Goals till the end of 2023

Diet

• Intermittent fasting 16 hours a day, eating between 11am and 7pm
• Meals:
• • Shake at 11am (dry content to be assembled in the morning and taken to work)
  • • protein powder (20g protein) - for cost saving and muscle maintenance
    • dietary fibers (2 scoops) - for the health of the digestive system
    • omega 3 oil (20ml) - for the health of all the cells in the body
    • fish collagen peptide (10g) - to support the joints
    • creatine monohydrate (5g) - to support muscle energy
    • + multivitamin - for overall health support
  • Lunch at 11:30am (possible to purchase from a grocery store):
  • • ~25dkg vegetables
    • ~20dkg grilled chicken/turkey/porc (~50g protein)
    • nuts
    • 1 fruit (apple, orange)
  • Snack at 3pm:
  • • 5dl Skyr (~50g protein)
    • ~20dkg red fruit (low calorie)
  • Dinner before 7pm:
  • • ~25dkg beef/porc (~50g protein)
    • ~10dkg light cheese/mozzarella (~30g protein)
    • sour vegetables (eg. pickles, beets, sauerkraut)
• Drinking water 4dl/10kg body weight

Weight

• Losing 30kg by the end of the year, 5kg/month, ~1.15kg/week, ~16dkg/day.

Workout

• Going to the gym 4 times a week (M, W, F, S), following the coach assembled routine
• Preferring the higher rep ranges to work with lighter weights to ease the load on the joints; once or twice a month trying for 1 rep max for fun and tracking
• Introduce mobility, stretching and abdominal exercises at home:
• • Q3: 3 times a week, on workout rest days - as I have extra time then
  • Q4: 7 times a week, after getting used to the routine and reached basic capacity
• Cardio (walking for this year):
• • Q3: aiming for 8k steps daily average weekly (56k/week - allows for "bad" days)
  • Q4: aiming for 10k steps daily average weekly (70k/week)

Knowledge

• Finish Precision Nutrition Level 1 course
• Learn about personal branding, social media marketing (courses to follow up)
• Learn about finances and investing (courses bought)
• Learn about dealing with people (course bought)

Business

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