Task 1: begin elimination of grains, especially gluten. Task 1a: Add back the calories that you are losing. How exactly is that done? With fats. Try some coconut milk, half and half or cream either in your coffee or straight up. Butter is important here as well. Task 2: Protein (animal) is an essential component of every meal. If you don't have a protein portion in whatever meal you are eating, you need to add it.
So far today I have had coffee with whole milk, 8 egg whites/ 2 yolks mixed with whole milk and handful of mozzarella scrambled in unsalted butter, and a 12 oz glass of whole milk.
Exercise for today: Tabata (Pushups, Situps, Body Weight Squats, Pullups)
How(s): Each exercise will be performed for a total of 4 minutes. You will do the exercise for 20 seconds then rest 10 seconds. You will repeat this cycle 8 times for a total of 4 minutes. Then move on to the next exercise and repeat the cycle for it. For each exercise, the minimum reps in the 4 minute cycle is your score for that exercise. Add up your score for all four exercises and that is your first Tabata benchmark. Keep in mind if you go out too fast in round 1, you will fizzle in round 8.
Pushups: obvious
Situps: obvious
Body weight squats: thigh parallel to the ground or lower, extend arms in front for balance, initiate movement by moving butt backwards (think sitting in a chair)
Pullups: overhand grip, chin over bar, assist/scale as needed (bands, jumping, gravitron, lowering only)
How(s): Each exercise will be performed for a total of 4 minutes. You will do the exercise for 20 seconds then rest 10 seconds. You will repeat this cycle 8 times for a total of 4 minutes. Then move on to the next exercise and repeat the cycle for it. For each exercise, the minimum reps in the 4 minute cycle is your score for that exercise. Add up your score for all four exercises and that is your first Tabata benchmark. Keep in mind if you go out too fast in round 1, you will fizzle in round 8.
Pushups: obvious
Situps: obvious
Body weight squats: thigh parallel to the ground or lower, extend arms in front for balance, initiate movement by moving butt backwards (think sitting in a chair)
Pullups: overhand grip, chin over bar, assist/scale as needed (bands, jumping, gravitron, lowering only)
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