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6/28 PROJECT

Brad Pamp,

28 Days,

6 Kilograms lost,

Every breath, every gram, listed FYI.

Key Principles

Activity

Rhythmic & Continuous action, only.

Increase & hold controlled breathing rate.

Weight bearing action is key (walk/run).

Days 1-20 'easy' effort only.

Days 21-28 'medium' effort.

Zero 'hard' effort.

Quick Strength Set every day.

Food

Meal recurrance (some call this boring).

Minimal insulin spikes.

+ Real 'good' fat/ doesn't spike insulin.

No alcohol, for the 28 days.

Smaller meal portions / using filling tricks.

Maintaining optimum hydration with Na+.

Lower fat intake after 20 days.

Sleep

Prioritise sleep.

Use sleeping supplements.

Read before sleep.

Practice 'early down early up' circadian rhythm.

Power nap when necessary, or is possible.

Set up ideal sleeping conditions.

Drive low gut stress to sleep best.

The 6/28 Project drives little interest for improving athletically; eg. faster, stronger, or more enduring. My main motivation and purpose of this 28-day schedule is starting at 84.3kg and finishing at 78.3 kgs.

Days 1-7

SEE DAYS 1-7

Days 8-14

SEE DAYS 8-14

Days 15-21

SEE DAYS 15-21

Days 22-28

SEE DAYS 22-28

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