Goal: keep a sustainable, simple diet that elevates the physical and cognitive performance that I desire as well as allowing for infrequent breaks

Reference: https://youtu.be/I-xTGAQUCG0

• TLDR: oatmeal, spinach, chicken

Actions:

• create daily and weekly eating schedule
• create recipe book/page with ingredients, cooking method, macros, and dosages
• buy and surround myself with only things that I am allowed to eat
• print out feeding windows
• allow rewards (daily: cereal/smoothie/chocolate? ; weekly: healthy eating out?)

My Key Qualities that will Facilitate This:

• I am good at only eating what is around me (I do not eat or order out a lot)
• With a precise plan, I am good at following it
• I enjoy suffering sometimes lol

FAST: 1900-1100

Breakfast: 1100

Lunch: 1400

Dinner: NLT 1900

OLD Diet

• Cut weight plan
  • 5 DAYS/WK: Intermittent Fasting (IF): 18hrs FASTED // 6hrs EATING (2ish meals)
    • IF: https://old.reddit.com/r/intermittentfasting/wiki/index
      • Possible Windows:
        • 12pm-6pm (eating)
        • 2pm - 8pm (eating)
      • MEALS:
        • Protein shake:
        • Turkey+Lentils
  • 1 DAY/WK: Carb refeed/cheat day
    • 1 DAY/WK: Total fast
      • Ephedrine
      • Water/Snake Juice-only: https://old.reddit.com/r/fasting/wiki/fasting_in_a_nutshell/you_need_electrolytes
• Exercise:
  • 4 DAYS/WK: Normal workout
    • 2 days/wk: calisthenics
    • 2 days/wk: lifting
  • 3 DAYS/WK: Active recovery 60+ mins cardio per session
    • Longer bike trip on greenways
    • Bike to gym + stair stepper + cardio cinema