WELCOME TO DAY 7 !

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
  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 one day this week.
  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.

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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 Macro nutrient Ratio: ( Protein 1 to 2 portions / Carbs- 0 / Fat 1 to 2 portions/ Vegetable 1 to 2 portions)
Note: See Food list for portion sizes and to pick a food from each category.

Breakfast suggested Recipe : 
Low Carb Pancakes recipe

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 :

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)

 Sugested Lunch:

  • Grilled Chicken breast 
  • Greens Beans
  • Sprinkle of Bacon bits

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:

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 8