It is enough to run five kilometers at six o'clock. Remember to stretch and go home, eat a banana, two eggs, a glass of milk and two pieces of whole wheat bread. Eat an apple or yogurt at ten o'clock. At noon, we suggest chicken breast with vegetables and fruits, less oil, less salt and less sugar. At three or four o'clock in the afternoon, it's still apples or yogurt or nuts. Don't eat at night, eat fruit. Take a bath at 7: 00 or 8: 00, go to bed at 9: 30 and fall asleep at 10: 00.