Daily Routine

The structure behind the training: wake time, work blocks, training windows, meals, and recovery.

Schedule

Daily Schedule Framework

This is the typical weekday cadence I follow. Real life happens, but the anchor points stay consistent: early wake, one main training block, and intentional recovery.

Time	Block	Notes
05:00 – 06:30	Wake, hydration, first meal, HRV / readiness check	Welltory + Ultrahuman ring, light mobility if needed.
06:30 – 08:00	Primary training window	Run, HYROX session, or strength depending on the plan.
08:00 – 18:00	Breakfast / Workday /Lunch	Movement breaks, walking, light mobility as needed.
18:00 – 20:00	Evening meal & decompression	Walking, stretching, low-stress time.
21:00 – 05:00	Sleep	Target 7.5–8.5 hours; prioritize quality.

Meal Plan & Macros

A static framework you can tweak as training blocks change. Each day hits target protein, supports recovery, and keeps energy stable.

Nutrition

Sample Daily Meal Structure

Use this as a template. Each meal and snack is built around protein first, then carbs to support training, and healthy fats to support hormones and recovery.

Meal	Time	Example	Macros (approx)
Meal 1 – Breakfast	06:15	1 cup oats, 1 scoop whey protien, 1/2 cup berries, 1 tbsp almond butter, 3 eggs	~ P: 42g C: 55g F: 22g
Snack 1	09:30	Whey protien shake	~ P: 26g C: 4g F: 1g
Meal 2 – Lunch	12:30	7 oz Chicken and 1/2 cup Rice with 1 cup Green veggie	~ P: 55g C: 55g F: 22g
Snack 2 / Pre-training	16:00	Greek Yogurt	~ P: 17g C: 8g F: 0g
Meal 3 – Dinner	18:00 - 18:30	6 oz Salmon, 4 oz sweet potato, 1 cup asparagus	~ P: 34g C: 23g F: 0g

Hydration Schedule

Consistent hydration supports recovery, heart-rate stability, and metabolic efficiency — especially during early morning training and high-volume HYROX weeks.

Hydration

Daily Hydration Strategy

This schedule keeps fluids steady throughout the day instead of relying on large, infrequent intakes. Maintaining a stable hydration pattern reduces heart rate drift, improves VO₂ efficiency, supports electrolyte balance, and helps manage recovery and sleep quality — especially for athletes training twice a day or combining strength with endurance work.

Timing	Amount	Notes
Wake	12 oz	Start the day with immediate rehydration after overnight fluid loss.
Breakfast	12 oz	Supports digestion and morning energy.
Training	12 oz	Slow sipping during warm-up and early intervals.
Post-workout	12 oz electrolytes	Replace sodium, magnesium, and potassium to stabilize HRV and recovery.
Afternoon	24 oz	Maintains hydration through the workday; prevents late-day fatigue.
Evening	12 oz	Light hydration to support sleep without disrupting it.

Supplements

The support stack behind recovery, sleep, and performance — kept simple and consistent.

Supplements

Daily Supplement Protocol

This is the static baseline. Dosages may be adjusted based on bloodwork, recovery, and training load.

Supplement	Timing	Dosage	Purpose
Creatine Monohydrate	Daily (any time)	5 g	Strength, power, recovery.
Vitimin D3	Per label	5000 IU	Muscle preservation & recovery.
Vitimin K2	Per label	100 mcg	Muscle preservation & recovery.
Electrolytes	During / after training	1890 mg	Hydration, cramps prevention.
Omega-3 / Fish oil	With meals	2 g	Inflammation, heart health.
Sleep support Magnesium Glycinate	Evening	420 mg	Sleep quality & nervous system downshift.