BEDROS KEUI LI AN RECOMMENDED MATERI ALS R E C OMME NDE D MA T E R I AL I fanypl ac ew i t h b r i ghts unand par t i c i p at ei sr unn i ng i n t h e dayS t hen s ungl as s esar er ec ommended Comf or t abl er unni ngs hoest hatwon’ tc aus eex t r apr onat i onorpl ant ar f l ex i on( ex c es sr i s i ngoft heheel ) Comf or t abl es oc k sofc hoi c et opr ot ec tf r om bl i s t er s Appl ewat c horanyf i t nes swat c ht hatc anbeus edt omeas ur et i meand di s t anc edur i ngar un. Fuel y ourj our neywi t ht hec l eanes tGr as sFedandGr as sFi ni s hed Pr ot ei nf r om T r ul eanSave26% OFFDi scountCode" 26TOLI FE" SI X W EEK 26. 2CHALLENGE ONE DAY01 Ti me Endur anc ebui l der Thehal fhourhaul Begi nner -Hal fhours t ami nabui l der ,wal kf or5mi nut es ,j ogf or1 0mi nut es , wal kf or5mi nut es ,j ogf or1 0mi nut es I nt er medi at e-J ogf orahal fhour POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK ONE DAY03 Endur anc ebui l der Thehal fhourhaul Begi nner -Wal kj ogf or1 5mi nut es ,wal kf or5mi nut esj ogf or1 0mi nut es I nt er medi at e-J ogf or29mi nut ess pr i nt (t hebes ty ouc an )t hel as tmi nut e POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Ti met es t / Endur anc eBui l der The1hourTi met es t Begi nner -Wal kf or5mi nut esj ogf or20mi nut es ,wal kf or5mi nut es ,j og t her es toft het i me I nt er medi at e-Wal kf or5mi nut es ,j ogf or30mi nut es ,wal kf or5mi nut es , j ogt her es toft het i me. POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t W EEK ONE DAY06 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY07 Bi gRunEx am! The2mi l et es t Begi nner -J ogf orahal fmi l e,wal kf oraquar t ermi l e,j oganot herquar t ermi l e, wal kf oraquar t ermi l e,j ogt her es toft heway( si denot e,i fabl et oj ogat ast eadypacet hewhol eway) I nt er medi at e-J ogf orami l e,wal kaquar t ermi l e,j ogt her es toft heway POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t BEDROS KEUI LI AN W EEK ONE TW O DAY01 Ti me Endur anc eex pander The1hourt i met es t Begi nner -J ogf or30mi nut es ,wal kf or5mi nut es ,j ogf or20mi nut es ,wal k f or5mi nut es I nt er medi at e-J ogf or45mi nut es ,wal kf or5mi nut es ,j ogf or1 0mi nut es POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK TW O DAY03 Di s t anc edemol i t i on The2mi l et es t Begi nner -J og1mi l e,wal kaquar t ermi l e,j ogt her es toft heway I nt er medi at e-J og2mi l esatas t eadypac e POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Endur anc ebui l der The2hourt es t Begi nner -J ogf oranhour ,wal kf or5mi nut es ,j ogf or30mi nut es ,wal k f or5mi nut es ,j ogt her es toft het i me I nt er medi at e-J ogf oranhourand1 5mi nut es ,wal kf or5mi nut es ,j ogf or 30mi nut es ,wal kf or5mi nut es ,j ogt her es toft het i me POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t W EEK TW O DAY06 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY07 Bi gRunEx am! The5mi l ef i ght Begi nner -Compl et e5mi l esi nunder2hour s I nt er medi at e-Compl et e5mi l esi nunder1hourand30mi nut es POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t BEDROS KEUI LI AN W EEK TW O THREE DAY01 Endur anc eex pander The3hourc onques t … butf as t er Begi nner -J ogats t eadypac et hewhol e3hour s I nt er medi at e-Runt he3hourc onques tataf as t ers t eadypac et heny ou l as tdi d POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK THREE DAY03 Di s t anc edemol i t i on The1 0mi l et es t Begi nner -Compl et e1 0mi l esat1 5mi nut emi l epac eorl es s I nt er medi at e-Compl et e1 0mi l esata9mi nut emi l epac eorl es s POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Ti mec r unc h! Sl ayt he7 Begi nner -Compl et e7mi l esi nl es st han90mi nut es I nt er medi at e-Run7mi l esi nl es st hananhour POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t W EEK THREE DAY06 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY07 Bi gRunEx am! 1 3. 5mi l er un Begi nner -Compl et e1 3. 5mi l esatas t eadypac e,asf as tasy ouc an,i fneeded per f or mt hej ogf orami l e,wal kf oraquar t ermi l emet hod I nt er medi at e-Compl et e1 3. 5mi l esi n3hour sorl es s POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t BEDROS KEUI LI AN W EEK THREE FOUR DAY01 Ti me 1hourRec ov er yRun Al ll evel s-J ogf oranhour POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY03 Di s t anc edemol i t i on 1 5mi l esoff i r e Begi nner -1 5mi l eswi t hi fwal k sneeded,onl yhav ewal k ed5mi l esand j ogged1 0 I nt er medi at e-Run1 5mi l eswi t hi fwal k sneeded,onl yhav ewal k ed3mi l es Day3Cont i nuedonNex tPage> W EEK FOUR POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Ti mec r unc h Anot hers hotatt he9! Al lLevel s-Compl et e9mi l esi n90mi nut esorl es s ,s t r i v ef ort hebes tt i me y ouc an! POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY06 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK FOUR DAY07 Bi gRunEx am! 1 8mi l er un Begi nner -1 8mi l esata1 21 5mi nut emi l epac e I nt er medi at e-Compl et e1 8mi l esata81 0mi nut emi l epac e POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t BEDROS KEUI LI AN W EEK FOUR FI VE DAY01 Ti me 1hourRec ov er yRun Al ll evel s-J ogf oranhour POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK FI VE DAY03 Di s t anc eDemol i t i on The20mi l et es t Begi nner -Compl et e20mi l esata1 21 5mi nut emi l epac e I nt er medi at e-Compl et e20mi l esata81 0mi nut emi l epac e POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 W EEK FI VE DAY06 Bi gRunEx am! 22. 5mi l er un! Begi nner -Compl et e22. 5mi l esata1 21 5mi nut emi l epac e I nt er medi at e-Compl et e22. 5mi l esata81 0mi nut emi l epac e POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY07 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 BEDROS KEUI LI AN W EEK FI VE SI X DAY01 Endur anc es ol i di f i er The2hourc onques t Al ll evel s-J ogf or2hour s POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY02 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY03 Endur anc es ol i di f i er The2hourc onques t Al ll evel s-J ogf or2hour s Day3Cont i nuedonNex tPage> W EEK SI X POSTRUN RECOVERYPROTOCOL 51 0mi nut ess t r et c h,hams t r i ngs t r et c h,gl ut esandpi r i f or mi ss t r et c h, c al fs t r et c h,quadsandps oass t r et c h,hol df or1 020s ec ondseac h Rec ommendedpr ot ei ns hak ewi t hf r es hf r ui t DAY04 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY05 Res tandRec ov er y ,eatatl eas t0. 8gofpr ot ei nperpoundofbodywei ght Opt i onal r ec ommendeds t r et c hr ec ov er yc i r c ui t -hi pf l ex or ,s t r et c h,hams t r i ng s t r et c h,pi geons t r et c h,i nf ants quat ,but t er f l ys t r et c hhol deac hs t r et c h f or2030s ec ondsandr epeatc i r c ui t35 DAY06 Fi nal Ex am! 27mi l er un Begi nner -Run27mi l esaty ourownpac ei n6hour sorl es s I nt er medi at e-Run27mi l esaty ourownpac ei n5hour sorl es s W EEK SI X DAY07 BEDROS KEUI LI AN W EEK SI X Whi l eont hi st r ai ni ngpr ogr am,ar ec ommendedmac r os pl i ti sdes i gnedwi t ha l i s tofex ampl ef oodspr ov i deds ot haty ouwi l l hav et heopt i mal amountof s t r engt handener gyt os uc c es s f ul l y r ec ov erf r om r unsandonr ec ov er yday s . RECOMMENDED MATERI ALS AnyMac r ot r ac k erappwer ec ommendmyf i t nes spal oras t andar dmac r o t r ac k erapp. R E C OMME NDE D MA T E ALS Shoul dbe a bo ut 6070% oft o t al c al or i ec o ns ump t i o nRI Rec ommend7 1 0gr amsofc ar bsperpoundofbodywei ght Anywher ef r om 225325gr amsaday LI STOFCARBS Not et hatyoudoNOThavet ochoosef r om t hi sl i st .Thi si saj usta r oughgui det oai dyoui ncust omi z i ngt hi smealpl ant ot ai l oryou andyourneeds. R E C OMME NDE ERI ALS Whol ewh ea to rw hol egr ai nb r ead D MAT Pas t a Br ownr i c e Whi t er i c e Sweetpot at oes Bak edpot at oes Oat meal Veget abl esamust Whol ewheatorgr ai nc r ac k er s Whol egr ai nc er eal s NUTRI TI ON R E C OMME NDE D MA T E R I AL S Shoul dbea bo ut 1 5 % oft ot al c a l or i ci nt a k ew hent r ai n i n ga n dr es tday s Rec ommended11 . 2gr amsofpr ot ei nperpoundofbodywei ght ,c anex t end upt oabout1 . 51 . 6gr amsi fneeded. Anywher ef r om 225325gr amsaday About6570gr amsadayf ormax i mum r ec ov er y LI STOFPROTEI NS R E C OMME NDED MATERI ALS Gr i l l edc h i c k en br eas t Sal mon Cod Leans t eak Leanbeef Gr i l l ed/ l eanpor k T ur k ey WheyPr ot ei npowder( anywheyi s ol at epowder ) Whol eeggs Eggwhi t es Gr eeky ogur t Sk i m orl owf atmi l k Fatf r eeorl owf atc hees e FOR VEGANS Chi c k peas Lent i l s Nut r i t i onal y eas t T of u Spel t Qui noa NUTRI TI ON About30%35% ofi nt ak es houl dc omef r om heal t hf at s About4578gr amsoff att ot al aday LI STOFHEALTH FATS R COMMENDED MATERI ALS Av ac adoe sE Peanutbut t er Nut s ( al monds ,c as hews ) Ol i v eoi l Nutbut t er s Eggy ol k s Fat t yf i s h( s al mon ) Hi ghgr adeomega3’ s( f i s hoi l ) Fl ax s eed Seeds PRE RUN NUTRI TI ON Eatal i ghtmeal ors nac kabout12hour sbef or er un,mak es ur ei tc ont ai ns ac ar bandpr ot ei ns our c e POSTRUN NUTRI TI ON Anyheal t hymeal c anc ountasgoodpos tr unnut r i t i on,wer ec ommenda pac k edpr ot ei ns hak eoff r ui t s ,heal t hyf at sl i k epeanutbut t erandwhey pr ot ei n. NUTRI TI ON HYDRATI ON R E C OMME NDE D MA T E R I AL Wat eri sEX TR E ME L YI MPORT ANTwh eny our un ,y ou s w eataS l ot !Bes ur e t ot r yt odr i nkaboutagal l onofwat eror1 6c upsadayt opr oper l yhy dr at e. Canut i l i z es por t sdr i nk si fneeded SNACKS E C OMME NDE D MA T E R I AL S Snac kar eR i mp or t an tt hr oughout t heday s ot haty o uc an s t a bi l i z e y ourbl ood s ugarandc ont i nuet of uel y ourbodyi nbet weenmeal s .T r yt ohav e23s nac k adayi nbet weenmeal ss ot haty ouhi tal l ofy ourr ec ommendedmac r o number s . 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