THE IDEAL DAY RoutinE, EAT. LIFT. LIVE. LOVE.

Morning Routine (Start Your Day Right!)

Upon Waking: Avoid eating or consuming calories for 1 hour. Black coffee or tea is fine.

First Drink: 1 scoop of Power Greens with 1 tbsp of lemon juice.

Morning Supplements:

• Fat Burning: Burn AM (2-3 capsules)

• Muscle Building: Test Storm (2-3 capsules)

Pre-Workout Routine

30 Minutes Before Workout:

• Pre-Workout Supplement: 1-2 scoops PRE 1 (30-15 minutes before training)

Workout: High Metabolic Resistance Training or Cardio

During Workout:

• Intra-Workout Supplement: 1-2 scoops mixed in 1 liter of water

Post-Workout Nutrition

After Training: Finish your Intra-workout drink from earlier.

Meal #1: A balanced plate with protein, veggies, and carbs.

• Example: Egg whites (Each egg white has only 5g protein!)

Post-Workout Supplements:

• Multi Power Vitality (2 capsules)

• DIM (2 capsules)

Mid-Morning Snack (2-3 Hours Later)

Protein-Based Snack Options:

• Prestige Labs Protein Powder

• Quest Protein Snacks

• Healthy Whole Food Options: Pepperoni sticks, cheesecake bowl

Lunch (Meal #2)

A well-balanced plate: Protein, veggies, and carbs.

• Veggie Choice: Green veggies like spinach, kale, lettuce, or Brussels sprouts

Afternoon Snack (2-3 Hours Later)

Protein-Based Snack: Same as mid-morning options.

Dinner (Meal #3)

A balanced plate with: Protein, veggies, and healthy fats.

• Veggie Choices: Green veggies like spinach, kale, lettuce, or Brussels sprouts

Evening Routine & Sleep

No Eating 2-3 Hours Before Bed

Wind Down: Give hugs to your kids, your partner, and most importantly, yourself! You deserve it for staying disciplined!

Nighttime Supplements (Optional):

• Sleep Multiplier (2-3 capsules, 30 minutes before bed)

Late-Night Hunger? If you feel hungry, opt for a protein snack like no-flour chocolate protein cookies.

Pro Tip: Your body does NOT enter a fasted state until all food is digested. If you constantly feel hungry, talk to your coach!

Final Thoughts

This routine helps maximize fat loss, muscle building, and overall health. Stick to it, stay consistent, and see amazing results! 

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HIGH INTENSITY INTERVAL TRAINING (HIIT)