Healthy Eating and Diet Schedule
0400 Wake Up
Sleep in running shorts, shirt, socks
Water, thermogenic, pre-workout
0445-0500 Physical Training
45 min cardio and calisthenics mix
30 min stretch
Shit, shower, shave
½ Cup raw oats and water, multi vitamin, D3, fish oil, 2 egg whites, water, 1 cup of black coffee, protein shake
1200 Lunch
Light salad, oil vinaigrette
Water, thermogenic, pre-workout
1700 Physical Training
45 min cardio and calisthenics mix
30 min stretch
Water, protein shake
Shower, prep for next days workout upon waking up
1900 Dinner
Fist size portion, protein, salad, water
2000 Bed
Random Stuff
Snacks
Fiji apple, ½ chocolate peanut butter protein bar
Only between breakfast/lunch and lunch/dinner
Diet – What you can’t have!
Sugars, sodium, carbohydrates, complex anything, juice, concentrates, red meats, pork, lamb, game, sodas, creams, ketchup, mayo
12 Hour Rule
Allow 12 hours between workouts for muscle repair, do not wait 24 hours, if so, wait 5 days to start back up.
Goals
6 months have 45 min mix cardio/calisthenics be a total distance of 5 miles.
345 lbs > 200 lbs = 1 year (180lbs ideal)
14 lbs / month fat burn
Stream
Pushups, side crunches (can be assisted from knees)
