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Welcome to day 5 !

 

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 Body weight workouts routines .

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

Breakfast suggested Recipe : 360PT Protein Cereal & Green Drink ( Optional) 

  • 1-2 Palms with of Protein Cereal (Fat)
  • 1-2 Scoops whey Protein
  • 1-2 Cups of Coconut or other non dairy alternative milk ( Fat)

Instructions: Blend Protein with Coconut Milk and pour over the Cereal

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 : Chocolate & Almond Butter Protein Shake Recipe

Take picture of whatever you drink.

Supplements: take your Digestive Enzymes  during or immediatly 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)

              360PT Tuna Wrap

              360PT Tuna Wrap

Suggested meal:  360PT Tuna Wrap Recipe

1 Tuna Wrap (Tuna Wrap Recipe) - Fat/Protein/Carb
Vegetable Juice ( Vegetable Juice recipe)

Note:
Carb: we are keeping the carbs to 1portion this meal and 1 Tortilla = one portion
Protein: one 3 ounce can equals 1 protein portion so you can eat 3-6 ounces of Tuna.
Fat: The fat will come in the form of an Avaocdo in the wrap you could sub the Avocado for Oilive oil in the Tuna if you prefer.
Vegetable: will come in the form of the Vegetable juice


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: ( Protein 1-2 portions/ Fat 1-2 portions / Carbs 3 portions/Vegetables 1-2 portions)

Suggested Dinner: Low Carb Clam Chowder Recipe

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 6