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Daily/Weekly Schedule #8997182 01/30/24 09:12 PM
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coachwhite34 Offline OP
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What is your daily/weekly eating or workout schedule? I started one in August and it has worked really well for me. I've lost weight and have bulked up a lot and feel better than I have in a lvery long time. I eat one meal a day. Protein, vegetable, small amount of potatoes, salad with avocado, three eggs over easy, cup of nuts and a bowl of cottage cheese with blueberries, blackberries, strawberries, kiwi, honey and all natural peanut butter. I drink coffee, water and green tea daily and mix in kombucha twice a week. Every morning I drink a glass of water with lemon squeezed in it. I also have a scoop of and all natural N.O. pre-workout and a scoop of bone broth protein powder before lifting weight. Then a scoop of bone broth protein powder after working out. I also do a 10 minute stretching routine before bed and sleep tremendously better. I notice if I don't stretch I don't sleep as well.

Monday-Chest/Biceps

Tuesday-Shoulder/Triceps

Wednesday-Back/Abs

Thursday-Legs/Whole body movements

Friday-30-45 minute walk

Saturday-Day Off

Sunday-Cold water or ice bath for 10 minutes


I will have a cheat meal on occasion but only eating once a day I can purge myself for 24 hours before eating again.

I also plan to do a 3 day fast every 3 months.

Last edited by coachwhite34; 01/30/24 09:21 PM.
Re: Daily/Weekly Schedule [Re: coachwhite34] #8997553 01/31/24 02:39 PM
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I haven’t been able to get myself over the hurdle of this one meal a day gig yet

Re: Daily/Weekly Schedule [Re: coachwhite34] #8997637 01/31/24 04:37 PM
Joined: Apr 2007
Posts: 60,414
BOBO the Clown Offline
kind of a big deal
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kind of a big deal
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this year-

I’m doing group whole body training 4x a week so it more of a changing “work to rest ratio” focus then body part specific 1:1, 2:1 or 3:1 type work to rest ratio.

I do some remedial work via body part specific on Tuesday and Thursday in afternoon. About March, I’ll add in min of 2.5hr(goal is 38 miles) of biking in evenings or lunch. Then in May ill add in rucking 12 miles a week to condition feet.

July I add in Wednesday(normal week day rest ) night pressure shooting. 10 archery shots from 50 yard with 10x 235lb squats in-between single shots

Then I stop working out Sept and get chubbby again as I eat gas station food and peak refuel until Jan.



food M-F is lunch factor meals and protein bar/drinks for snacks, Meat and veggie for dinner. This time of year Im really focused on hitting 200 plus grams of protein a day with no more than 50grams of clean carbs.





Donate to TX Youth hunting program.... better to donate then to waste it in taxes

https://secure.qgiv.com/for/gtgoh/mobile
Re: Daily/Weekly Schedule [Re: BOBO the Clown] #8997808 01/31/24 10:20 PM
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coachwhite34 Offline OP
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Originally Posted by BOBO the Clown
this year-

I’m doing group whole body training 4x a week so it more of a changing “work to rest ratio” focus then body part specific 1:1, 2:1 or 3:1 type work to rest ratio.

I do some remedial work via body part specific on Tuesday and Thursday in afternoon. About March, I’ll add in min of 2.5hr(goal is 38 miles) of biking in evenings or lunch. Then in May ill add in rucking 12 miles a week to condition feet.

July I add in Wednesday(normal week day rest ) night pressure shooting. 10 archery shots from 50 yard with 10x 235lb squats in-between single shots

Then I stop working out Sept and get chubbby again as I eat gas station food and peak refuel until Jan.



food M-F is lunch factor meals and protein bar/drinks for snacks, Meat and veggie for dinner. This time of year Im really focused on hitting 200 plus grams of protein a day with no more than 50grams of clean carbs.






Any other supplements? I get most of my nutrients from my food so no vitamins or anything for me. I do take krill oil twice a week and drink mineral water a few times a week.

Re: Daily/Weekly Schedule [Re: coachwhite34] #8997837 01/31/24 11:13 PM
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1800 cal a day M-F
3 x week full body weights
2 x week BJJ
10,000 steps a day
Sat 4-6 mile run Zone 2

Re: Daily/Weekly Schedule [Re: coachwhite34] #8997839 01/31/24 11:14 PM
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BOBO the Clown Offline
kind of a big deal
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Fitaids
Mtn op -ammo
1st Pharm EAA’s

Snack/ bars-, fat bombs, Barbells, Quest, carnivore snax, If im dragging and need energy, I grab condition one bar(I use them on back pack hunts too)


Donate to TX Youth hunting program.... better to donate then to waste it in taxes

https://secure.qgiv.com/for/gtgoh/mobile
Re: Daily/Weekly Schedule [Re: coachwhite34] #8998146 02/01/24 04:59 PM
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I found a recipe and tried it the other day and it was dang good.

Scoop Vanila Protein Powder

tsp honey

tsp almond butter

tbsp greek yogurt

dark chocolate chips

pinch of salt

add a little almond milk and stir


Its just like eating cookie dough, i put it in the freezer for 15 minutes and it turned out very good.

Last edited by coachwhite34; 02/01/24 04:59 PM.
Re: Daily/Weekly Schedule [Re: coachwhite34] #8998453 02/02/24 05:05 AM
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I try, but often don’t, walk a mile per day. I’m 81 and a polio survivor from childhood. It hit my back and legs and I had to learn to walk again. It’s caused lifetime problems. According to doctors I’m probably dealing with post polio syndrome mixed in with nasty arthritis.

I have to do daily stretches and walking. Also do light workouts with spring grips, rubber bands and 5 pound weights to keep hands and arms working. Also some back strengthening stuff.

I know people in worse shape than me so I’m sure not whining. I’m lucky to even be here.


Without a sense of urgency, nothing ever happens.

Boy, if I say "sic em", you'd better look for something to bite. Sam Shelley, Rancher Muleshoe Texas 1892-1985 RIP
Re: Daily/Weekly Schedule [Re: Dave Davidson] #8998473 02/02/24 10:55 AM
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Originally Posted by Dave Davidson
I try, but often don’t, walk a mile per day. I’m 81 and a polio survivor from childhood. It hit my back and legs and I had to learn to walk again. It’s caused lifetime problems. According to doctors I’m probably dealing with post polio syndrome mixed in with nasty arthritis.

I have to do daily stretches and walking. Also do light workouts with spring grips, rubber bands and 5 pound weights to keep hands and arms working. Also some back strengthening stuff.

I know people in worse shape than me so I’m sure not whining. I’m lucky to even be here.


Did you have to wear braces on your legs as a youth?

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