Fitness

create fitness plans
workout templates:
- coach potato plan: calisthenics 2x/wk + walking 3-4x/wk (active recovery on off days)
  - list calisthenic progressions based on ability/fitness levels
- no gym plan: basically couch potato or bodyweight program with dumbbells exercises?
- lifiting 3-4x/wk fullbody (upper/lower split) – focus big lifts
- bodybuilder (intermediate-advanced): 6x/wk brosplit
- MORE walking (rule of thumb for 10,000 steps/day or 4-4.5 miles/day)
- incorporate active recovery
- Gym vs at-home workout – physical locations and associations matter
  - GYM doesn’t have to be lifting… can be calisthenics and cardio machines as well as place to focus
- schedule/time-of-day that is easiest and best feeling to maintain
- stretching, massages, foam rolling, dynamic warmups, injury prevention/mitigation/therapy
Supplements:
- Multivitamin
- Fish oils 1000mg/day of Omega-3 (NOT just the oil mass)
- Creatine 5g/day
- Caffeine 100mg/workout
- APPETITE SUPPRESSION ONLY: Ephedrine 25 mg/5 days out of the week (CAUTION - requires cycling, doctor approval, and ensuring that this will not worsen cardiovascular issues such as hypertension)
- ** CAUTION about stims’ (caffeine and ephedrine) effects on sleep **
diets:
- recipes:
  - turkey + lentil crumble with variations
  - protein fruit smoothie
  - costco meals
  - snack/fruit/veggy trays
- intuitive eating or simple plans
Goal tracking
- write down routines and exercises
- body weight scale, tape body parts, fat caliper, controlled (lighting, position, flexing, location, etc.) body pictures, and DEXA scans
- easy habit building
- easy long-term compliance goals
  - walk everyday
  - exercises 2x/wk
  - do mornings or lunch breaks when otherwise time is wasted
  - do “wasteful” activities while walking like listening to music, podcasts, etc. to double efficiency
  - be okay with failure – feel the emotions, move on, reset, and don’t give up
  - long-term compliance is not perfect but up and down – goal is to shift that up-and-down upwards or to flatten those ups-and-downs
  - etc.
Sleep and bedtime routines:
- Track sleep (initially but not obsessively)
  - 7-9hrs/night
- Exercise caffeine tablets 100mg in the morning to workout
General Hygiene and Health:
- daily showers
- lotion face, body, and sun-expose portions
- retinol
- grooming head, facial, and body hair
- deodorant + cologne
Style:
- nice clothes + shoes
- hats
- accessories
- talk to strangers
- tricks, interesting openers, interests
- focus on being confident and more emotionally intelligent/aware vs. logical, boring, and predictable – respect is always important