The triggering plan – 100 days of focus

I am lucky to be able to run. No one will get why I am doing what I am doing. The noise levels are so high. It is making time fly by without be being able to be with myself.

You need to give yourself permission to do this. Push everything else away.

So, I am planning 100 days of extreme focus on my health. It will be challenging. I think the right amount of challenging though. The broad themes:

• Fast 24 hours on Monday, to kick start things every week
• Calorie deficit. High protein.
• Run 30 mins every single day.
• One day a week do a 10k (or longer)
• Do minor strength training

• Track it all.

Fasting Schedule

• Monday is fast day. Nothing more than 24 hours

Food planning

no time to waste. Preplan everything for a 100 days.

It is key to be on as close to auto pilot on food as possible. I will create a full calendar every week. Predetermine the meals. For 100 days, here are my food options:

• Salad from the typical place. No fried chicken. Amp up on the protein
• Dig also no fried
• yoghurt with chia and almonds
• Tuna with chilli oil from momofuku and chia seeds
• Low carb wraps with turkey, cheese, etc
• Naya the typical dish I get on some of the days
• Protein shake 2 scoops.
• Protein bars at work and maybe at home.
• Make your own food – protein bars? breads? chicken meals? bag chicken

Hit the protein macro: 200 grams. Thats 4x 50 grams. Thats a combo of shake, yoghurt, chicken, bar every day. It will get boring but it’s fine.

Track things too. At least get a general idea.

Preplan the meals.

Work out planning

2 hours a day?

15000 a day?

This is where it will be fun. Every single day, run a 5k. So that would be 30+ miles a week. It will have to be every day. At least 2 miles a day. Then once in a while you have to take it longer.

And, importantly, you will do some strength training after the runs. Doesn’t matter what the bullshit you have to deal with is. Run, and then go to the gym.

Sleep

Try to sleep as much as you can. But prioritize workouts.

Active chillage

• Meditation, low stress. Read and journal.