ALExANDER PURE DIET - INTRODUCTION - Fightline Diet

Alexander Pure Diet - introduction 

Over the years, I have tried, tested, used, developed, seen, and read every diet programme that has been put there!!! Most of my clients, 

friends and the models and celebrities that I interact with, regrettably fail to achieve their lifestyle and fitness targets as a result of not 

understanding, being motivated or able to follow and sustain a diet lifestyle programme. That is until I developed what I like to call the “Alexander 

Pure Diet” !! 

Firstly my perspective on a diet lifestyle programme is not for everyone. This is an extreme or advanced approach and methodology, however 

I work closely with a lot of models, celebrities and business executives who want to achieve the very current “Hollywood” look of a very lean, 

toned, fit, and healthy body… for the guys the inspiration comes from Brad Pitt in Fightclub, Jason Statham in The Transporter, or the ripped 

to the bone Ryan Reynolds in Blade: Trinity and the fitness cover models on the Mens Health magazines. For the girls the healthy sexy Victoria 

Secret models, Megan Fox and bond girl Halle Berry are all on the wish list!! …Its important to have a very clear vision of your end goal and 

aspirations and try to understand what it takes to get there and follow the right path. For instance it would be disastrous to follow a low 

calorie diet if you were planning to run a marathon, bulk up in size, or recover from an illness. It is also important to note that you should never 

feel pressured to look or think you need to have a particular body type/look, for unless in my experience you REALLY want something you end 

up starting a journey you will never finish, and this will result in inner disappointment and a feeling of failure which will hinder your opportunities 

in achieving YOUR true lifestyle/fitness goals and aspirations. Remember we are all individuals and obtain happiness and fulfilment differently… 

What is the “Alexander Pure Diet” 

Before revealing diet programme sheets to follow and use, I am going to go into some depth on this topic, so that you are empowered with the 

knowledge needed to understand the science behind what changes are happening to your body so that you can adapt or customise the 

programme to your lifestyle and targets. 

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At the beginning of 2010, having gone through the testing challenges and stress of the recession, I made the very clear decision to bring 

together all my knowledge, contacts and experience in the fitness arena, to formulate an uncomplicated and easy to follow “Lifestyle change 

“programme that others can use to help achieve the A list body of many of my clients…FAST!! 

The first and most important step was going into partnership with Fightline Diet - a 

dietary supplement company that I have consulted with alongside some of the most 

talented bio-chemists and nutritionists in the business to formulate for the first time, 

great tasting, easy to use and understand high quality dietary product range that does 

deliver results, and is aimed at helping not just fitness professionals models/celebrities 

but also the mainstream public with their diet goals… 

The Alexander pure Diet is a broken down into three phases or cycles (which will fully 

explained later) with the first stage being the Fasting cycle, ( follow 3-9 days) which is 

not recommended for everyone. There has been much contention in the scientific field 

about whether or not fasting is beneficial to one's health. Fasting is an integral part of 

many of the major religions including Islam, Judaism and Christianity, and I will go into 

more depth later, but the key consideration here are the benefits of fasting must be 

preceded by a look at the body's progression when deprived of food. Due to the lack of 

incoming energy, the body must turn to its own resources, a function called autolysis. (2) 

Autolysis is the breaking down of fat stores in the body in order to produce energy. I have 

also experienced first hand that during this phase, I re programme or train my brain to 

the idea of depriving my body of what society has come to view as so essential to our 

survival, as being non essential. As the stomach shrinks during this phase and the brain 

and body adapt to its new conditions, I find not only a drastic loss of body fat and water 

retention but also the cravings and desire for excess food during phase two diminish. 

This first phase I have found gives me the motivation by seeing results quickly to stay on 

point during phase two, and most importantly my mind is very well mentally conditioned 

( The mental desire/want/will IS WITHOUT doubt what ensures staying on a dieting 

programme to completion) not to send out signals to crave food, that when I do consume 

its almost rewarding my body and mind as opposed to satisfying a desire!!! 

Equipped from the mental conditioning of phase one, you need now count the calories and eat less of everything in your dietary intake and 

this is known as stage two, the calorie restriction phase (4-8 weeks) aided by the use of Fightline diet extreme burners and Fightline diet pure 

shakes which I have found makes this stage a lot easier to complete, as I can realistically keep to the calorie restriction phase even though I 

pursue a very busy lifestyle constantly on the go!!! Here I recommend meal one (ideally consumed after cardio exercise if possible) to be a 

meal with a good intake of carbs and protein or the Fightline Diet meal replacement protein drink. This is also a great time to take your Fightline 

extreme fat burners, and this will set you up with plenty of energy for the day. I then recommend to consume one further meal either lunch 

or dinner and consume two more pure shakes for six days a week, and have one reward day where you can increase your carbs and fats with 

snacks, take aways or dinner dates. The cheat day I find helps to stop your cravings, to know that you can have that pizza or burger on the 

allocated cheat day and only have to wait a few days rather than give in or feel that you cant ever have it!! This helps keep with mental goal 

focus, and also again being realistic with your diet structure as it might be important to your lifestyle, to have family roast dinners or to take 

your partner out to a restaurant etc once a week… 

The Final cycle is the “controlled normality” stage (4 -8 weeks) Life is for living and enjoying and its important that when starting a lifestyle 

change journey you look at the big picture of why you want to lose weight or carve a great physique with am amazing six pack… it might be to 

gain inner self confidence, to look good for the summer or a wedding or just to fulfil a goal or dream. Once you’ve hit your target its important 

to relax a little and enjoy the benefits of your hard work and dedication, as I mentioned life if for living, and its not fun depriving ourselves all 

the time!! Whether it be eating great food at amazing restaurants, or going out drinking with your friends or maybe relaxing with your loved 

ones, these are important aspects of how we find happiness in our lives and can be difficult to pursue when following a diet stage to lose 

weight or sculpture our bodies. During this cycle stage the aim is to maintain the body you have achieved and have some fun, and then when 

you feel you need to tighten up a little, have a photo shoot, wedding or summer vacation you want to look you best for, you then revert to either 

cycle one or two mentally knowing you can do it, and feeling refreshed and ready to improve from last time!!! 

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Alexander Pure Diet - Phase 2 - Controlled Lifestyle 

Typically follow for 6 to 8 weeks 

This is the essential stage - This is where you need to mentally get tough and " Condition your Mind" that you WANT THIS - PLEASE READ AND 

UNDERSTAND my section Scott Methodology on PMA and Visualisation. It’s important you have a visual goal to aim for and WANT IT AND NEED 

IT AS MUCH AS THE AIR YOU BREATH. My training and diet methodology has a proven track record and has helped me carve out at 37, one of 

the best physiques on the planet… so if you want it, and you have access to the best advise and dietary supplements in Fightline Diet … then 

lets make it happen!!!! 

So once you have read my section on how one needs to condition the mind to the adjustment of your lifestyle, and selected a visual goal to 

strive for, you are then ready to start phase 2 or for those of you who have not adopted to take the "fasting cycle" this will be the commencement 

of your lifestyle change. Don't worry, you will still achieve brilliant results, it just may take a little longer. 

Now, I am again asking you to try and do cardio sessions on an empty stomach to achieve maximum results and gain an improvement in your 

fitness levels. Please go to the cardio loss training section in the training section of my website. I would say that the single most important 

element in my training and diet structure is undertaking these early morning cardio session religiously. Remember these early hour cardio 

sessions can take place in the gym, with a home treadmill or cross trainer or even a road run or power walking. 

REWARD and ENJOYING LIFE IS THE KEY 

It is unquestionable that we are all put on this planet to be happy, content and enjoy life!!! We’re also in the modern, fast paced world we live 

in, have less time and seem to all want to experience more and more and have greater pressures placed upon us from society in how we 

should look at what we should be achieving. Therefore when I looked at designing this training and diet platform, I sought to present something 

that I and many others could easily follow without depriving the body and mind totally from the things we all enjoy the most. 

Therefore, as a generic rule we all work Monday through to Friday and accept we have to knuckle down and work long hours, deal with stress 

and targets that are set as a condition for us to earn an income and in effect survive. Our minds are therefore "conditioned" on these days that 

things are a bit tuff, and we look forward to our weekends to unwind, relax and enjoy some social time! 

Therefore the restricted diet phase is a very controlled 5 days out of 7, and less controlled for 2 days which would normally be at the weekends. 

It is also flexible to take into account that you may need within the Restricted days, say entertain a client, or go on a date etc… which can be 

done by either swapping your "controlled days" round with your reward days or moving your "allowed meal" around to be later in the evening 

so that you can go on that date!!! 

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Restricted day plan – follow for 5 days/ from 7 Calorie intake approx 1200 or less 

---->> aim to drink at least 1 or 2 litres of water each day. 

• Upon rising, approx. 8am take 2-4 Fightline Diet extreme burners, 4 Fightline water loss retention tablets 

• 35 -45 mins cardio and abb training 

MEAL ONE - 

• Immediately after workout - Fightline Diet Pure shake or Fightline Diet Fuel 

• Either one slice of toast or bagel with low far spread 

• Authentic Greek fat free yoghurt or egg white omelette or egg white scrambled eggs 

• Piece of fruit 

• between 1-2pm, 2-4 extreme burners and 4 water loss retention tablets 

MEAL TWO - 

• Before 2 pm - 1 Pure Shake 

MEAL THREE - 

• 6/7 pm - This meal can either take the place of either meal two or four, you are permitted this meal at anytime provided you still consume 

the described number of pure shakes. 

This meal will be approx. 400-600 calories low in carbs thus chicken/turkey/lamb/steak/dim sum/eggs/soya/Vietnamese soup with 

either salad/grilled vegetables/sweet potatoes/fruit 

• Permitted soft drink (Coke Zero /7 Up Zero/Fanta Zero) or a herbal tea 

• Before 7 pm or 30 mins to evening training session - 2 extreme burner and 2 water loss retention tablets 

MEAL FOUR - 

• Before 9pm ( or immediately after evening training session ) - Fightline Pure Shake 

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Reward Day Plan 2 days from the Weeks Seven - less than 2000 calories 

---->> aim to drink at least 1 or 2 litres of water each day 

• Upon rising, approx. 8am take 2-4 Fightline Diet extreme burners, 4 Fightline water loss retention tablets 

• 35 -45 mins cardio and abb training 

MEAL ONE - 

• Immediately after workout - Fightline Diet Pure shake or Fightline Diet Fuel 

• Either one slice of Toast or Bagel with low far spread 

• Authentic Greek Fat free Yoghurt or egg white omelette or egg white scrambled eggs 

• Bar of chocolate or other similar treat 

• Between 1-2.30pm 2 -4 extreme burners and 4 water loss retention tablets 

MEAL TWO - 

• Before 2.30 pm - This meal will be approx 800 calories low in carbs thus chicken/turkey/lamb/steak/ dim sum, eggs/soya/Vietnamese 

soup /Burger/ Nandos/fried fish/chicken with either salad/grilled vegetables/sweet potatoes/pasta/rice/chips/ fruit 

• Permitted soft drink (coke zero /7 up zero fanta zero) or a herbal tea 

• Treat - desert / Crisps / chocolate 

MEAL THREE - 

• Before 5 pm - 1 Pure Shake 

• Piece of fruit 

• Before 7 pm or 30 mins to evening training session 2 extreme burner and 2 water loss retention tablets 

MEAL FOUR - 

• No later than 10pm - This meal should be lighter in carbs than mean two and slightly less in calories - If you have a dinner engagement 

then it is permitted to swap meal two for meal four, or sometimes what I do is if I know I am going have a big meal with friends etc… 

I will make meal 2 just a pure shake and really go for it with meal four!!! 

• This meal will be approx. 800 calories low in carbs thus chicken/turkey/lamb/steak/ dim sum, eggs/soya/Vietnamese soup with either 

salad/grilled vegetables/sweet potatoes/ fruit 

• Permitted soft drink (coke zero /7 up zero fanta zero) or a herbal tea 

• Treat - desert / Crisps / chocolate 

• Permitted - alcohol up to 4 units - I tend to stick to vodka on the rocks, or vodka with tonic water or other low calorie drinks - avoid beer 

and fancy sugar based cocktails 

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Some Example Meals :- 

Within the restricted section of the above plan here are some of the meals I will regularly eat and indeed followed by my many clients:- 

• Protein Blaster Omelette 

From mixing bowl to table in 10 minutes! A low-fat, low-carbohydrate, low-cholesterol protein blast 

Ingredients 

• 6 large egg whites 

• 1 teaspoon water 

• 2 teaspoons chopped fresh dill (optional) 

• 1/8 teaspoon salt 

• 1/8 teaspoon freshly ground pepper 

• 1/2 cup loosely packed, thinly sliced fresh spinach 

• 1 plum tomato, chopped 

• 2 tablespoons shredded nonfat cheddar cheese 

• Vegetable cooking spray 

To make the meal a bit more filling and say have as a main meal ill add 2-4 grilled turkey rasher slices. These taste like bacon, but have very 

little fat, and are high in protein. This is my most popular restricted diet meal. 

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GRILLED CHICKEN SPICY LEMON DRESSING SALAD 

Salads and diets have always had a delicious partnership. But salads are healthful and satisfying even if you’re not watching your waistline. 

With vegetables at their core, salads are great sources of vitamin C, and the leafiest among them supply plenty of that “foliage” vitamin, folate. 

The most colourful combinations - spiked with tomatoes, carrots, cabbages or bell peppers - also deliver vitamin A (as beta carotene), lycopene 

and other key phytonutrients. 

THAI-STYLE MELON & BEEF SALAD 

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1/4 cup dark brown sugar 

3 tbsps maple syrup (pure) 

1/3 cup fresh lemon juice (meyer) 

2/3 cup olive oil (light) 

1 1/2 tsps dijon mustard 

2 tsps garlic chives (chopped) 

1 1/2 tbsps candied ginger (chopped) 

1 1/2 tbsps candied lemon peel (chopped) 

1/2 tsp sea salt (coarse) 

1-2 tsps jalapeno pepper (diced) 

4 cups romaine lettuce (baby) 

3 cups chicken (cooked, chunks skinned) 

1 red onion (sliced in rings) 

2 carrots (julienned) 

1 cup grape tomatoes 

1/4 cup golden raisin 

1 apple (spartan thinly sliced) 

1/2 cup pineapple (chunk fresh) 

1/4cup grape (green seedless, halved) 

12 ounces beef sirloin, or other boneless steak, about 1 inch thick, 

trimmed 

1/4 teaspoon kosher salt 

1/4 teaspoon freshly ground pepper 

1/4 cup lime juice 

3 tablespoons fish sauce, (see Shopping Tip) 

2 teaspoons sugar 

1 clove garlic, grated or minced 

1/2-1 teaspoon crushed red pepper 

1 medium-to-large firm ripe melon 

1 small green bell pepper 

1 small red bell pepper 

6 cups lightly packed torn Boston lettuce, (about 1 head) 

1/2 cup slivered red onion 

1/2 cup thin cucumber slices, halved 

1/2 cup lightly packed fresh cilantro leaves 

1/2 cup lightly packed torn fresh mint leaves

THAI CHICKEN & MANGO STIR-FRY 

INGREDIENTS 

2 tablespoons plus 1 teaspoon fish sauce (see Note) 

2 tablespoons lime juice 

1 1/2 teaspoons cornstarch 

1-2 teaspoons brown sugar 

4 teaspoons canola oil, divided 

1 pound chicken tenders, cut into 1-inch pieces 

2 cloves garlic, minced 

1 teaspoon minced fresh ginger 

1-2 fresh small red or green chile peppers, stemmed and sliced, or 1/2-3/4 teaspoon crushed red pepper 

4 cups bite-size broccoli florets 

1/4 cup water 

2 mangoes, peeled and sliced 

1 bunch scallions, cut into 1-inch pieces 

1/4 cup chopped fresh cilantro 

1/4 cup chopped fresh basil, preferably Thai 

1/4 cup chopped fresh mint 

1 lime, cut into 6 wedges (optional) 

ingredient note: Fish sauce is a pungent Southeast Asian condiment made from salted, fermented fish. Find it in the Asian-food section of large 

supermarkets and in Asian specialty markets. I use Thai Kitchen fish sauce, lower in sodium than 

other brands (1,190 mg per tablespoon), in our nutritional analyses. 

NUTRITION 

Per serving: 195 calories; 5 g fat ( 1 g sat , 2 g mono ); 44 mg cholesterol; 20 g carbohydrates; 1 g added sugars; 21 g protein; 4 g fiber; 531 mg 

sodium; 557 mg potassium. 

Nutrition Bonus: Vitamin C (200% daily value), Vitamin A (70% dv), Folate & Potassium (24% dv), Magnesium (18% dv), Iron (16% dv). 

Carbohydrate Servings: 1 

SAUTEED CHICKEN BREASTS WITH CREAMY CHIVE SAUCE 

INGREDIENTS 

2 boneless, skinless chicken breasts, (about 1 pound), trimmed of fat 

1 teaspoon kosher salt, divided 

1/4 cup plus 1 tablespoon all-purpose flour, divided 

3 teaspoons extra-virgin olive oil, divided 

2 large shallots, finely chopped 

1/2 cup dry white wine 

1 14-ounce can reduced-sodium chicken broth 

1/3 cup reduced-fat sour cream 

1 tablespoon Dijon mustard 

1/2 cup chopped chives, (about 1 bunch) 

NUTRITION 

Per serving: 244 calories; 9 g fat ( 3 g sat , 3 g mono ); 72 mg cholesterol; 1 g carbohydrates; 26 g protein;0 g fiber; 679 mg sodium; 334 mg 

potassium. 

Nutrition Bonus: Niacin (50% daily value), Selenium (31% dv). 

Carbohydrate Servings: 1/2 

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BOILED CHICKEN 

INGREDIENTS 

3 lbs chicken 

1 onions (halved unpeeled) 

3 carrot (cut into chunks unpeeled) 

2 stalks celery (cut into chunks) 

1 tbsp whole peppercorn 

water (cover) 

Place chicken in a large pot with onion, carrots, celery and peppercorns; add water to cover. Cover pot and bring to a boil; reduce heat to a 

gentle boil and cook for about 90 minutes, or until chicken meat is falling off of the bone. Remove chicken, let cool and shred or chop the 

meat. 

Amount Per Serving 

Calories 113, Calories from Fat 24 % Daily Value * 

Total Fat 3 g 4% 

Saturated Fat 878 mg 4% 

Trans Fat 0% 

Cholesterol 56 mg 19% 

Sodium 84 mg 3% 

Total Carbohydrate 4 g 1% 

Dietary Fiber 1 g 5% 

Sugars 2 g 

Protein 18 g 

Vitamin A 69% 

Vitamin C 2 mg 4% 

Calcium 25 mg 2% 

Iron 1 mg 7% 

Potassium 313 mg 1% 

GARLIC CHICKEN 

INGREDIENTS 

2 tsps crushed garlic 

1/4 cup olive oil 

1/4 cup bread crumbs (dry) 

1/4 cup grated parmesan cheese 

4 skinless boneless chicken breasts (halves) 

1 Preheat oven to 425 degrees F (220 degrees C). 

2 Warm the garlic and olive oil to blend the flavors. In a separate dish, combine the bread crumbs and Parmesan cheese. Dip the chicken 

breasts in the olive oil and garlic mixture, then into the bread crumb mixture. Place in a shallow baking dish. 

3 Bake in the preheated oven for 30 to 35 minutes, until no longer pink and juices run clear. 


Calories 186 Calories from Fat 142 % Daily Value * 


Saturated Fat 3 g 15% 

Trans Fat 0% 


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Dietary Fiber 308 mg 1% 

Sugars 642 mg 

Protein 4 g 

Vitamin A 1% 



Iron 1 mg 4% 


TURKEY BURGERS 

INGREDIENTS 

3 yellow onion 

1 clove garlic cloves 

2 tbsps olive oil 

1 1/3 lbs turkey breast (ground) 

3 tbsps bread crumbs (dried) 

2 tbsps barbecue sauce 

3 tbsps quick-cooking oats (instant) 

1 tsp dried basil 

1 tsp dried oregano 

1 tbsp toasted wheat germ 

1/4 tsp salt (1 tablespoon liquid aminos) 

black pepper (ground) 

1. Peel the onions and cut into 1/8" to 1/4" pieces. Peel the garlic and chop finely. Warm the oil in a large skillet over medium heat. Add the 

onions and garlic and cook over medium heat, stirring often, for about 10 minutes, or until the onions start to brown. Add water, 1 tablespoon 

at a time, as necessary to prevent burning. Remove from the heat, transfer to a large bowl, and let cool for 10 minutes. 

2 To the same bowl, add the turkey, bread crumbs, barbecue sauce, oats, basil, oregano, wheat germ, salt or aminos, and pepper to taste. 

Mix well. Shape the mixture into 9 burgers. 

3 Coat a large nonstick skillet with cooking spray. Cook the burgers over medium heat for about 5 minutes, or until browned and crispy. Flip 

the burgers carefully and cook for 5 minutes longer, or until golden brown and a thermometer inserted in the center registers 165° and the 

meat is no longer pink. Serve the burgers hot. 





Trans Fat 0% 





Sugars 5 g 

Protein 32 g 

Vitamin A 1% 



Iron 2 mg 14% 


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TURKEY BURGERS 

INGREDIENTS 

3 tbsps vegetable oil (divided) 

1 1/2 lbs ground turkey 

1 oz seasoning mix (taco) 

1 tsp ground coriander 

1 tsp dried oregano 

1 tsp chili pepper flakes 

2 tbsps tomato paste 

14 1/2 ozs canned beef broth 

7 ozs salsa 

14 1/2 ozs crushed tomatoes (coarsely chopped, packed in puree) 

7 ozs chile peppers (chopped green) 

1 finely chopped onion 

1 green bell pepper (diced) 

3 zucchini (halved lengthwise and sliced) 

1 bunch green onion (chopped) 

1 cup sour cream 

1 cup shredded cheddar cheese 

1 Heat 1 tablespoon of oil in a large stock pot over medium-high heat. Crumble turkey into the pot, stirring with a wooden spoon to break 

apart as much as possible. Season with taco seasoning mix, coriander, oregano, chili flakes, and tomato paste, and mix until meat is evenly 

coated with seasonings. Continue cooking, reducing heat if necessary, until turkey is well browned. 

2 Pour in beef broth, and simmer to reduce liquid slightly, about 5 minutes. Add salsa, tomatoes, and green chilies, and continue cooking at 

a moderate simmer for ten minutes. Adjust the thickness at any time you feel necessary by adding water. 

3 While chili is still cooking, heat one tablespoon of oil in a large skillet over medium-high heat. Cook onion and green bell pepper, stirring 

occasionally for 5 minutes, or until onion is translucent and bell pepper is lightly browned. Add onion and bell pepper to the chili, and 

continue cooking at a very low simmer. 

4 In the same skillet, heat the remaining tablespoon of oil over medium-high heat. Add the zucchini, and cook stirring occasionally, for 5 

minutes, or until lightly browned. Add the zucchini to the chili, reduce heat, and continue cooking 15 minutes more. Again, adjust the 

consistency with water as needed. 

5 Ladle chili into serving bowls. Top with sour cream, green onion, and cheddar cheese, and serve. 





Trans Fat 204 mg 0% 


Sodium 1 g 54% 



Sugars 8 g 

Protein 32 g 

Vitamin A 38% 



Iron 3 mg 18% 

Potassium 1 g 4% 

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Alexander Pure Diet - Phase 3 - Controlled Normality 

Typically follow for 4 to 6 weeks 

Here are the guide lines:- 

Page 1 of 1 

Congratulations!! You've followed the diet, smashed the gym and got to YOUR target shape and 

condition through your OWN PMA!!!!!!….. now what???… Enjoy!!!… Yes that’s right…..!!! 

Life is for living and what better way then to be in the shape of your life… hit that meeting knowing 

under your suit u got killer abbs…. go to that venue and party like a rock star in killer condition…. 

land at the beach in your sexy bikini sipping champagne and eating sushi proud of all the hard work 

in the gym and dieting…… to me i’ll take time out over the summer after all the sweat, blood and 

tears and enjoy the beach, clubs, bars, dinners, seeing old friends in my best conditon, i’ll party hard 

and eat... within reason. 

(Left) Me in Thailand - this photo was taken 6 weeks after i finished cycle 2… i was pretty much 

eating and partying as i pleased. I still trained as a warrior - that can't ever change!!… but as this 

picture demonstrates you don't lose condition over night…. you can chill a little and still be in great 

shape after the efforts of my diet platform - then when you start to notice you need to tighten it 

up - start back on cycle 1 of the Alexander Pure Diet... 

• Try to stay under 2000 calories per days during the week and the weekends no more than 3500 calories 

• Still train but ease off the pace and cut back on the number of days - I still do my morning cardio sessions min 6 days a week, namely 

because I am 37 and want to keep my metabolic rate high… but hit the weights less 

• Come off the fat burners and water loss pills - still take in Pure shakes but again just limit the number and replace with more full meals 

• Try not to drink heavy more than twice a week 

• If you have a few "heavy days” of drinking/eating/sweet or chocolate abusing - then cut back a little over the following days … 

this just keeps you from going totally off the rails!! lol

ALExANDER PURE DIET - INTRODUCTION - Fightline Diet

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