Welcome to day 18 !

 

  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 ( Day 15, 17, 19) benefits of fasting click here 
  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's 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's 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 .

_____________________________________________________________________________

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 .

_____________________________________________________________________________

Breakfast macro Nutrient Ratio: ( Protein 1-2 portions / Carbs- 0 / Fat 1-2  portions/ Vegetables as much as you like ) 
Note: See Food list for portion sizes and to pick a food from each category above or try the suggested meal
Breakfast: Intermittent Fast this morning: 12-14 hrs

Low Carb Cereal
  • Low Carb Cereal with Protein recipe click here
  • Coffee or Tea

Water : 2 Cups or more upon waking

Supplements: Take your supplements

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.

_____________________________________________________________________________

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 : Protein Shake of Choice

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.
_____________________________________________________________________________

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: Mexican Fajitas ( Chicken , beef or Shrimp) 

  • Then choose either a cup of beans or a cup of rice or 1 Tortilla
  • Drink Lemon & Water ( if you like carbonated water like me that's fine to)  

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.
_____________________________________________________________________________

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    

Recipe & Photo : Tracy Holly at The Cory Holly Institute

Recipe & Photo : Tracy Holly at The Cory Holly Institute

Suggested Dinner: Thai Chicken Soup

  • Thai Chicken Soup  Just click here for recipe  
  •  Hot Tea
  • Optional Glass of Wine ...........sorry just one glass tonight,, but don't make it one Goblet... ;-) 

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 go to day 19