Today
Your daily schedule and completion progress for the GMTM 6X6 challenge.
"Blessed is the man who trusts in the LORD, And whose hope is the LORD."
— Jeremiah 17:7
Active recovery mobility flow to restore and prepare for the week ahead.
The meal plan uses flexible weekend guidance instead of a prescribed menu.
Stay near maintenance
Use weekends as a controlled break from the weekday deficit, not an unrestricted surplus.
Time extra carbs around training
For long runs or intense sessions, place extra rice, oats or sweet potato around the workout.
Choose lighter local meals
Try dry yong tau foo with tofu and vegetables, thunder tea rice, or steamed rice dishes with less oil and gravy.
Watch liquid calories
Prefer water, unsweetened tea or black coffee, and keep alcohol occasional.
Avoid arriving overly hungry
Have edamame or a small yogurt bowl before a social meal if needed.
Hydrate consistently
Drink regularly throughout the day and increase fluids around training and hot-weather activity.
Adjust portions for your body size, training load and professional dietary advice.
View the full nutrition guideMain workout
