20-30min bike in basement while watching educational video on laptop Walk or bike ride on trail with self or family

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Hollie Hamilton
6 years ago
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Dave s Daily Routine Height: 6 5 Weight: 217-230 BF%: 6%-11% 4:25am Wake 12min on bike in basement 5am 8am 10:30am Coffee with 1 tbsp of Sugar free hazelnut Coffe-Mate SUPERSHAKE Pre-workout drink 11

1 Dave s Daily Routine Height: 6 5 Weight: BF%: 6%-11% 4:25am Wake 12min on bike in basement 5am 8am 10:30am Coffee with 1 tbsp of Sugar free hazelnut Coffe-Mate SUPERSHAKE Pre-workout drink 11 to 12am Strength workout with 10min cardio after 1pm 2pm 2:30pm 5pm 6pm 6:30pm 7:30pm 8:30pm 9:15pm Salad with coffee and treats after 20min nap 1 mile jog or short bike ride on bike trail Organic Apple Small chicken breast with tsp. honey mustard (10cals) ¾ to 1 cup of green beans or broccoli or mixed veggies (Goal: High protein, low carbs, small serving) 20-30min bike in basement while watching educational video on laptop Walk or bike ride on trail with self or family sometimes: Diet sierra mist with popcorn popped on stovetop with olive oil & sea salt to bed to read Sleep *drink water only. I do not drink any calories during the week.

2 Explanation: 1. Realize this routine allows me to burn fat during the week to be able to eat more on weekends. I eat for PURPOSE during the week and allow myself to eat for PLEASURE on weekend. I save my eating for pleasure for weekends. I want to eat for a purpose during the week. This is KEY. Most people s brains are eating for pleasure all the time and never for purpose. Or they go on a diet and eat ONLY for purpose and NO pleasure and this never lasts and always eventually explodes into failure. 2. Realize I am a 220 pound male with an above average amount of muscle. Adjust eating down if you are not my size. 3. I do not eat upon waking. Because my blood sugar and glycogen are depleted or very low in the morning, any activity causes high levels of fat burn like no other time of the day! As soon as I eat something with carbs that extraordinary fat burning stops. I don t believe that because I go from 4:25 to 8am (nearly 4 hours) before I eat breakfast that it has anything to do with my eating later in the day. I believe the studies that find people who skip breakfast eat more during the day is due more to their routines rather than some biological cause & effect. I m not hungry in the morning so why force myself to eat? Children understand this principal, but we adults teach kids to eat at certain times because you re suppose to. Baloney! You re suppose to listen to your body. Most adults have lost this ability from when they were little kids. 4. My salad is very low carb so the treats with my coffee after the salad act to replenish my spent glycogen stores to stop cortisol production and start the recovery process. This time I am able to eat cookies, chocolate, pie, bars, etc. at a time that actually benefits my body through the process of glycogen replenishment. The key though is after an intense strength training workout. If I ate this stuff in the PM, I would be overweight! Also, your workouts must be intense enough to deplete your glycogen. I don t see many folks really pushing themselves with the weights. This is KEY to make this diet work intense strength training. 5. I believe a nap is an essential part of good health and fat loss because it relaxes the body and thus increases the immune and recovery systems of the body. If you are uptight, anxious, nervous, worried, overwhelmed, busy or any other negative emotion, your body goes into the fight or flight mode and won t lose fat very well. You can take a short 6 min nap in your chair at work. Find a way to get an afternoon nap in. 6. I have a nice commercial-grade Cybex upright bike in my basement I use every day. If you are serious about living in a healthy low-fat body, I d invest up to a grand in a nice bike for

3 your home. Set up a TV to watch or use the time to LEARN something and boost your selfesteem. See my bike here: 7. My diet is pretty uneventful and consistent but super-healthy during the week. I get my variety in on weekends. During the week I eat for a purpose NOT pleasure. Too many folks are addicted to variety. The think they have to eat different stuff all the time. I think this comes from women s association between their cooking variety and being a good mother/wife. Other animals eat pretty much the same thing day after day that s the way nature designed it. We humans have the belief that we have to eat to experience many different tastes all the time. Sure, variety is a part of living a good life, but stick to a routine diet with a purpose during the week and eat for pleasure on weekends. 8. If I get hungry in the evening sometimes I will just ignore it and go to bed early and read or crack open a diet soda for something sweet. Yes, diet soda is not good for you, so I am currently working my taste over to sparkling water without the chemicals of diet soda. The popcorn I make I consider a very healthy snack. I have a stovetop popper in which you put a tablespoon of olive oil per ½ cup of popcorn. There are no chemicals and it s healthy as heck because olive oil is good for you and the popcorn is high in fiber. I sprinkle with seasalt. 9. It s important that you get into the mentality of bettering myself vs. I want to lose weight. If your goal is to better yourself, you should consider that an overall mission that not only applies to the amount of fat on your body. I believe reading books that educate you is not only a fantastic mind distraction from food, but develops your selfesteem which causes you less need to medicate your low self-feelings with the pleasure of eating. Become an expert on some topic for no other reason that for your own knowledge. Consider motivational books that help you to understand yourself and your thinking. Reading before bed takes your mind away from its normal tendency to worry about things that you don t need to be worrying or thinking about. Again, anxiety causes fat gain and kills your efforts. Reading that interests you or makes you feel good is like medicine for a good night s sleep and an all-night-long fat burn! 10. My goal is to go to bed hungry and burn fat all night long when there is no experience of hunger. 11. I drink only water during the week. Very little if any milk or juice on weekends. A few beers on weekends.

4 Sample Dinner Pics Can of Tuna with cup of mixed veggies Chicken, Beets and Broccoli Roast Beef, Tomatoes, Beets

5 Tuna, Yams, Cottage Cheese SUPER SHAKE Mix in blender with approx. 10oz of water: ½ banana ¼ cup frozen blueberries 1 cup or 5 jumbo frozen strawberries ¼ cup of 100% whole grain quick oats 1 scoop whey protein 1 men s daily multi-vitamin 2 Glucosamine/Chondroitin/MSM (Natrol brand) iu Vit D mg Vit C 1 Super B complex (Natural brand) 5 grams of glutamine 1 tbls of Emulsified Norwegian Cod Liver Oil (TwinLab brand)

Pre-workout Drink Mix in blender with 4 oz of Thermo Rush energy drink: ½ banana ¼ cup quick oats ½ scoop whey

6 Note: I recommend this kind of daily shake to EVERYONE who wants to maximize their health and live long and disease free. This is SUPER nutrition that I feed my body daily. Pre-workout Drink Mix in blender with 4 oz of Thermo Rush energy drink: ½ banana ¼ cup quick oats ½ scoop whey protein 1 scoop JetFuse NOX or Preworkout Ignition or Razor 8 (these are all preworkout energy powders) Note: Pre-workout drinks are not necessary for beginners

Salad: Organic Spring Mix lettuce 1 hardboiled Egg sliced 3 small baby carrots sliced up A few sliced up mushrooms 5 or so cherry tomatoes or salsa if no tomatoes Spray with

7 Salad: Organic Spring Mix lettuce 1 hardboiled Egg sliced 3 small baby carrots sliced up A few sliced up mushrooms 5 or so cherry tomatoes or salsa if no tomatoes Spray with olive oil sprayer Three or four dashes of balsamic vinegar Sprinkle of dried shell-less sunflower seeds Sprinkle of shaved almonds I LOVE Salads they are so much fun to create!

stops Sea-salt to taste Makes enough for 2 people!

9 Healthy Snack 2 tablespoons of olive oil and 1 cup of popping corn (organic if possible) Full heat on stove until popping stops Sea-salt to taste Makes enough for 2 people! Want me to coach you to success? me your interest here: dave@getfit4life.net

I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body.

Introduction I ll be brutally honest with you. This meal play is the KEY to your success in burning fat and unwanted weight off your body. You can do the most intense workouts ever created, but if you