ADJUST IF NECESSARY TO ACCOMMODATE ANY SPECIAL NEEDS 

 

Daily Nutrition: 

*NO: sweets (ice cream, cookies etc.), bread, dairy, pasta, rice, alcohol, beef, pork, or fried foods

*INCLUDE: Intermittent Fasting if you can
(Example: 8pm-8am=12 hour Fast)

*DRINK LOTS OF WATER
(aim for half a gallon per day)

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Daily Exercise:
*45 min Fasted Cardio (walk/jog/run)
(No meals; Water only; You may eat after)

*Upper body/Core Workout

*Lower body/Legs Workout

(You can split workouts throughout day if you like)

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** If you have any unique medical conditions ALWAYS check with your doctor before beginning a new exercise or diet routine**

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EXAMPLES OF A DAILY ROUTINE:

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