How I stay Healthy in Investment Banking
I see people upset about our hours and they cant find ways to workout and eat right. So let me tell you how I am able to stay in shape. 10-12% body fat. Played college football so I had the base. I enjoy good food so I am content at this level lmao.
Routine and Discipline:
I strongly suggest getting into a healthy eating diet along with strength training before you start. Get into this routine and have the discipline to workout 5 days a week. I try to go to the gym everyday, but I work til 11 at night and this isnt possible. I will do a bodyweight workout at home, think crossfit style. Other than that I seperate my workouts into body part and two full body days. Bodybuilding sarm goblins will tell me I cant have a good physique with fullbody but man are they incels lmao. Anyways, Full bodies may include (Trap bar DL, Bench, etc) finishing with mobility (my back thanks me).
Training is also one part of it. I recommend doing cardio 3-4 days a week after strength training if you can, for me I train jiu jitsu but well banking has fucked me from training that every week. I would do 20 mins of cardio heart rate 110+.
ANY MOVEMENT IS GOOD MOVEMENT. If you are behind and a little overweight or havent exercised ever, start with walking 20 mins everyday and build up. Just start moving. My bodyweight workouts include squats, lunges, pullups, pushups, and I use as much bands as I can. Increase reps and you wont lose that much strength, add in some handstands and 5 minute planks if you are "Banking Monkey Beast"
Biggest part. I see summer analysts eating like shit because they get to expense lunch and dinners. Lmao do not do this for over a few weeks. I have one or two cheat meals a week where I go to a nice place w my gf and order whatever tf I want. Life is to be enjoyed. I got approval to expense grocery store for lunches and dinners. I will eat a can of salmon with hot sauce for lunch (snack is hummus and veggies), skip breakfast, then try to eat prepped chicken and potatoes or steak and rice for dinner. Cooking on Sundays for the week helps me alot and you can find recipes on pinterest, ig, or tiktok. If I get hungry I will mix a protein shake in after dinner or before. I like Ryse protein and it tastes the best.
Also, Losing or gaining weight is simple. You do not need weightwatchers. Download myfitness pal and track cals. If you wanna lose weight, take ideal weight x 12 then subtract 200-500 calories. (You will lose weight fast). If you want to gain take ideal weight x 12 add (200-500) cals. I just recommend 1 gram of protein per lb you weigh to retain muscle mass.
I love IB but at the end of the day. This is a job. Do not let it sacrifice your physical or mental health. If you have a wedding in brazil, go. I love to read my own books, go on walks, and eat at nice restaurants. These help me stay sane. I also love what I do and am always looking up ways to make more money and create better life for my family. Banking will be the fastest so I am going to just bust my ass as many as you can believe. Make sure you have hobbies or man you are going to lose your mind.
Rhythms, discipline, habit
You dont need a fad diet
If you enjoy alcohol then drink in moderation if you earn it, working 80 hours a week means you fucking earned it
Try to prep meals if you can, otherwise get creative and find foods you like, think paleo diet if you can.
Find a hobby
These are just suggestions that have helped me. Let me know if you guys have questions.