THE DAILY

WAKE 5:30AM

hydrate | cold shower | breath work | sunlight

TRAIN INTRA

300ml coconut water, 200ml orange juice, 200ml organic pomegranate juice, 5g creatine

POST

50g oats, 50g WPI, 2 banana, 20g honey, 30g blue berries

MEAL 1

180g grass fed mince, 180g white rice, 200ml orange juice

MEAL 2 2-3PM

180g chicken, sweet potato, 100ml cranberry juice

DINNER 5:30PM

3 jumbo eggs, 30g cheddar, 10 almonds, 1 raw carrot, spinach, 20g dark chocolate

notes

• remove intra workout drink on rest days

• 10-11 hour eating window

• monitor and adjust as needed