3d • Announcements 🚨⭐️
Week 5 - Prep
1. Recalculate BMR
Your BMR may have changed after Week 3-Refigure it using your current weight and the formulas below.
BMR Formulas (lbs & inches):
Men: BMR = 66 + (6.23 × weight in lbs) + (12.7 × height in inches) – (6.8 × age in years)
Women: BMR = 655 + (4.35 × weight in lbs) + (4.7 × height in inches) – (4.7 × age in years)
⭐️ ⭐️ 2. Calorie Targets ⭐️ ⭐️
EVERYDAY = BMR X 0.8 = YOUR DAILY CALORIE BUDGET (ie : 2000 X 0.8=1,600)
3. Protein Target 🥩
Aim for .06 - 1 gram of protein per pound of bodyweight each day.
4. Daily Movement & Exercise Snacks
50 pushups / 200 calf raises / 100 air squats daily
💪 Workouts 6x this week (minimum 45 minutes per session)
Step count: ~13, 000 steps per day 👣
5. Mind-Body / Lifestyle
-Grounding/Earthing: 15 minutes daily 🌎
-Direct Sunshine: 15 minutes daily ☀️
-Cold Shower / Cold Plunge: 3x this week, 🧊 minimum 30 seconds per immersion -get your head in the cold - fully submerged for at least 3-seconds
🔥 Sauna: If accessible, spend at least 45 minutes total this week
📖 10 minutes minimal of prayer/meditation/silence/journaling etc GETCHYA’ MIND RIGHT!
⬇️
DAILY TEMPLATE
0/0 Calories
0/0 Protein
0/13k Steps
0/50 pushups
0/100 squats
0/200 calf raises
0/10 minutes 🙏 🤲 🧘 🧘♀️ ✍️
0/15 minutes Grounding 🌎 🦶
0/15 minutes ☀️
WEEKLY
0/3 Cold Water Immersion 🧊
0/45 minutes Sauna 🥵
0/6 Workouts
6
0 comments
Week 5 - Prep
powered by
skool.com/energy-fitness-collective-7570
Transform body, mind, and spirit with workouts, real food guidance, and a tribe that keeps you accountable
Suggested communities
Powered by