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I wrote this and shared my routine with a coworker this morning, so, I thought I'd help others by sharing here as well:
Routine:
*Wake: 4:30am
Cold black (nespresso) espresso serving upon waking, this gets the body stimulated for the workout. I make it at night, and leave it overnight in the cup in the fridge.
*Gym: 5-6am
Drive home, shower, out the door at 6:30-ish.
*Drink protein shake on the way to work. (1 Scoop) *Set timer for 3 hours*
GNC: Amplified Gold 100% Whey Protein Advanced (Double Rich Chocolate)
GNC has a rewards program, saves on the cost, as this is $55 for a huge tub…best to buy this one, saves money in the end.
Link: http://gnclivewell.com/goldwhey/
*Snack time @ 3 hour mark! Yogurt, cheese sticks, handful of nuts, ½ protein bar (remember, low carbs!)
*Lunch @ 3 hour mark! Salad with tuna or chicken salad is a GREAT idea. Otherwise, a lean meat and veggies – ZERO Carbs!
*Snack time @ 3 hour mark again!
*Dinner @ 6:30 (usually) – remember, you must NOT eat after 7pm. The schedule is easier to stick to the earlier you start. See what would happen if you didn’t get your protein shake going at 6:30? Basically, there is a 12-hour window a day to get all your five meals in and be done by 7pm.
Why? Gut fast is important for weight loss. After 7pm, only drink water and/or tea – keep the gut clear, don’t sleep with a meal in your tummy.
*Bed @ 8:50, asleep by 9pm – 8 hours rest actually burns 478 calories!
EVERY NIGHT I drink Smooth Move tea because it helps keep me regular with the high intake of protein. You have to do this, or else put Miralax is your water a few times a day. You don’t want to get bound up, it hurts, I learned the hard way.
Water Intake: I use my sports bottle, it’s 20 oz. My daily goal is to drink the entire thing 4x a day. You must flush out everything! The water is a huge help, especially at the beginning, it will all just start melting away.
You must maintain a calorie deficit! Calories burned should be a LOT more than what you’re taking in. Everyone is different, but my deficit now averages about 2,000 a day. It works. 😊
Diet Calendar Entries for 26 January 2018:
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354 kcal
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Fat: 2.55g | Prot: 41.28g | Carb: 39.09g.
Breakfast: Nespresso Espresso, 365 Whey Protein Powder - Natural Vanilla Flavor, Alacer Corp ElectroMix, Coffee. Lunch: Health Wise Lemon Razzy Protein Drink, thinkThin Protein & Fiber Hot Oatmeal - Farmers Market Berry Crumble. Snacks/Other: Water, Water, Water. more...
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3623 kcal
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Activities & Exercise:
Fitness Training (Workout) - 40 minutes, Cardio - 15 minutes, Sexual Activity - 15 minutes, Desk Work - 8 hours, Resting - 3 hours, Apple Health - 3 hours and 50 minutes, Sleeping - 8 hours. more...
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