| Cadence | One per week |
| Length | ~36 hours |
| Start | Mon ~9:00 pm |
| Break | Wed ~9:00 am |
Carries the majority of the weekly deficit while eating days run near maintenance. The Monday pre-fast snack is the final carb & casein boost before the window opens.
| Electrolytes | LMNT Raw Unflavored — 1 stick |
| · Sodium | 1000 mg |
| · Potassium | 200 mg |
| · Magnesium | 60 mg |
| Tea | Waka black (caffeine or decaf) |
Zero-calorie support only. No food in the window.
The fast continues through Block A (the work-crunch) at the same cadence, but no fasting during the overlanding trip (Block B) — a controlled deficit can't and shouldn't run on the road during stabilizer-focused dumbbell work. See Strategy.
| When | Supplement | Dose | Notes |
|---|---|---|---|
| Breakfast | Momentous Collagen Peptides | 1 scoop (16.9g) | 15g protein (FDA-labeled); 50mg Vit C |
| Breakfast | Omega-3 Fish Oil | 1 softgel | 600mg EPA, 240mg DHA |
| Breakfast | Vitamin D3 / K2 | 1 capsule | 4,000 IU D3 + 100mcg K2 (MK-7) |
| Breakfast | Jade Leaf Matcha | 1 tsp | Ceremonial grade |
| Lunch | Cranberry Concentrate | 2 softgels | 168mg (equiv. 8,400mg fresh) |
| Lunch | Vitamin B12 | 1 capsule | 500mcg cyanocobalamin |
| Lunch | Probiotic | 1 capsule | Daily |
| Pre-workout | NOW Creatine Monohydrate | 5g | With apple juice + EAAs, 5 min before lifting |
| Pre-workout | NOW Sports EAAs | 2¼ tsp (5.6g) | ~4.9g total EAAs |
| Mid-workout | Nutricost Dextrose | 2 scoops (40g) | Sipped throughout — workout days |
| Fast day | LMNT Electrolytes | 1 stick (3.5g) | Tue 9pm – Wed 9am |
| As needed | Waka Instant Black Tea | ¼ tsp | Classic ~35mg caffeine, or decaf |
Macros for each item (where non-negligible) are on the Macros page under the Supplement filter. Creatine, D3/K2, B12, cranberry and electrolytes carry no meaningful macros.