5/15/2024
Day 0
Today is day 0 for myself to change my awful habits of living a lackluster life. I am using today to create my gameplan to begin living a healthier lifestyle. What does that mean though? For me to live a healthy lifestyle is to get away from the social media fitness world and create real changes for myself. I am sharing my progress to help educate my audience and myself on how to achieve their fitness goals. Here is my rulebook for you to add to your health and fitness toolbox.
First thing to discuss is nutrition. Here we are going to keep it simple in two steps.
First step is to create a menu. Creating a menu will allow easy consistency during any fitness goal and it will give you options from week to week bases.
Breakfast Menu
- 4 eggs, 2 pieces of toast + a protein shake
- Smores Overnight Oats
- Oatmeal with 4 eggs + protein shake
- Healthy French Toast + protein shake
- Breakfast Burrito Bowl
Lunch + Dinner Menu
- Teriyaki Chicken, rice , and broccoli
- Taco Bowl
- Shepherds pie
- Fajita Bowl
- Pizza Bowl
- Lemon Pepper Salmon
- BBQ Chicken
- Steak and potatoes
Snacks
- Protein Bars
- Protein Shake
- Jerky
- Cottage cheese
Step 2 Plan Our Meals
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| Oatmeal with 4 eggs + protein shake | Oatmeal with 4 eggs + protein shake | Oatmeal with 4 eggs + protein shake | Oatmeal with 4 eggs + protein shake | Oatmeal with 4 eggs + protein shake | Healthy French Toast + protein shake | Healthy French Toast + protein shake |
| Taco Bowl | Taco Bowl | Taco Bowl | Taco Bowl | Taco Bowl | BBQ Chicken | Steak and potatoes |
| Pizza Bowl | Pizza Bowl | Pizza Bowl | Pizza Bowl | Pizza Bowl | Lemon Pepper Salmon | Lemon Pepper Salmon |
| Protein Bars | Protein Bars | Protein Bars | Protein Bars | Protein Bars | Jerky | Jerky |
The importance of setting up our meal plan is for the following reasons
- Not Guessing on what to eat everyday
- Meal Prepping allows for an easy way to eat consistency by making your own microwavable meals.
- Your not guessing and impulse buying at the grocery store
- Cuts out the excuses of not having time to eat healthy
Step 3 Creating Our recipes and Grocery List
Recipes
Breakfast
Oatmeal Recipe
- Frozen Blueberries, Oats
4 eggs
- 4 eggs, salt, pepper
Protein shake
- Almond milk, protein powder, creatine
Lunch
Taco Bowl
- Taco seasoning
- Chicken breast
- Bell peppers + onions
- Rice
- Pico
Dinner
Pizza Bowl
- Peperoni
- Ground beef
- Italian seasoning
- Mushrooms
- Olives
- Low fat cheese
- Pizza sauce/pasta sauce
Snacks
Protein Bars
Jerky
Protein shake or powders
Specialty meals
French Toast Healthy
- Low carb bread
- Pb fit
- Frozen blueberries
- Eggs
BBq Chicken
- Chicken Thighs
- bbQ Sauce
- Sweet potatoes
- Broccoli
Steak and Potatoes
- Steak
- Potatoes
- Bell Peppers, mushrooms, onions
Lemon Pepper Salmon
- Lemon juice
- Lemon pepper
- Salt
- Rosemary
- Salmon
- Broccoli
After creating your recipes like above you pretty much have your grocery list. I would usually copy my recipe list into google keep or the apple note app as a checklist. Look below for example.
Thats it all you have to do is follow your recipes and stick to eating your meal prep and i guarantee you will hit all your protein goals.
Secret Tip: With the exception of your specialty meals. Do all your meal prep and grocery shopping in one day. The key to success is eliminating all excuses for yourself.
Next to look at is how to get into better shape. There are a lot of different ideologies about how to get into great physical health. Here are several myths I’ve been told about getting into great physical health.
- You have to lift 7 days a week
– Actually you need weight training from 2 to 4 days a week
- Bro spilt is only spilt is the only program to increase your gains.
- Does not matter what spilt you do, as long as you hit all muscle groups twice
- You have to do the hardest and most exhausting workout.
- If you are a beginner and try the hardest work out first this will cause extra soreness and increase risk of injury.
My recommendation to getting into physical health is to do cardio of some sort for at least 45 minutes 6 out of 7 days a week. This includes going for walks, running, elliptical, biking and swimming. Do some sort of weight training 2 to 4 times a week. Find a workout program either a free one, a 1st Phorm workout program, and a Mind Pump one. No matter whose workout you follow, the biggest key to success is to follow a program and become a master of the program.