Run. Lift. Fuel.

Training Guide

A simple guide to running, lifting, and eating clean around a full-time job

by Tommy Jung · @tjungfit

The Week

Training

A simple structure that fits around a full-time job. Train before or after work, whichever you can keep doing.

Sample Week
MON LIFT Legs (strength + hypertrophy)
TUE RUN Intervals (4 × 200m strides + 5 × 1000m intervals)
WED LIFT Upper body (strength + explosiveness)
THU RUN Easy (conversational pace)
FRI LIFT Full body (strength)
SAT RUN Long (easy pace, longest run of the week)
SUN RECOVER Active recovery (hot yoga + sauna)

Not running today? Get 10k steps.

Foods to Eat

Protein

Grass-fed / Pasture Raised / Wild

Build every meal around protein and rotate your sources.

Beef
Bison
Chicken
Turkey
Eggs
Salmon
Tuna
Shrimp
Mackerel
Sardines
Greek yogurt
Cottage cheese
2% lactose-free milk
Whey protein (grass-fed)
Collagen
Fruit Organic

Berries most days. Rotate the rest based on performance and goals.

Blueberries
Strawberries
Raspberries
Oranges
Apples
Bananas
Mango
Dates
Kiwi
Watermelon
Pomegranate
Lemons / limes
Vegetables Organic

Get a vegetable on the plate at most meals. The more variety, the better.

Spinach
Kale
Arugula
Broccoli
Bok choy
Brussels sprouts
Asparagus
Peppers
Tomatoes
Carrots
Onions / garlic
Carbohydrates Quality sources

Carbs fuel training and recovery. Eat more on hard days and less on easy days.

Japanese sweet potatoes
Sweet potatoes
White rice
Brown rice
Oats
Wraps
Sourdough bread
Honey
Fats & Cooking Sources Organic / Grass-fed

Cook with simple, high-quality fats.

Olive oil
Avocado oil
Butter
Coconut oil
Beef tallow
Ferments & Extras Small additions, done consistently

A few other things I like to add to meals for flavor, gut health, and recovery.

Fermented
Kimchi
Sauerkraut
Pickled vegetables
Kefir
Kombucha
Spices
Turmeric
Ginger
Garlic
Cinnamon
Cayenne
Other Staples
Dark chocolate (70%+)
Green tea / matcha
Cacao nibs
Seaweed / kelp
Performance Stack

Supplements

Supplements aren't required. These are the ones I take to fill gaps and support training and recovery. Do your own research before taking anything.

What I Take Daily
Vitamin D3 3,000–5,000 IU / day
Magnesium (glycinate or threonate) 300–400 mg / night
Fish Oil (wild caught) 1,000–2,000 mg / day
Creatine (monohydrate) 10 g / day (5 g for body, 5 g for brain)
Whey Protein (grass-fed) 30–50 g / day
Also In My Rotation
Collagen (grass-fed) 10–20 g / day
Electrolytes (high sodium) 500–1,000 mg · 1–2 servings / day
Beef Liver capsules (grass-fed) 1 serving / day
Caffeine (coffee, matcha, tea) 200–400 mg / day
Brands I Use
Promix
Momentous
Transparent Labs
Non-Negotiables

Daily Habits

Ten simple habits. Do them most days and the results follow.

01
Aim for around 1g of protein per lb of bodyweight
02
Prioritize whole foods and limit processed food
03
Stop eating at 80% full
04
Keep snacking and alcohol in check
05
Strength train at least 3x per week
06
Get 10k steps on days you don't run
07
Sleep 7–9 hours on a consistent schedule
08
Stay hydrated, especially around training
09
Take one real recovery day every week
10
Consistency > perfection — always
Meal Structure

Building Your Meals

Protein is the base of every meal. Add more carbs on hard training days and pull them back on easy days. Keep meals simple and repeatable.

Each Meal Should Include
Protein
Carb (varies by training)
Vegetable and / or Fruit
Healthy Fat
Example Meal
Steak
Brown rice
Broccoli
Olive oil
Full Day of Eating — Example of What I Eat
First Thing
  • 16–32 oz of water with electrolytes
Pre Run
  • Sourdough bread with raw honey
Post Run
  • Overnight oats — oats, whey protein, milk, Greek yogurt, berries, cinnamon, honey
Lunch
  • Wild-caught salmon, brown rice, asparagus, spinach, olive oil, lemon
Snack
  • Yogurt bowl (Siggi's), frozen berries, banana, cacao nibs, cinnamon
Dinner
  • 90/10 ground beef, white rice, broccoli, onions, kimchi
Dessert
  • Greek yogurt, strawberries, dark chocolate, whipped cream
If You Only Do

5 Simple Things

01
Weight train
3–4x a week
02
Eat whole foods
90% of the time
03
Sleep
7–9 hours
04
Walk daily
10k steps/day
05
Get outside
daily

These are the principles I live by, and they work around a full-time job. If you want help applying them to your own goals, DM me on Instagram.