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Daily Fitness and Nutrition Routine

The document outlines a daily schedule focused on fitness and nutrition, starting with a 6-mile fasted run in the morning and ending with 8 hours of sleep. It includes specific workout plans, meal suggestions for breakfast, lunch, and dinner, emphasizing high-protein and clean eating. The cardio plan details progression goals and alternative exercises for flexibility.

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34 views2 pages

Daily Fitness and Nutrition Routine

The document outlines a daily schedule focused on fitness and nutrition, starting with a 6-mile fasted run in the morning and ending with 8 hours of sleep. It includes specific workout plans, meal suggestions for breakfast, lunch, and dinner, emphasizing high-protein and clean eating. The cardio plan details progression goals and alternative exercises for flexibility.

Uploaded by

pbvmnhn8by
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

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Time Task
4:30 AM Wake up — no snooze
5:00AM Workout 1: 6-mile run/walk
(fasted)
6:30 AM Cold shower (2 mins)
7:00 AM High-protein breakfast
12:00 PM Workout 2: Bodyweight
strength circuit
3:00 PM Workout 3: Bike or stairmaster
(60 mins)
5:30 PM Light dinner (clean, protein-
heavy)
7:00 PM Stretching / Yoga (1–2 hours)
8:30 PM Reflect, journal, no screens
9:00 PM Sleep (8 hours, non-
negotiable)
Cardio Plan:
• Morning: 6-Mile Fasted Run/Walk
• Start walking 4 miles, jog 1 min every 5
• Progress to running 3 miles non-stop by week 6
• Finish 6 miles in under 90 mins
• No music, no distractions—embrace the suck
• Afternoon: 60 Minutes Bike / Stairmaster
• Start moderate pace
• Progress to intervals: 30 sec hard, 90 sec easy × 10 rounds
• Alternative: Incline walk or shadowboxing on tired days

Breakfast
• 3 boiled eggs or scrambled eggs
• 1 fruit (apple or banana)
• Water

Lunch
• Grilled chicken or turkey
• Brown rice or sweet potato
• Broccoli or green beans

Dinner
• Lean protein (chicken, fish, turkey)
• Steamed or roasted vegetables
• Small serving of whole grains or skip carbs

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