DAY 2
 

Here is a checklist of things to get done within the first week:

  1. Order Supplements
  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

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Workout of the Day " WOD" : It's up to you when you want to get your WOD 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 Bodyweight workouts routines .

Breakfast
Breakfast suggestion: ( Protein 1-2 portions / Carbs- 0 / Fat 1-2 portions/ Vegetable 1-2 portions

Vegetable Omelet w/Bacon
2-4 Eggs
1 cup Spinach
1/2 cup mushrooms
Cooked in Olive Oil or butter
1-2 pieces of bacon ( could sub w/ham or other lunch meat)
Coffee or Tea or other zero or close to zero beverage

Water : 2 Cups or more upon waking

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)
Suggested Snack : Whey Protein Shake Flavor of choice

  • 1-2 Scoops Whey Protein
  • Cup of water
  • cup of Ice
  • 1/2 Banana or ( not and )Frozen Blue berries
  • Handful of Nuts

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immedialty 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: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 1 portion/Vegetables 1-2 portions)

  •             1-2 Chicken breast grilled
  •              1/2 Sweet Potato w/butter ( about a thumbs size worth of butter) 
  •              Salad w/ dressing  ( about a thumb size portion of dressing)

Take picture of whatever you eat or drink.

Supplements: take your Digestive Enzymes  during or immedialty 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: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 3 portions/Vegetables 1-2 portions)

  •     1-2 Pieces of Pork Tenderloin
  •     Mashed Potatoes 1 cup w/Butter ( about a thumb size portion of butter)
  •     Black eyed peas
  •     Salad
  •     Salad Dressing
  •     Glass of wine or other Drink  (or substitute for a pice of fruit)  

Take picture of whatever you drink.

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 3