Gym Thursday, 16:8, Pescatarian
Morning
Start energized and focused
Wakeup + Hydrate
Drink water, right away
Gym Weight Lifting
Muscle-Growth Stimulus to Preserve Healthy Muscle Mass. All sets to failure. 2 sets per exercise.
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5min - Stretch
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Leg Press
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Seated Leg Curl
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Seated calf raise
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Hip Abduction
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Pull-Ups
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Wide-elbow machine row
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Dips
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Incline Dumbbell Press
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Lateral raises
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Hammercurl
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Cold Shower
Optionally cold. And get ready.
Breakfast
Load the body with the right nutrients for a healthy day.
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Deep Green Cacao/Avocado Smothie
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Supplements
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Green Tea
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First Work Window
2h of productivity
VILPA Break 1
6min VILPA + Green Tea
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Green Tea
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Second Work Window
2h of productivity
Midday
Energy in, energy out.
Lunch
Your main calories of the day
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Salmon and shrimp soup
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Green Tea
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Third Work session
2h productivity
Snack
Apple and peanut butter
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VILPA Break 2
To activate your body and break up prolonged periods of sitting.
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6min - Front plank
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Herbal Tea
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Evening
Relax with longevity-promoting foods and a sense of inner peace.
Dinner
Delicious salad, made for this this routine
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Famous Week 1-2 Salat
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Herban Tea
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Breathwork
Practice deep, calming breaths. This exercise counterbalances the intense morning routine. Use this practice to release all tension.
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Meditation: Loving-kindness
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Herbal Tea
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Bedtime
You’ve earned this rest. With each passing day, your rest will become even deeper.