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Morning Routine

The document outlines a morning routine plan from 6 AM to 11 AM aimed at boosting testosterone, improving stamina, supporting hair health, and building discipline. Key activities include waking up, exercising, a pre-workout meal, and focused work, with specific dietary recommendations and optional supplements. The plan emphasizes hydration, consistency, and avoiding junk food.

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19BCA037 Rithick
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7 views2 pages

Morning Routine

The document outlines a morning routine plan from 6 AM to 11 AM aimed at boosting testosterone, improving stamina, supporting hair health, and building discipline. Key activities include waking up, exercising, a pre-workout meal, and focused work, with specific dietary recommendations and optional supplements. The plan emphasizes hydration, consistency, and avoiding junk food.

Uploaded by

19BCA037 Rithick
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

Morning Routine Plan (6 AM – 11 AM)

Goal: Boost testosterone, improve stamina, support hair health, and build discipline.

6:00 AM – Wake Up

- Drink warm water

- Avoid phone for first 15 minutes

6:15 AM – Sunlight + Walk

- 15–20 minutes walking in sunlight

6:40 AM – Light Activity

- Stretching or mobility exercises

7:00 AM – Pre-Workout Meal

- 5 almonds + 2 walnuts

- 1 banana

7:30 AM – Gym Session

Workout Split:

- Day 1: Chest + Triceps

- Day 2: Back + Biceps

- Day 3: Legs

- Day 4: Shoulders + Core

Key Exercises:

- Squats, Push-ups, Bench Press, Pull-ups, Rows, Planks

8:45 AM – Cool Down

- Light stretching

9:00 AM – Breakfast (Post Workout)

- 4 eggs (boiled/omelette)

- 2 dosa/idli/chapati

- Peanut chutney

Supplements (Optional):

- Whey protein (if protein low)

- Omega-3 (if no fish intake)

- Zinc (if diet insufficient)


10:00 AM – Focus Work

- Start DSA / coding practice

11:00 AM – Continue productive work

Notes:

- Stay hydrated

- Keep consistency

- Avoid junk food

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