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Ultimate Routine Blueprint

The document outlines an ultimate routine blueprint focusing on diet, exercise, grooming, and lifestyle for optimal health. It emphasizes a high-protein diet with specific foods, a structured exercise regimen including various training methods, and essential grooming practices. Additionally, it highlights the importance of posture, hydration, and mindset in achieving overall well-being.

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iiybiy336
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7 views1 page

Ultimate Routine Blueprint

The document outlines an ultimate routine blueprint focusing on diet, exercise, grooming, and lifestyle for optimal health. It emphasizes a high-protein diet with specific foods, a structured exercise regimen including various training methods, and essential grooming practices. Additionally, it highlights the importance of posture, hydration, and mindset in achieving overall well-being.

Uploaded by

iiybiy336
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

■ Ultimate Routine Blueprint

■ Diet & Nutrition (Priority Order)


• 2 Eggs daily (protein + testosterone support)
• 500ml milk daily (bone + muscle growth)
• 80g soybeans (boiled with black pepper)
• Moringa – 2 tbsp (minerals + hormones)
• Flax seeds, pumpkin seeds, chia seeds, almonds, watermelon seeds (micronutrients + omega
3)
• Eggshell powder (calcium for bone growth)
• Raw ginger + garlic + honey mix daily (testosterone + immunity)
• 1 lemon water daily (vitamin C, detox)
• 2 tomatoes + 1 onion + 1 green chilli daily (antioxidants + blood circulation)
• Avoid all junk food, processed sugar, cold drinks, fried food

■■■■■ Exercise & Training (Priority Order)


• Posterior suction hold / mewing / tongue posture – 24/7
• 15k steps walking (active lifestyle, fat control)
• Cycling – 30 min daily
• HIIT / Running sprints – 20 min
• Calisthenics practice – 30 min
• Spartan Training – 30 min calisthenics + 20 min boxing + 10 min core + 20 min strength
• Resistance bands + Dumbbell training (10–15kg adjustable)
• Grip strength training (daily max hold + gripper work)
• Hanging/latakna (for posture + spine decompression)
• Wall punches – 10 min (bone density + speed)
• Neck training – 20 min (strength + aesthetics)
• Leg training – 20 min (balance + growth)
• Foot strengthening exercises – daily
• Kegel exercise – 20 min (pelvic floor + testosterone support)
• Breathing practice + deep breathing – 20 min
• Deep voice exercise & shouting practice

■■■■ Face, Hair & Grooming


• Hair oiling (2–3 times per week) – coconut / castor / rosemary
• Skin care – wash face 2x/day, moisturize, sunscreen in sun
• Sleep – 7–8 hrs deep sleep (growth hormones + skin recovery)
• Hydration – 3L water daily
• Grooming – nails, haircut, beard trimming (when grows)

■ Posture & Lifestyle


• Sit, walk, stand, run, lay correctly (spine straight, shoulders back)
• Symmetry focus – avoid sleeping always on one side
• Mindset training – discipline > motivation

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