Monday Schedule (May 19, 2025)

Daily streaks: #Practice #Cook #Soak #Stretch #Core #Cycle #Black #Vitamins #Study #PT #Taekwondo #Cut #Finish #Walk #Journal #Read #Clean #Drink

Key activities: Morning workout (0600), Drive Momo to school (0815-0915), Office meetings (0930-1700), Taekwondo (1800), Swimming (1930)

Daily Schedule (Military Time)

• 0530 - Wake up

• 0535-0550 - Morning ritual #Drink

  • Morning sunlight exposure (10-15 minutes)
  • Hydration (16oz water with electrolytes)
  • Core supplement stack #Vitamins
    • Fish oil (2-3g EPA+DHA)
    • Curcumin (1125mg, first half)
    • Multivitamin

• 0550-0650 - Morning workout #Cycle

  • Indoor trainer session
  • Zone 1-2 (60-70% max HR)
  • Focus on endurance building

• 0700-0730 - Post-workout meal #Cook #Black #Drink

  • Protein breakfast (30-40g)
  • Black coffee
  • Hydration (16oz)
  • L-Tyrosine (500mg)
  • Rhodiola Rosea (250mg, first half)

• 0730-0815 - Shower and prepare for day

• 0815-0915 - Drive Momo to school

• 0915-0930 - Arrive at HQ

• 0930-0945 - Stand-up check-in #Walk

• 0945-1200 - Morning work

  • 1005 - 1:1 Nick & Bryson #Walk
  • 1030 - Weekly Inventory Meeting
  • 1100 - Manufacturing Weekly
  • 1130 - Wilson’s Wedding Event
  • Schedule blood panel #Finish
  • Mid-morning snack #Drink

• 1200-1300 - Lunch break #Walk #Study

  • Meal sequencing: protein and fiber before carbs
  • 15-min walk (minimum 1km)
  • Duolingo Japanese practice
  • Hydration (24oz water)

• 1300-1500 - Afternoon meetings

  • 1300 - Weekly Slot Table Review
  • 1330 - Richland Electrical Engineer Sync
  • 1400 - EE Weekly

• 1500-1700 - Late afternoon meetings and work #Walk #Drink #Clean

  • 1500 - Software Team Meeting
  • 1600 - Paul Team
  • L-Theanine (200mg)
  • Continued hydration (tracking toward 120oz daily)
  • Movement breaks between meetings

• 1700-1730 - Commute home

• 1730-1755 - Evening meal + prep for Taekwondo #Cook

  • Protein-focused dinner with carbs for activity
  • Curcumin (1125mg, second half)
  • Boswellia Serrata (500mg, first half)
  • Rhodiola Rosea (250mg, second half)

• 1800-1900 - Taekwondo Class #Taekwondo #Core #Stretch

  • Modified practice (upper body focus)
  • Knee protection (avoid high-impact)
  • Core exercises
  • Stretching during cool-down

• 1900-1930 - Quick transition to pool

• 1930-2015 - Swimming session

  • Upper body technique with minimal kick
  • ~1500m, primarily Zone 1-2
  • PT exercises during cooldown #PT

• 2015-2030 - Hot tub soak (15 minutes) #Soak

• 2030-2045 - Guitar practice (15 minutes) #Practice

• 2045-2100 - Final hydration and preparation for sleep #Drink

• 2100 - Digital sunset (screen cutoff) #Cut

• 2100-2120 - Journaling #Journal

  • Day One entry
  • Gratitude points
  • Tomorrow planning

• 2120-2200 - Wind-down protocol #Read

  • Blue light management
  • Temperature regulation
  • Boswellia Serrata (500mg, second half)
  • Magnesium glycinate (300-400mg)
  • Reading on Kindle

• 2200 - Lights out

Preparation for Tuesday

• Set out workout clothes for morning SSP workout (6:00-6:50 AM)
• Prepare morning supplements
• Early bedtime recommended due to 6:00 AM SSP session

Notes

• Maintain sobriety throughout the day #Clean
• First day implementing 8-10 hour feeding window (0700-1700)
• Track morning HRV as baseline for week
• Focus on hydration: target 120oz total #Drink
• Schedule blood panel appointment #Finish