A starting checklist. Ask at your intro for one built around you.
My Protocol.
Three pillars I build every plan on. Train. Eat. Live. Take it, use it, keep moving.
41.39° N, 2.17° E
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Pillar 01
Train.
Strength first. A little more each week. Skills on the bars, for fun.
Strength, three times a week
Full body, about an hour each. The WHO asks for two days. I like three.
Add a little every week
One more rep, or a little more weight. Small and steady beats big and rare.
Push, pull, hinge, squat, carry
Five patterns cover the whole body. Most sessions have all five.
One skill on the bars
Pick one: your first pull-up, or dips. Ten minutes at the end of a session adds up.
Move every day
Walk to the metro, take the stairs. Rest days still have steps in them.
In the gym: benches, plates and cables. 
On the bars: skills, for fun.
A week looks like this.
Three training days. A walk, a swim and some mobility in between. One real rest day.
- MonTrainingStrength AFull body, about an hour.
- TueWalkLong walk45 minutes or more, anywhere.
- WedTrainingStrength BFull body, new variations.
- ThuMobilityMobility20 minutes on the floor.
- FriTrainingStrength C and barsFull body, then ten minutes of skills.
- SatCardioEasy cardioA swim or an easy run by the sea.
- SunRestRestSleep in, eat well, see people.
Pillar 02
Eat.
Real food, mostly. Enough protein. Eat the way Barcelona eats.
Protein at every meal
About 1.6 g per kg of body weight a day. A palm-sized portion each meal gets you there.
Build the plate
Half veg, a quarter protein, a quarter carbs. Finish it with a splash of olive oil.
Eat like Barcelona
Menú del día: salad first, then the grilled fish or meat. A real merienda around six keeps a late dinner light.
Water, and the odd caña
Keep a bottle with you all day. A caña with friends is part of life. Just keep it the odd one.
Track it for two weeks
Any food app you like will do. Not forever, just long enough to learn your portions.
The plate.
- Half veg
- A quarter protein
- A quarter carbs
- A splash of olive oil
Your protein target
Type your weight. I'll do the maths.
Kilograms, decimals are fine.
A starting point, not medical advice. If you have a kidney condition, ask your doctor first.
Pillar 03
Live.
Sleep well. Get outside. The sea is right there.
Today in Barcelona
- Sun up
- Sun down
-- h -- min of daylight.
Catch some of it before work.
Sleep seven hours or more
Same bedtime most nights, weekends too. Dark room, phone out of reach.
Morning daylight
Ten minutes outside before the screens. Your body clock likes to know it's morning.
Get outside
The sea is right there. Walk by it, and swim when it's warm.
Manage stress
Walks, slow breathing, people you like. Stress is load too, so I plan around it.
Train with others sometimes
A friend makes it easier to show up. Partner sessions count.
Train. Eat. Live. Sleep. Walk by the sea. Vamos.
Start here
Your first week.
Nine small things. Three from each pillar. Do them in any order.
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Sources
General guidance for healthy adults, not medical advice. If you have a health condition, check with your doctor first.
- Jäger R. et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- World Health Organization WHO guidelines on physical activity and sedentary behaviour. WHO, 2020.
- Watson N.F. et al. Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society. Sleep, 2015.
- Harvard T.H. Chan School of Public Health Healthy Eating Plate. The Nutrition Source.