Thomas Ott . IO |||


  • No Sugar

  • Do not skip meals

  • No eating after 8pm

  • Do not exceed calorie target (1,750 cal)

  • Drink a glass of water before each meal

  • Cut back on coffee (no more than two cups per day)

  • Big breakfast, medium lunch, small dinner

  • Satisfy your sweet tooth during the day or before dojo/exercise

  • One to two glasses of alcohol per siting. Limit consumption

  • No test recipes. Reserve all cravings for your cheat meal

  • 1 cheat meal per week


  • 60 minute low intensity walk every day

  • 90 minute low intensity walk at least twice a week

  • Dojo 3 times per week

  • Strength training 2 times per week

Up next Day 32 Don’t be programmed
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