As I said yesterday, started working on the Gym/Cardio/Meals system that I will start to implement immediately.
Here is my 1st draft or even complete version of it. Hopefully it can help some of you looking to do similar thing out there
Gym/Cardio plan
- Start cycling every morning 5 minutes (right after waking up form a habit for it)
- After 1st week add 5 more minutes for each day
- By the end of the 2nd month get to 30 minutes minimum up to 45 or 60 minutes
- Use tv shows while cycling to make it easier
- Drink water before and after (drink it every day 2 liters minimum)
- Have healthy meal prepared after work out in the gym
- Bonus workouts always welcome (football or basketball)
- Visit spa to relax body mind muscles once a month minimum
- Gym 3 times a week, mon wed fri, 10-11am, 5x5 stronglifts program
- Measure results on weekly and monthly basis (kg changes, number of times cycling happened or gym, how much % of expected was completed)
Healthy eating plan
- Breakfast with yogurt or milk + some bakery product
- Every morning fruits and vegetables after breakfast
- Lunch chicken, fish/tuna, some pasta or healthy home cooked meals from Merkator restaurant (beans and cabage and such)
- Include another snack meal with fruits and vegetables (in between grinding sessions in the afternoon/evening)
- Dinner more fruits or vegetables , lighter meal then lunch and breakfast (can be skipped depending on when I head to bed)
- Aim to eat meals starting at 11am breakfast, 1am fruits and vegetables, 3pm lunch , 7pm another snack, 10-11pm light dinner or another snack
- Drink plenty of water (minimum 2l) during the whole day
- Have a day off during the week to eat anything (it can switch every week to keep it interesting)
- Exclude coca cola , drink beer only on special occassions, mostly drink freshly squeezed orange juice/lemonade/tea/coffee/mineral water
- Measure on daily basis how many meals happened, were some rules broken etc
Go to bed not later then 1am , waking up at 9:30am latest!
P.S. Already cycled this morning while watching tv show and about to eat my breakfast now
My sleeping pattern has been awesome lately cause I am finishing all my coaching and grinding before 11-12 so I get really good rest and wake up with lots of energy (super important).