Daily Routine

This is a refined version of the keto + 16:8 IF routine, structured for clarity and execution.

6:00 AM – Wake Up

Hydration: 16 oz (500 ml) water with 0.5g sea salt (~500mg sodium) to support electrolytes.
Movement: 10 min stretching (e.g., cat-cow, hamstring stretch) or yoga to improve mobility and reduce cortisol.

7:00 AM – Exercise (45–60 min)

Mon/Wed/Fri: Strength TrainingWarm-up: 5 min dynamic stretches (leg swings, arm circles).
Workout (3–4 sets, 8–12 reps): Bodyweight or light weights (adjust for 300 lbs joint safety):
Squats (bodyweight or barbell, 15–20% body weight)
Push-ups (knee or standard) or bench press
Dumbbell rows or resistance band pull-aparts
Deadlifts (light, focus on form)
Plank (3x30–60 sec).
Cool-down: 5 min static stretches (quads, chest).
Tue/Thu: HIIT + CardioHIIT (20 min): 30 sec jog (or sprint if comfortable), 90 sec walk, repeat 8–10x. Start low-intensity during keto adaptation (first 2–4 weeks).
Cardio (20–30 min): Brisk walking or light jogging (~3–4 mph).
Sat: Active recovery (30 min walk, ~10,000 steps).
Sun: Rest or 20 min gentle yoga.
Notes: Use a heart rate monitor (target 60–70% max heart rate for cardio, ~120–140 bpm). Stop if joint pain occurs; consult a trainer for form.

8:30 AM – Post-Workout

Continue fasting; sip 16 oz water with 1g sodium, 300mg potassium (NoSalt), 100mg magnesium (citrate) to prevent keto flu.

10:00 AM – Fasting Support

Bulletproof coffee: 1 tbsp butter + 1 tbsp MCT oil in black coffee (~200 kcal, 22g fat, 0g carbs) to maintain ketosis and reduce hunger.
Alternative: 1 cup bone broth (~50 kcal, 5g protein, 0g carbs) for electrolytes.

12:00 PM – Meal 1: Lunch (~800–900 kcal)

Protein (50–60g): 6 oz salmon (40g protein, 20g fat) or chicken thighs (45g protein, 25g fat).
Vegetables (5–10g fiber, 5–10g net carbs): 1 cup kale (2g net carbs), 1 cup cauliflower (3g net carbs), 2 tbsp olive oil (25g fat).
Fats: ½ avocado (10g fat, 2g net carbs).
Example: Salmon, kale salad with olive oil, steamed cauliflower, ½ avocado (~850 kcal, 50g protein, 7g net carbs, 10g fiber, 65g fat).

3:00 PM – Meal 2: Snack (~300–400 kcal)

Protein/Fat (15–20g protein, 20–25g fat): 1.5 oz cheddar cheese (10g protein, 15g fat).
Vegetables/Nuts (2–5g net carbs): 1 cup zucchini sticks (2g net carbs), 1 oz macadamia nuts (20g fat, 2g net carbs).
Example: Cheddar cheese, zucchini sticks, macadamia nuts (~350 kcal, 15g protein, 4g net carbs, 4g fiber, 30g fat).

6:30 PM – Meal 3: Dinner (~800–900 kcal)

Protein (50–60g): 6 oz grass-fed beef (45g protein, 20g fat) or pork chop (50g protein, 25g fat).
Vegetables (5–10g net carbs): 1 cup roasted Brussels sprouts (4g net carbs), 1 cup sautéed asparagus (3g net carbs), 2 tbsp avocado oil (25g fat).
Example: Beef, Brussels sprouts, asparagus with avocado oil (~850 kcal, 50g protein, 7g net carbs, 8g fiber, 65g fat).

8:00 PM – Eating Window Ends

8:30 PM – Evening

10:00 PM – Sleep

Daily Totals:

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