Table of Contents
Introduction vii
Part 1 The Method 1
Chapter 1 Why Extreme Transformation? 2
Chapter 2 How the Extreme Cycle Works 11
Chapter 3 Metabolic Missions and Accelerators 30
Part 2 21 Days to Extreme Transformation 39
Learn It! 41
Day 1 Find Your What and Your Why 42
Day 2 Discover the True Path to Transformation 54
Day 3 Keep Your Promises 62
Day 4 Prepare for Success 70
Day 5 Rally Your Team 76
Day 6 Make it Your Own! 82
Day 7 Troubleshoot! 91
Love It! 96
Day 8 Believe in Yourself 97
Day 9 Be Open, Honest, and Vulnerable 102
Day 10 Unload the Real Weight 107
Day 11 Banish the Negative Self-Talk 113
Day 12 Create Your New identity 121
Day 13 Take Responsibility 126
Day 14 Conquer Your F.E.A.R. 132
Live It! 137
Day 15 Go All In 138
Day 16 Fail Without Failing 142
Day 17 Be Beneficially Selfish 149
Day 18 Have Realistic Expectations of Others 154
Day 19 Replace Your Addiction 159
Day 20 Triggers and Tactics 163
Day 21 Live with Purpose 172
Phase One's Done: Now What? 175
Part 3 Your New Life 177
Chapter 4 Embracing the New You: Mastering Maintenance 178
Part 4 The Metabolic Movements 191
Part 5 Extreme Cycle Recipes 209
Breakfasts 211
High-Carb Meals 222
Low-Carb Meals 243
Clean Cheat Meals 269
Appendices 279
Appendix A 21-Day Daily Tracker 280
Appendix B Shopping Lists and Meal Prep 291
Appendix C Extreme Transformation Bulk Prep Cooking Guide 298
Appendix D Extreme Cycle Acceptable Foods and 100-Calorie Portions 302
Acknowledgments 305
Index 306