Non-negotiables
Protein — 200g daily
Miss protein, lose muscle.
Water — 1 gallon daily
1.5 gallons on training and drinking days.
Sleep — 7+ hours
Poor sleep kills the cut.
Steps — 8k minimum, 10k target
Walk Harvey morning + evening.
Morning protein — In first 2 hrs of waking
The morning smoothie is non-negotiable.
Celsius cap — 2/day max
Last one by 2pm.
Alcohol cap — 6 drinks/week
Vodka soda with lime is the default.
No liquid calories — Water, coffee, protein only
Except the morning smoothie and protein shakes.
Daily weigh-in — Every morning
After bathroom, before eating, in underwear.
Sunday check-in — Weigh, photos, measure
Review the week and meal prep.
Checkpoints
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