kssilveira

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

kssilveira

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