Rhythms

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: ...