Monday, 5 June 2017

The 12 months plan - finished

Motto: All the wealth in the world worth nothing for you, if you are not healthy.
(Financial freedom wizards manual)

Weight: Between 80 to 85 kg at 1.80 m (5'9'') Aiming for 77 kg and 15% body fat on 1st of June.
Body fat: Between 14% to 24%
BMR (basic metabolic rate) = 1818 kcal
PAL (physical activity level) = 1.375
Energy requirement daily = 2499 kcal
BMI = 24.69 to 25

1. Body
- Yoga techniques (postures, breathing and meditation)
- Running  - endurance and sprint
- Strength and power/stamina building exercices

2. Diet
- A 70% plant based diet (with a twist of 70% alkaline food daily), no chemicals, less to no sugar, less to no caffeine, better hydration (300 ml water every 3 hours when possible) - I achieve this 80% of the time, i would say.
- One day a week - 24 hour fasting - Most of the time. Now i am thinking at some part fasting, where i eat all the food in 8 hours interval, followed by a fasting time of 16 hours. There is some research supporting my theories.

3. Mind
- Mindfulness techniques aka meditation:
- Brain boosting supplements - For the this month i tried: Omega 3, Magnesium, Ginseng and Ginkgo biloba solution, My herbal remedies (but for the herbal treatments i did it completely only 10% of the time).
- Memory enhancement techniques

I would like to think that i achieved a great deal in all those 12 months, even if i still have work to do.


Physically speaking - I need to train harder, with conditioning for joints and bones, and mobility (yoga). Ideally I need to do 3 strength training of at least 30-45 min (unless is high intensity training, which can be done faster), 2 running sessions - one speed, one endurance, and 15-30 minutes of yoga in the morning, followed by mindfulness techniques for 15-30 min.

Diet - should be all organic, vegetarian, with no sugar and caffeine, and a decent amount of water per day (no fizzy or sugary drinks). Supplements like Omega 3 and Magnesium all the time, with ginseng,ginkgo or other mind booster  from time to time. 1-3 day fasting when possible.

No comments:

Post a Comment