Er, it does say to eat breakfast within an hour of waking. Lump of protein within half an hour of waking, to be precise.

I don't do gym time. I find myself walking up and down stairs just because I'm revelling in the joy of feeling like using my body.

In any case, he claims that if you just stick to the food list and do a weekly binge day, you'll lose fat, and that the rest is optional enhancements. Like many body-obsessed people, he goes into ridiculously nerdy detail about the optional enhancements.