Here's a detailed full day of eating on an average day when I’m not traveling and

cooking at home

Full Day of Eating Schedule

Morning Hydration:

- 6:00 AM: Start the day with 20 oz of reverse osmosis water mixed with EAAs
(Essential Amino Acids) and electrolytes from Perfect Aminos (JULES20 for 20%
o ) to hydrate and prime the body for the day ahead.

Breakfast:

- 8:00 AM: Drink mate tea or co ee sometimes I’ve it plain or I blend it with
olive Cymbioitika creamer (JULESHORN for 15% o ), Ghee and a mix of
herbs such as ginseng and turmeric for a metabolic boost and anti-
in ammatory bene ts. If I wanna do pure fast, I don’t add any calories to my
beverage.

Pre-Workout:

- 9:00 AM: Consume a mix of nitric oxide enhancing berry powder with water
and electrolytes to enhance blood ow and oxygen delivery during your
workout.

Post-Workout ( I don’t train daily, so this occurs for days I’m working out)

- 11:00 AM: Refuel with a scoop of whey protein, glycine, and collagen for
muscle repair. Include 2 dates and 2 kiwis for quick energy replenishment and to
aid in recovery.

Lunch:

- 1:00 PM: Enjoy a nutritious lunch consisting of 2-3 eggs, a can of sardines for
omega-3 fatty acids, Arugula, 1/2 avocado and some sauerkraut for gut health.
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 Dinner:

- 7:00 PM: Have a dinner of 8-12oz of a choice of meat or sh, providing a

substantial protein source. I have that with some sort of carbs in form of Sweet
potato, white potatoes or rice. Some days I have pasta or even a pizza :)

Snacks (throughout the day as needed):

- Piece of fruit: Ideal for a quick, healthy snack.

- Nuts: A great source of healthy fats and proteins.

- Raw vegetables: Such as carrots, which are excellent for crunch and
nutrients.
- Raw ke r for gut health
Before Bed:

- 10:00 PM: Consume 6g of Glycine from Centenarius-Nutrition (code Jules10

for 10% o ) to help me sleep better. It shuts o cortisol production and helps
with a more restful sleep

Notes:

- Hydration: Continue to drink plenty of water throughout the day to ensure

hydration.

- Adjust Portions: Based on your training intensity and personal satiety levels,
adjust the portions as needed.

- Quality of Ingredients: Opt for organic and locally sourced ingredients

whenever possible to maximize nutrient intake and support overall health.

Ive been eating that way most of the days, as I said, some days I do have pizza,
pasta or even ice cream. Enjoy life, we only here for a bit :)

Cheers Jules
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