Related: Meal Prepping Guide | Plan de Comida (Español)

Phase 3 Final Sprint: The “2x Fast” Protocol

Strategy: 5 Eating Days (~1,800 kcal) + 2 Fasting Days (36-hour).

Timeline: March 16th – April 12th (Carrera Verde 10K).

Current Weight: 109 kg | Protein Target: 240g (2.2g/kg).

1. The Weekly Schedule

Day Plan
Monday 36-HOUR FAST (Water, Black Coffee/Tea only)
Tuesday Eating Day (~1,820 kcal)
Wednesday Eating Day (~1,820 kcal)
Thursday 36-HOUR FAST (Water, Black Coffee/Tea only)
Friday Eating Day (~1,820 kcal)
Saturday Eating Day (~1,820 kcal) — NO CHEAT MEAL
Sunday Eating Day (~1,820 kcal) — Fuel up for the Long Run

2. The Numbers (On Eating Days)

Nutrient Target Strategy
Calories ~1,820 kcal Hard cap.
Protein ~242g Increased to 2.2g/kg to preserve muscle at 109kg.
Fats ~45g Drastically reduced to afford the extra protein calories.
Carbs ~117g Maintained for gym/run performance.

3. The Daily Meal Blueprint (High Protein / Low Fat)

Meal 1 (8:00 AM) — Whole Eggs & Proats

The Scramble:

  • 4 Whole Eggs.
  • Veggie Mix: Onion, Tomato, Mushrooms (Liberal amounts).

The Proats:

  • 40g Oatmeal (Raw/Dry weight).
  • 1 Scoop Protein Powder (~30g) (Mixed into the oats after cooking).
  • 80g Strawberries.

Macros: ~530 kCal | P: 54g | C: 35g | F: 23g

Meal 2 (12:00 PM) — “Super Veggie” Meat Bowl

  • Protein Base: 315g Cooked Chicken Breast.
  • Creamy Base: 150g Non-Fat Greek Yogurt.
  • Super Veggie Mix:
    • Lentils (Red): 45g Dry (~140g Cooked).
    • Broccoli, Cauliflower, Mushrooms (High Volume).
  • Dressing: 30g (New “High-Volume/Low-Fat” batch dressing).

Macros: ~860 kCal | P: 129g | C: 51g | F: 14g

Meal 3 (3:30 PM) — The 2-Scoop Creami

  • Liquid Base: 240g Water or Unsweetened Soy Milk.
  • Protein: 2 Scoops (~60g protein).
  • Creatine: 10g Creatine Monohydrate.
  • Fruit: 100g Banana.
  • Beat Disease Boosters:
    • Cocoa Powder: 6g
    • Cinnamon: 1.5g
    • Matcha: 2.5g
  • Fiber Mix-ins:
    • 10g Chia seeds.

Macros: ~430 kCal | P: 59g | C: 31g | F: 8g

4. Execution Notes

  • Hydration on Fasts: With the 10K training ramping up, you MUST drink 4-5 liters of water and supplement electrolytes (sodium/potassium) on Monday and Thursday fasts.
  • Proats Tip: Cook oats with water. Let cool for 1 minute before stirring in protein powder to prevent clumping.
  • Yogurt Sauce: Mix your 30g of the water-cut dressing into the 150g of yogurt. You now have plenty of sauce to coat the massive 315g portion of chicken.