Carlos (Betr)

My exact blueprint on how I’m training for longevity in 2026: 1. Strength training 3x a week, mainly focusing on: > Squats > Push / pull > Carry heavy things 2. Zone 2 cardio 4 hours a week, mainly from uphill walking / hiking; it helps with: > Mitochondrial health > Extends health-span > Lower resting heart rate 3. VO2 1-2x per week, doing it from uphill sprinting; this for: > Keep heart and lungs youth 4. Mobility 5-10 min a day, this is very important if you want to move well when you’re 70+ prioritize: > Hips > Roller > Ankles > Shoulders > Thoracic spine 5. Balance and coordination, often ignored but very important too. > Carries > Plyometrics > Single leg work 6. Recovery, the most important of all. > Sleep 7-9 hours > Deload every 6-8 weeks

@KimWah70 I do weight 2-3 times per week, for cardio I do 1 hour uphill walking per day and I’m fine

@Bter__ Do you do ANY exercise!! How do you structure those calories through the day??? I’m genuinely keen to know? As a 55 year old woman running that needs to lose weight im really interested 👍🏼And it’s very hard to lose weight running I’ve discovered because it makes me so hungry🙄

Can’t remember the last time I had 3+ meals a day, when you eat like this you only need 1-2 meals a day.

@KimWah70 I eat around 1,200

@Bter__ 800 calories a day is dangerously low for anyone to be honest

@leggah7 Eat a Parmesan cheese bar instead

Would you eat this protein bar ?

@leggah7 🫡

@Bter__ In diet I also eat only 2 meals a day

@orbolico You feel so good eating only what's necessary

@Bter__ looks nutritious man yeah now that i think about it, i very rarely eat more than 2 meals a day (if we're excluding raw milk)

@KimWah70 Im not into running so don't know brother.

@Bter__ Great. I’m a runner, training for a half marathon. Is two meals going to keep me full? 800 calories for two meals a day… I think the tank would be empty fairly quickly?

@EPB_NFT You can play around with the macros, also depends of your goals ofc.

@Bter__ Not enough cals to put on size tho

@TravisP188 Yes

@Bter__ so much of eating is just because people are bored

@FriedrichFrbel correct

@Bter__ How many calories are you aiming for? Eyeballing I'd say... left image: 800 kcal, 50g protein right image: 350 kcal, 25g protein

@CHASE_GUAC Let’s go!

@Bter__ 2 meals a day for me. 9:30am 3:30pm

@KimWah70 Around 400 calories and 50g of protein

@Bter__ What would be the weight/calories and protein of the steak and rice??

@LauDorp Eating like this will cut off snacking issues!

@Bter__ so true. hunger signals become so much more regulated

@AboundLifeCo Yes!

@Bter__ Yes! Those are good meals there. Keeps you full all day!

@ModerateManPA Works for every weight, only adjust macros.

@Bter__ Maybe if you weight 140

@AillegoryMedia Greek yogurt with honey, cinnamon, honey and some blueberries & raspberries.

@Bter__ What is the recipe for the one on the right?

@Louthecoach Been there and does more harm than good.

@Bter__ I need to work on doing this. I can easily consume 6 a day if I wanted

@hedzlab 💥

@Bter__ Banging

@BuildingJames_ Ty g

@Bter__ Clean af 🔥

@euronationalizt 🤝

@Bter__ and its enough

@dali_daki Real

@Bter__ I agree two meals like this are more then enought