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'The Old Medicine' Meal & Fitness Guide (Download)


This meal guide ebook is designed for sedentary and lightly active men currently weighing 100kg (220 lbs) or above. Within the next 10 weeks, your goal is to lose 10kg of weight (2 lbs per week) which is best achieved through a balanced diet, fasting, and regular exercise.

The Old Medicine Fitness Plan was designed to accompany this meal guide and will help you reach your weight loss goal God willing. You are fully free to mix and match meals (for example Weetabix rather than oats for breakfast), adapting them as you see necessary, just aim to stay within the calorie quota for each day which is to stay under 2000 calories.