customized Physique Program has been what I’ve been looking for all these years! I’m no stranger to fitness but since having my daughter 2 years ago, I’ve been slightly lazy and unmotivated to get my body back. Once I committed myself to the program, my motivation quickly returned. The workout plan pushed me further each week and I was able to increase my weights every 2 weeks. At the end of the week I couldn’t wait for the following week to come. It wasn’t long before I began to notice the results I was looking for.  Overall I was able to lose 5% body fat and see more muscle definition. the workouts were sequenced in a way that I did not become bored and they kept my muscles guessing.

It was easy to follow and laid out perfectly.  The eating plan was customized to my macro breakdown that reflected what I was trying to achieve. I’ve tried many other fitness programs and none compared to detail and quality that I got with Rudy’s plan. Sometimes there is no one size fits all, that’s why I chose the customized physique plan and as expected it was specifically tailored for me. I definitely got the results I was looking for, and would highly recommend this to anyone looking to transform their physique and add lean muscle and strength. I can’t wait to do a new customized plan! Taking things to the next level! 

Naliza G.

Fill Out The Application Below And Book A Time To Speak With One Of Our Physique Transformation Specialists To Find Out If My One-On-One Elite Physique Coaching Is Right For You

[tu_countdown id=12297 design=42][/tu_countdown]

8 WEEKS ELITE COACHING

Your PRICE
$299

NO CONTRACT OR MINIMUM TERM!

($199 PER MONTH)

All Payments Made in advance and upfront, no split payments allowed.

12 WEEKS ELITE COACHING

Your PRICE
$497

NO CONTRACT OR MINIMUM TERM!

All Payments Made in advance and upfront, no split payments allowed.

Application for 10 min call

The purpose of this application is to help me better understand what you need to take your health and fitness to the next level and beyond!

YOUR PRICE FOR THE NEXT

[tu_countdown id=12297 design=42][/tu_countdown]

ELITE 1:1 MONTHLY COACHING

TODAY’S PRICE FOR NEXT 3 CLIENTS
$97
PER MONTH

NO CONTRACT OR MINIMUM TERM!

(You can cancel anytime, no contract, it will renew at $97 per month until you wish to pause or stop your 1:1 coaching)

*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