Sleep Practice

• Bedtime = 9:51pm

• Waketime = 5:51am

• Pre-bed routine: Chamomile and Lavender tea with 1 tsp creatine + reading

 

Nutritional Practice

• 1800-2000 calories per day

• Lunch and Dinner OR Dinner Only

• 800g of veggies and fruits

• .7g of protein per lb of bodyweight

• Healthy Fats/dairy/legumes/grains to meet calorie requirements

 

Movement Practice

• Workout 1: Morning Metabolic Boost

1. 8oz coffee with 1 tsp creatine

2. 20 minutes moderate intensity cardio

3. 5 minute contrast shower

• Workout 2: Resistance Training

1. 3 days of bodyweight movements

2. 3 days of resistance training

3. One day of total body recovery