Apps
Gadgets & Equipment
Supplements
My Routines
Routine
• Wake-Up: 2:30–3:30 AM, praying, cold plunge, hydration
• Training Blocks: Two sessions per day (strength + cardio)
• Warm-Up: RAMP protocol – mobility, activation, foam roll
• Movement: High daily volume with sleds and functional tools
• Meals: 6–7 feedings, lean proteins, vegetables, minimal sugar
• Fasting: Intermittent fasting (6-hour eating window)
• Recovery: Cold therapy, cryo, stretching, sauna
• Wind-Down: Family time, screen-free evening
• Sleep: Early bedtime (7:30 PM), consistent rest
Workout
• Strength: Bands, dumbbells, kettlebells, TRX
• Functional: Sled pushes, balance, unilateral work
• Warm-Up: Glute activation and joint prep
• Recovery: Mobility, stretching, cold exposure
Diet
• Lean Proteins: Turkey, chicken, fish, egg whites
• Carbs & Veggies: Sweet potatoes, leafy greens, whole foods
• Meals: Small portions every few hours
• Clean Eating: Avoiding processed and sugary foods
Mindset & Resilience
• Consistency: Maintaining strict daily rhythm
• Adjustment: Scaling intensity with age and recovery
• Challenge: Using early hours for focus and growth
• Recovery: Prioritizing rest and regeneration
Tracking & Diagnostics
• Performance Metrics: Adjusting training based on strength and fatigue
• Recovery Signals: Monitoring sleep, soreness, readiness
• Nutrition: Tweaking intake based on biomarkers
• Environment: Controlling temperature, light, recovery tools
• Wake-Up: 2:30–3:30 AM, praying, cold plunge, hydration
• Training Blocks: Two sessions per day (strength + cardio)
• Warm-Up: RAMP protocol – mobility, activation, foam roll
• Movement: High daily volume with sleds and functional tools
• Meals: 6–7 feedings, lean proteins, vegetables, minimal sugar
• Fasting: Intermittent fasting (6-hour eating window)
• Recovery: Cold therapy, cryo, stretching, sauna
• Wind-Down: Family time, screen-free evening
• Sleep: Early bedtime (7:30 PM), consistent rest
Workout
• Strength: Bands, dumbbells, kettlebells, TRX
• Functional: Sled pushes, balance, unilateral work
• Warm-Up: Glute activation and joint prep
• Recovery: Mobility, stretching, cold exposure
Diet
• Lean Proteins: Turkey, chicken, fish, egg whites
• Carbs & Veggies: Sweet potatoes, leafy greens, whole foods
• Meals: Small portions every few hours
• Clean Eating: Avoiding processed and sugary foods
Mindset & Resilience
• Consistency: Maintaining strict daily rhythm
• Adjustment: Scaling intensity with age and recovery
• Challenge: Using early hours for focus and growth
• Recovery: Prioritizing rest and regeneration
Tracking & Diagnostics
• Performance Metrics: Adjusting training based on strength and fatigue
• Recovery Signals: Monitoring sleep, soreness, readiness
• Nutrition: Tweaking intake based on biomarkers
• Environment: Controlling temperature, light, recovery tools
