Your Day, Dean

Your first four days

Thu 5
Morning Movement, then Upper 1.Walk to the Country Club at 2:00.
Fri 6
30-minute walk.Flat and easy. No gym.
Sat 7
Upper 3 at the big gym.If it's shut for the refit, go to the Country Club.
Sun 8
Morning Movement, then your check-in.Waist and photos today. Put next week's gym times in your calendar.

Start now, every day: protein before coffee, all your food in the tracker, 6,000 steps.

Every week from Monday 9 November. Tap today.

Monday

7:00
Up. Bathroom, then the scale.
7:30
Protein, then coffee.Huel works. Say it into the food tracker.
8:00
Work block, 90 minutes.One job until it's finished. Then a 10-minute walk and water.
10:00
Work block, 90 minutes.Same again.
12:00
Lunch, protein first.Log it.
2:00
Walk to the gym. Upper.Phone off. Your one to push is the lat pulldown.
3:00
Walk home. Voice note to me.What felt good, what didn't.
3:30
Shower. Work until 5:00.
Evening
Dinner, protein first.Log it, plus anything you missed today. Bed at your usual time.

Tuesday

7:00
Up. Bathroom, then the scale.
7:10
Morning Movement, outside.10 minutes in the yard. Tap it to see the four moves.
7:30
Protein, then coffee.Say it into the food tracker.
8:00
Work block, 90 minutes.One job until it's finished. Then a 10-minute walk and water.
10:00
Work block, 90 minutes.Same again.
12:00
Lunch, protein first.Log it.
2:00
20-minute walk.This is where the steps come from today.
2:30
Work until 5:00.Break it up the same way.
Evening
Dinner, protein first.Log it, plus anything you missed today. Bed at your usual time.

Wednesday

7:00
Up. Bathroom, then the scale.
7:30
Protein, then coffee.Say it into the food tracker.
8:00
Work block, 90 minutes.One job until it's finished. Then a 10-minute walk and water.
10:00
Work block, 90 minutes.Same again.
12:00
Lunch, protein first.Log it.
1:45
Drive to the big gym. Lower.Phone off. Keep the machines light to start.
3:00
Voice note from the truck.Tell me how the right leg felt.
3:30
Shower. Work until 5:00.
Evening
Dinner, protein first.Log it, plus anything you missed today. Bed at your usual time.

Thursday

7:00
Up. Bathroom, then the scale.
7:10
Morning Movement, outside.10 minutes in the yard. Tap it to see the four moves.
7:30
Protein, then coffee.Say it into the food tracker.
8:00
Work block, 90 minutes.One job until it's finished. Then a 10-minute walk and water.
10:00
Work block, 90 minutes.Same again.
12:00
Lunch, protein first.Log it.
2:00
20-minute walk.This is where the steps come from today.
2:30
Work until 5:00.Break it up the same way.
Evening
Dinner, protein first.Log it, plus anything you missed today. Bed at your usual time.

Friday

7:00
Up. Bathroom, then the scale.
7:30
Protein, then coffee.Say it into the food tracker.
8:00
Work block, 90 minutes.One job until it's finished. Then a 10-minute walk and water.
10:00
Work block, 90 minutes.Same again.
12:00
Lunch, protein first.Log it.
2:00
30-minute walk.Flat and easy. No gym today.
2:30
Work until 5:00.Close out the week's jobs.
Evening
Dinner, protein first.A night out still gets logged.

Saturday

8:00
Up. Bathroom, then the scale.
8:30
Protein, then coffee.Say it into the food tracker.
10:00
Drive to the big gym. Full Body.Phone off.
11:15
Voice note from the truck.What felt good, what didn't.
12:30
Lunch, protein first.Log it.
Afternoon
Get out of the house once.A walk counts. The football can wait 20 minutes.
Evening
Dinner, protein first.Log it, plus anything you missed today.

Sunday

8:00
Up. Bathroom, then the scale.
8:10
Morning Movement, outside.10 minutes in the yard. Tap it to see the four moves.
8:30
Protein, then coffee.Say it into the food tracker.
Morning
Your check-in, in the app.Waist and photos on 8 and 22 November.
12:30
Lunch, protein first.Log it.
Afternoon
Plan the week.Monday, Wednesday and Saturday gym times go in your calendar with alerts.
Evening
Dinner, protein first.Log it, plus anything you missed today. Bed at your usual time.

The times are a guide. If a customer needs you at 2:00, go later the same day. Missed it altogether? Leave it and pick up the next one.

Tuesday, Thursday and Sunday. Ten minutes in the yard, phone inside, before any food or coffee.

Walk, 5 minutes. Easy pace with the sun on your face.
Chair squat, 2 sets of 8. Sit down to a patio chair under control and stand back up. Keep a hand on something solid if you want it.
Wall slide, 2 sets of 8. Back against a wall, elbows bent, backs of your hands on the wall. Slide your hands up to head height, no higher, then back down.
Chest opener, 2 sets of 8. Arms out wide at shoulder height, bring them together in front of you, open them back out.

Then protein, then coffee. Three mornings a week is the goal for now. When it feels easy we go to four, then five.

2,000calories a day

120 gprotein a day

6,000steps a day

3 + 3gym sessions and morning movements a week

Three protein-forward meals. Protein goes on the plate first and the rest fits around it.
Log every day, by voice. Everything goes in the food tracker in the app, seven days out of seven, bad days included.
Use the food scale at home. It's already on the counter.
Keep your creatine going.
Need ideas? Your eating cheat sheet.

Sharp pain in the leg, hip, back or shoulder: stop that exercise and message me.
Chest pain, dizziness or shortness of breath: stop and get medical help straight away.

Saturday: Full Body at the Planet Hollywood gym before you go out.
Meals: protein first, then enjoy yourself. Eating-out guide.
Book our call for the week of 16 November. We'll finish the Vegas plan on it.