my summer prep plan

Hi {NAME}, Since it’s already about April, I’m now starting to think about what I should do for summer prep. I always stay pretty lean all year, but during the summer I am usually doing more outdoor events and actually like to be about 10lbs lighter than my normal weight. I figured I would share my protocol for you in case you want to follow along (note - some of it seems a bit excessive, but that’s because I’m training for a 26 mile 30lb Ruck in Normandy, France). 5:30am: Wake-up and Apple Cider Vinegar and Green Tea 6:00am: 60 Minutes-90 Minutes Rucking (in a fasted state) - Every other day, this is lifting Sometimes the first half of this is done on a treadmill until it gets light, and I walk in front of my BonCharge Red Light Therapy Panel - [25% off all Red Light Devices Here until April 1st only]( 8:00am: 1 Scoop Whey Protein Shake with 6oz Fat Free Greek Yogurt and ¼ Cup Kefir 9:00- 12:00pm: Trying to get as much activity as I can while at the office (occasional pull-ups, push-ups, whatever I can squeeze in) 12:00pm: 1lb of Ground Beef, 1 Apple, 1 Pint of Blueberries. ½ cup shiritake noodles for satiety along with some avocado oil drizzled on top 12:30-3:30: Sip on electrolytes and/or decaf herbal iced tea 3:30pm: 2 Hardboiled Eggs + Fat Free Greek Yogurt 4:00pm: Sometimes another 45 minute Ruck Practice while sipping on Essential Amino Acids since calories are so low) 5:30pm: ¾ lb to 1lb lean ground chicken with raw cheese (about 1oz), 8oz purple sweet potatoes, 2oz Dark Chocolate, Asparagus with Nutritional Yeast and Olive Oil 7:00pm: Put Kids to bed 8:00pm: 20 minutes very deliberate red light therapy (explain more below) 8:30-9:00: Trash TV (usually wear blue blocking glasses) Note - 2-3x per week I am fasting until about 12/1pm. So Please note that the diet shifts accordingly on those days. I’ve also pasted a picture of my sample ruck protocol that I am following until end of May/Early June. Red Light Therapy has definitely become a more crucial aspect for me these past couple of months and going into summer. I am convinced, at least for me, that it helps me get leaner. Maybe it’s because I sleep better, but it definitely does something. In fact, some people say NOT to use red light therapy at night, but I have found that if I use it around the same time that the sun is going down, then it works insanely well. You have to get CLOSE to the red light panel, though, and really let it soak in as close as you can. It’s almost like it’s telling my brain to start producing melatonin… it’s so wild. I’ve used a bunch of different kinds of panels before, but I am definitely a fan of the variety (and quality) of the Bon Charge devices. [This link also gets you 25% off any of their red light therapy devices until APRIL 1st](. So it’s only a couple days and then back to full price. Note that this is not a sale to the public, only to you actually reading this email. Anyway, here is the sample ruck plan to look at (and follow if you want to be on the same training plan as me). Just note that I am adding lifting or metcon days on the days that I am not rucking, and I am generally taking Sundays or Mondays off. Check it out below and let me know what you think! Sent to: {EMAIL} [Unsubscribe]( Thomas DeLauer, PO Box 1120, Stateline, NV 89449, United States