Welcome to day 15 !

Here is a checklist of things to get done in Week 3 some of these you hopefully did within the 1st week but...........if you haven't its never too late !

  1. Order Supplements if you have not done so yet check out our 360Vitamin Store put in 360PT
    for a 20% discount at check out . Not sure what you need ? let me know I'll be happy to assist you
    find whats best for you my email is michaelbrooks360@gmail.com
  2. Take picture of every meal you eat including snacks everyday
  3. Take a Before selfie Picture ( you can keep this to yourself or share) 
  4. Get Baseline Measurements
  5. Join Facebook group 360PT 30 Day Challenge
  6. Check in with FB Group
  7. Keep Carbs around 150 grams per day = 4 to 5 portions per day
  8. Protein keeping around 75  = 3 portions of protein  to 150 grams per day = 6 portions of protein
  9. Intermittent fast two day's this week (Monday & Wednesday & Friday).
  10. Drink 8-10 cups of water.
  11. 60-90 Seconds of workout before or after every meal.
  12. Strength Training x 5 week
  13. Active recuperation x 2 week.
  14. Take Supplements everyday and the digestive enzymes during or after every meal.
  15. work on Sleep hygiene " Better night sleep" Click here for more info
  16. Morning Ritual: Lets start our days off right ! Click here to get more details and how you might want to start your day off
Please remember ! the Carbs are coming down to only 75 grams per day this week or 3 portions per day . So if you overdue it and have 3 potions all in one meal that ok BUT ...... then that means that's all you get today !!! 
What I do is try to save the carbs for the time I crave them most for me that my evening meal, so I'll be extra careful Breakfast , Snack and Lunch , But ........ if for you its Lunch time when you carve them most go for it whatever works best YOU .

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Workout of the Day " WOD" : It's up to you when you want to get your WOD (Workout of the Day)  in just be sure to get it in ! You can either Choose our 360PT CrossFit WOD or if you want to workout at home or you are on the Road you can choose one of our Body weight workouts routines .

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Water : 2 Cups or more upon waking

Breakfast macro Nutrient Ratio: ( Protein N/A portions / Carbs- N/A / Fat N/A portions/ Vegetable N/A portions) 
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal
Breakfast: Intermittent Fast 12-14 hrs

Note: if your used to eating breakfast and you must eat something pick something from the Fat category ( Avacado or handful of nuts) . I know its sounds crazy but Fat does not give you the same Insulin Spike ( Fat storing hormone) that Carbs do or even protein from GNG. 

*Gluconeogenesis (abbreviated GNG) is a metabolic pathway that results in the generation of glucose from non-carbohydrate carbon substrates such as lactate, glycerol, and glucogenic amino acids.

Take picture of whatever you drink or eat.

Supplements: Digestive Enzymes

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds This
              should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk and         10 being complete exhaustion . You can check out the exercise link here for suggestions.

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Snack around 10:00 am ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 1 portion/ Vegetables optional)
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal below.

Suggested Snack : 

  • Whey Protein Shake (Protein) 
  • handful of Nuts ( Fat) 

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immediately after eating "Do not take your digestive enzymes on an empty stomach"

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds This
              should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk and        
               10 being complete exhaustion . You can check out the exercise link here for suggestions.
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Lunch macro nutrient ratio : ( Protein 1 to 2 portions/ Fat 1 to 2 portions / Carbs 1 portion/Vegetables 1 to 2 portions at least but if you want more knock yourself out)
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal below.
Suggested Lunch: 

Take picture of whatever you eat or drink.

Supplements: take your Digestive Enzymes  during or immediately after eating "Do not take your digestive enzymes on an empty stomach"  

Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds.This should be about a 4-5 or on the exertion scale ( don't over do it) 1 being a light walk and        
  10 being complete exhaustion . You can check out the exercise link here for suggestions.
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Dinner: 
Note: If you prefer not to eat the suggested meal below no problem just go to the 360PT approved Food and choose a Protein 1 to 2 portions / Carb 1 portions / Vegetable 1 to 2 portions/ Fat 1 to 2 portions.

Suggested Dinner: 

  •    Pork Chops( Protein)
  •     Cauliflower Mashed Potatoes w/Butter  (Vegetable / Fat)
  •     Salad (Vegetable) 
  •     Salad Dressing (Fat) 
  •     Glass of wine or other Drink  (or substitute for a pice of fruit)  ( Carb) 
  •     Piece of Dark Chocolate 

Take picture of whatever you drink or eat.

Supplements: take during or immediately after eating

  •                        Multivitamin
  •                        EPA/DHA ( fish oil)
  •                        Digestive Enzymes

 Exercise: Immediately pre or post meal do some form of exercise for 60-90 seconds .This
                 should be about a 4-5 or on the exertion scale ( don't over do it)  . 1 being a light walk                 and 10 being complete exhaustion . You can check out the exercise link here for suggestions.

Congratulations you made it ! click here to see day 16