Diet & Exercise — Quick Start Guide

DIET &
EXERCISE
GUIDE

Health starts within. The actions you take daily compound on each other over time. Real change comes from values, not purchases.

Part 01 — Rest & Recovery

REST &
RECOVERY

Sleep
The Foundation
  • Consistent sleep schedule — same time every night
  • Hours before midnight are the most restorative
  • Build a nightly wind-down routine to cue your brain
  • No screens or food for 1 hour before sleep
  • Cool, dark room for maximum sleep quality
Active Recovery
Daily Movement
  • Walk daily — the most underrated recovery tool
  • Yoga, light swimming, and stretching increase HRV
  • 10–15 min breathwork increases blood flow to fatigued muscles
  • HRV (heart rate variability) = your body's recovery metric
Breathwork — Breath Control Protocol
Breath Control
  1. Sit with good posture
  2. Inhale through nose — 6 to 8 seconds
  3. Pause — 2 seconds
  4. Exhale through nose — 8 to 10 seconds
  5. Pause — 2 seconds
  6. Repeat for 5–15 minutes
Breathing While Training
Never Hold
  • Breath-holding during exercise causes hernias, muscle pulls, burst blood vessels
  • Allow deep, concentrated breaths to fuel each movement
  • Stay conscious of your breath at max effort
FUEL · MOVE · RECOVER · REPEAT
Part 02 — Diet

DIET &
FUEL

−500
Calories per day below TDEE to cut weight
+500
Calories per day above TDEE to gain weight
8–12
Weeks minimum to stick to your chosen meal program before evaluating
8PM
Start of the nightly fast. No food after this point
Calorie Target Calculator
My TDEE
Daily Target
—calories / day

Search "Total Daily Energy Expenditure calculator" to find your TDEE

Part 02 — Grocery List

GROCERY
LIST

Meats
  • Sardines, Tuna, Salmon, Mackerel (in water)
  • Chicken Breast / Thighs
  • Ground Turkey
  • 90%+ Lean Ground Beef
Fruits
  • Apples, Berries, Bananas, Cherries
  • Dates, Papaya, Mango, Tangerines
  • Grapes, Pomegranates, Avocado
  • Fruits = Fiber + Micronutrients
Fiber + Carbs
  • Sweet Potato, Broccoli, Celery
  • Green Beans, Snap Peas
  • Black Beans, Chickpeas, Lentils
  • Rice, Oats, Quinoa
  • ★ Probiotic: Kimchi, Sauerkraut
Dairy
  • Eggs (free range if possible)
  • Nonfat Plain Greek Yogurt or Skyr
  • Low-fat Plain Cottage Cheese
Herbs, Spices, Sweets
  • Paprika, Cinnamon, Cumin, Black Pepper
  • Basil, Thyme, Mint, Dill
  • Raw Honey
  • 90%+ Dark Chocolate
  • Seasoning Mixes
Hydration
  • Filtered water — first priority
  • No sugar-based electrolyte drinks
  • Glass or metal containers only
  • Avoid plastic bottles (microplastics)
Part 02 — Meal Programming

DAILY
EATING ROUTINE

Wake Up
→ 12PM
Fast Window
Water · Black Coffee · No food
12PM
→ 2PM
First Meal
High-volume foods · Largest meal of the day
2PM
→ 4PM
Snacks
Fruits · Vegetables · High fiber · Low calorie
4PM
→ 6PM
Second Meal
Flavorful spices and herbs · Hydrate with this meal
6PM
→ Bed
Snacks + Fast
High fiber · Limit before bed · Fast begins 8PM
For All Diet Types
Universal Rules
  • Consume fiber daily
  • Fulfill your vitamin and nutrient goals
  • Avoid preservatives, additives, and chemical fillers
  • Eat to live — do not live to eat
  • No single "correct" diet exists — eat what works for your body
Sweets & Treats
Moderation
  • Reserve treats for special occasions or one cheat day per week
  • Daily craving management is part of the process
STRENGTH · ENDURANCE · FORM · CONSISTENCY
Part 03 — Exercise

WEEKLY
PROGRAM

Kettlebell Circuit

40/20 Split — 40s work / 20s rest · 4 Rounds per circuit
No background: 5–10 lbs · Background: 10–20 lbs · Increase +5 lbs every 2–3 weeks

Weights

2× to failure = weight that fails you in 5–8 reps
Lighter than your ego. Focus on form. Form = progress.

EMOM Calisthenics

Find failure · Take 50% · 10-min timer · Perform at each minute
Ex: Max pushups = 20 → 10 pushups every minute × 10 min

Kettlebell Circuit
40/20 Split · 4 Rounds
  • Squat to Shoulder Press
  • Halos
  • Rotational Lunges
  • Uppercuts
Weights
2× to failure
  • Pull-ups
  • Curl-ups
  • Front-Delt Barbell Raise
  • Shrugs
  • Bent-Over Row
  • Oblique Leans
  • EZ Bar Curls
  • Forearm Curls
  • Hammer Curls
EMOM
Every Minute On The Minute · 10 min
  • Pushups
  • Pullups
Kettlebell Circuit
40/20 Split · 4 Rounds
  • Upper Chest Press
  • Shoulder Press to Tricep Extension
  • Bicep to Chest Lift
  • Cross Body Lifts
Weights
2× to failure
  • Dips
  • Overhead Tricep Extension
  • Chest Flies
  • Skull Crushers
  • Kettlebell Pullover
  • Hanging Leg Raises
  • Oblique Leans
EMOM
Every Minute On The Minute · 10 min
  • Dips
  • Pushups
Kettlebell Circuit
40/20 Split · 4 Rounds
  • Halo Lunges
  • Curtsy Lunges
  • Squat Press Out
  • Squat to Shoulder Press
Weights
2× to failure
  • Oblique Leans
  • Hanging Leg Raises
  • Dumbbell RDL
  • Dumbbell Split Squat
  • Back Squat
  • Calf Raises
EMOM
Every Minute On The Minute · 10 min
  • Curl-ups
  • L-Sit Pullups
Kettlebell Circuit
40/20 Split · 4 Rounds
  • Uppercut with High Lift
  • Shoulder Press to Tricep Extension
  • Shoulder Lifts
Weights
2× to failure
  • Dips
  • Overhead Tricep Extension
  • Skull Crushers
  • Hammer Curls
  • Forearm Curls
  • Front-Delt Barbell Raise
  • Shoulder Press
EMOM
Every Minute On The Minute · 10 min
  • Dips
  • Pushups
DAY 1
0 / 0
KETTLEBELL CIRCUIT
ROUND 1 / 4
Squat to Shoulder Press
WORK
40
sec
Weekly Structure

WEEKLY
SCHEDULE

MON
DAY 1
Pull / Back
Shoulders
TUE
DAY 2
Push / Chest
Triceps
WED
RUN
Run #1
+ Walk
THU
DAY 3
Legs
Core
FRI
DAY 4
Shoulders
Arms
SAT
RUN
Run #2
Long / Easy
SUN
REST
Walk
Breathwork
Run Day
Wednesday — Mid-Week Run
Run Day
After Day 4 — What to Do

Take at least one full rest day before cycling back to Day 1. The 4-day program is not meant to run consecutively without break. Saturday's run fills the gap naturally — then Sunday is full rest, and you restart Day 1 on Monday. Active recovery (walking, breathwork) is appropriate on rest days. More training is not always better.

Daily Use

DAILY
CHECKLIST

Morning / Lifestyle

  • Drink water upon waking
  • Black coffee only (fasting window)
  • No food until noon
  • 10–15 min breathwork
  • Daily walk (active recovery)
  • Complete training session OR run (<1 hour)
  • Hydrate consistently throughout day
  • Consume fiber with meals
  • Stop eating by 8PM
  • No screens 1 hour before bed
  • No food 1 hour before bed
  • Sleep in cool, dark room

Key Principles

Consistency

Choose your meal program and training program. Execute for 8–12 weeks minimum before assessing results.

Form Over Ego

Pick lighter weights than you think you need. Focus on form. Progress in form is progress in strength.

Sleep First

Most calories burn during sleep. Sleep is the foundation. No training protocol overrides poor sleep.