# @christianjdyer on Instagram

- **Type:** Video
- **Original URL:** https://www.instagram.com/p/DQW0AKwjUab
- **Gondola URL:** https://gondola.cc/posts/36274793-christianjdyer-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/a2f439b0be.jpg
- **Posted:** 2025-10-28T14:34:55.000+00:00
- **Account Owner:** 𝗖𝗵𝗿𝗶𝘀𝘁𝗶𝗮𝗻 𝗗𝘆𝗲𝗿 (@christianjdyer) — https://gondola.cc/christianjdyer

## Caption

It’s time to lock in. 

The process:
Nutrition is everything
-90% Whole Foods 
-200g of protein 
-Carb up pre/post workout 
-fermented foods for gut health 

Gym: 
-5 lifts per week 
-lower upper rest lower upper accessory 
-HIT training 1x per week 

Cardio:
-2x zone 2 running a week 
-1x HIT 

Recovery: 
-Sleep 7-8 hrs a night 
-Take my supplements daily 
-Do everything to lower stress 
-Take a rest day 

#fitness #winterarc #wintershred

## Stats

- **Views:** 106
- **Likes:** 12
- **Shares:** 0
- **Comments:** 0

## Tags

wintershred, winterarc, fitness

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