Base Protocols

Take 5 grams daily for two weeks, then switch to 2 grams daily for long-term maintenance.

First thing in the morning, look at the sun or bright blue overhead lights.

Take a 2-minute cold shower early in the morning to elevate focus and metabolism.

Perform rapid eccentric drops (e.g., Depth Jumps) immediately followed by explosive contractions.

Lower the weight slowly (3-4 seconds) for every rep to maximize time under tension.

Wait 90–120 minutes after waking before your first cup. Stop all intake by 2:00 PM.

Start every meal with 300g of fibrous vegetables + a protein source, finishing with carbs and fats.

Train in <20°C environments and utilize active cooling (palms, forehead, and cold water ingestion).

Rest 3 minutes for heavy compound lifts (Squat/Bench) and 2 minutes for isolation moves (Bicep).

Apply SPF 30-50 Broad Spectrum every morning (including indoors/cloudy) using ~1/4 teaspoon for the face.

Expose 60%+ of skin (torso/legs) for 10–20 mins at Solar Noon; keep face shaded.

Perform 30–60s all-out sprints until HR >90%, then active rest until heart rate drops to 120bpm

Target 1.2-1.6 g/kg/day to maximize muscle growth. Vary sources to balance amino acid profile.

Only check the answer after you have struggled to recall it; prioritize "doing" over passive review.

Eat a small, high-carb meal (e.g., a potato) 3 hours before bed and avoid heavy fats.

Brimonidine drops for events. Take 2g Omega-3s, sleep well, wear UV400 sunglasses and glasses.

Maintain 13% Body Fat with a BMI of ~24-25 and avoid cutting below the 10% "starvation" threshold.

8 Hours. Set room to 20°C (68°F). Blackout all lights. Earplugs. Face Mask.

Use Finasteride/Dutasteride + Oral Minoxidil for regrowth while ignoring low-ROI serums and shampoos.

Mix up your reps by varying the context, length, and type of problems (A → C → B → e)

Wear loose boxers, sleep naked or cool, and stand up every 60 minutes to dissipate heat.

Consume 2g of DHA daily sourced from fatty fish or high-quality supplements; avoid low-conversion plant sources.

1x/week, do 4 mins run/swim at (95% HR) with 4 mins rest. Favour Intensity over duration.

Champagne/Light Beer(~90 kcal). Stop drinking 3 hours before bed. Rehydrate with Sodium / Magnesium

Eat 3 portions of cooked carrots / sweet potatoes daily with a fat source and add cooked tomato paste.

Lift >90% 1RM for 1-3 reps. Max intended concentric speed. Rest 3-5 mins.

Sequence your session: Heavy Compounds → High Reps → Isolation → Cardio.

Limit sodium to 1,500–2,300mg, consume 4,000mg+ potassium, and use elevation or ice water to flush fluid.

Apply Tretinoin, Adapalene, or Retinol to a clean, dry face at night and always follow with SPF the next morning.

Midday: Lay flat with headphones for a 20-min Yoga Nidra class. Consciously relax body parts.

Prioritize Rowing Swimming or Running at high-intensity heart rates for caloric ROI.

Trim to 6 mm (1/4") Medium stubble. Use topical/oral Minoxidil for patches. Avoid Finasteride.

No screens 1hr post/pre-sleep. Delete apps AND accounts. Install blockers. Disable notifications.

Buy a pull-up bar. Do push-ups and pull-ups, levers, pistol squats. Train outside. Equal gains.

Take a deep breath, a second short breath on top, then a long, slow exhale through the mouth. (Repeat 3 times).

Calculate TDEE, run a 500-1000 calorie deficit, and prioritize boiled potatoes and lean protein. Avoid nuts.

1.6g/kg of protein for muscle, 60%+ carbs for intense cardio, at least 20% fat to keep testosterone. 14g fiber /1000Kcal.

Perform a 24-hour water fast once per week to trigger deep cellular cleanup and cognitive boosts.

Perform one task at a time in silence—no music, phone, or snacks while working—to allow the brain to reset.

Train RFD. Do max strength lifts first. Plyometrics @ 30% 1RM second. Move fast. Rest 3+ mins.