ANARCHY

A LITTLE

COACHING

INCONSISTENT PERFORMANCE

BUILD STRUCTURE & CONTROL

Objective: Eliminate inconsistency and create predictable performance.

NUTRITION PROTOCOL

Core Principles

  • Eat at consistent times daily

  • Protein: 1.6–2g per kg bodyweight

  • Carbs timed around training

  • Reduce random snacking

Daily Structure

Breakfast

  • Oats + protein + berries + EVO-T

Lunch

  • Lean protein + carbs + veg

Pre-workout

  • Fast carbs (banana) + protein

Post-workout

  • Protein + carbs + EVO-T + FOCUS

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 + FOCUS 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

PROGRAM A - TRAINING PROGRAM

Focus: Progressive overload + structure

4x per week – Upper / Lower Split

Upper

  • Bench press – 4x6–8

  • Rows – 4x8

  • Shoulder press – 3x10

  • Bicep curls\Tricep Rope Pull Down (Super Set) 5×8

Lower

  • Squats – 4x6–8

  • Romanian deadlifts – 3x8

  • Lunges – 3x10

  • Calve raises - 5×15

Add:

  • 2–3 cardio sessions (light/moderate)

  • Track lifts weekly (key for progress)

PROGRAM B - TRAINING PROGRAM

Progress to program B once A becomes easy

Focus: Intensity + progression + recovery balance

5x per week – Push / Pull / Legs

Push

  • Bench press – 4x5

  • Incline DB – 3x8

  • Shoulder press – 3x8

Pull

  • Deadlifts – 3x5

  • Pull-ups – 4x6

  • Rows – 3x8

Legs

  • Squats – 4x5

  • Leg press – 3x10

  • Hamstrings – 3x10

RECOVERY

  • Sleep: 7–8 hours minimum

  • Fixed sleep/wake time

  • Reduce screens before bed

  • Active recovery days

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  • Turmeric

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  • Cocoa

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  • Black Pepper

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MENTAL CONTROL PROTOCOL

(FOCUS • RESET • PERFORMANCE)

PERFORMANCE BENEFITS

Consistent use improves:

  • Focus duration

  • Stress control

  • Emotional regulation

  • Decision-making

  • 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.

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.

TESTOSTERONE

  • Testosterone a complete guide

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  • boost testosterone with weight training

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

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