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Sample plan for training day
(Aims at fitness training in the morning after getting up)
6:30 am directly after getting up:
PreWorkout Shake: (30min before training on an empty stomach)
- 200ml lukewarm to hot water (not boiling water)
- BCAAs Powder (flavored). Follow the manufacturer’s recommended dosage.
- 1 teaspoon Guarana Powder or 1 tablespoon Instant Espresso Powder
- 1 teaspoon Coconut Fat or 1 tablespoon MCT Oil
- Mix everything together and drink.
7:00 AM Training
(About 60 Minutes)
- During your workout, you should drink at least 0.5L to 1L of still, cold water.
Approximately 8:00 AM Immediately after training
PostWorkout Shake: (This shake should be drunk immediately after training)
Approximately 8:30 AM first proper breakfast:
PostWorkout Meal (You should eat 30-60 minutes after your shake)
10:30 AM Small Intermediate Meal:
- 200g of cottage cheese with cinnamon 1 handful of nuts (almonds, walnuts, or brazil nuts)
1 PM Lunch:
-
150g lean meat (e.g., chicken, beef, or turkey) or 200g of fatty fish (e.g., salmon or tuna)
If you don’t eat meat or fish, you can also eat 150g of seitan or tofu.
1 handful of vegetables (broccoli, spinach, or green beans)
1 cup of tea (1 tea bag of green tea & 1 tea bag of nettle tea) You can put both tea bags in one cup.
4 PM Small Snack
- 200g cottage cheese 1 teaspoon cinnamon 1 handful of blueberries 1 cup of tea (1 tea bag of green tea & 1 tea bag of nettle tea) You can put both tea bags in one cup.
8 PM Dinner:
- 150g lean meat (e.g., chicken, beef, or turkey) or 200g of lean fish (e.g., trout or cod)
- If you don’t eat meat or fish, then you can also eat 150g of seitan or tofu.
- 1 handful of vegetables (broccoli, spinach, or green beans)
- 0.5L of still water with lemon (simply place 3 slices of lemon into the water)
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