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
