Daily anchor: Wake up → gym → shower → start work. Keep gym bag packed by the door the night before.
WEEKLY SCHEDULE
MONDAY
Push
Chest · Shoulders · Triceps
GYM
TUESDAY
Pull
Back · Biceps
GYM
WEDNESDAY
Rest / walk
Active recovery
REST
THURSDAY
Legs
Quads · Hamstrings · Glutes
GYM
FRIDAY
Full body
Compounds + core
GYM
SATURDAY
Rest / walk
REST
SUNDAY
Grocery shop + meal prep
PREP
Sunday is your prep day — one grocery run, cook a batch of rice and protein. 30 minutes sets up the whole week.
GYM PLAN — SAME EVERY WEEK
Push — Monday
CHEST · SHOULDERS · TRIS
Bench press3 × 8
Incline dumbbell press3 × 10
Shoulder press3 × 10
Lateral raises3 × 12
Tricep pushdowns3 × 12
Pull — Tuesday
BACK · BICEPS
Lat pulldown3 × 10
Seated cable row3 × 10
Face pulls3 × 15
Dumbbell curl3 × 12
Hammer curl3 × 12
Legs — Thursday
QUADS · HAMS · GLUTES
Squat or leg press3 × 10
Romanian deadlift3 × 10
Leg extension3 × 12
Leg curl3 × 12
Calf raise3 × 15
Full body — Friday
COMPOUNDS + CORE
Deadlift3 × 6
Push-up3 × 15
Pull-up / assisted3 × 8
Goblet squat3 × 12
Plank3 × 30 sec
Same exercises every week. Add 2.5–5 lbs when a set feels easy. That's the whole progressive overload system — no complexity needed.
DAILY CALORIES
2,350 kcal
PROTEIN
190 g
CARBS
230 g
FAT
65 g
YOUR MEAL ROTATION
The slop bowl~10 min
8 oz ground beef (80/20) + 1 cup cooked rice + 1 cup frozen veggie mix. Season with Lawry's or hot sauce.
680 kcal52g protein48g carbs28g fat
Sheet pan chicken~5 min active
2 chicken thighs + veggies on a pan. 425° for 25 min. Always make double — tomorrow's lunch is done.
620 kcal58g protein44g carbs18g fat
Eggs any style~8 min
4 whole eggs in olive oil + handful of spinach. Scrambled, fried, omelette — doesn't matter.
380 kcal28g protein6g carbs28g fat
Greek yogurt bowl0 min
1 cup plain Greek yogurt + ½ cup frozen berries + 1 tbsp peanut butter.
280 kcal22g protein24g carbs9g fat
Protein shake + banana1 min
1 scoop whey in water or milk + 1 banana. Emergency meal for when nothing else is happening.
320 kcal28g protein38g carbs4g fat
EXAMPLE DAY — Slop bowl + Sheet pan chicken + Yogurt bowl + Shake
~1,900 kcal
160g protein
154g carbs
59g fat
Add a second shake on gym days to close the ~30g protein gap. On rest days, 1,900 kcal is fine — gives you a slightly bigger deficit.
PROTEIN — hit these first
Ground beef 80/20, 2 lb family pack
Tray pack = cheaper per lb. ~4 servings at 8 oz each.
~$952g/serving
Chicken thighs, bone-in skin-on, 3 lb
Large family tray in meat section. Harder to overcook than breasts.
~$729g/thigh
Eggs, 18 ct large
Store brand is identical to name brand.
~$47g/egg
Plain Greek yogurt, 32 oz — Fage or Chobani
Plain ONLY. Flavored = sugar bomb. Big tub in dairy aisle.
~$722g/cup
Whey protein powder, 2 lb tub
ON Gold Standard or any brand. Lasts 3–4 weeks.
~$3025g/scoop
CARBS
White rice, 5 lb bag
Lasts 3–4 weeks. Or 90-sec microwavable pouches for zero effort.
~$5
Old fashioned oats, 42 oz canister
Not instant packets. Quaker or store brand. Lasts a month+.
~$5
Bananas, 1 bunch (~7)
Eat one 30 min before gym — best pre-workout carb.
~$2
VEGGIES
Frozen stir fry veggie blend, 2 bags
Birds Eye "Asian stir fry" or store brand. Goes straight into slop bowl from frozen.
~$5
Baby spinach, 5 oz bag
Use early in the week. Into eggs, bowls, or as a side.
~$4
OTHER
Olive oil, standard bottle
Buy once a month. Any brand.
~$7
Peanut butter, 16–18 oz jar
Jif Natural or store brand. Avoid "reduced fat."
~$5
Frozen berries, 12–16 oz bag
Mixed or blueberries. Cheaper than fresh, lasts all week.
~$4
Lawry's seasoned salt
One bottle seasons everything. Lasts months.
~$3
Valentina or Cholula hot sauce
Makes every slop bowl taste intentional.
~$2
ESTIMATED TOTAL~$62–72
Stick to the perimeter: Meat → Dairy → Frozen → Produce. Skip the middle aisles.
THE 6 RULES
01
Gym bag by the door, packed the night before
Removes all morning friction. If you have to find your stuff, you won't go.
02
Cook once, eat twice — always make extra
If you're making chicken for dinner, make double. Tomorrow's lunch requires zero effort.
03
Never miss twice
One missed day is an off day. Two in a row is a new pattern. One is fine. Two is a signal.
04
Fast food rule: protein first
Order something with protein as the anchor — Chipotle bowl, grilled chicken sandwich, burrito. Not pure carb/fat meals.
05
Keep the walk — don't replace it
Your daily walk is an existing habit and great active recovery. It stays on rest days regardless.
06
Grocery shop same day, same time, every week
Sunday afternoon. Make it non-negotiable for 4 weeks and it becomes automatic.
ADHD-SPECIFIC RULES
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On low days: just get to the parking lot
Your only rule is to drive there. You don't have to work out. You'll almost always go in. The initiation is the hard part.
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Expect a wall at weeks 3–5
The novelty wears off and ADHD loses interest. This is neurochemistry, not failure. Knowing it's coming helps you push through it.
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Text someone when you leave for the gym
Body doubling — even just an accountability text — dramatically improves ADHD follow-through.
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Missing days doesn't mean starting over
ADHD brains spiral into all-or-nothing thinking. One bad week means nothing. Just pick up where you left off.
FAST FOOD — WHAT TO ORDER
CHIPOTLE
Burrito bowl — chicken or steak, rice, black beans, fajita veggies, salsa
Skip sour cream, go easy on cheese. ~650 kcal, ~45g protein.
CHICK-FIL-A
Grilled chicken sandwich or grilled nuggets
Avoid the classic fried. Grilled sandwich is ~320 kcal, 40g protein.
McDONALD'S / BURGER KING
Grilled chicken sandwich or double patty burger, skip the fries
If you get fries, get small. A large fry alone is 490 kcal.
SUBWAY
6" or footlong chicken or turkey on wheat, load the veggies
Go easy on sauces — mayo and ranch are where the calories hide.
SIT-DOWN WITH FRIENDS
Protein as the anchor — steak, chicken, fish, burger without the bun if possible
Don't stress it. One social meal won't derail anything. Enjoy it and move on.
THE RULE
A single fast food meal can run 1,200–1,500 kcal if you're not careful — that's 2–3 days of deficit gone. Protein first, skip the large sides, and you stay on track without thinking too hard about it.