Routine
Table of Contents
Full Daily Checklist
The life non negotiables are health (which consists of diet, exercise, sleep) and productivity
Health
- Meal compliance (Morning Shake, Pureed Veggie Protein, Protein Assortment or West Coast Medley, Berry Nut Shake)
- Supplement consumption (full listed below)
- Food stops 5+ hours before bed. 6 AM - 4:30 PM.
- Weight lifting : 1-2 PM
- Cardio 2-2:30 PM
- iPhone goes in drawer after market close to lower screentime
- 8 hours sleep (no alarm). East Coast bedtime 10 PM.
- Wake up and walk on the beach
Productivity
Diet
Morning Shake - 6 am
- 8 oz Lowfat Lifeway Kefir OR homemade yogurt
- 1 tablespoon spirulina
- 2 scoops Vital Protein Collagen Peptides
- 2 teaspoons ceylon cinnamon
- Sweetened to taste with monkfruit
- 1 tablespoon raw cacao
- 2 tsp matcha powder
- 1 cup of frozen mixed berries
- 5-10g creatine powder
- Blended in Vitamix
Grapefruit, nut and berry mix - 10 am
- 1/2 cup of nuts - almonds, or walnuts
- 1 full grapefruit diced
- 1 cup of mixed berries
- 1 tbpsn cinnamon
- sweetened with monkfruit
Pureed Veggie Protein - 12 pm
- 1 can organic no salt added lentils
- 2 servings broccoli (1/2 bag of Costco organic frozen brocolli microwaved 6 mins)
- 2 servings cauliflower (1/2 bag of costco organic riced cauliflower microwaved 6 mins)
- 4-5 air fried small mushrooms or 1 large air fried portabella mushroom
- 1 tbsp olive oil
- 1 tspn cardamon
- 1 tbspn cumin
- 2 servings of chicken or beef bone broth - low sodium
- 1/4 cup of Lemon juice
- blended via instant pot - 2 days at a time
Flex Dinner 1: Chinese fish with vegetables (4:30 PM)
- Air fried salmon, cod, tilapia, snapper or baramundi
- Air fried green beans, garlic, onions, with sesame oil
- prepare mix of no sugar peanutbutter powder, chonqing vinegar, 2 tbspn of chili oil as glaze
- Seasonal vegetable / fruit additions – ideally in season/ rotating
- Prepared in air fryer
Flex Dinner 2: Steak salad
- 1 chopped granny smith apple
- .25 cups of Walnuts
- .25 cups Feta cheese
- Balsamic vinegar (low sugar), olive oil
- Mixed greends
- Steak served on top, cut and mixed in
Flex Dinner 3: Frozen protein yogurt
- 1 frozen banana, 40g of zero sugar protein powder, zero sugar peanutbutter, cocoa powder and 1 bottle kefir vitamix-ed together and sweetened with monkfruit
- Added to Cuisinart Frozen yogurt maker
- topped with .25 cups chopped almonds
Peanutbutter Cookie (weekend Treat)
- Unsweetened peanutbutter powder
- 2 eggs
- monkfruit
- 2 TBSPN yogurt
- cinnamon
- air fry glass container, 10 mins 350
Blueberry Scone (weekend treat)
- 3/8 cup of whole grain flour
- 1/2 cup of lowfat yogurt
- 5 tbspn egg whites
- 2 TBSPN flax seeds
- 1 tbspn olive oil
- cinnamon
- 1/2 cup of frozen blueberries
- air fry in glass container 20 mins, 340
Pill Pack - taken with morning smoothie:
- turmeric curcumin 500 mg
- ginger 1.1g
- creatine 5g
- b complex
- garlic 350 mg
- taurine 500 mg
- flaxseed oil 1300 mg
- ashwaganda 400 mg
- nordic salmon oil
- biotin
Exercise
MONDAY: CHEST/TRICEPS
- DUMBBELL BENCH: 4 SETS X 6-8 REPS
- INCLINE BENCH PRESS (DUMBELL): 4 SETS X 10-12 REPS
- DUMBBELL FLYS: 4 SETS X 10-12 REPS
- CLOSE-GRIP BENCH PRESS: 4 SETS X 10-12 REPS
- SKULL CRUSHERS: 4 SETS X 10-12 REPS
- TRICEP KICKBACKS: 4 SETS X 10-12 REPS
- BURPEES: 3 SETS 15 REPS
- 30 minutes elliptical target heart rate 175
TUESDAY: BACK/BICEPS
- BENT OVER DUMBBELL ROWS: 4 SETS X TO FAILURE
- DUMBBELL SHRUGS: 4 SETS, 10-12 REPS
- RENEGADE ROWS 4 SETS X 10-12 REPS
- CONCENTRATION CURLS CURLS: 4 SETS X 10-12 REPS
- HAMMER CURLS: 4 SETS X 10-12 REPS
- AB WHEEL: 3 SETS x 10 REPS
- 30 minutes elliptical target heart rate 175
WEDNESDAY: LEGS
- GOBLET SQUATS: 4 sets x 6-8 reps
- ROMANIAN DEADLIFT: 4 sets x 10-12 reps
- WALKING LUNGES: 4 sets x 10-12 reps (each leg)
- BULGARIAN SPLIT SQUAT: 3 sets x 10-12 reps
- CALF RAISES: 3 sets x 10-12 reps
- WALL SITS: 3 sets x 1 min+
- 30 minutes elliptical target heart rate 175
THURSDAY: SHOULDERS
- SEATED DUMBBELL PRESS: 4 SETS X 6-8 REPS
- DUMBBELL FRONT RAISES: 4 SETS x 10-12 REPS
- DUMBBELL LATERAL RAISES: 4 SETS X 10-12 REPS
- ARNOLD PRESS (DUMBBELLS): 4 SETS X 10-12 REPS
- REVERSE FLYS (DUMBBELLS): 4 SETS X 10-12 REPS
- DOWNWARD DOG PUSHUPS : 4 SETS X 10-12 REPS
- 30 minutes elliptical target heart rate 175
FRIDAY: MISC
- ALTERNATING DUMBBELL CURLS: 4 SETS X 10-12 REPS
- DUMBBELL PULLOVER: 3 SETS X 10 REPS
- INCLINE DUMBBELL CURL: 4 SETS X 10-12 REPS
- PUSHUPS: 3 SETS X 50+ REPS
- RUSSIAN TWIST: 4 SETS X 10-12 REPS
- 3 mile run (separate workout after the close)
SATURDAY: YOGA
- YOGA CLASS - 1 HOUR - FOCUS ON CORE STRENGTH
SUNDAY: RUNNING TRAINING
- 5 minute running warm up
- 3 mile run
- cool down stretch
- hungarian drill for 3 miles (walk, jog, run, sprint)
Wellness
Reality Transurfing Principles
- Avoid pendulums - proactively identify memes that are harmful and ignore them
- Avoid balancing forces - do not allow self to get tilted
- Morning walk on beach each day at sunrise
- Visualization of long term end goal daily at length before bed
- Maintain self-dialogue with inner voice. Allow emotions of big wins to flow to inner voice
Sleep
- 8 or more hours daily with deep sleep tracked via Apple Watch
- No electronic devices 1+ hours before bed
- Consistent bed time
Productivity
My two main tools are Google Docs and a Discord server where I have Python tooling to track my work and thoughts.
Work
- Systematic trading - all strategies in production
- All qualitative
- 10 hours of deep work/day, 7 days a week
- 1 hour+ per day inside VR
What is Deep Work?
Autonomous Self
- Custom instructions in ChatGPT clearly outline goals
- Big decisions are not made without running the Decisionmaking exercise
- Personal and Corporate KPIs updated daily. KPI performance referenced in decision making
- Important personal context logged with !pcon function in Discord