Diet
- Intermittent fasting 16 hours a day, eating between 11am and 7pm
- Meals:
- Shake at 11am (dry content to be assembled in the morning and taken to work)
- protein powder (20g protein) - for cost saving and muscle maintenance
- dietary fibers (2 scoops) - for the health of the digestive system
- omega 3 oil (20ml) - for the health of all the cells in the body
- fish collagen peptide (10g) - to support the joints
- creatine monohydrate (5g) - to support muscle energy
- + multivitamin - for overall health support
- Lunch at 11:30am (possible to purchase from a grocery store):
- ~25dkg vegetables
- ~20dkg grilled chicken/turkey/porc (~50g protein)
- nuts
- 1 fruit (apple, orange)
- Snack at 3pm:
- 5dl Skyr (~50g protein)
- ~20dkg red fruit (low calorie)
- Dinner before 7pm:
- ~25dkg beef/porc (~50g protein)
- ~10dkg light cheese/mozzarella (~30g protein)
- sour vegetables (eg. pickles, beets, sauerkraut)
- Drinking water 4dl/10kg body weight
Weight
- Losing 30kg by the end of the year, 5kg/month, ~1.15kg/week, ~16dkg/day.
Workout
- Going to the gym 4 times a week (M, W, F, S), following the coach assembled routine
- Preferring the higher rep ranges to work with lighter weights to ease the load on the joints; once or twice a month trying for 1 rep max for fun and tracking
- Introduce mobility, stretching and abdominal exercises at home:
- Q3: 3 times a week, on workout rest days - as I have extra time then
- Q4: 7 times a week, after getting used to the routine and reached basic capacity
- Cardio (walking for this year):
- Q3: aiming for 8k steps daily average weekly (56k/week - allows for "bad" days)
- Q4: aiming for 10k steps daily average weekly (70k/week)
Knowledge
- Finish Precision Nutrition Level 1 course
- Learn about personal branding, social media marketing (courses to follow up)
- Learn about finances and investing (courses bought)
- Learn about dealing with people (course bought)
Business
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