My favorite quote is "How you do one thing is

how you do everything," and it holds true. So

don't overlook the small things and ensure
you accomplish absolutely everything you set
out to do.

I want you to start having a 2-minute cold

shower every day for the next 90 days, first
thing when you wake up. This will compel you
to do something you don't want to do, and
over time, by repeatedly doing it, you will
build resilience and discipline that will flow
into other areas of your life.No cheat meals. I
don't care how much you crave them;
eliminate them from today onwards.

Getting shredded and building a strong

mindset are more important than junk food.
Now, get out there and conquer your mind
and body.

Regards, Jye
5:00AM - WAkUP

5:15AM - 600MLS WATER WITH A

PINCH OF ROCK SALT / BLACK
COFFEE

5:30AM - COLD SHOWER 2-5 MINUTES

6:00AM - FASTED CARDIO

7:30AM - MEAL 1

8:30AM - GET READY FOR THE DAY

9:15AM - 11:00AM DEEP WORK

11:15AM - MEAL 2

12:15PM - TRAIN

1:30PM - MEAL 3

2:30PM - 5:00PM DEEP WORK

3:00PM - MEAL 4

5:15PM - WALK

6:30PM - MEAL 5

8:30PM - BED

I
I want you to engage in medium-intensity
stairmaster workouts five times a week. These
sessions span 30 minutes, preferably in a
fasted state. However, if you're committed to
pushing your limits, I strongly advise
extending The Stairmaster's duration to 45
minutes or even an hour, with the goal of
conquering 200 to 250 floors within that time
frame.

When you opt not to train in a fasted state, I

highly recommend scheduling these
stairmaster sessions post-workout. If you've
already built a considerable amount of muscle
and are looking to maximize fat-burning, I
suggest a daily step count of 10,000 to 12,000
steps. Personally, I incorporate my step
sessions in the afternoon, and on my rest
days, I initiate them in the morning while still
in a fasted state. This strategy has given me
excellent results in my training regimen.
 1. Balanced Macronutrients: Aim for a well-balanced intake of macronutrients. This
typically means around 40% carbohydrates, 30% protein, and 30% healthy fats. Adjust
these percentages based on your specific needs and preferences.

2. Protein Intake: Protein is essential for muscle growth and repair. Consume lean protein
sources such as chicken, turkey, fish, lean beef, eggs, and plant-based options like tofu
and legumes.

3. Complex Carbohydrates: Choose complex carbohydrates like White rice, brown rice,
quinoa, sweet potatoes, and oats. These provide sustained energy and are less likely to
lead to energy crashes.

4. Healthy Fats: Incorporate healthy fats like avocados, nuts, seeds, olive oil, and fatty
fish. Fats are crucial for hormone production and overall health.

5. Adequate Fiber: Fiber is a crucial component of a balanced diet, promoting healthy

digestion and contributing to your overall health. To ensure you get enough fiber, focus
on incorporating high-fiber foods like fruits, vegetables, and whole grains into your meals.
Additionally, consider adding a fiber supplement to your daily routine, but be sure to
follow the recommended dosage. Combining both natural sources and supplementation
ensures you meet your daily fiber needs, supporting regularity and digestive comfort.

6. Hydration: Staying well-hydrated is crucial for overall health and muscle function.
Drink plenty of water throughout the day.

7. Meal Timing: Space your meals evenly throughout the day to maintain energy levels
and support muscle recovery. Consider eating smaller, frequent meals to avoid
overeating. I usually eat every 2.5-3 hours.

8. Calorie Surplus or Deficit: To gain muscle and achieve a Greek god physique, you'll
need a calorie surplus. To reveal your muscles, you'll need a calorie deficit for fat loss.
Adjust your calorie intake
based on your goals.

9. Supplements: Consider adding supplements like protein powder, creatine, and

branched-chain amino acids (BCAAs) to support muscle growth and recovery.

10. Avoid Processed Foods: Minimize or eliminate processed foods, sugary snacks, and
sugary drinks. These can lead to weight gain and hinder muscle definition.

11. Portion Control: Be mindful of portion sizes to avoid overeating. Use smaller plates
and utensils to help with portion control. This helps me when I'm in a caloric deficit I
usually eat out of small Tupperware containers to give the placebo effect of eating more
food than I actually have.

12. Mindful Eating: Pay attention to your hunger and fullness cues. Avoid eating out of
boredom or stress. Practice mindful eating to savor your food and prevent overeating.
I've also made the mistake in the past of eating food quickly because I was hungry. But if
you sit and enjoy your food it will delay the hunger cue.

13. Cheat Meals: While it's important to maintain a strict diet, incorporating occasional
cheat meals can help
you stay on track and make the diet more sustainable. Follow an 80/20 or 90/10 rule
where the
majority of your meals are clean, and you allow yourself occasional indulgences.

14. Track Progress: Keep a food diary or use a nutrition app to track your food intake. This
can help you make necessary adjustments to your diet.
 MONDAY

CABLE FLYS
WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 8 - 10

MACHINE CHEST PRESS

WARM UPSETS X 2
REPS X 12
WORKING SETS X 1
REPS X 10

INCLINE CHEST PRESS

WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 8-10

PECK DECK
WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 10
 TUESDAY

ASSISTED PULL UPS

WARM UPSETS X 2
REPS X 10
WORKING SETS X 1
REPS X 8 - 10

HAMMER STRENGTH ROW

WARM UPSETS X 3
REPS X 12
WORKING SETS X 1
REPS X 10

LAT PULL DOWN

WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 10-12

CABLE PULL OVER

WARM UPSETS X 2
REPS X 10
WORKING SETS X 1
REPS X 12
 WEDNESDAY

LEG EXTENSIONS
WARM UPSETS X 2
REPS X 10
WORKING SETS X 2
REPS X 12

BULGARIAN SPLIT SQUATS

WARM UPSETS X 3
REPS X 10
WORKING SETS X 1
REPS X 8-10

SEATED LEG CURL

WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 10-12

LEG PRESS
WARM UPSETS X 3
REPS X 10
WORKING SETS X 1
REPS X 10-12
 THURSDAY
STEPS: 10K
REST DAYS ARE AS CRUCIAL AS THE DAYS YOU ARE
IN THE GYM! WE WANT TO OPTIMIZE YOUR
RECOVERY AND ALSO BURN FAT. THAT'S WHY I'LL
BE GETTING YOU TO WALK 10,000 STEPS. START
WITH A MORNING WALK FOR 60 MINUTES. THEN
GO ABOUT YOUR NORMAL ROUTINE, AND YOU
SHOULD END UP WITH 10K STEPS BY THE END OF
THE DAY. IF YOU NEED TO GET THE REMAINING
STEPS IN, JUST DO AN AFTERNOON WALK. YOU
CAN GO OVER 10K STEPS IN A DAY.

WITH THIS, I WOULD RECOMMEND DOING THESE

ON YOUR SUNDAY REST DAY IF AVAILABLE TO
YOU:
COLD POOL RECOVERY
COMPRESSIONS PADS
FOAM ROLLING
STRETCHING
SPORTS MASSAGE
YOGA
 FRIDAY
MACHINE SHOULDER PRESS
WARM UPSETS X 2
REPS X 10
WORKING SETS X 2
REPS X 8-10

SIDE LATERAL RAISES

WARM UPSETS X 2
REPS X 10
WORKING SETS X 2
REPS X 12

FRONT LATERAL RAISE

WARM UPSETS X 2
REPS X 12
WORKING SETS X 2
REPS X 10-12

CABLE REAR DELT FLY

WARM UPSETS X 3
REPS X 10
WORKING SETS X 1
REPS X 10-12
 SATURDAY
37

CLOSE GRIP BENCH PRESS DUMBELL HAMMER CURL

WARM UPSETS X 2 WARM UPSETS X2
REPS X 12 REPS X 8-10
WORKING SETS X 1 WORKING SETS X1
REPS X 10 REPS X 10
MACHINE DIPS
39.4

WARM UPSETS X 1
REPS X 10
WORKING SETS X 2
REPS X 12
CABLE TRICEP PULLDOWN
WARM UPSETS X 2
Can add drop sets if
REPS X 10-12
necessary !
WORKING SETS X 2
REPS X 12
PREACHER CURL
WARM UPSETS X 3
REPS X 10-12
WORKING SETS X 1
REPS
BARBELL CURL
WARM UPSETS X 2
REPS X 10
WORKING SETS X 2
REPS X 12
 SUNDAY
MUST DO STEPS 10K
In the plan I've laid out, I
emphasize the importance of
incorporating rest days
strategically to optimize
overall fitness and well-being.
On designated rest days, such
as Sundays, it's essential to
prioritize activities that
facilitate recovery and
promote mental rejuvenation.
Consider integrating practices
like cold pool therapy,
utilizing compression pads,
engaging in foam rolling
sessions, performing targeted
stretching exercises. This will
boost your perfomance in the
gym and minimise future
injuries.