the PROTOCOL (Cliffnotes Version)

Okay since I get so much request. Here it is... I'm going to try and give you the quick and dirty of what I do on a daily basis and hopefully this will fill in some gaps. 

I break this into 3 parts: 

*** AIM *** 

Accelerated Failure (workout)
Intermittent Fasting (diet)
Mental Conditioning (mindset)

ACCELERATED FAILURE 

1. WHEN & WHAT - 3x a week for now. Going to change it to 2x per week when I'm in MAINTENANCE MODE.

• Monday - Chest & Abs Day
• Wednesday - Back & Abs Day
• Friday - Shoulders & HEAVY Ab Day
• NOTE: I hate leg day so I somehow incorporate that in there somewhere a little bit. 

2. HOW - So you already know about Failure and Beastmode. 

• Failsafe - I always take a muscle group to failure more than once. Maybe 2 or 3 Times. 
• Failsafe - I also do multiple exercises per muscle group. Example: 
• Chest 
• Incline - Free weights
• Decline - Smith machine
• Regular - Cables
• Dips
• Back
• Pull ups
• Wide grip pull down / Close grip pull down
• Seated Row
• Reverse situp machine (not sure if this is what it's called)
• Deadlift into a shrug (how I incorporate leg day somehow)
• Shoulders 
• Barbell raises
• Seated shoulder press
• Rear delts - backward cable flys
• Upside down push ups (for fun!)
• Abs (hard to explain, will put video of my ab routine up)
• Hanging leg raises
• Machine leg raises 
• Just a crap ton (as in weights) of sit ups! LOL! HEAVY & FAILURE!!!!

INTERMITTENT FASTING

1. WHEN - My eating window is from 3pm-6pm (give or take)

• Failsafe - Subtract 1 to 2 hours if you are going to eat unhealthy
• Failsafe - Shift your timeframe depending on event. ie... BBQ at noon so you shift your time from 12pm-3pm, etc...

2. WHAT - I eat anything, but with a caveat!

• Failsafe - MUST(No Negotiation!) eat a large serving of 3 things:
• Veggies
• Good Carbs
• Clean protein (if you can't have good protein, just get it in)
• NOTE: I don't drink protein shakes, so I eat all my nutrients. More fun that way!

3. HOW? - Pertains to no excuses. There are plenty of frozen foods that can be microwaved or cooked within minutes. Not to mention CHEAP! So no excuses on not being able to eat the 3 Requirements. Examples:

• Veggies
• Frozen Broccoli
• Frozen Asparagus
• Frozen Mixed Veggies
• Prepacked Salads 
• Ready washed greens (spinach etc..)
• Good Carbs
• Quick oatmeal (1 minute)
• Cereals (I eat Special K with protein)
• Brown Rice
• Quinoa
• Sweet Potatoes
• Protein
• Protein Bars (My dessert sometimes)
• Peanut Butter & Jelly (I added the jelly cause it's good)
• Cottage Cheese & Fruits (My sister got me hooked, but crushed pineapple with cottage cheese is awesome!)
• Eggs (there are microwavable gadgets that can cook your egg quickly)
• Canned Tuna
• Greek Yogurt
• Canned Beans

MENTAL CONDITIONING

The process that breaksdown your own self limitation.

Mental conditioning is probably the most important of all the three principles. Everything begins here and translates to how you overcome your own self doubt. There are 3 objectives that I recommend looking into. 

1. Get inspired - Everyone is inspired by different things. Finding the right and correct inspiration for you will determine how successful you are. 

2. Define you - Finding out what defines you will change the way you approach things. Finding your "One Word" and operate within that context can take you to higher level that you are looking for. 

For you that are wondering... my "One Word" is IMPROVEMENT. 


3. Practice gratitude - "When you are grateful, fear disappears and abundance appears." Practicing gratitude helps you enjoy the journey towards your destination. Allowing you present in the moment and allow yourself to live in the "now".   



4. Lastly selfishly reward yourself. Instead of doing things because you want to... replace the attitude by replacing those activities as a reward. By always placing a carrot in front of you it is so much easier to accomplish the task or behavior. Also as the difficulty goes up so does the carrot. Makes it very easy to complete being ripped by rewarding yourself a trip to the Bahamas. Trust me!   :) 

So that's it! The quick and dirty! Let me know if you need more elaboration? 

Also if this gives you any value... comment, like or share and I will keep on posting and sharing what I uncover in my journey.