5-30-7 Method

5-30-7 Method

5 strength training workouts per week. I do M, T, TH, F, Sun

❤️ 30 grams of protein for breakfast, lunch and dinner or 90 divide by how many meals you like to eat.  I enjoy 5.  

  1. Breakfast - Protein coffee + Protein Oats 
  2.  Lunch - 5 oz Chicken with mixed with rice and veggies 
  3. Snack PM - Protein Shake
  4. Dinner - 4 oz of Chicken or Fish, mixed with rice or sweet potato plus veggies.
  5. Rice cake with nut butter for dessert

❤️ 7 k steps day minimum. I like to do cardio on treadmill and tend to do 18k steps per day. I'm 5 foot so I my strides a short.

Here’s how you can easily start following this method:

👏🏼Decide which days you’re going to workout. You can start your free trial of KRF App .

👏🏼 Start your day with 30 grams of protein or 40 if you struggle later in the day.

👏🏼 Increase your steps by parking further away from the door at public places. I have a treadmill at home that way I don't have any excuses.  I workout LIVE on instagram at 7:30 am eastern. Don't get all hung up on counting.  10k is not real. It's a marketing campaign that Japan created.

You Got This!