Hotter Than 3 Dogs in a Hen House 🔥

The older we get, the harder it is to maintain healthy body composition. You can have the perfect diet and still struggle with staying lean. Sometimes this can be correlated with hormonal changes as we age. Your best strategy is to first be super strict with your food plan. You may think you are being strict but slight deviations can add up over time. An older metabolism doesn’t give much slack and can make it difficult for you to spring back into shape.

Before you give up on your food plan, give yourself an honest assessment to determine if you really have been sticking to the program. The best way to do this is to keep yourself accountable by food journaling. This is what I kind of do here on my blog. However, I’m simply sharing my food plan as a template for you to plug and play with. I don’t need to keep track of everything I eat every day because I stick to my plan like glue. 

For you to reach my level of commitment and discipline it’s a good idea to write down everything you eat each day and then evaluate your eating patterns at the end of the week. I always recommend eating the same thing every day because it makes life a lot easier. But some people need more variety in their food plan. With diverse eating creates unpredictable outcomes, so keeping track of a food journal keeps you accountable.

You should also do this with your exercise plan. Me, I’ve been working out for over 40 years now, and I have an excellent memory, so I’m able to remember every workout I have done previously. My exercise journal is in my head. Many people can’t remember like this and it’s better just to write everything down. 

This is like conducting your own scientific experiment on yourself. You stick to an exercise and food plan over a given period and then assess the outcomes. Assessments need outcomes to measure. Your outcome measurements can be repetitions, sets, resistance, or an overall decrease in body fat percentage. You can also measure frequency, intensity, mood, and many other variables. 

Outcome measures allow you to collect data and help identify deficiencies in your performance. Based on your data and outcome goals, you can then develop an improvement plan, make the changes, and continue to measure performance. Just remember: Plan, Act, Track, and Review. Repeat this process until you are happy with your results.  

Carpe Diem

Chiropractic Lifestyle Food & Exercise Plan

6:00 am 👉 Sea Salt with water

6:30 am 👉 Weight training & Water Loo sparkling water.

 8 am 👉 6 eggs, 2 oz cheese, 2 oz butter, 20 oz cooked beef, sea salt, 22 grams beef bone broth protein powder, Vitamin D, Vitamin K, Organic Coffee, & 4 oz Organic half & half.

12 pm 👉 2 bananas, 20 oz pineapple, 11.2 oz coconut water, 1 scoop fruit powder, 1 scoop whey protein,1500mg Organic Lion’s Mane, 240 mg Magnesium Glycinate, 1000 mg Vitamin C, & 1 scoop collagen powder. 

3:00 pm 👉 Sea Salt with water & 240 mg Magnesium Glycinate.

Macros Breakdown

Calories: 2,300 Protein: 186 grams   Fat: 124 grams   Carbs: 164 grams 

Chiropractic Lifestyle Food Supplies