Workout Plan

-Cardio Daily:
30 minutes  SWIM 3-7 days, Rower 3-7 days, Bike 3-7 days, Run 3-7 days,
Heartrate Monitor between 135-150 BPM

-Food Prep Daily:

Hydration is very important. Half your body weight in ounces.

Make 1 sandwich: 2 pieces of sprouted bread, sugar free mustard, 6 oz sliced turkey, 1/4 avocado, tomato sliced.
Optional: 1 cup dry oatmeal and season fruit and 1 egg and 3 egg whites.
Optional: 2 pieces of sprouted bread toast, 1 tomato, 2 eggs
Optional: 1 cup of cottage cheese 4% fat, 2 cups of grapes
Optional: Alvarado Street Sprouted Wrap, 4 oz sliced chicken or turkey, 1/3 avocado, sprouts
Optional: 1 tablespoon peanut butter sugar free, 2 dates, 2 pieces of sprouted ezekiel bread
Optional: Stir Fry: .75 cup of rice, 6 oz of lean grass fed beef, bell peppers, onions, garlic, carrots, broccoli, .5 tablespoon of grass fed butter
Optional: 1 baked potato, 5 oz of turkey or chicken, green onions chopped, lowfat organic cream cheese cilantro
Optional: 1 baked potato, 6oz ribeye, 0% fat Nancys Plain Greek Yogurt, chopped green onions cilantro
Optional: Whey Protein, Avocado, Dates, Chard, Kale, Carrots, Berries

Soups:

Ingredients will include Animal Stock, Vegetables, Butter.
Chicken Stock, Bell Peppers, Summer Squash, Butter.
Beef Stock, Tomatoes, Beets, Zucchini, Butter.
Farmers Market to find what's in season.
At least once a week cook the soup.
Chicken and Beef Stock.

Exercise:

Get a heart rate monitor with a chest band.
Mountain Biking for cross training. 2-3 hour ride with climbs.
Breathe through your nose.

-Food Journal Daily: write everything you eat and quantity and when. There is also an app called mynetdiary you should check out. Used for logging food. Make sure you log your weight everyday as well, it is essential to know what you eating is working and if it ever stops working. You will lose 10-20lbs really quick but wont see physically changes due to just losing water water. Physical change will come in around 2 weeks to a month.

-Workout Plan: Push, Pull, Legs
https://www.muscleforlife.com/push-pull-legs/