Routine

Table of Contents

Full Daily Schedule

  • 7:45 AM EST wake up, Shake
  • 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