Daily Routine

13 November 2017 – 31 December 2017

Purpose: Build on the successes and lessons learned from the baselining cycle.

*Note – I intended for the previous cycle to end on 31 October, but I got buried under work and life and didn’t want to start a new routine without having written this up. I continued the previous routine (aside from all the damned Halloween candy) through today.*


  • Starting weight (lbs): 154.8
  • Starting Body fat %: 14.4 (22.3 lbs)
  • Starting lean mass (lbs): 132.5



  • 10:30pm – 6:00am



  • Intermittent fasting (18/6). Meal 1 – around noon, mostly animal protein and whatever fat comes along with it.
  • Feed for 6 hours, some carbohydrates allowed for dinner and near the end of the feeding window.
  • Not tracking macros.
  • Not counting calories.
  • Eating until satiated.


  • 1 gallon of water per day.
  • Less caffeine.
  • Focus on getting more protein.

Cold exposure:


  • Daily 5 minute cold showers in the morning.
  • Ice Vest – At least 30 minutes before bed.




  • Creatine – 10mg to load, then 5mg maintenance.



  • Three times per week, 20 minute kettlebell routine as follows: 5 reps of each kettlebell deadlifts, pushups, kettlebell swings, pushups, kettlebell high pull, pushups, kettlebell goblet squats, pushups. Repeat as many times as possible in 20 minutes, don’t die.

**If you’re interested in seeing previous routine cycles, they’re all archived here.**

Daily Routine Routine Archive Self Improvement


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