added 28.01.
> 3000 kcal Exercise every day
< 1600 kcal food intake
My Principles when starting (Jan 1st 2016):
Food:
- focus to get enough low fat protein and vegetables in 2 meals a day > eat nuts when hungry
- green smoothies every morning with a serving of fruit
- 5:2= twice a week only protein and vegetables (no carb except 1 fruit) Monday and Thursday
- food/ caloric intake 7-7
Activity :
- micoach anti stress training: 3x30 + 3x15 HIIT (to be improved bit by bit)
- 15 min Yoga to start the day
- RELAX regularly and sufficiently
- chant twice a day
- Gelassenheit & determination