ANARCHY

A LITTLE

COACHING

OPTIMISED BUT LIMITED

MAXIMISE OUTPUT

Objective: Refine and optimise every variable for peak performance.

NUTRITION PROTOCOL

Core Principles

  • Track calories + macros

  • Protein: ~2g per kg bodyweight

  • Precision carb timing

  • High-quality food sources only

Daily Structure

Breakfast

  • Oats + protein + berries

Lunch

  • Lean protein + carbs + veg

Pre-workout

  • Fast carbs (banana) + protein

Post-workout

  • Protein + carbs

Dinner

  • Balanced meal

Intermittent Fasting (STRATEGIC OPTION)

At this level, fasting can help:

  • Improve consistency

  • Control calorie intake

  • Simplify routine

Recommended protocol:

  • One meal a day!

Example Meal:

  • Main meal - Thai Green Curry (Chicken, rice and vegetables)

  • Dessert - A nutrient-dense smoothie combining oats, mixed nuts and seeds, cocoa, EVO-T, and nut milk.

Key rule:

Still hit your protein + calorie targets

⚠️ Remove or reduce:

  • Ultra-processed foods

  • Excess alcohol

  • Sugary drinks

  • Micro plastics

From foods or supplements

  • Zinc → red meat, eggs

  • Magnesium → spinach, nuts

  • Boron → Prune Juice

  • B12 → Red meat

  • Vitamin D → salmon, sardines, trout, herring or mackerel.

  • Healthy fats → Nuts, seeds, coconut oil, salmon

Focus Nutrients

HBS - ELITE TRAINING PROGRAM

Workout Plan

  • Duration: 60–120 minutes

  • Sets & Reps: 8 sets total; 5–8 reps per exercise

  • Rest: 30–60 seconds between sets, the whole point is to get a sweat on, so push yourself!

STAGE ONE

  1. Cable Lat Pulldown (Single-Arm)

    • Setup: Attach a one-handed grip to the cable machine and set it above your head. Adjust the weight to a level where you can complete 8–10 reps.

    • Execution: Sit on the floor, grab the grip, and pull down while keeping your back straight. Perform 8–10 reps on one side, then switch to the other. Slowly sit up and return the handle to its original position.

    • Visual: An individual seated on the floor with one hand pulling the cable handle, focusing on controlled motion.

  2. Cable Tricep Pulldown (Palm-Up and Palm-Down)

    • Setup: Stand facing the cable machine and select a comfortable weight.

    • Execution: Perform 8–10 reps of tricep pulldowns with your palm facing up. Switch to the other arm and repeat. Then, repeat the process with your palms facing down.

    • Visual: A person standing upright, pulling the cable downward with focus on isolating the tricep.

  3. Kettlebell Shoulder Shrug (Both Hands)

    • Setup: Grab a kettlebell with both hands, arms fully extended, stand and complete an upright row.

    • Execution: Row upward as high as possible, hold briefly, and then slowly lower them. Perform 8–10 reps.

    • Visual: A lifter standing tall with a kettlebell, emphasising the shrugging motion.

  4. Dumbbell Bicep Curls

    • Setup: Hold a dumbbell in each hand with palms facing forward.

    • Execution: Perform 8–10 reps of bicep curls, keeping your wrists slightly lower than your fists while curling. Focus on slow, controlled movement.

    • Visual: A person curling dumbbells with elbows close to their sides, highlighting proper wrist positioning.

  5. Close-Grip Push-Ups (Max Out)

    • Setup: Place your hands close together beneath your chest in a push-up position.

    • Execution: Perform as many push-ups as you can with good form, keeping your elbows tucked close to your body for maximum tricep engagement.

    • Visual: A person in a push-up position, with hands close together and chest nearly touching the floor.

STAGE TWO

Progress to stage two once one has been completed

STAGE TWO

  • Sets & Reps: 8 sets total; 5–8 reps per exercise

  • Rest: 60-200 seconds between sets, the whole point is to complete each set consistently.

ROUTINE

  • Chest Super Set

    • Chest Press (Bench)

    • Z Bar arm curl

    • Shoulder shrug (plates)

STAGE Three

Progress to stage three once two has been completed

STAGE Three

  • Sets & Reps: 8 sets total; 5–8 reps per exercise

  • Rest: 60-200 seconds between sets, the whole point is to complete each set consistently.

ROUTINE

  • Shoulder Super Set

    • Chest Press (Rack)

    • Deadlift

    • Shoulder shrug (plates)

STAGE four

Progress to stage four once three has been completed

STAGE four

  • Sets & Reps: 5 sets total; 5–8 reps per exercise

  • Rest: 60-200 seconds between sets, the whole point is to complete each set consistently.

ROUTINE

  • Close Grip Back Row

STAGE five

Progress to stage four once three has been completed

STAGE five

  • Sets & Reps: 5 sets total; 5–8 reps per exercise

  • Rest: 60-200 seconds between sets, the whole point is to complete each set consistently.

ROUTINE

  • Vertical Leg Press

  • Weightless calve raises (max out reps)

ALTERNATIVELY

  • 10min on the stair climb machine

RECOVERY

  • Sleep: 7–8 hours minimum

  • Fixed sleep/wake time

  • Reduce screen before bed

  • Stress management

  • Recovery days programmed

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  • Turmeric

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  • Cocoa

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  • Pink Himalayan Salt

    Contains essential minerals that support hydration and muscle function, improving physical stamina*

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MENTAL CONTROL PROTOCOL

(FOCUS • RESET • PERFORMANCE)

OPTIMISED BUT LIMITED

But your ability to control your mind directly impacts:

  • Energy

  • Focus

  • Decision-making

  • Consistency

If your mind is scattered, your output will be too.

  • Step 1: Position

    Sit upright (not lying down)

    Feet flat, shoulders relaxed

    No distractions

  • Step 2: Breathing Control

    Inhale through nose (4 seconds)

    Hold (2 seconds)

    Exhale slowly (6 seconds)

    Repeat for 2–3 minutes

  • Step 3: Focus Training

    Focus only on your breath

    When your mind drifts (it will), bring it back

    This builds:
    👉 Mental discipline
    👉 Focus control

  • Step 4: Reset (Final 2 minutes)

    Ask yourself:

    What actually matters today?

    What is the one thing I must execute?

    Lock in.

PERFORMANCE BENEFITS

Consistent use improves:

  • Focus duration

  • Stress control

  • Emotional regulation

  • Decision-making

TESTOSTERONE

  • Testosterone a complete guide

    A complete guide on everything you need to know about testosterone.

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  • Easy read guide on testosterone

    Easy guide to testosterone and actionable steps on improving.

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  • boost testosterone with weight training

    A complete guide, actionable steps and a weight training program to boost testosterone

    READ MORE
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