💪 Get Fit

Olli · weekday plan: 2 strength + 2 runs + 1 flex (Mon–Fri) · weekend = bonus · keto, ~150g protein/day · goal: athletic, lean flanks

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Strength program · the rest-day alternative

Week 1 Foundation

2 rounds · rest 60–90s between rounds · 2× this week

Warm-up 2 min: arm circles, leg swings, 20 easy squats, 30 jumping jacks.

Cool down 2 min: calf + hamstring + hip-flexor + chest stretch. On a keto deficit keep 1–2 reps in reserve — we're building, not maxing out.

See the full 8-week progression

Low-carb · stay full, no Mounjaro

Protein every meal — eggs, beef, chicken, salmon/sashimi, prawns, Greek yogurt, cottage cheese (aim ~150g/day)
Volume veg — cabbage, broccoli, cauliflower, spinach, courgette, peppers, avocado
Fats for staying power — olive oil, nuts, avocado, cheese
Skip — bread, rice, sugar, liquid calories

2-meal day · ~75g protein each (≈150g)

🍳Meal 1 — pick one4 eggs + 200g smoked salmon + avocado · 4-egg omelette + 100g cheese + 150g ham/turkey · 300g skyr + 1 whey scoop + nuts · 250g cottage cheese + 4 eggs

🥩Meal 2 — pick one300g chicken + salad + olive oil · 300g steak + buttered greens · 250g beef over zucchini + 2 eggs · 300g salmon + broccoli (+2 eggs)

Protein / 100g: chicken 23 · beef 26 · salmon 20 · tuna/shrimp 24 · cheese 25 · cottage 12 · skyr 11 · egg 6ea · whey 25/scoop. 300g meat ≈ 70g. Short on a meal? A whey shake (25g) closes it.

Tricks: protein first on the plate · big glass of water before meals · salt hard (~3–5g sodium/day) + magnesium + a little potassium, especially the first 1–2 weeks (beats the keto-flu).

≤ 2 meals/daywater defaultelectrolytesless alcohol

General guidance, not medical advice — loop a doctor for anything medical.