Pre market preparation, signal updates, newsflow etc
PNL reconcilliation, evaluation 9:30 -10 AM
Stand up 10 AM
Matcha Yogurt Drink + Grapefruit and Walnuts: 10:30 AM
Workout 11:15 AM - 1:15 PM
Pureed Veggie Protein : 1:30 PM
Dinner 5:30 PM
Beach Walk 6 PM
Blue light blocking after this
straight work sessions 6:30 - 10:45
Wind down starts at 10:45 PM
Sleep 11:45 PM - 7:45 AM
Diet
Total Calories: 2172. 182g carbs, 64g fat, 206g protein.
Morning Shake (Meal 1) - 7:45 AM
Macros: 374 calories. 33.8 carbs. 4.4g fat. 45.1g protein
3 Scoops Vital, Collagen Peptides
1 Cup of Frozen Mixed Berries (Kirkland)
2 tsp Spirulina
1 cup of plain low fat yogurt (homemade)t
1 tspn cinnamon
2 tbspn cocoa powder
5g Creatine monohydrate
1 cup Ice
1 tbspn Ceremonial Matcha
Powder prepared in bulk once / week, stored in refrigerator, prepared in Vitamix
Matcha Yogurt Drink (Meal 2) - 10:30 AM
Macros: 236 calories. 4g carb, 43g protein
8 oz homemade yogurt
4 oz water
2 scoops of Vital Protein Collagen peptides
3 teaspoons ceremonial grade matcha powder
Monkfruit
Grapefruit and Walnuts (Meal 2) 10:30 AM
Macros:20.2g fat, 17.2g net carb, 6.3g protein
1 full grapefruit
.25 cup of chopped walnut
Monk fruit powder
Cinnamon
BCAA Supplements
Pureed Veggie Protein - 1:30 pm
Macros 568 calories, 3.3g fat, 98.5g carbs, 37.5g protein
122.5g of black lentils
2 servings cauliflower (1/2 bag of costco organic riced cauliflower microwaved 6 mins)
2 servings brocolli (I use microwavable costco bags)
1 cup shitake mushrooms - cook from frozen
1 tbsp olive oil
1 tspn cardamon
2 tablespoons cumin
1/2 cup of Lemon juice
Black Lentils prepared in Instant Pot from dried. blended via Vitamix- 2 days at a time
Chinese Green Beans (5 PM)
Macros: 722 Calories - 19.6g net carbs, 35.2g fat, 74g protein
12 oz boneless skinless chicken breast
1 tablespoon ginger
1.5 tablespoon olive oil
1 teaspoon chili flakes
2.5 cups of green beans
5 tablespoons zero sugar peanut butter powder
chonqiang Vinegar
Microwave olive oil, chili flakes and ginger together
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: Biceps/ Abs
Bent over dumbbell rows (4x10)
Isolation curls (4x10)
Hammer curls (4x10)
Ab wheel (4x10)
60 minutes elliptical
Tuesday: Full Gym
Squat (3x5)
Bench press (3x5)
Deadlift (1x5)
Leg press (4x10)
Walking lunges (3x10)
60 mins ellipitcal
Wednesday: Home Gym
Push-ups (4x50)
Tricep kickbacks (4x10)
Ab extended leg raises (4x10)
Overhead dumbbell seated (4x10)
Calf Raises: 3 sets x 10-12 reps
60 minutes elliptical
Thursday: Shoulders
Seated dumbbell press (4x10)
Dumbbell front raise (4x10
Dumbbell lateral raise (4x10)
Arnold press (4x10)
Reverse flys (4x10)
Y sits (3x5)
60 minutes elliptical/li>
Friday: Full Gym
Squat (3x5)
Overhead press (3x5)
Power cleans (3x5) OR Deadlift
Leg extension
Leg curl
60 minute elliptical
SATURDAY: YOGA
YOGA CLASS - 1 HOUR - FOCUS ON CORE STRENGTH
SUNDAY: Full Gym
Squat (3x5)
Bench press (3x5)
Pull-ups (3x to failure or weighted)
Incline bench (4x10)
Machine flies (4x10)
60 min elliptical
Personal
1 hour of Netflix/ Prime Video on Elliptical
Spanish language audiobooks
Beach walk 6-6:20 PM. Try and do visualization exercises while walking
Really try to get stress down before bed.
Write a daily journal (handwritten)
Productivity
Daily Stand Up at 10 AM – just quick focus of what working on posted in server
25 minute Pomodoros Logged in Discord Server tool with brief descriptions. Documented on Apple Watch
Product document maintained in Google Docs and Periodically Run through Claude to generate Priorities. Once run through Claude to generate priorities then run through GPT4
Really try to get stress down before bed.
Document should append past 2 months of Corporate Context, stand ups and Pomodoros. Context blocks are uploaded to the Discord Server