UPDATE 1: https://cnsnnts.wordpress.com/2024/08/04/revisiting-the-updated-weekly-plan/
Nutrition
- Protein is at 185 grams
- Protein shake in the morning – 30 grams
- Chicken for lunch – 50 grams (add as much as you can here)
- Yoghurt in the night – 40 grams
- Protein bars – 40 grams
- Carbs and fats are secondary
Rest
- Aim for about 6 to 7 hours every night.
- No alcohol, to help with the sleep
Workout schedule
| Sunday | Run Sprints |
| Monday | Strength (Upper body) Bench Shoulders Barbell |
| Tuesday | Run Easy Run |
| Wednesday | Strength (heavy) Squats Deadlift Bench |
| Thursday | Run Super easy run |
| Friday | Strength (Light) |
| Saturday | Run Long run |
| Sunday | REST |
| ———————————- | ———————————— |
| Monday | Strength (Normal) Bench Shoulder Barbell |
| Tuesday | Run Sprints |
| Wednesday | Strength (Normal) Bench Barbell row |
| Thursday | Run Easy Run / Tempo |
| Friday | Strength (heavy) Bench Squat Deadlift |
| Saturday | Run or Rest Long Run |
| Sunday | Rest or Run Long run |
- No squats after sprint workout
- Long run after a day of rest
- Long run on the weekend
The Rolex Life 
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