Daddywellness

Spring Cut
 Nutrition
• 500 calorie deficit per day
• [Link]
• Use my fitness pal and a food scale to track calories
• Intermittent Fasting 16 hours and eating for an 8-hour
window
GROCERY HAUL

The Golden Protein Fats Veggies

Foods
• Chicken Breasts • Avocados • Shredded Lettuce
• Canned Tuna • Parmesan • Pickles
• Ground Beef • Goat Cheese • Beets
• Ground Turkey • Olive Oil • Arugula
• Whole Eggs • Ghee • Onions
• Egg White Cartons • Pure Butter • Tomatos
•
•
Greek Yogurt
Beef Jerky
Carbs •
•
Mushrooms
Bell Peppers
• Nitrate Free Bacon • White Jas Rice
• Rotisserie Chicken • Rice Cakes
• Smoked Salmon • Raw Honey
• Wild Caught Salmon • Every fookin fruit
• Steaks • Blueberries
• Strawberries
• Bananas
• Watermelon
• Sweet Potatoes
• Sourdough Bread
PUSH
PUSH/ PULL/LEGS
Workout Splits
(classic routine) E V E R Y O T H E R D AY

WO R KO U T 1
• Machine Chest Fly's Warmup 2 sets 15 reps • Incline Machine Press: 5-6, 6-7,
• Incline Machine Chest Press 3 sets 6-8 reps 7-8 (reverse pyramid+ 2 warmup sets)
• DB seated shoulder press 4 sets 8-10 reps • Flat Dumbbell Bench Press: 8-10, 10-12 (reverse
• High to low cable crossover 3 sets 10-12 reps pyramid)
• DB side lateral raises 4 sets 12-15 reps • Incline Dumbbell Curls: 6-8, 6-8, 6-8 (reverse pyramid) Reverse Pyramid Training (RPT)
• Rope Hammer Curls: 8-10, 10-12 (reverse pyramid)
• Rope triceps extensions 3 sets 8-10 reps • first set of a given exercise is
• Wide grip pull ups to failure 3-4 sets
• Rear delt flys 3 sets 12 reps • 20 minute Stairmaster @ zone 2 BPM
performed with the heaviest
• 20 minute Stairmaster @ zone 2 BPM weight. Each subsequent set is
• 5-10 min warmup WO R KO U T 2 performed with a lighter weight
PULL • Quality reps> • Bulgarian Split Squats: 6-8, 6-8, 6-8 (reverse pyramid) but for higher reps.
• Wide grip pull ups to failure 3 sets + 30 sec hangs • Rest every 3 days • Romanian Deadlifts: 6-8, 6-8, 6-8 (reverse pyramid)
• Single arm cable low row 3 sets 6-8 reps • Stay dialed • Leg Extensions: 10-12, 10-12, 10-12 (reverse pyramid)
• Wide grip pull downs 2 sets 8-10 reps • Hanging Weighted Knee Raises: 3
• sets of 8-15 Rest-pause training
• Chest supported machine row 4 sets 6-8 reps
• 20 minute Stairmaster @ zone 2 BPM • High-intensity bodybuilding
• Bent over db flys 2 sets 10 -12 reps
technique that involves taking a
• 20 minute Stairmaster @ zone 2 BPM WO R KO U T 3 short rest after reaching failure
LEGS • Seated DB Shoulder Press: 6-8, 6-8, 8-10 (reverse during a lifting set, and then
pyramid) beginning the lift again to get a
• 5 min backwards walk 8 incline 2 speed • Chinups: x failure 3-4 sets few more reps
• Barbell back squats 3 sets 6-8 reps • Seated Cable Rows: 8-12, 8-12 (reverse pyramid)
• Bulgarian split squats 3 sets 6-8 reps • Triceps Rope Pushdowns: 8-10, 10-12,
• Leg extensions 4 sets 10-12 reps • 10-12 (reverse pyramid)
• Machine glute curls 3 sets 8-10 reps • Lateral Raises: 4-5 sets 8-10 reps
• 20 minute Stairmaster @ zone 2 BPM • Rear delt flys 3x10-12
• 20 minute Stairmaster @ zone 2 BPM
 • C R U S H 6 D AY S A W E E K A N D S E N D 1 D AY P E R W E E K
• 6 / 7 = 8 5 % W H I C H I S E N O U G H T O M A K E G R E AT P R O G R E S S
• 5/ 7 = 7 1 % W H I C H W I L L Y I E L D S H I T F U C K I N G S LOW G A I N S

What an 85% week looks like?

The 6 for 7 rule
BALANCING SOCIAL LIFE + GETTING JACKED
• Y O U D O N ' T N E E D T O H A V E A S E T D A Y T O G O O U T , O N LY G O O U T
WHEN THE SEND IS 100% WORTH IT
• 0 M A R G I N O F E R R O R AVA I L A B L E D U R I N G W E E K D AY S
• SLEEP 8 HOURS
• H I T YO U R C A LO R I E D E F I C I T
• LIFT WITH MAXIMUM EFFORT AND PURPOSE
• SPEND 30 MINUTES OUT DOORS
• D R I N K P L E N T Y O F WAT E R
• DO NOT SKIP CARDIO
• S TAY AWAY F R O M J U N K / P R O C E S S E D F O O D S
• E A T L E S S O N T H E D A Y Y O U P A R T Y A N D H E A V I LY H Y D R A T E T O
SPEED RECOVERY
• S TAY A C T I V E T H E D AY A F T E R PA R T Y I N G D O N ' T M A R I N AT E
• E N J O Y O N E R E F E E D D AY P E R W E E K H AV E 6 0 0 + C A LO R I E S
• W H AT E V E R YO U C A N D O WA L K I N G S I T T I N G D O W N D O I T
 • General Health
• Elderberry Gummies
• Vitamin D
• Zinc
• Magnesium

Supplements
• B Complex
• Electrolytes (Santa Cruz or Ekkovision or LMNT)
• Workout Supplementation
• Pre-workout (10k L citrulline + 200mg caffeine)
• Whey Protein
 • Importance of rest days
• Sleeping
• Boozing

Action
Items
Falcon Brainwash
• Step 1: Find quiet space and discover your WHY factor through a internal solo conversation with
your self
• Step 2: Spend 10 minutes asking your self WHY you want to get in shape really understand your
driving factor
• Step 3: Write down all the reasons why you want to accomplish this goal then summarize the
reasons into a purpose statement
• Step 4: Take your purpose statement (2-3 sentences) leave it at your nightstand and read it
every night/ morning for the first month
Bulletproof Mindset Reminders
• These are phrases I like to repeat to myself anytime I feel shit gets hard
1. If it's not hard its not rewarding (when training with intensity and
focus)
2. Discomfort = Progress (when you get hungry and need to hit deficit)
3. Try fucking harder (when the ego and soft mind attacks)
4. Better to be consistently good then occasionally great (patience)