Louis · Fit

Daily Rhythm

Weekdays

08:00 – 09:00
Wake + breakfast
Break the fast. Provided meal, protein first.
11:30 – 14:30
First shift
On your feet. Hydrate through the shift.
14:30 – 15:00
Staff lunch
Eat before the gym — protein and carbs.
15:15 – 17:15
Gym — Hypercore Xinyi
Main training window. Full session.
17:15 – 17:40
Shower + travel back
Quick reset before second shift.
17:45 – 21:45
Second shift
On your feet again. Stay fuelled from lunch.
21:45 – 22:15
Dinner
Last meal. High protein, light carbs.
22:30 – 23:00
Wind down → sleep
7–8 hrs. Recovery is fat loss.

Weekend

Sat & Sun

→ Football or volleyball if organised — prioritise it
→ No sport? Run a gym session from the weekday split
→ At least one full rest day — walk or hydro only
→ Eating window looser, still three meals, still protein-led

~1500

kcal / day

~160

g protein

meals provided

Meal Strategy

Hotel meals

08:30Breakfast — break the fast

Eggs, congee with lean meat, fruit. Skip pastries, fried items and sweet drinks.

protein ~40g · ~400 kcal

14:45Lunch — fuel the gym

Full staff plate: rice, meat, vegetables. Eat properly — you train right after.

protein ~50g · carbs ~60g · ~600 kcal

22:00Dinner — light & lean

Protein and vegetables, ease off the rice. Close the window after this.

protein ~60g · carbs ~30g · ~500 kcal

Buffet Discipline

→ Plate order: protein, then vegetables, then carbs
→ Grilled and steamed over fried, every time
× Skip pastries, desserts, fried rice, sweet drinks
× Buffet sauces are calorie traps — use sparingly
→ 3L+ water — kitchens are hot, you sweat more than you think

The shift is your cardio. Six to eight hours on your feet burns 400–600 kcal a day on its own. Don't over-train on top of it.

Gym Cardio

After weights

Mon · Fri
HIIT stairmaster — 20 min
30s hard (12–14) / 90s easy (6–8). Post-weights, burns fat directly.
Wed
Zone 2 stairmaster — 20–25 min
Steady, conversational pace. Aerobic base without taxing the CNS.
Sat
Incline walk — 20 min
10–12% incline, 5.5–6.5 km/h. Optional active recovery.

Eating Window

Adjusted

14h

fast

Break fast08:30

Close window22:30

Fast length~14 hrs

→ Earlier window than the school year — driven by shift times
→ Black coffee, tea and water stay fine during the fast
→ 500ml water before breakfast, 3L+ across the day
→ 14 hrs is plenty — don't chase a perfect 16

Window vs School Year

School · 12pm–8pm8 hr eating

Internship · 8:30am–10:30pm10 hr eating

The window widens a little to fit your shifts — that's fine. You're moving far more during the day, so the extra room is earned, and a 14-hour fast is still very effective.

Hotel covers your meals. Shopping is just snacks and supplements now.

7-Eleven

Grab & go

Protein

Tea eggs茶葉蛋

Ready chicken breast即食雞胸

Cheese stick起司條

Fresh milk鮮奶

Pre-gym carbs

Banana香蕉

Rice ball飯糰

Hydration

Water 1.5L礦泉水

Unsweetened green tea綠茶 (無糖)

Carrefour

Monthly top-up

Supplements

Whey protein乳清蛋白

Creatine · 5g daily肌酸

Omega-3魚油

Vitamin D3維生素D3

Summer Internship Plan