Welcome to day 19 !

 Quick check list for today

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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 have a Bulletproof Coffee ( Avacado or handful of nuts) .  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: 

  • Suggested Lunch : Chicken w/Apple & Avocado Salad  "Check out recipe"
  • Low Carb drink " unsweetened tea or Water w/Lemon"

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)
  •     Broccoli (Vegetable)
  •     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.

Click here to go to day 20 !