Welcome Day 23

John "Jocko" Willink  retired United States Navy SEAL, who received the Silver Star and Bronze Star for his actions in the Iraq War         "Don't count on Motivation               Count on Discipline"

John "Jocko" Willink  retired United States Navy SEAL, who received the Silver Star and Bronze Star for his actions in the Iraq War

        "Don't count on Motivation
              Count on Discipline"

Here is a checklist of things to get done 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).
  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

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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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Breakfast: 

Photo: Ellen Walker 360PT Challenge member

Photo: Ellen Walker 360PT Challenge member

  • 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
  • Coffee or Tea

Note: if your used to eating breakfast and you must eat something pick something from the Fat category ( Avocado 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. 

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)
Note: See Food list for portion sizes and to pick a food from each category.

Suggested Snack : Whey Protein Shake Flavor of choice " Click here for dozens of Protein Shake recipes"

  • Handful of Nuts

Take picture of whatever you drink.

Take 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.
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Suggested Lunch: ( 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)

 

  •             Grilled Fish & Avocado
  •              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 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 3 portions / Vegetable 1 to 2 portions/ Fat 1 to 2 portions    

Suggested Dinner: 

  •     1-2 Portions of Pulled Pork Recipe ( Protein)
  •     Cauliflower Mashed Potatoes w/Butter  (Vegetable / Fat)
  •     Broccoli
  •     Glass of wine or other Drink  (or substitute for a piece of fruit)  ( Carb) 

Take picture of whatever you drink or eat.

Take your Supplements:  during or immediately after eating

 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.

Get Ready for Bed (Sleep hygiene) Click here for more info

Alrighty then let's go to day 24 !