This is especially true with your food plan and exercise plan. I've tried to keep it simple for you and help provide an outline that I know works. I named this lifestyle the "Chiropractic Lifestyle" because I emphasize the importance of spine care in maintaining normal function in the body.
Lately, I have noticed a lot of people engaging in exercise routines that look difficult and unsustainable. I've have learned, after exercising for over 35 years, that you must keep it simple.
All you need is basic cardio and simple weight training exercises. The more basic the exercises the better. There is no need to do burpees, box jumps, or other ballistic plyometric type movements. Those exercises are great for pro athletes but for the average joe, it's too risky for injury to be worth the risk.
Besides, most people are just trying to lean up and really 80-90% of this goal is all food planning.
Chiropractic Lifestyle Food Supplies:
Meal 1 (12pm) ~ 8oz Beef and 1/2 cup Brown Rice Medley (Spices: Cayenne Pepper, Oregano, Frank's Hot Sauce, Sea Salt, Pepper)
Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs (Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Sea Salt, Pepper), 1/2 cup Brown Rice Medley, 1Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms
Pre-Workout Meal 3 (7:30pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine, 1 Tbsp MCT oil, and 1 banana
Post-Workout Meal 4 (10:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 1 banana, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets
Meal 2 (3:00pm) ~ 6 Hard Boiled Large eggs (Spices: Cayenne Pepper, Frank's Hot Sauce, Oregano, Sea Salt, Pepper), 1/2 cup Brown Rice Medley, 1Tbsp Butter, 2 1/2 cups Brocolli, 6 oz Carrots and 4 oz Crimini Mushrooms
Pre-Workout Meal 3 (7:30pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Red Drink, 1 scoop Fruit-N-Whey Protein, 5 grams creatine, 1 Tbsp MCT oil, and 1 banana
Post-Workout Meal 4 (10:00pm) ~ Creamy Dutch Chocolate Isalean Shake, 1 scoop Green Drink, Fruit-N-Whey Protein, 1 banana, 1/4 cup Almonds, 1 apple, and 3 Organic baby beets
Beverages ~ 2 servings Organic Green Tea with Lemon, Sparkling Mineral Water, and 10 cups organic black coffee with creamer.
Macros Break Down:
Total Calories 3848
229 grams Protein
Total Calories 3848
229 grams Protein
319 grams Carbohydrates
196 grams Fat
59 grams Fiber
59 grams Fiber
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