To really simplify things once you know the basic 24 hour clock and how the eating fits with the options you just build them into your week. Here is an example of my 24 hour clock applied to a week. the only changes are my workout and macro adjustments.
As always everything is done in cycles
Get 80% of your day on a 24 hour clock and then you have 80% of your week and
80% of your month before you know it you have a healthy life.
The plan gives you direction if you wander off you know how to get back on track.
Below is an example of a typical week. I normally build this out a week in advance as I normally know what my schedule will be.
You can see I really only have 4 days to plug into my schedule. If something comes up and I can't workout I adjust my eating to make it a recovery day.
As always everything is done in cycles
Get 80% of your day on a 24 hour clock and then you have 80% of your week and
80% of your month before you know it you have a healthy life.
The plan gives you direction if you wander off you know how to get back on track.
Below is an example of a typical week. I normally build this out a week in advance as I normally know what my schedule will be.
You can see I really only have 4 days to plug into my schedule. If something comes up and I can't workout I adjust my eating to make it a recovery day.
5 Factors |
Sunday Fast |
Monday Day 2 |
Tuesday Day 1 |
Wednesday Day 2 |
Thursday Day 2 |
Friday Day 1 |
Saturday Day 2 |
Workout Type |
Cardio |
Cardio |
Lift |
Recovery |
Lift |
Lift |
Cardio |
Macros |
Value |
High Fat |
High Carb |
High Fat |
High Fat |
High Carb |
High Fat |
Calories |
-500 BMR |
-500 BMR |
-500 BMR |
-500 BMR |
-500 BMR |
-500 BMR |
-500 BMR |
Time Intermittent Fasting |
Fasting 0 Hour Eating |
3 Hour Window |
3 Hour Window |
3 Hour Window |
3 Hour Window |
3 Hour Window |
3 Hour Window |
Microes |
Fasting |
Clean Eating |
Clean Eating |
Clean Eating |
Clean Eating |
*MicroCheat |
Clean Eating |
The week can then be built into a month to show holidays or events that you would work around
I do 3 weeks high intensity 1 week medium intensity
This gives me 1 Full cheat day a month
I do 3 weeks high intensity 1 week medium intensity
This gives me 1 Full cheat day a month
Sunday |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
High Intensity Week |
Value |
*Single Cheat |
Value |
|||
High Intensity Week |
*Single Cheat |
|||||
Medium Intensity Week |
*Double Cheat |
|||||
High Intensity Week |
*Single Cheat |
|||||
High Intensity Week |
*Single Cheat |

My personal protocol is formatted for my location on the Central Coast Of California. The seasons are not very pronounced so it does not fluctuate as much as a place with snow or rain.
The months then turn into years
With this strategy I am on the 3 weeks high intensity
1 week medium you can see I end up having 1 cheat day a month, 12 days a year and lots of benefits
With this strategy I am on the 3 weeks high intensity
1 week medium you can see I end up having 1 cheat day a month, 12 days a year and lots of benefits
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This website does not provide medical advice.
The information, including but not limited to text, graphics, images and other material contained on this website are for informational purposes only. The purpose of this website is to promote broad consumer understanding knowledge of various health topics. It is not intended to be a substitute for professional medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified Health care provider with any questions you may have regarding a medical condition or treatment and before undertaking a new health care regimen. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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