This is your time. Prioritize you. Set your intention. You deserve this.
Don't look back 6 months from now with regret. Comfort is your enemy.
Challenge is the crucible for GREATNESS!
Wellness Starts Here, Now
Diet Imperatives
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1. Eat 100 grams of protein per day, minimum.
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2. Eat 30 grams of protein per meal, eat it first.
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3. Limit carbohydrates to 50 net grams (minus fiber) per meal.
Exercise Imperatives
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1. Resistance train a minimum of 2 days per week.
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2. Aerobic train for 30 minutes, 3 times per week.
How do you want to look? How do you want to feel? Do you want age gracefully and retain your health? Create a vision of future you and lets set some goals to help you get there.
Checklist for Success
01
Visualize future you. Write down your goal. Say it out loud. Commit.
02
Determine your nutrition needs using the ChatGPT prompt below.
03
Log your daily food intake with myfitnesspal, mymacros+, or your favorite app.
04
Make a list of your favorite foods and use the ChatGPT prompt for meal development.
05
Choose workouts. Walking is fine. Look below for training ideas or ask ChatGPT!
06
Examine your daily routine. Prioritize you, schedule your workouts and food prep.
07
Plan out all of your meals and snacks, load them into your app, go shopping.
08
Begin your journey!
Daily Wellness Routine
1 / Get outside within 30 min. for 10-30 min.
Sunlight triggers your suprachiasmatic nuclues (brain's master clock) to reset your circadian rhythm, making it easier to trigger melatonin release at night toset your sleep schedule.
2 / Workout!
Put it in your phone's calendar, make it non-negotiable! Start slow, walking is fine. Build up your routine as you feel more fit.
3 / Eat 30 grams of protein with breakfast.
Starting with complete proteins and leucine protects your lean mass. Avoiding carbohydrates reduces the likelihood of over consuming, storing fat, or starting the sugar crash cycle.
4 / Eat 30 grams of protein with lunch before carbs.
Sticking to less than 50 grams of net carbs and eating a protein to carb ratio of 1:1 prevents massive insulin spikes, promotes satiety, and reduces card intake to a clearable level.
5 / Dinner. 30 grams of protein.
Finish eating the rest of your allotted calories, but eat your protein first! This ensures that you had enough protein to support all of your bodily functions including hormone production.
6 / Same bed time nightly. Aim for 8 hours.
Avoid bright light sources for 2 hours before bed. If you can't give up TV or your phone, dim them to sleep settings or manually lower the brightness levels to promote melatonin production.
ChatGPT Prompt
Try plugging this into ChatGPT to get some quick, personalized numbers:
I want to estimate my Basal Metabolic Rate (BMR), Total Energy Expenditure (TEE), and rough body fat percentage to help with my fitness goals. I’d also like macronutrient recommendations based on my goal. Here are my details:
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Age: (in years)
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Sex: (Male/Female)
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Height: (in feet/inches or cm)
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Weight: (in lbs or kg)
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Activity Level: (Choose one: Sedentary, Lightly Active, Moderately Active, Very Active, Extremely Active)
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Waist Circumference: (at navel, in inches or cm)
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Neck Circumference: (at narrowest point, in inches or cm)
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Hip Circumference (if female): (widest point, in inches or cm)
Goal: (Choose one)
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Fat Loss (Maintain muscle while losing fat)
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Muscle Gain (Build lean muscle with minimal fat gain)
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Body Recomposition (Lose fat and build muscle at the same time)
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Maintenance (Stay at current weight and optimize body composition)
With this information, please calculate my BMR, TEE, and provide a rough estimate of my body fat percentage. Based on my goal, also give me recommended daily macronutrient intake for protein, fats, and carbohydrates.
Workouts
I exclusively follow Caroline Girvan on YouTube for resistance training. Her videos are free, she is a personal trainer, and she has many workout programs to choose from. Most require very few weights or other accessories. She also has body weight only videos. She is a true professional! I alternate between Iron series and Epic 3. Check her out!
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