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.
5am wake up
530am meditate (qigong)
545am stretch
6am 15 minutes calastenics (pull-ups an push-ups 3 set each)
630am 1 mile walk
7am Breakfast
730 shower(end with cold water)
12pm-1230pm lunch
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lights out for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
Section Heading
5am wake up
530am meditate (qigong)
545am stretch
6am 30 minute full body work out (2 sets each body part)
630am 1 mile walk
7am Breakfast
730 shower(end with cold water)
8am-12pm work
12pm-1230pm lunch
1230pm-330pm back to work
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lights out for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
5am wake up
530am meditate (qigong)
545am stretch
6am 20-30 minutes of core exercise
630am 1 mile walk
7am Breakfast
730 shower (end with cold water)
8am-12pm work
12pm-1230pm lunch
1230pm-330pm back to work
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lightsout for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
5am wake up
530am meditate (qigong)
545am stretch
6am 30 minute full body work out (2 sets each body part)
630am 1 mile walk
7am Breakfast
730 shower(end with cold water)
8am-12pm work
12pm-1230pm lunch
1230pm-330pm back to work
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lights out for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
5am wake up
530am meditate (qigong)
545am stretch
6am 20-30 minutes of core exercise
630am 1 mile walk
7am Breakfast
730 shower (end with cold water)
8am-12pm work
12pm-1230pm lunch
1230pm-330pm back to work
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lightsout for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
5am wake up
530am meditate (qigong)
545am stretch
6am 30 minute full body work out (2 sets each body part)
630am 1 mile walk
7am Breakfast
730 shower(end with cold water)
8am-12pm work
12pm-1230pm lunch
1230pm-330pm back to work
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics (pull-ups an push-ups 3 set each)
915pm meditate (qigong)
930 shower
10pm lights out for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its sleep time
5am wake up
530am meditate(qigong)
545am stretch
6am 15 minutes calastenics(pull-ups an push-ups 3 set each)
630am 1 mile walk
7am Breakfast
730 shower(end with cold water)
12pm-1230pm lunch
345pm 5 mile bike ride
5pm supper
6pm 1 mile walk
630pm-730pm shopping for supplies
9pm- 15 minutes calastenics(pull-ups an push-ups 3 set each)
915pm meditate(qigong)
930 shower
10pm lightsout for sleep preparation (usually turn on tv for background noise while reflecting on the day)
1030 silence the world its 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.