Daily Routine
This is my standard.
I don’t expect people to copy it exactly, but they should build their own version.
The Standard Is Daily
The Routine Is Built Around Three Things
A clear step-by-step process designed to deliver reliable results and a smooth experience from start to finish.
Control
Meditation, reflection, sleep preparation.
Action
Training, walking, biking, work.
Recovery
Food, water, stretching, sleep.
Daily Routine
5 a.m. Wake Up
5:30 a.m. Meditate (Qigong)
5:45 a.m. Stretch
6 a.m. Workout
6:30 a.m. 1 Mile Walk
7 a.m. Breakfast
7:30 a.m. Shower(End With Cold Water)
12 p.m. Lunch
3:45 p.m. 5 Mile Bike Ride
5 p.m. Supper
6 p.m. 1 Mile Walk
6:30 p.m. Shopping For Supplies
9:30 p.m. Shower
10 p.m. Lights Out For Sleep Preparation
10:30 p.m. Sleep Time
Health Standards
Sleep Comes First
Train the Body
Eat With Purpose
Move Every Day
Non-Negotiable Daily Rules
Protein Intake
Eat at least 1g of protein per lb of bodyweight daily.
Water Intake
Drink at least 0.5 oz of water per lb of bodyweight.
Daily Movement
Hit at least 10,000 steps every day.
Cardio
Minimum 30 minutes daily.
Resistance Training
Train 3–5 times per week.
Food Quality
Avoid processed foods and excess sugar.
No Garbage Inputs
No soft drinks, smoking, or alcohol.
Calorie Control
Track calories and find your maintenance level.
Supplements
Daily Multi Vitamin
Basic daily support.
Creatine + Protein Shake
5g creatine and protein shake after workouts.
80% Daily Is Enough To Change Everything
You do not need perfection.
You need consistency.
If you do at least 80% of this daily, your life will improve.
In the end, you will get far more out of this than you ever put into it.