Daily Routine

The standard is daily.

This is my standard. I don’t expect people to copy it exactly, but they should build their own version.

Consistency Over Perfection

A routine only works when it can be repeated.

The purpose is not to create a perfect day. The purpose is to create a reliable structure.

Wake up, train, work, eat, recover, reflect, and sleep on purpose.

The exact schedule can change. The standard does not.

The Routine Is Built Around Three Things

Mind. Body. Recovery.

Every part of the day supports one of these anchors. Together they keep the system balanced and repeatable.

01 — MIND

Control

Meditation, reflection, and sleep preparation create mental order and reset attention.

02 — BODY

Action

Training, walking, biking, and work keep the body moving and the standard visible.

03 — RECOVERY

Support

Food, water, stretching, and sleep give the body what it needs to repeat the work tomorrow.

Daily Routine

The day is decided before it begins.

A fixed sequence removes unnecessary decisions and gives every important part of the day a place.

5:00 a.m.

Wake up

5:30 a.m.

Meditate — Qigong

5:45 a.m.

Stretch

6:00 a.m.

Workout — full body, core, or calisthenics depending on the day

6:30 a.m.

1-mile walk

7:00 a.m.

Breakfast

7:30 a.m.

Shower — end with cold water

8:00 a.m.–12:00 p.m.

Work

12:00–12:30 p.m.

Lunch

12:30–3:30 p.m.

Return to work

3:45 p.m.

5-mile bike ride

5:00 p.m.

Supper

6:00 p.m.

1-mile walk

6:30–7:30 p.m.

Shopping for supplies or required errands

9:00 p.m.

15 minutes of calisthenics — pull-ups and push-ups, three sets each

9:15 p.m.

Meditate — Qigong

9:30 p.m.

Shower

10:00 p.m.

Lights out for sleep preparation and reflection

10:30 p.m.

Silence the world. Sleep.

Weekday Training Rotation

The structure stays fixed. The training changes.

The morning and evening anchors remain consistent while the primary 6:00 a.m. training block rotates across the week.

MONDAY

Full Body

30-minute full-body workout with two sets for each body part.

TUESDAY

Core

20–30 minutes of focused core exercise.

WEDNESDAY

Full Body

30-minute full-body workout with two sets for each body part.

THURSDAY

Core

20–30 minutes of focused core exercise.

FRIDAY

Full Body

30-minute full-body workout with two sets for each body part.

Health Standards

The routine is supported by measurable rules.

ProteinEat at least 1 gram of protein per pound of body weight daily.

WaterDrink at least 0.5 ounce of water per pound of body weight.

StepsReach at least 10,000 steps every day.

CardioComplete a minimum of 30 minutes daily.

StrengthTrain three to five times per week.

Food QualityAvoid processed foods and excess sugar.

Non-Negotiable Daily Rules

Some standards do not get negotiated.

No Soft DrinksRemove unnecessary sugar and empty calories.

No SmokingProtect lung capacity, recovery, and long-term health.

No AlcoholProtect sleep, judgment, recovery, and consistency.

Track CaloriesFind your maintenance level and understand what your intake is doing.

Supplements

Basic daily support.

Creatine

5 grams daily.

Protein Shake

Use after workouts to support the daily protein target.

Consistency

Supplements support the standard. They do not replace food, training, hydration, or sleep.

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.