Water:90-110oz day
Sleep-Try to keep your sleep patterns as regular as possible. Keep your bed time and wake time within about 30mn daily.
Food: Keep meals simple. Seasonings are ok.
Breakfast
3-5 oz cooked protein(fish, chicken, beef, turkey, pork) if you’d like eggs, 1 whole with 6-8 oz of egg white, 100g of rice, sweet potato or white potato
100g berries(blue, raspberry, strawberry)
Lunch
3-5oz cooked lean protein
Steamed veggies-3-5 oz
100g of jasmine or basmati rice
Dinner
Red meat(beef, venison, buffalo, elk), salmon, 3-5 oz, try to avoid fatty cuts if possible. 5-7oz of veggies of choice
150g of sweet potato, squash, or yams.
If you are very hungry please let me know, but push to the 5oz side of meat
Avoid processed carbs, sweets, candy, and artificial sweeteners(except stevia) Avoid alcohol consumption, avoid soda and sugary drinks.
Exercise a minimum 30mn walk daily, can add weights and other training as sport needs.
Aim for approximately 1300 calories a day with 90 gs of protein minimum for best results. Utilize this meal plan as a baseline for measurements and add as needed.