The Plan:

  1. A simple, flexible, and effective food and fitness program for 90 days starting April 1

  2. A Team of other athletes trying to get fit again climbing the hill with you

  3. Accountability to ensure you get back on the horse if you fall off.

Food

  • Water  - Drink 3 Yetis of water a day (~100 oz total)

  • When to eat 

    • Eat 2 meals per day, in an 8 hour window or less.  11:30a-7:30p or 12-8p are the most common, but you decide.

  • What to eat

    • Proteins in 2 meals each day: Chicken, fish, beef, pork, turkey, eggs, etc.  Cooked however you want (fried food should be rare).

    • Vegetables in 2 meals per day - a meaningful size, 2 fists or more per meal.

    • Protein shake each day (150~200 cal) Encouraged to drink this in the morning, outside your eating window.

    • Otherwise, eat Real, unprocessed food.  If you like lists, start with this list.  But also condiments/sauces/marinades in moderation are fine.  Bread is discouraged. No soda/cookies/chips/candy/desserts.

  • Food Flexibility

    • You never have to go more than a few days without a cheat meal or a drink. 

    • 2 cheat meals a week - Don’t throw your week away in one meal, but be flexible.  Stick to two meals per day, but eat a cheeseburger or have a dessert.

    • Alcohol: During these 90 days, aim for 3 drinks or less per week - Alcohol w/ soda water, Guinness, or light beer. Again, don’t throw your whole week’s progress away with 8 drinks, but enjoy a few drinks.

    • The cheat meals and the alcohol can be different days, and they should make strict adherence to your other meals each week much more sustainable.  

Fitness

  • Burpee Challenge

    • Individualized daily burpee goal scaled based on current fitness.  Will take 5 minutes and can be done anywhere, but won’t be easy.  Starting points range from no burpees at all (start with bodyweight squats + pushups) to guys who are able to do a lot of burpees daily already. Burpees build strength and jack up your heart rate.  Wherever you start, you’ll steadily ramp and you’ll be shocked by your progress.

  • Run/Walk

    • Use this plan to train on your own - team will do a 5k at the end, followed by a party.  


Team and Accountability

  • You’ll be joining a group of other athletes looking to get back to fit.

  • Attend Weekly in Person Team Ruck - The guys will do a once a week Ruck (walk/hike with weight or ruck vest). Attendance is crucial for success in the program.

  • Weekly articles and videos to keep you motivated