Category: Healthier Lifestyle

Fahad just posted his extremely comprehensive ice cream post with his signature “Approved” and “Not Approved” rating system. You can check out his post [Here]

Last weekend I decided to try and walk home from work. The distance was around 12KM and took me 2 hours and 20 minutes. Today I decided to try and beat the time and try to get home in 2 hours or less. So I ran, and ran and ran. I don’t think I’ve ever ran as much or as far as I did. It wasn’t non stop running since I’m not that fit but I ran a lot more than I walked. To my surprise, I managed to cover the exact same distance but this time in 1 hour and 39 minutes! Not bad for a guy who can barely make it on a treadmill for 30 minutes. The above time is todays run while the below time is from last week.

So Thursday after work I decided to walk home as a bit of exercise. My office is located in Kuwait City near Muthana Complex and my apartment at the beginning of Salmiya. I estimated the distance would be around 15km and I wanted to try and make the trip in 3 hours or less. Well the whole trip turned out to be 12km and took me around 2 hours and 20 minutes to complete. I thought that was disappointing because my regular walks around Salmiya are 11km long and Kuwait City to Salmiya sounded a lot longer than that. I didn’t feel tired or exhausted and it really wasn’t challenging enough. What was even more depressing was when I got home and was checking Facebook I noticed pictures of a friend of mine who had just gotten back to Kuwait after participating at the Marathon des Sables… a 6 day long 243km endurance race. I guess I’m taking baby steps? On the bright side at least it’s something I can do more often now. I took some pictures during the walk and was uploading them to twitter but in case you missed it you can see them at the bottom of this post.

On a different note I measured my body fat percentage today and it’s 13%. That means I dropped down 1.6% since the beginning of the month (I was 14.6) and I lost 1.2kg of body weight and all of it was fat, no muscle loss. So not what I was hoping for but still better off from where I was earlier in the month.

This is going to be a bit of a long post and it will sound like an advertisement but I don’t care since it’s something that’s very important to me.

I’ve never thanked Fahad for changing my lifestyle and I figured the best way to do it is by dedicating a post to him. For those of you who’ve been checking the blog from the start you might remember the amount of junk food I used to eat. Just check these old posts [Click Here] and check the dates underneath those posts. That’s basically what I used to eat on a daily basis and it wasn’t just a phase, it was my lifestyle from the day I left to college up until over a year ago when I signed up to Fahad’s gym Core Fitness.

I remember when I found out I had acid reflux the Dr told me I had to change my eating habits and start exercising I literally laughed at him. Told him no way that was going to happen since I’m just too lazy. Then one day I decided to try this exercise thing, I had a home gym which I had only used once before and figured maybe if a trainer came over to my place and trained me at home I wouldn’t be too lazy about it. I posted on the blog asking people if they knew any trainers and that’s when Fahad emailed me. I had met him previously on an offroading trip and so I kinda knew who he was, he told me he had a gym and I could sign up there. I was replying back telling him thanks but no thanks when I decided to check his website and that’s where I read “20 minutes just 2 times a week”. 20 minutes? That’s nothing, no matter how busy I am with work and my blog, fitting 20 minutes into my day just twice a week would be doable. So I signed up and ever since I’ve changed into a completely new person.

I’m so into the Core Fitness lifestyle I’ve become a traveling salesman for them. Everyone I know who tells me “Mark you’ve lost a lot of weight, you look really fit” I shift into Core Fitness sales pitch mode. Their first excuse when I tell them to sign up at the gym is “I wish I could but I don’t have time”. I hit back with “dude it’s just 20 minutes twice a week!” And that grabs their attention just like it grabbed mine the first time I heard it.

Thing is you start off twice a week for 20 minutes but after awhile you end up wanting more. I’m not going to post Fahad’s secret to how he hooks you in (yes I’ve figured out the formula!) but lets just say it works really well. I went from a junk food addict who hadn’t done any kind of exercise for over a decade into the fitness/health obsessed freak I am today. I started with 20 minute sessions twice a week and then it became three times a week and then four. Now it’s 1 hour sessions three times a week and if I could fit in more sessions into my busy life I would. I’ve been going to the gym steady for nearly a year and a half now. I don’t miss sessions and if I do it’s usually because of an emergency or I’m stuck at work. Food wise I’m eating incredibly healthy now and I don’t even find it tough anymore when Fahad assigns a new routine for me. He could tell me to eat beans and spinach three times a day for a whole month and I would do it without any issues or complaints.

Now what made me want to write this post today is the following comment a reader left under the “My Bike Ride” post:

I have 30% body fat. I smoke like a chimney. I eat whatever I want. I drink like a fish. The most exercise I get is working the gas and brake pedals. I’m so happy with my lifestyle choice, not having to do crazy things like walking home to achieve a target.

It made me realize that I don’t have to eat healthy, I don’t have to exercise, I don’t have to hit 12% body fat and I don’t have to walk home. I WANT TO do all the above. I like doing them and I want to do more and the reason for this drastic lifestyle change was Fahad. So for this reason I want to say THANK YOU FAHAD. Thank you for changing my lifestyle and I hope you manage to change a lot more people as well. And of course a huge thank to all the trainers at the gym who kept pushing me even when I was begging them to be easy on me.

Make sure you guys visit Fahad’s blog [Here]
And here is a link to the Core Fitness [Website]

So yesterday I ended up riding home from work. It was a fairly chilled out ride with the most difficult part trying to get from my office near Muthana Complex in Kuwait City to Souq Sharq. There are no bike paths and the sidewalks aren’t consistent but once I got to Souq Sharq it was pretty straight forward from there on.

It took me just over an hour to complete the journey and I was mostly cruising at a moderate pace since I didn’t know how long the journey would be and if I would run out of energy before I got back home. The weather was great and I had good music playing so it was pretty much enjoyable and I think I’m going to do this a few more times before it gets really hot. I did have some problems with my bikes gear shifting by itself and I noticed my brakes weren’t performing that well so I’m going back to Extreme Sports to get these 2 issues fixed before I go riding again.

Now tomorrow on the other hand I’m going to attempt to walk back home from work. I’m estimating it should take me around 3 hours but hopefully not more than that. I need to burn as much fat as I can before Saturday since that’s when I’m going to be checking my stats and hopefully I’ll hit my target of 12% body fat. This also means no cheat meal this Friday, it’s been pushed back till Saturday night instead.

The Kuwait Heart Foundation (KHF) has mobile stations which they move around from one area to another offering to test your cholesterol and blood glucose for free (maybe other things as well). Currently they’re stationed outside the Khaldiya Co-op if anyone is interested. I tried to get more information regarding these mobile stations from the KHF website which although is fairly well designed compared to other local government websites… majority of the links don’t work. [Link]

Thanks AbdulRahman

Note: Just noticed the irony of the post coming right after the McGangbang

Last week I messed up my knee running on my treadmill and since I still wanted to do cardio I decided to walk instead. I plugged in my wireless Nike+ sensor into my sneakers, started the Nike+ app on my iPhone and started walking from the start of Salem Mubarek Street in Salmiya all the way down to Electrozan which is at the very end of it, picked up an iPod Shuffle and then walked back. I was walking at a moderately fast pace and once I got back home I ended my session on the Nike+ app and checked the results (screenshot posted above).

Now I’m not sure how accurate the Nike+ app is, I doubt it’s very accurate but it should be somewhat accurate and if it is then I burned around 600 calories walking for nearly 2 hours. I thought that was pretty cool since when I run on the treadmill at home I usually run just 30 minutes before getting bored and tired. By the end of the 30 minutes I would have burned around 200 calories if I’m lucky, most probably less than that even. Walking on the other hand I can do for much longer periods of time and without getting either tired or bored.

Since I live right on Salem Mubarek Street I’m going to start walking on my days when I don’t have gym instead of running on the treadmill. I should burn more calories that way and I prefer walking in Salmiya over running on a treadmill facing a wall. But since I’m not a fitness expert maybe if Fahad reads this post he can add more information on how accurate my Nike+ is and if walking actually burns that much calories.

I’m still working out three times a week at Core Fitness, it’s been over a year now and since summer is around the corner the only way to look ripped at the beach and showoff my abs is to shed some body fat. At my best my body fat percentage was 14% but that was before the Benihana lawsuit and since then I think I’ve gone back up to 15 or 16%. My abs are currently hidden behind a layer of fat and to get them to show I need to be under 12% so I’ve put that as a target to hit by the end of this month. I don’t know if that’s possible or not but I asked Fahad for help and he’s updated my diet to help me reach my goal.

I’ve actually been on a diet for over a year now and for the past 6 months and I’ve only been eating grilled food for lunch and dinner with Friday being an eat whatever I want day. It was hard enough but this month it’s going to be even harder. I am no longer allowed to eat taouk for example or have tabbouleh or even munch down on olives. Instead for lunch and dinner it’s now the following:

Pick 1 Carb Source:
– 1-cup of White Rice
– 1 Baked Sweet Potato (no white potatoes)

Pick 1 Protein Source:
– 10 oz Chicken Breasts (not Shish Tawook)
– 10 oz Lean grilled or raw fish (hammour, white fish, tuna, squid, shrimp, calamari)

Salad
Bowl of greens (no tabbouleh, or any dressing… just raw greens!)

Sauces Allowed
Tabasco, Red Rooster or Yellow Mustard

This month is going to be horrible. I don’t think I’m even going to cheat on Fridays since after suffering the whole week I don’t think I want to ruin it with a big fat juicy burger or a mouth watering chocolate dessert! Will see if I can hit my target or not and post another update at the end of the month.

Update: Found a lunch meal that fit into my new diet, it’s the “Only Salmon” platter from Sakura Express. According to Fahad “The meal’s loaded with omega-3 and fish oil (which are both great).”

Posted by Fahad

A lot of people crucified Core Fitness thinking that our 20-minute version of a workout was for everybody. As per what Mark has stated earlier, our 20-minutes were meant to cater to those who a) don’t have time for high-volume conventional training, b) new to the world of health and fitness, c) are the center of mockery and scrutiny because they’re too fat and d) hate to pursue health and fitness, but need to lose some weight due to health and Sharm Al Shaikh reasons.

To shed some light on our 20-minute workouts, we are merely a single idea in the fitness industry. We don’t defy ourselves as the be-all and end-all of exercise; we represent a technique that combines both convenience and intensity in one package. One big huge gargantuan awesome incredible package.

Gradual Transition

Back in January when Mark signed up with Core Fitness, I honestly thought the dude was a hopeless case. He looked motivated, but acted kind of lazy. Mark wanted to get in and out and just live life outside of the gym. Gradually, he kept on coming for more and asking for harder diet plans. He even low-carbed his meals without inquiring with me, and refrained from cheating for over a month (which is something I wouldn’t even think of doing).

I remember the day he sluggishly walked into my office. Last Thursday, the dude walked in with his shoulders back and his chest high, ready for what’s next.  I presented him with the idea of signing up for 60-minutes. What shocked me the most is his prompt reply; I even had a list of come backs in order to negotiate him into 60-minutes. Conclusively, Mark now dedicates 5 days of his week to gym and MMA work; he has officially caught the fitness-bug.

By Popular Demand

In order to cope with the  “high volume” and the “we-have-more-than-20-minutes-to-spare” fitness crowd, we at Core Fitness developed a training technique roughly 3 times as intense as our initial 20 minutes, but with 40 more minutes of pain and agony. Keep in mind that we would like our clients to stick to the 20 minutes, so expect 1-hour training to be our way of saying “Today, we will give you 60 reasons why you should stick to 20 minutes. FUL.”

Offering Healthy Lifestyles Since 2008

Does anyone remember the last time Mark posted a burger review? Go ahead and look back at his posts. Taco Bell was a total bust, but they do have a semi-healthy menu. The Abercrombie and Fitch post was LOLingly homorific, but I’ll give him credit for finally setting a target. And what does every strict dieter do? Post about their next cheat meal.

It’s safe to say the fitness-bug he caught also effected his posts, including activity oriented articles and topics pertaining to how people can achieve a healthy lifestyle without sacrificing their current one (Michel Dines in Hell).

The point is, Core Fitness offers lifestyles and not just a means to an end. We at Core want you to be healthy, stay healthy and live healthy, since health and fitness is our business. We promote diversity with our clients by asking them to try out what the market has to offer, and only then can they differentiate a Core Fitness workout from a conventional one. The point is we do lose clients like any other business, but we rarely fail to permanently stamp them with healthier lifestyles.

All top-notch health clubs and gyms in Kuwait already have 60-minute personal training services far before Core existed, but how many of them offer you individualized lifestyles and a training technique?

Training Services

Mark’s currently enrolled in Muscle Building, since he earlier decided to dedicate 30-minutes of post-workout treadmill cardio work to his already activity-infested routine. Mark and cardio don’t mix at all, and I couldn’t convince him to do 10 minutes (I swear to God). Those 30-minutes were his idea.

For the 60-minute personal training workout, we offer 4 training categories specified below:

– Muscle Building

– Fitness Boxing

– Fat Loss

– Sports Performance

20-Minutes is still our Bread & Butter

For those of you contemplating on signing up, I’d advise you begin with at least one 20-minute workout membership to get the feel of the technique. The intensity of our 60-minute workouts are no joke and require a certain level of physical fitness experience. We designed it to transition our current 20-minute clients who have already been through the short torture.

Follow Mark’s foot steps and gradually increase workout intensity and meal planning. You’ll look good, feel good and hopefully live longer assuming a bus doesn’t run into you anytime soon.

For more questions and inquiries concerning timings, prices and location, feel free to contact Core Fitness at 22520407 starting at 12:30 pm to 10 pm, or contact me via my blog here.

Posted by Fahad

As most of you already know by now I’ve been enrolled with Core Fitness since January. When I first started I was going twice a week for 20 intense minutes each time. My diet was fairly close to what I used to have before joining Core but it was just a bit healthier. Then I moved up to 3 sessions a week and a stricter diet and after that I moved up to 4 sessions a week with even a more stricter diet. It’s been a gradual increase which I’ve realized now was a great thing since it helped me ease into this new lifestyle. I went from an unhealthy couch potato to being obsessed with fitness and health in under a year.

So anyway starting today I started taking their 1 hour sessions. They just introduced them for people who want to take things even further and I have to say it’s just crazy. I’ve already posted about how intense the 20 minute sessions are and anyone who’s actually tried a session will know what I am talking about, well their 1 hour session is literally their 20 minute sessions x3. Half way through I couldn’t believe I still had another 30 minutes to go! I had a Jujitsu class an hour later and when I got to that class I was already too exhausted to go through the warm up and stretching session. I’ve now actually gone ahead and scheduled my Jujitsu classes to days where I don’t have gym.

My weekly schedule now is:
Saturday – Monday – Wednesday = Core Fitness
Sunday – Tuesday = Sidekick Academy

I’ve got an activity scheduled everyday of the week except now for Thursday and Friday which are my days off. If you don’t do any activities then you should consider adding some since there are tons to choose from and the body really needs it. Finally for those of you who didn’t know, Fahad now has his own health and fitness blog up called Trying to be Fahad. You can check it out [Here]

It’s been a while since I last posted an update on how my work out and diet is going. The last time I posted my weight it was 76KG when I had just come back from New York. Well my current weight is 77KG but I haven’t gained fat weight, I’ve gained muscle weight. My stomach is a lot flatter then back when I was 76KG and I’ve practically lost all the fat covering my abs. I can finally see my six pack although it looks nothing like the ones in 300 so no Spartan costume for me this Halloween. But still, going from a beer belly to a no belly is an accomplishment for me yet alone getting abs.

I’ve been very consistent with my diet especially when I am following my usual day to day routine. Traveling messes up my routine but generally I am eating healthy and not cheating too much. When I do cheat I always end up unsatisfied and feeling guilty so I don’t cheat often. Even when it comes to eating stuff like shawerma I am having a hard time because I am finding it too heavy. Burgers of course are welcomed with open arms but shawermas, fried food, sauces and dessert are a not.

I am still going to Core Fitness with full passion. Sometimes in the middle of workout I just want to drop everything and walk out because it’s just too exhausting physically and mentally but then I just think about the progress I’ve made since January. It’s real physical change that I can feel and see so that gives me the strength to push forward and finish up my session. If this was a review of Core Fitness I would have to give it a thumbs up because it works as advertised. I was skeptical back in January when I first started but now I can say it’s real. Just 20 minutes per session, hard to be believe but it’s true.

Posted by Fahad AlYehya | Core Fitness – Kuwait

This generation’s females are anemic, bulimic, and anorexic. They deny those things ad infinitum, of course, but you can’t really trust anything they say. They think cupcake is a food group.

Because I want to be fair and balanced, I will write this post with my “female” voice. (Yes, I do have a female voice. I keep it locked away safe and sound though. And my female voice is still a beast that will scratch your eyes out. Don’t mess with Lupita, yo!) Take it away Lupita:

75% percent of us are ova’weight, ese!
It sucks to be fat and anemic at the same time; it’s like you’re fat for nothing. Malnutrition here translates into eating junk calories devoid of any essential vitamins and minerals, replaced by traditional wholesome food.

But you told us to satisfy our cravings in moderation, homes!
I worked with women who eat nothing but chocolate, cupcakes, muffins and donuts all day long. Eating desserts and sweets all day moderately is anything but moderate. Eat your 2-3 square meals first and enjoy snacking in between them but in moderation.

Psshhh, wha’eva fatty! I have a high metabolism and I can eat wha’eva ah want.
If only I had a fils for every time I heard that, I’d be able to cross all of Lupita’s 160 cousins over the border. Studies conducted in Kuwait have shown that females between the ages of 14-18 are playing Russian Roulette with high cholesterol levels and diabetes. You don’t have high metabolisms; it’s called skinny fat. A person with a high metabolism looks like an anatomy chart. You look like a skinny stripper with extra jiggle.

Like I could care less what you tink. I’m enjoyin’ life and I’m happy! And my momma tinks I’m too SKINNY!
My mother, Allah bless her heart, is overweight and your mother’s also probably overweight. Mothers should set better examples by teaching their children on how to eat properly. Unfortunately, mothers enjoy dessert and sweet consumption more than their daughters. No one wants to be fat alone, so listen to mommy and have that extra cupcake. With whipped cream. And mango juice. And ice cream. With fondue on the side. Maybe cookies. Screw it, I’m adding in cookies.

OK OK! I get it! Save me from my own demise, papi!

I thought you’d never ask.

Posted by Fahad AlYehya | Core Fitness – Kuwait

The first day of Ramadan was a total bust. True epic failure. You guys would’ve been disappointed at the horrors that took place at my family’s futoor table.

Yet, like the phoenix, I rise again and avail in favor of sticking to my plan like every other dedicated fitness enthusiast, which lasted a few seconds right after the kanafa, atayef and cheese cake arrived, where I yet again continued to disgrace my will and testament in keeping my mouth shut and saving dessert for later.

Of course a few cups of sage, thyme, ginger, white tea, gymnema sylvestre and peppermint post pig-out should minimize the gut-damage, at least in accordance to my mother.  On a side note, I’ll be discussing more about those 6 herbs and how they can benefit you when indulging in belt-widening carby and fatty mixtures from hell.

This Post’s About Dessert BTW

I guide you how to eat dessert responsibly, I throw in a few jokes, then you follow my advice by eating dessert responsibly and we all live happily every after. The usual Q&A is available for any necessary inquiries in regards to the subject or any other relevant areas in fitness, health and nutrition.

Snacking Rules:

*Dessert should never go above 300 calories.

*Each snack should contain all macro nutrients, including junk-nutrients such as sugar and fat. Inclusion of all macros balance out the snack, providing a more subtle release of blood sugar.

*This is bullet point #3 and isn’t remotely relevant to the subject at hand.

*Snacks are to be consumed 2.5-3 hours after a meal or before a meal.

Posted by Fahad AlYehya | Core Fitness – Kuwait

I would first like to apologize for my long absence from the world of blogging and greatly appreciate all my supporting readers for being patient and understanding. Moreover, I’d also like to send my sincerest apologies to those of you who have emailed me but haven’t recieved a reply. I’d like to thank you all for putting up with my crap and style of writing, which by-the-way will only get worse. I’ve stated this a million times. If you’re not cool with my writing nature, then don’t read me. I should warn you, though; you’re going to miss out on some epic nutrition advice.

Before I begin preaching, I’d like to clarify how this guide will work:

1) I’ll list down all the basics of Ramadan eating and training to provide a brief understanding for the readers.

2) The reader will then post his/her goal, physical stats (height, weight, bf % if available) and Ramadan lifestyle (exercise timing, family gatherings, favorite/worst foods, etc).

3) I will then reply with a customized optimal plan for that reader’s goal

4) Other readers/haters who are too lazy to comment/hate can read/[go-kill-themselves] the Q&A’s below so that they may personally implement on their own.

The Q&A below will serve as a guide to unanswered questions anyone might have about Ramadan. Please refrain from emailing me since the goal of this post is to publicly educate through the written facts/opinions/experiences and the associated comments.

Credibility and Experience

It took me around 3 Ramadans to fully understand how my body works when it comes to losing fat and maintaining muscle when fasting. From eating small portions of food to indulging in every calorie dense food item, I’ve realized the only way to survive Ramadan is by doing the exact same thing.

1^st Attempt: I dieted in Ramadan, performing 30-60 minutes of cardio 2 hours prior to breaking my fast, and weight lifting 1 hour after a light futoor, followed by a light dinner and a light suhoor.

Result: Managed to lose 10kg in 1 month.

Damage: Managed to lose a lot of my hard earned muscle. Fail.

2^nd Attempt: I gorged on endless calories, weight-lifted with less intensity and did absolutely no cardio.

Result: Gained 5kg.

Damage: 5kg of fat; but I kept my muscle. Epic fail.

3^rd Attempt: Dieted 3 months prior to Ramadan (low calorie intake, 60 minutes of cardio, 30-45 minutes of weight-lifting). Stuck to the same level of calorie intake and workout-intensity in Ramadan, eliminated cardio completely.

Result: Nothing. Kept my muscle, maintained my superb condition.

Damage: Refer to the above. Boo-Yeah.

Since we’re on the subject of health and fitness, yesterday I picked up my new diet plan from Fahad. It’s a lot tougher and he’s added an extra work out day bringing it up my work out days to four. They’ve also increased my weights considerably and are going to be giving me a harder time at the gym. My new diet plan also includes supplements for the first time. I will be taking two supplements, Whey Protein Isolates and Ripped Fuel. Whey Protein from what I understand and have read will help me considerably in a variety of ways from helping me grow and repair my muscles to strengthening my immune system. Ripped Fuel on the other hand will help me burn fat, give me an energy boost and also help me gain lean muscle mass. I got both these supplements from Souk Sharq from the shop across from Nokia. Whey Protein was KD25 while Ripped Fuel was KD20.

Below is my new diet plan, you will notice it now includes burgers. Not any burgers though, I can’t have McDonalds or Johnny Rockets for example, it’s got to be better quality burgers like from Burger Boutique, Slider Station, Applebee’s and Chili’s. I tried the Chili’s burger today with a side order of broccoli and I have to say that’s the most horrible side order I have ever had with a burger. If I ever had a burger nightmare that would have been it. On the bright side I did have a burger.

Here is the diet plan:

WORKOUT DAYS

8:00 am: Upon Waking:
500ml of Water + 2 capsules of Ripped Fuel

8:45: BREAKFAST
2 Egg Sausage McMuffins (No orange juice)

11:15 – Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water

1:30: Lunch
Option 1: 1 Burger (double patty), no cheese, no mayo + salad w/out dressing
Option 2: 1 edamame w/out salt, 6 pieces of maki, 9 pieces of sashimi
Option 3: 1 Shish Tawook or Tikka Meat, small hummus w/out oil, 1/2 white bread, tabboula without dressing

4:00 – 2 capsules of Ripped Fuel

5:00: SNACK
1 scoop of ON’s 100% Whey Protein mixed w/ water

8:00 – 8:20: WORKOUT + 10 minutes of cardio

Immediately After Training:
1 scoop of ON’s 100% Whey Protein mixed w/ water

60 Minutes Later:
No carb, low fat, high protein, high veggie dinner

_____________________________________________

NON-WORKOUT DAYS

8:00 am: Upon Waking:
500ml of Water + 2 capsules of Ripped Fuel

8:45: BREAKFAST
2 Egg McMuffins (No orange juice)

11:15 – Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water

1:30: Lunch
Option 1: 1 Burger (double patty), no cheese, no mayo + salad w/out dressing
Option 2: 1 edamame w/out salt, 6 pieces of maki, 9 pieces of sashimi
Option 3: 1 Shish Tawook or Tikka Meat, small hummus w/out oil, 1/2 white bread, tabboula without dressing

4:00 – 2 capsules of Ripped Fuel

5:00: SNACK
1 scoop of ON’s 100% Whey Protein mixed w/ water

8:00 – Dinner
No carb, low fat, high protein, high veggie dinner

12:00 – Late Night Snack
1 scoop of ON’s 100% Whey Protein mixed w/ water