Crush It in 30 Days: Your No-Nonsense Food Discipline Challenge

Starting Monday. 30 Days. No Excuses.

Hey, it’s Kevin. I used to think I wasn’t disciplined because I couldn’t resist French fries. Then I took control of my plate—and my life. Here’s the 30-Day Discipline Challenge that changed everything, straight from our raw, real group chat. Ready to prove you’ve got what it takes?

Why This Challenge?

“If you can’t control what you put in your mouth for 30 days, you can’t control anything.” — Jason

This isn’t just about food. It’s about proving you’re the boss of your own life. In 30 days, you’ll:

• Reset your gut and metabolism

• Rewire your cravings (they fade in 20 minutes!)

• Feel like a leader—at home and beyond

Fail once? Restart at Day 1. Succeed? You’ll own Thanksgiving like a champ.

The Simple Plan

Step 1: Know Your Numbers

• Protein Goal: Your body weight (lbs) × 1.5 g = daily protein

  • Example: 180 lbs → 270 g protein → ~54 g per meal (5 meals)

• Meals: 5–7 per day. Hungry? Add another. No skipping.

Step 2: What You Can Eat

Eat This	Skip This	Pro Tip
Chicken (keep the skin), beef, eggs, salmon, tuna	Seed oils, sugar, soda, alcohol	Fry in tallow for flavor
2 cups leafy greens per meal (spinach, arugula)	Potatoes, rice, bread	Hot sauce makes it pop
2 cups berries daily (post-workout + bedtime)	Other fruits	Berries kill cravings
Salt, pepper, single-ingredient spices	Pre-mixed seasonings	Make your own taco rub
Water, black coffee, soda water	Juice, sports drinks	Add Himalayan salt if cramping

Emergency Meal: 2 cans of tuna in water. Keep a stash in your car.

Step 3: Prep Like a Pro

• Sunday Shop: Grab 20 lbs chicken, 10 lbs ground beef, eggs, greens, berries at Costco.

• Cook: Grill or fry in tallow/avocado oil. Use aluminum pans for 3-day batches.

• Hack: Hot sauce = boring chicken becomes “buffalo wings.”

Step 4: Daily Routine

• Morning: 1 liter warm lemon water + pinch of salt

• All Day: Eat your 5–7 meals (protein + greens)

• Evening: Check in on group chat: ✅ “All meals done” or ❌ admit you slipped

• Cravings? Chug water, chew gum, or walk for 20 minutes. They’ll pass.

Step 5: Handle Temptations

• Kids’ Parties: Eat Meal 5 first or bring a chicken baggie.

• Halloween: Stick to the plan. Candy’s not worth restarting.

• Thanksgiving: Finish strong, then feast guilt-free on Day 31.

Why It’s Worth It

“I used to think I wasn’t disciplined because I couldn’t control food. Now I know I’m the master of my universe.” — Kevin

• Body: Drop fat, gain muscle, feel unstoppable.

• Mind: Every “no” to junk food builds iron willpower.

• Life: Lead your family by example. My wife became a bodybuilder because I stepped up first.

Get Started

1. Text the group: “I’m in for Monday.”

2. Shop Sunday: Stock up on allowed foods.

3. Join the chat: Check in nightly. No ghosting.

4. Challenge others: Send this to every guy you know.

“Fit or fat. Choose.” — Kevin

30 days. You vs. you. Start Monday.#30DayDiscipline