7:00 Alarm → feet on floor immediately. No snooze.
7:02 500ml water — dehydration from sleep hits focus hard
7:05 5-min stretch or step outside — even the doorstep counts
7:10 High-protein breakfast: 3 eggs + Greek yogurt = 40g
7:40 Phone allowed from here. Not before.

09:00–11:00 Deep work — Slack & email off
11:00–12:30 Meetings, collaboration, client calls
12:30–13:30 Lunch (high protein) + walk outside
13:00 ← Last caffeine. Hard cutoff.
13:30–17:30 Reactive work, emails, comms
17:30 Write tomorrow's top 3 tasks → leave

21:00 No more alcohol (if not yet AF)
22:00 Phone down → dim lights → no screens
22:10 Write tomorrow's 3 tasks in a notebook
22:30 Lights out. 7am alarm set.

Push (Mon): Bench press · Overhead press · Incline DB · Tricep pushdown
Pull (Wed): Lat pulldown · Seated cable row · DB curl · Face pull
Legs (Fri): Squat · Romanian deadlift · Leg press · Calf raise

First 2 weeks: build the habit, not the weight. Go easy.

Daily: 160–180g protein · ~2,000 kcal total
3 eggs = 18g · 150g chicken = 45g · 200g Greek yogurt = 20g
185g tuna tin = 44g · 250g cottage cheese = 28g · Whey scoop = 25g