Routine

Skincare

0/8

Barrier first. Actives second. Sunscreen always.

Morning 06:45

The Ordinary Squalane Cleanser 150ml Warm between fingers, massage onto dry skin, rinse lukewarm.
30 sec — pat, do not dry. The serum goes on damp skin.
The Ordinary Multi-Peptide + Copper Peptides 1% Serum 30ml Four drops. Press in — do not rub.
1 min — until the serum stops feeling wet.
The Ordinary Natural Moisturizing Factors + HA 100ml Apply while skin is still damp.
2 min — sunscreen needs a settled base to film evenly.
The Ordinary UV Filters SPF 45 Serum 60ml Two fingers, hairline to collarbone. Fifteen minutes before the door, not at it.

Evening 21:00

The Ordinary Squalane Cleanser 150ml Twice if SPF was worn: once to lift it, once to clean.
5 min — bone-dry skin. Damp skin is what makes acid sting.
The Ordinary Glycolic Acid 7% Exfoliating Toner Tue · Fri 240ml On a reusable round, sweep outward. Avoid the eye area.
5 min — dry skin again. Wet skin drives retinal in too hard.
The Ordinary Retinal 0.2% Emulsion Mon · Wed · Sat 15ml Pea-sized, on dry skin. Never the same night as the acid.
10 min after an active. Straight on when the night is bare.
The Ordinary Natural Moisturizing Factors + HA 100ml Buffer over the actives. More on the nights that sting.

Oral care

0/6

Minerals in the morning, mouthwash at midday, fluoride at night. Never two at once.

Morning 06:50

RiseWell PRO Mineral Toothpaste 2 min Before breakfast. Two minutes, bristles at 45° into the gumline.
Spit, do not rinse The hydroxyapatite has to stay on the enamel to be any use.

After lunch 12:15

Rinse with water 30 sec Clears the acid without scrubbing softened enamel. No paste, no brush.
10 min — the water clears the meal, the mouthwash treats what is left.
Colgate Total Active Prevention + Plaque Protect Mouthwash 30 sec Swill and gargle. The nap covers the 30 minutes of nothing afterwards.

Evening 22:30

Colgate Total Active Prevention Original 2 min The last thing of the day. Nothing but water afterwards.
Spit, do not rinse This is the brush that matters most. Leave the fluoride where it landed.
Colgate Sensitive Instant Relief Repair As needed Fingertip of paste, rubbed onto the sore tooth for a full minute.

Workout

0/18

Insanity at two. P90X at half four. Six days, then a full stop.

Cardio 14:00 — 15:00

Insanity Plyometric Cardio Circuit Mon · Sat Warm-up all the way through. The stretch is not optional.
Insanity Cardio Power & Resistance Tue Power moves slow and controlled, not fast and loose.
Insanity Pure Cardio Wed One block, no breaks written in. Take them anyway when needed.
Insanity Cardio Recovery Thu The easy day is the point of the hard days. Keep it easy.
Insanity Pure Cardio + Cardio Abs Fri Abs straight off the back of it, no sitting down between.
Insanity Fit Test Mon Every other Mon In place of the session Same eight moves, same clock. Write the numbers down.
Shower and back to the desk Mon–Fri Fifteen minutes. Work resumes at 15:00.

Lift 16:30 — 18:30

Rest day All day

Full rest Sun No cardio, no lifting. Walking and padel are not training today.
Stretch or foam roll Sun 20 min Twenty unhurried minutes on whatever the week wrecked.

Diet

0/8

Two sessions a day have to be paid for. Eat like it.

Morning 07:30

Protein first 30g+ Eggs, Greek yoghurt, or a shake. Before anything sweet.
Coffee Max 2 After food, not instead of it.

Lunch 11:45

Real lunch, early Protein, something green, something with fibre. Two hours clear of the cardio.
Step away to eat Away from the desk. Twenty minutes.

Around the sessions 13:30

Something small before the cardio 13:30 Banana, dates, a slice of toast. Thirty minutes clear, no more than that.
Water bottle refilled for the gym 1L Two sessions in an afternoon is where the litres actually go.

Dinner 20:00

Cooked dinner The biggest plate of the day. Plate it, sit down, no screen for the first ten minutes.
Kitchen closes 21:30 Nothing after this except water or herbal tea.

Supplements

0/5

Two every day, three on training days. Timed around the sessions, not scattered.

Around the cardio 13:30 & 15:00

USN Premium Collagen Mon–Sat 1 scoop Into the pre-cardio water, thirty minutes before the loading starts.
90 min — collagen goes in before the cardio, whey straight after it.
USN IsoPro Whey Mon–Sat 1 scoop Shake in the shower queue. There is a lifting session in ninety minutes.

In the gym 16:30

USN Nine Aminos Mon–Sat 1 scoop In the gym bottle. Sipped through the session, not downed before it.

With dinner 20:00

USN Pure Creatine 5g Stirred into anything cold. Rest days included — the point is never missing one.
Møller's Omega 3 Cod Liver Oil As labelled With the biggest plate of the day. The fat on it is what carries this in.

Sleep

0/7

Same wake time, every day. Nap on the days that ask for one.

Nap 12:30

Nap If needed 20–45 min Only on the days that ask for one. Dark room, alarm set, up on the first one. Before the cardio, never after.

Wind-down 20:00 — 22:30

Shower and change Cool at the end. It draws a line under the training day.
TV, with a stop time Off by 22:30 An episode or two. The stop time is set before it starts, not during.
Phone on the charger Out of the bedroom — not face-down on the nightstand.
Cool and dark 18°C Thermostat down, curtains closed, no standby lights.
Empty the head Three lines: done, undone, tomorrow.

Lights out 23:00

Lights out by 23:00 Even when the day is unfinished.
Alarm across the room 06:30 Standing up is the point.

Weekend

0/5

Saturday still trains. Sunday is for everyone else.

Daytime Late morning on

Padel, or whatever is being played Sat · Sun 90 min Sport with people beats a session alone. It counts as the day.
Time with family Sat · Sun Out of the house, phone in a pocket.
Reset the week Sun Shop, cook ahead, laundry, and next week on the calendar.

Evening Out

Cinema, dinner, or friends Sat Plan it during the week so it actually happens.
Early night before Monday Sun 22:30 The week starts at 06:30 whether or not Sunday agreed to it.