MOURNING ROUTINE

1. Wake up Early (4:30 – 5:00 am)

2. Drink a glass of water.
3. Read 1 Scripture verse or YouVersion Bible App Lesson plan.
4. Exercise:
360 Man 6 week beginner running program
Beginner bodyweight workout
5. Eat 30-40g protein post workout.
Bullet-Proof Breakfast
6. Kill it the rest of the day!
 MORNING ROUTINE

BULLET PROOF BREAKFAST

What you will need:
• 3-5 eggs
• ¼ Avocado, sliced
• Salsa
• Bacon (2 slices)
• Whole wheat tortilla shell
*Gluten Free Option: 2-3 corn shells
• 2 Frying Pans (non-stick)
• Olive oil / Coconut oil (1 tbsp.)
 MORNING ROUTINE

BULLET PROOF BREAKFAST

The Process:
• Place both frying pans on the stove.
• Add olive oil / coconut oil.
• Cook eggs on medium heat and bacon on slightly
more than medium heat.
• Spread the oil around.
• Crack (3 to 5) eggs and add to one pan and bacon
to the other (2 strips).
• Using a spatula, spread eggs around until done to
liking (about 5 minutes).
• Cook bacon to desired crispiness.
• Heat tortilla in the frying pan, one side at a time.
• Place scrambled eggs and bacon on wrap.
• Add ¼ sliced avocado and salsa.

EAT UP!
 MORNING ROUTINE

BULLET PROOF BREAKFAST

The Numbers: TOTALS
• Eggs – 6g protein per egg
• 18g - 30g Protein: 41g
• 7g fat Fat: 56g
• 1g carb Carb: 35g
• 91 calories Calories: 721
• Bacon – 3g protein (per slice)
• 3.3g fat
*This is for
• Cholesterol 9 mg
people who
• 0.1g carb
workout
• 43 calories
frequently.
• ¼ Avocado - .72g protein
• 5g fat
• 3g carb **Use less
• 50 calories bacon and
• Whole Wheat Tortilla – 4g protein avocado for
• 2g fat low fat.
• 26g carb
• 130 calories
 MORNING ROUTINE
STARTING POINT
Step 1: Determine your BMR (Basal Metabolic Rate)

• Men 18-30 (6.95 * Bodyweight + 679) = BMR

• Men 31-60 (5.27 * Bodyweight + 879) = BMR

Your BMR

Step 2: Determine your Activity Factor

ACTIVITY LEVEL ACTIVITY FACTOR

• Very Light 1.2
• Light 1.4
• Moderate 1.6
• Strenuous 1.9
• Exceptional 2.3

Step 3: Determine your Daily (EER) *Estimated Energy Requirement

This is the amount of calories needed to support

training load.

EER = BMR *Activity Factor

Your EER ___

 MORNING ROUTINE

EXAMPLE
• I am a 33 year old male. I weigh 155 lbs.
Therefore my BMR is:

(5.27 * 155+ 879) = 2513

• I workout 6 days a week using Multi-Modal

training and HIIT. Therefore my activity Factor is
around 1.7.

• My EER then is:

EER = BMR * Activity Factor

1.7*2513 = 4272

Use the EER to get your daily needs.

 MORNING ROUTINE

PROTEIN Determine Your Daily Protein Intake:

EER x 0.30 = Protein Calories per day

Protein Calories =

Protein Calories / 4.5 = Total Grams per day

Total Grams =

CARBS Determine Your Daily Carb Intake:

EER x 0.40 = Carbohydrate Calories per day

Carbohydrate Calories =

Carbohydrate Calories / 4.5 = Total Grams per day Total

Grams =

FAT Determine Your Daily Fat Intake:

EER x 0.30 = Fat Calories per day
Fat Calories =

Fat Calories / 9 = Total Grams per day

Total Grams =
 MORNING ROUTINE

NUTRITION
What it all means: TOTALS

BMR=
Track your nutrition.
EER =

The solution is not to have a

regimented diet, but instead Daily Protein
provide a tool that helps you
__________
meet your nutritional needs.
Daily Carbs

__________

Daily Fat

__________
 MORNING ROUTINE

EXERCISE
Multi-Modal
Multi-Modal Workout: Workouts are
Warm-up designed to
• Jog and stretch for 10 min utilize endurance
• Run 1-3 miles High Intensity training, met-
con, plyometric
Circuit (3x) power training,
• 25 Pushups and some
• 50 Sit-ups strength training.
• 10 Pull-ups _____________
• Run 200 meters
Total duration
Circuit (3x) should be about
• 10 plyometric push-ups 1 hour.
• 30 Air Squats _____________
• Run 400 meters
Doing Multi-
Strength Modal workouts
• 5x5 Push Press over 10-12 weeks
• Work up to max weight will get you in the
best shape of
Cool Down your life.
• Stretch Guaranteed.
 MORNING ROUTINE

EXERCISE
Metabolic Conditioning (met-con):

Time frame should be short. Met-con is the

• Between 5 – 30 minutes. ability to
efficiently and
effectively
Should have exercise circuits. produce
• Little to no downtime between. sustained
anaerobic
energy.
Push intensity to limit.
_____________
• Focus on technique.
Met-con is
Swimming or running. generally done at
high intensities
• Combine with circuit.
using a broad
range of
exercises.
 MORNING ROUTINE
EXERCISE
Strength Training: 5 Main Movements
Strength training
1. LIFT is the use of
• Deadlift external
• Sumo Deadlift resistance to
• Clean build the
contractile forces
2. SQUAT
of a muscle or
• Front Squat
group of muscles.
• Back Squat
• Overhead Squat
_____________
3. PUSH
• Push Up
• Bench Press Strength is
4. PULL developed by
• Pull - Up taking a muscle
• Bent Over Row to the point of
• Upright Row failure and
5. PRESS allowing it to
• Overhead Press adapt.
• Push Press
• Jerk