📄 Reset Quick ReferenceUpdated 5 days ago

Your 7-Day Structured Pause

Reset sits between focused fat-loss phases.

It protects your body while maintaining structure.

🟢 Duration

Reset lasts 7 days.

Use Reset:

• Every 4–6 weeks on Sprint
• After 8 weeks on Total Focus

Very low-calorie phases should not exceed 12 weeks without GP supervision.

🟢 Daily Structure

During Reset:

✔ Continue with 4 packs per day
✔ Upgrade 2 meals per day

Each upgraded meal must include:

🥩 1 lean protein
🥦 1 fibre source

No calorie counting.
No weighing.

🟢 Protein Examples

• Chicken
• Turkey mince
• White fish
• Prawns
• Tuna in spring water
• Egg whites
• 0% Greek yoghurt
• Cottage cheese
• Tofu or Quorn

Portion: Palm-sized

🟢 Fibre Examples

• Broccoli
• Green beans
• Cauliflower / cauliflower rice
• Courgette
• Peppers
• Mushrooms
• Spinach
• Kale
• Salad leaves
• Asparagus
• Flaxseed
• Berries

Portion: 1–2 handfuls

🔴 Not Included

To keep Reset structured:

• No bread
• No rice
• No pasta
• No potatoes
• No cereal
• No starch carbohydrates

🟢 Simple Examples

Chicken + broccoli
White fish + green beans
Turkey mince + cauliflower rice
Greek yoghurt + berries
Porridge + yoghurt + flax

Protein + fibre.

Keep it simple.

🔁 What Happens Next?

After Reset you may:

• Return to Sprint
• Return to Total Focus
• Move into Transition
• Move into Switch

“Reset isn’t stopping. It’s strengthening.”