objective | beginner | intermediate | advanved |
---|---|---|---|
go to sleep X hours before you have to wake up | 6 hours | 8 hours | 10 hours |
eat/drink only healthy X days per week | 1 day | 3 days | 5 days |
fast X hours per day, 5 days per week | 10 hours | 13 hours | 16 hours |
run at least 30 min per day, X days per week | 1 day | 2 days | 3 days |
lift bodyweight X days per week | 1 day | 2 days | 3 days |
lift barbell X days per week | 1 day | 2 days | 3 days |
Yes | No |
---|---|
Vegetables, fruits | Potatoes |
Whole grains | Refined grains |
Fish, chicken, beans, nuts | Red or processed meat, cheese |
Vegetable oils like olive | Trans fats, butter |
Water | Juice, milk / dairy, sugary drinks |