Major Factors to Reach Your Goals

MR,

In order to achieve solid body composition- a low bodyfat with a reasonable level of muscle mass -we’ll need to maximize insulin sensitivity as much as we can. Just doing these things 90% of the time will get you close to you goals.

1. Start each meal with a protein. For you, each meal should have a palm and a half sized portion on your plate. So literally look at your hand in terms of size and thickness and that should be how your protein looks.
2. At least 7 hours of sleep! Do whatever you can to make your room as sleep proof as possible – make it dark and cold. Have some sort of pre-bed ritual in which you minimize your exposure to light and avoid heavy stimulation at night:so no looking at your phone in bed or watching Formula 1.
3. After a workout, consume a meal consisting of protein and carbohydrates. This could be a shake with whey protein and maltodextrin, or some chicken and rice. There are quite a few possibilities.

Here’s your daily habit…

Waiting on that nutrition questionnaire!