Your diet is essential to any fitness goal you set. It’s your input of calories. When we don’t measure meals – we end up eating more calories and servings that we don’t account for.
Most people know being a CEO is a tough job, especially if you are building a company from scratch. Business is the toughest sport you can play as an athlete. You need the endurance to deal with the highs and the lows, the stamina to handle the rejection and the courage to master the art of sacrifice. Discipline becomes your biggest strength and time your biggest enemy.
Doing all this while maintaining your health becomes challenging. However, like anything in life, we can do it if we just put in the effort by showing up and increasing our tolerance for pain.
Many have asked what my diet, routine and workout regimen is like. So, here’s what I do:
Weight is irrelevant, BMR is everything
Get your body fat percentage checked immediately. Weight as a number is irrelevant. By calculating your body fat percentage in the beginning, you can determine how long it will take you to realize your fitness goals. You will also get a reading of your basal metabolic rate (BMR).
BMR is the amount of energy expended while at rest (also known as the amount of calories you need to consume just to maintain your current weight). One general rule of thumb (if you are doing everything right) is to remember that you can only lose 1 to 1.3% of body fat per week. In my case, in 26 weeks I lost an average of 1.18% of body fat per week.
Input calories – calories consumed through food
Output calories – BMR + exercise
Weight Loss – a caloric deficit
Get A Routine Going
It’s necessary to have a routine every day. This is mine.
4:30am: wake up
4:30am – 5:30am: 1 hour of steady-state cardio (incline jog, 4.0mph with an 8.0 incline)
5:30am – 7:00pm: work
7:00pm – 8:00pm: 1 hour of strength workout (weights)
8:00pm – 8:15pm: 2 mile evening run
8:15pm – 12:15am: finish work
1:00am – 4:30am: sleep
Sunday is my only rest day. However, I still do cardio (steady-state cardio & evening run) every day. I don’t consume any alcohol. However, I drink 2-3 gallons of water per day.