PRIMAL SUPREME WARRIOR SPECIMEN DIET PROTOCOL (v2)
Members‑Only Precision Fuel
This is the Primal Mogul Specimen Warrior Diet Protocol: engineered for clean energy, militant digestion, and all‑day output. Per update: all red/gold potatoes removed.
We keep Japanese sweet potato and ripe plantain as the primary starches and sharpen the fruit lane to low‑glycemic hitters only. Core law still stands: separate starchy carbs from protein in most meals for steadier glucose, calmer nerves, and sharper decision‑making.
Add elite seafood, game meats, and pasture fats to build a dense, camera‑ready physique that performs under pressure.
Operating Thesis
Food as Weaponized Fuel
A warrior’s body is a tool for influence. Split proteins and starches in most meals so the gut runs smooth and the mind stays crisp.
Strategic seafood (oysters, sardines, trout, sea bass) loads omega‑3s, iodine, zinc, and selenium; pasture‑raised eggs and ghee plus grass‑fed beef and game meats supply the hormonal backbone.
The outcome is stable energy with low inflammation—exactly what a modern mogul needs for long work blocks, training, and public moments.
Core advantages
- Steady energy curve: Fewer mixed heavy meals → fewer post‑meal crashes.
- Sharper cognition & vascular support: DHA/EPA + zinc/selenium from elite seafood.
- Hormone support: Pasture eggs, ghee (if tolerated), and grass‑fed meats.
- Low inflammation: No gluten, seed oils, refined sugar, corn, soy, or conventional dairy.
- Digestive clarity: Simple combinations = less bloat, better sleep, faster recovery.
Core Laws (Principles Tightened)
- Protein Isolation: Most meals are protein + vegetable/fat or starch + vegetable/fat—don’t stack all three.
- Seafood Rotation (3–4×/week): Oysters, sardines, trout, sea bass for omega‑3s and mineral density.
- Pasture‑Raised Foundation: Eggs & ghee from real pasture sources only. If dairy‑reactive, limit or skip ghee.
- Grass‑Fed Standard: Beef/lamb are grass‑fed & finished; rotate in bison, venison, elk, and lamb.
- Fats as Brain Fuel: Goose fat, beef tallow, avocado oil, macadamia oil, extra‑virgin olive oil, pasture ghee (if tolerated). No seed oils.
- Trigger Purge: No gluten, corn, soy, refined sugar, industrial seed oils, conventional dairy.
- Electrolyte Sovereignty: Daily sodium, potassium, magnesium—adjust to training, heat, and stress loads.
- Meat Sequencing: Don’t run one protein more than 3 days straight.
Portion & Timing Targets
Keep It Simple, Repeatable, Sustainable
- Protein plates: 6–8 oz cooked meat/fish + 1–2 cups non‑starchy greens + 1–2 tbsp clean fat.
- Starch plates: 1 medium Japanese sweet potato or ~1 cup ripe plantain + 1–2 cups non‑starchy greens + 1 tbsp olive/macadamia oil. No protein.
- Fruit boosts (low‑GI): 1 small serving (½–1 cup) berries/kiwi/green apple/pomegranate arils/black grapes (tiny), post‑training or paired with fat when not training.
- Meal spacing: 3–5 hours between feedings. Last meal 3–4 hours before bed on non‑training days.
- Training combo rule: You may combine starch + protein only in the immediate post‑training meal.
Daily Execution Model
Clean Energy. No Crash.
Wake Phase (7–9 AM)
- 16–24 oz warm lemon water + pinch Himalayan salt.
- Specimen Electrolyte Shot: water + 1/8 tsp salt + 1/4 tsp cream of tartar (potassium) + 200–300 mg magnesium glycinate.
- Optional black coffee or matcha if heart rate is steady; morning sunlight or a 5–10 min walk.
Meal 1 — Protein Base
- 6–8 oz wild trout, sardines, or sea bass.
- 1–2 cups spinach, arugula, or watercress sautéed in pasture ghee.
- 1/2 avocado.
Meal 2 — Protein Base
- 6–8 oz grass‑fed beef or lamb (or bison/venison/elk).
- Roasted asparagus or Brussels sprouts in beef tallow.
- Side salad with macadamia oil + lemon.
Meal 3 — Strategic Seafood Hit (2–3×/week)
- 6 oysters (raw/lightly steamed) or 1 small can wild sardines.
- Lemon, black pepper, dill/parsley.
Last Meal — Repair & Recovery
6–8 oz grass‑fed ribeye, venison, or 8 oz turkey thighs.
Asparagus or Brussels sprouts + avocado slices.
Bone broth for joint/tendon support.
Note: On training days, insert a post‑workout combined meal (protein + starch) and keep the rest of the day separated.
Simple, Powerful Carb Meals (No Protein)
Plug‑and‑Play Starch Plates
Clean, fast carbohydrate meals for glycogen without digestive chaos. Pair with non‑starchy greens and fats—no protein.
- Japanese Sweet Potato Bowl: Roasted wedges + olive oil + sea salt + parsley; side of steamed spinach.
- Plantain Medallions: Oven‑roasted ripe plantain slices + macadamia oil; side of arugula with lemon.
- Sweet Potato Mash: Mashed Japanese sweet potato + ghee (if tolerated) + cinnamon; quick watercress salad.
- Plantain & Greens: Roasted plantain + olive oil + lime; side of sautéed broccoli rabe.
- Crispy Sweet Potato Cubes: Air‑fried cubes + olive oil + rosemary; mixed‑greens salad.
- Plantain Lime Bowl: Plantain strips + lime zest + olive oil; chopped cilantro over warm kale.
Timing: Midday or post‑training. Keep portions modest; avoid heavy added fats if training soon.
Low‑Glycemic Fruit Protocol
Small Hits. Big Payoff.
Best Options
- Berries (blue/black/rasp/straw)
- Kiwi
- Green apple
- Pomegranate arils
- Black grapes (very small portion)
How to Use
- Post‑training: Fruit alone or next to your starch.
- Non‑training: Pair fruit with fat (e.g., a few berries + 1/4 avocado or macadamia nuts) to blunt the glucose curve.
- Frequency: 1–2 small servings per day max, depending on workload and body composition goals.
Specimen‑Tier Proteins, Starches, Fats, Greens
Precision Grocery Map
Proteins (rotate)
- Bison, venison, elk, lamb, grass‑fed beef, wild salmon, trout, oysters, sardines, sea bass, turkey thighs, pasture‑raised eggs.
Starchy Carbs (timed)
- Japanese sweet potato, ripe plantain, carrots (lightly roasted).
- Rules: Midday or post‑training; don’t pair with heavy protein; keep fats moderate.
Fats (primary)
- Goose fat, beef tallow, avocado oil, macadamia oil, extra‑virgin olive oil, pasture ghee (if tolerated).
Greens & Crucifers (daily)
- Spinach, kale, collard greens, arugula, watercress, broccoli, cauliflower, asparagus, Brussels sprouts, mixed herbs.
Flavor Arsenal (salt & spice)
- Sea salt/Himalayan salt, cracked pepper, smoked paprika, garlic, lemon, dill, rosemary, thyme, cumin, chili flakes.
Cooking Protocols (Fast, Clean, Consistent)
Methods That Respect the Fuel
- Pan‑sear fish in ghee or olive oil, finish with lemon/herbs.
- Roast game meats at moderate heat; rest 5–10 min for tenderness.
- Air‑fry sweet potato cubes to crisp without soaking oil.
- Bake plantain on parchment; brush with macadamia oil, finish with lime.
- Sauté greens quickly in ghee/olive oil to keep color and bite.
7‑Day Rotation (Example)
Separated by Default, Combined Only Post‑Training
Day 1
- Protein: Trout + ghee greens + avocado.
- Starch: Japanese sweet potato + olive‑oil spinach.
- Protein: Bison + tallow Brussels + salad.
- Seafood Hit: 6 oysters.
Day 2
- Protein: Sea bass + arugula + macadamia oil.
- Starch: Plantain medallions + lemon kale.
- Protein: Lamb chops + asparagus in tallow.
- Fruit: Berries (small) with a few macadamias.
Day 3 (Training)
- Protein: Sardines + watercress + avocado.
- Post‑workout (combined): Venison + Japanese sweet potato + arugula salad.
- Protein later: Turkey thighs + broccoli.
- Seafood Hit: 6 oysters (optional).
Day 4
- Protein: Elk steak + roasted cauliflower.
- Starch: Sweet potato mash + cinnamon + parsley salad.
- Protein: Grass‑fed ribeye + asparagus.
- Fruit: Kiwi (small) with a few macadamias.
Day 5
- Protein: Wild salmon + lemon dill + spinach.
- Starch: Plantain + olive oil + lime.
- Protein: Bison burger (no bun) + arugula salad.
- Bone broth at night.
Day 6 (Training)
- Protein: Lamb + kale.
- Post‑workout (combined): Bison + Japanese sweet potato + parsley.
- Protein later: Sea bass + broccoli rabe.
- Fruit: Green apple slices (small) with almond butter (1 tsp).
Day 7 (Reset)
- Protein: Trout + ghee greens.
- Starch: Crispy sweet potato cubes + olive‑oil salad.
- Protein: Venison + Brussels sprouts.
- Optional 14–16 hr overnight fast into Day 8.
Elite Biohacks Layer
Small Levers. Big Return.
- Light timing: Morning sunlight within 10–15 min of waking.
- Glucose control: 10‑minute walk after meals; 2–5 minutes of light squats after starch meals.
- Electrolyte cycling: More sodium + potassium on training/heat days; more magnesium on recovery days.
- Vagal activation: Slow breathing or humming 2–3 minutes after meals to shift into rest‑digest.
- Sleep setup: Last food 3–4 hours pre‑bed on non‑training days; stop caffeine by early afternoon.
Logistics for Moguls
Prep Once, Eat Clean All Week
- Batch‑cook proteins (bison/venison/elk/lamb/turkey) on two days per week.
- Roast starches (sweet potato/plantain) in bulk and portion into glass containers.
- Greens kit: Pre‑wash arugula/spinach/watercress and keep lemon/olive oil ready.
- Seafood stack: Keep canned wild sardines and a weekly oyster plan.
- Travel kit: 2–3 single‑serve olive oil packets, sea salt, macadamias, sardines.
Restaurant & Travel Order Codes
Stay on Code Outside the House
- Steakhouse: Ribeye or sirloin + grilled asparagus + side salad (olive oil/lemon). Skip bread/dessert. Add starch only if post‑training.
- Seafood spot: Grilled salmon or sea bass + greens. Add sweet potato only post‑training.
- Latin/Caribbean: Order plantain as your starch plate; keep protein separate unless post‑workout.
- Breakfast diner: 3 pasture‑raised eggs + avocado + greens. Keep toast/pancakes off the table.
Troubleshooting & Fine‑Tuning
Read the Signals, Adjust the Levers
- Midday sleepiness: Reduce fat at starch meal; add a 10‑min walk.
- Cravings at night: Move starch to midday; increase seafood earlier in the day.
- Bloat: Tighten meal separation; audit sauces and hidden seed oils.
- Low pump in training: Add a bit more starch in the last 24 hours before training.
- Constipation: More cooked greens, magnesium at night, and water between meals.
Benefits for Members
What You Can Expect in 90 Days
- Sharper energy control: Split meals = calmer glucose and steadier focus.
- Nervous system stability: Low‑inflammatory proteins + timed carbs cool the stress response.
- Vascular & cardiac upgrade: Lean heme iron, DHA/EPA, and CoQ10; smart sodium‑potassium balance.
- Hormonal strength: Pasture eggs, ghee (if tolerated), and grass‑fed meats support anabolic pathways.
- Muscle density: Game meats + seafood build lean tissue without water retention.
- Glucose mastery: Carb timing that favors glycogen, not fat storage.
- Gut & immune rebuild: Trigger purge + broth + polyphenols support the gut lining.
- Longevity without weakness: Monthly autophagy + rotation to avoid overload or nutrient boredom.
- Cultural readiness: Boardroom‑ready, camera‑ready, and battle‑ready under pressure.
The Code Is Simple. The Discipline Is Rare.
No trends. Just a clean operating system: proteins and starches separated, potatoes out, Japanese sweet potato & plantain in. Seafood 3–4×/week, game meats and clean fats on rotation, electrolytes on lock, and short walks after meals.
Powerful Conclusion
Run this v2 Primal Warrior Specimen Diet for 90 days. Expect lower inflammation, steadier focus, stronger pumps, and a harder physique built for sustained pressure and real‑world performance.
Member Note: Strategic nutrition, not medical advice. If you’re on medications or have conditions, clear changes with your clinician first.
