It's a lifestyle disease. A man should never let his body fat goes above 17%. Here's one solution:
- Daily baseline: sleep for 6.5-9.5 hrs, walking 7K steps while listening to Dhamma talks, 5 min stretching, and at least 20 min breath meditation; miband 10 for tracking
- Eating 2MAD 16:8 or OMAD; homecooked veggies, chicken breast or parrotfish, and fruits; reduce salt, sugar, and caffeine intake; zero recreational alcohol, nicotine, drugs.
- Strength training on Mon and Thu for 3 sets each at near failure: pull ups, hanging knee raises, push ups, hollow hold, paused squats.
- Cardio training on Tue and Fri with good forms and 10 sets of 90s work and 60s rest: total 250 jump rope reps and 50 sprawl jump reps; +50/+10 each week, cap at 500/100
- Active rest on Sat: add 5K steps 5kg rucking; +1K/+1kg each quarter, cap at 13K/13kg
- Keep five precepts everyday, and eight precepts on major lunar phases; studying 2 suttas a day
- Practice speedcubing/blindsolving, enjoying Steam backlog, lax days on Wed and Sun, hang out with friends or family once a week
cariyaputta
It's a lifestyle disease. A man should never let his body fat goes above 17%. Here's one solution:
- Daily baseline: sleep for 6.5-9.5 hrs, walking 7K steps while listening to Dhamma talks, 5 min stretching, and at least 20 min breath meditation; miband 10 for tracking
- Eating 2MAD 16:8 or OMAD; homecooked veggies, chicken breast or parrotfish, and fruits; reduce salt, sugar, and caffeine intake; zero recreational alcohol, nicotine, drugs.
- Strength training on Mon and Thu for 3 sets each at near failure: pull ups, hanging knee raises, push ups, hollow hold, paused squats.
- Cardio training on Tue and Fri with good forms and 10 sets of 90s work and 60s rest: total 250 jump rope reps and 50 sprawl jump reps; +50/+10 each week, cap at 500/100
- Active rest on Sat: add 5K steps 5kg rucking; +1K/+1kg each quarter, cap at 13K/13kg
- Keep five precepts everyday, and eight precepts on major lunar phases; studying 2 suttas a day
- Practice speedcubing/blindsolving, enjoying Steam backlog, lax days on Wed and Sun, hang out with friends or family once a week
4 days ago | [YT] | 0