Daily Diet and Workout Checklist

Want a fool-proof way to get in better shape? Download and print out this checklist. Follow it every day.

Checklist Setup

The checklist to have all of the major workouts, meals, supplements and other items that I know I need to do every day to ensure success.

Days by Sprint

If you are familiar with Cubicle Warrior’s concept of F-Club, it will make perfect sense. For those not, F-Club encourages fitness results by getting you to commit to a three week ‘sprint’ where you measure your bodyfat at the start and at the end and are rewarded by comparison vs your peers. Each of the 21 days in a sprint get a cell.

Diet

Most of us are trying to follow a 6 meals per day plan as encouraged by the 50-20-30 diet and the checklist reflects the 6 meals – 3 via whole foods, 3 via Beverly Shakes. I have included rows for commonly-used supplements like Lean Out, 7 Keto, Mass Aminos, Ultra 40, and L-Glutamine.

Workouts

Major sporting enthusiasts from Arnold Schwarzenegger to Tony Horton to football coaches around America recommend a 2-a-day approach to working out. I find this is INCREDIBLY important for cubical warriors like ourselves. I have found tremendous success doing a small workout in the morning before going to work (8-minute abs, P90X Ab Ripper X, Pushups or just simply stretching.) I use the evening for my major workout.

Customization

Update: The original was an excel sheet so anyone could customize it to what they need. You may use different supplements or a different diet approach than I do. I have included generic sworkout but you may like hiking or yoga more. Do whatever suits you!  Just copy and paste the tables below into excell or Google Docs.

  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
  Sun Mon Tues Wed Thurs Fri Sat
Date:              
6am Abs /
Workout / Cardio / Stretch
             
  Breakfast              
9am Shake              
1pm Lunch              
3pm Shake              
6pm Dinner              
9pm Shake              
Anytime Workout              
                 

My Fool-Proof Way to Lose Fat, Gain Muscle

Tired of not making progress in your fitness goals? Me too. Luckily I know the way out. It’s a 4 part equation covering and it works for everyone I know who has tried it. Give the following steps a try. There are a lot of diets and workout plans out there. Some work, some don’t. Some are for you some are not. This works for everyone. What do you have to lose – besides fat?

Step 1. Follow the 50-20-30 diet.

That is, follow the steps of the 50-20-30 diet as laid out here. Figure out what you should be eating spread out over the course of 6 meals through out the day and don’t eat anything else.

Step 2. Pick a Workout

There are 100s out there. Find one that interests you and stick with it!

Step 3. Make a Checklist

Consistency with your diet and workouts are the key to changing body composition. It is easy to convince yourself that you always do the right thing, that you always make the right choice. Sadly, that’s not always the case. I know that I have been unpleasantly surprised when the time came for me to weigh in at F-club more than a few times. Using the checklist I know exactly how faithful I have been to my diet and exercise plans.

Step 4. Validate Your Progress

with Measurements and Social Accountability

Step 5. Reward yourself

While consistency is key, a strict diet and workout regiment can be very difficult for people to stick with. Schedule a cheat meal once a week or a cheat day once a month. Promise to buy a new suit, dress, (tank top?) once you reach a certain milestone. That will mitigate your risk of falling off the wagon and maximize your success.

How I Workout On the Road

Being on the road traveling for work can be great for your career but it will suck the life out of your workouts if you let it. Take measures against falling out of shape while you’re out of town with these steps.

Make a Plan to Stay in Shape.

-Commit to 1 or 2 workouts per day.

Sounds simple but making a promise to yourself is the first step to keeping in shape. You’re far less likely to break a promise to yourself than follow through on a nebulous

Everywhere is a gym

Take advantage of any gym available. If there is no gym, make the world your gym. In his Encyclopedia of Bodybuilding Arnold talks about running stairs and doing countless push ups and sit ups. Parcour or free-running turns any urban environment into a world-class obstacle course. You could even bring a set of work out cords with you as they easily fit into any suitcase. You can download any number of workouts to your computer or iPod/iPhone.

Keep on Track With Your Checklist

Staying accountable by following a checklist geared to your plans is a great way to keep your routine while on the road.

F-Club Office Survival Kit

It’s a jungle out there. Late days, missed meals, vending machines, donut breakfasts and pizza lunches. These are a few of the booby traps your coworkers set for you that can derail your fitness plans. Fear not. Pack these items in your cube and you’ll be shielded no matter what cubicledom has in store for you.

Workout Clothes

Pilots have a phrase ‘Dress to Egress’ that means when it’s time to eject, make sure you have everything you need for the ground. A Cubicle Warrior needs to think the same way. Keep a bag of workout clothes, towels, hygiene kit stored and ready to go at all times. Whether in your car or at your desk, it doesn’t matter. Just don’t forget your socks and shoes! You’ll look really funny lifting at the gym in dress shoes!

Emergency Food

Powdered shakes work very well here but I stock tuna (in easy zip pouches rather than cans), nuts, and beef jerky for lean times. I keep crystal lite and other sugar -free powders that mix with water, too. Cans of Coke Zero, sugar free coffee creamer, tea bags are also mainstays.

Implements

You can’t have shakes without containers (I stock 5 at a time). It’s really hard to eat food without utensils so I keep plastic sets in my drawers.

Supplements

My drawer looks like a GNC shop. In addition to the aforementioned shakes, I have pills (Ultra 40, Mass Aminos, Lean Out) and anything else I am taking that time in ready supply. The idea is never to have a reason to deviate from my diet checklist.

So, that’s what I do. It’s been a lifesaver more times than one helping me get through retirement cakes, late nights, and early mornings. What did I leave out? What do you pack in your cube?

Workouts for Road Warriors

Being on the road traveling for work can be great for your career but it will suck the life out of your workouts if you let it. Take measures against falling out of shape while you’re out of town with these steps.

Make a Plan to Stay in Shape.

-Commit to 1 or 2 workouts per day.
Sounds simple but making a promise to yourself is the first step to keeping in shape. You’re far less likely to break a promise to yourself than follow through on a nebulous

Everywhere is a gym

Take advantage of any gym available. If there is no gym, make the world your gym. In his Encyclopedia of Bodybuilding Arnold talks about running stairs and doing countless push ups and sit ups. Parcour or free-running turns any urban environment into a world-class obstacle course. You could even bring a set of work out cords with you as they easily fit into any suitcase. You can download any number of workouts to your computer or iPod/iPhone.

Keep on Track With Your Checklist

Staying accountable by following a checklist geared to your plans is a great way to keep your routine while on the road.

F-Club Rules

1. Don’t Talk About F-Club.
“The first rule of F-Club is that you don’t talk about F-club.” Except for on this website…right? Most people trying to change their body composition are very insecure about their weight. Some people are just naturally private. Respect their wishes. Don’t name names. That’s why we use MASH inspired pseudonyms.

2. Thou Shall Measure.
Measuring body fat / muscle progress is the only objective way to pursue the subjective goal of ‘get in better shape.’ Measurements tell you when you’re doing something right and when and where you need improvement. It’s also the only way to know whose turn it is to buy the steak!!!

3. Thou shall sprint.

You must define your time period and it must be consistent. Common sayings tell that doing something for 1 month will lead to a repeatable goal. 4 weeks is fine. I used 2 weeks with Trapper for the first instance of F-Club because it fit our schedules. We use 3 weeks now because that makes sense. I do not believe that anything more or less would be very effective.

4. Thou shall compete.

Friendly competition brings out the best in all of us. It motivates you when you’re down. It also keeps you on the straight and narrow. Compete. Enjoy it. And work your best to win!!!

5. Thou shall help your competition.
Share what you learn with your competitors. If everyone is not improving, your club will not be sustainable and it will not be fun. Sharing information will make you better and your friends better. And trust me, when your friends start kicking your ass in F-Club, you’ll get tired of buying them steak and ramp up your efforts, too. After all, what’s the fun in beating the 4 year old next door at chess? Teaching that kid to be the next Bobby Fischer and then beating him is what it’s all about!!!

Why F-Club

Some have asked what F-Club would have to do with being a Cubicle Warrior? Fair question.

Why is F-Club Listed Under Endure?

You may have noticed F-Club falls under the core categorization of Endure in the Cubicle S.E.R.E model. It really could have gone under any Here’s why:

Cubicle Work Will Kill You

(Survive) Many Corporations own life insurance on their underlings. On the surface we are told this is to fund retirement obligations (See COLI – Corporate Owned Life Insurance.) I’m not sure there isn’t a more sinister reason for the ‘dead peasant insurance.’

No matter if you believe humans evolved from chimps or were placed here by heavenly hand, I doubt you think are bodies are meant to be in a cube farm. Hours spent sitting, unmoving beneath a florescent lamp, breathing in carcinogenic cleaners and shards of man-made fibers, with a powerful electromagnet (your PC) on at all times right at crotch level while you stare with all of your attention and might at a freaking electron ray gun (your monitor), pausing only time and again to eat a bunch of processed foods that you wouldn’t feed your dog.

Yeah, sounds safe when put that way, doesn’t it? The only way to get a cubicle denizen on the positive side of health is to maintain a sane and effective diet seasoned liberally with copious amounts of exercise and adventure.

Exercise = Happy Coworkers

(Endure) Trust me, getting your body in shape through F-Club will make you a much better worker.

First, the less stressed you are, the better you perform under pressure. Exercise gives you a constructive, positive outlet for work-induced stress and makes you a leaner (literally), clearer mind for attacking work problems. After the initial fatigue, you’ll have tons of new energy and rational thinking ability to tackle your offices’ most difficult problems as well as the stamina to see them to fruition.

Secondly, work fucking sucks. If it didn’t, you wouldn’t be reading a website dedicating to getting the fuck out of there in the most efficient, rational way, would you?

Next, notice how adventures out of the workplace lead to stronger bonds inside? How many managers and their echelon have played ball together in a side rec league? How many bonds were made at the corporate picnic when the boss realized you could sky and school his rival division?

The phenomenally increased discipline that F-Club teaches you can be applied in spades to the work place. You know how to identify a problem, take rational steps to solve it, and how to measure (and celebrate) success. Do that at work every day and you will go far, grasshopper.

Finally, Fat People Get Promoted Last. It’s true. How many obese suns of bitches do you see waddling through the cubicle realm? Now, how many slim photogenic guys and gals do you see through the executive ranks and in positions of power? Exactly. Looking good naked (and in a suit) may as well be a prerequisite to higher income.

A Different Mind Set

(Resist) An F-Club coworker is a different kind of cubicle animal- physically and mentally. See how your cubemates dig into that cheap, free pizza and Walmart sheet cake with abandon. I mean, shit, it’s not even the good kind of pizza (found in Brooklyn) or the good cake (found in a the home of a Czech ex-pat.) Why would you clog your arteries, jack up your waistline, shorten your lifespan, and decimate all hope of the workplace advantages enumerated above for that kind of shit?

F-Club teaches you to set limits and boundaries. You’re expected to eat healthful meals several times a day and make non-negotiable exercise appointments. You have goals and boundaries, and you will tell people to respect them. Imagine the following scenario:

“Sorry, Bob. I’d really love to stay all night and create those TPS report headers you need but I have to leave right now and go to the gym. John from accounting is waiting for me there. I’ll do them first thing tomorrow morning.”

Since you already have more energy and aptitude than any one else in the office, Bob really won’t be able to say shit. You are an important person who kicks ass in the office and makes yourself better outside of it. Plus, he’s going to be pretty damn envious that you’re networking at the gym with the head of the accounting department.

Being in Shape is Cheaper and Better than the Alternative

(Escape)
F-Club has practical applications for the day you kiss this office wasteland behind. It’s no secret that the major cost of most small businesses and those who retire early is health care. Why not be proactive now and save yourself the cost of medicine. Teddy Roosevelt taught himself not to be asthmatic through rigorous exercise. Modern research shows that the onset of adult diabetes can be attributed to diet and activity levels. (Ask your doctor for a list of diseases you can expect not to have by getting in awesome shape and staying that way your whole life.) Then extrapolate the savings in terms of hospital care and prescription drugs not bought.

Also, the day you’re dreaming of – the day you walk into your bosses’ office, slap down your two-weeks notice (pissing on said notice is optional), and get the hell out of Dodge – doesn’t that day seem sweeter if you are in awesome shape? Who imagines retiring decades ahead of their peers to a tropical island as a fat bastard? Not you.

Quality of Life

Ultimately, being a Cubicle Warrior is all about taking control of your life out of the hands of your corporate masters and bringing the power back to yourself. F-Club’s results- physical, spiritual, mental are all part and parcel of that same mission. Now, go out there, set your plan and achieve your dream.

What is F-Club?

F-Club is the Cubicle Warrior way of getting into shape using goals, a plan, measurement, and accountability. It is not a prescriptive diet or an exercise routine. Although diet and exercise do play a part, you choose that yourself and customize it for your own situation. It is a system for getting you and your friends off your asses and into the best shape of your life while making fantastic memories and having the time of your lives.

History of F-Club.

Several years ago my friend (Trapper) walked on to a college campus for a sorority kegger filled with the hottest of the hot coeds. He hadn’t been on campus for 8 weeks. No, he wasn’t in college – just a few years out in the cubicle world. This time was different. He was in phenomenal shape. The girls all came up to him. He never had to play the game of 10!

What was Different about Trapper?

He had just spent the last 8 weeks working out and dieting like a madman. That’s not to say that he spent the time in a cave. No, he worked 50+ hours each week and had a full social calendar. What was different was we were competing in F-Club and he had lost 30lbs of fat and replaced it with 10 lbs of muscle. The dude looked good. And everybody knew it.

How F-Club Works.

The Goal
Like every program in Cubicle Warrior, it starts with a Goal. The Goal is to lose as much fat as you can and gain as much muscle as you can in a safe, sustainable way over a set period of time. (Dehydration tips like Ferriss mentions here is not sustainable)

The Plan
Gain muscle and lose fat via the 50-20-30 diet and a weightlifting exercise routine inside the constraints of a Sprint. A Sprint being a set period of time – we like 3 weeks, Trapper originally used 2 week sprints.

Accountability
On the first day of the first sprint we had a personal trainer measure our bodyfat percentage using a 7-site skin fold analysis. The percentage when applied to our weight told us how much body fat we had in lbs and (roughly) how much muscle.

Ex. Say you are 200lbs and 20% bodyfat. You have 200*0.2 = 40lbs of bodyfat. Thus, you also have 200-40 = 160lbs muscle.

Got it?

You repeat the measurement at the end of the sprint. For every pound of fat lost you get one point. For every pound of muscle gained you get another point. Let’s see this in an example.

Ex. Take the 200 lb guy listed just above. Let’s say that at the end of Sprint 1 he now has only 34 lbs of fat and has 162 lbs of muscle. He would earn 6 points for the 6 lbs of fat lost as well as another 2 points for the muscle gained for a total of 8 points.

This is a sustainable model because if you diet and work out too hard, you will lose muscle and thus lose points. Likewise, if you eat everything in site and focus on gaining muscle but put on fat in the process, you lose points for that fat gain. Your total weight is irrelevant. Only your progress gaining muscle and losing fat is important.

F-Club Competition

Accountability to yourself is one thing. The most satisfying, and entertaining portion of F-Club is beating your friends.

Each sprint you measure the points you earned against the points your friends earned. When Trapper and I did it the winner would buy the other a steak dinner at Outback (and many, many beers!) the last night of the sprint. In my current club, we have 4 members. Here, the top 2 point winners eat tasty steak at the expense of the losers every 3 weeks.

The key here is that everybody wins. Each person may have an off sprint (or 2, or 3) but they stay in the game. Even if your progress is minimal, it is better than what you would have done without the peer accountability. The biggest bonus is that, eventually, after a few sprints, you will know what your body reacts to and what it doesn’t and respond accordingly. The amount of innovation that you can come up with is outstanding. Furthermore, it’s customized to your exact situation.

Customization Examples.

In my current club we have 4 distinctly different people:

Trapper – 30, male, married to a great cook who regularly feeds him dumplings that go oh-so-well with his amazing home brew. Prime interest is losing bodyfat. He enjoys swimming and is using it to great effect earning steaks off the rest of us and slimming his waistline. Also uses Tony Horton’s 10 minute trainer.

Radar – 25, single with a metabolism of a greyhound. Prime interest is, well, being 25 and getting jacked. While he swims once a week, he also plays co-ed dodgeball to balance a heavy weight training regiment.

Painless – 40, single dad. He used to have Radar’s metabolism but joined F-Club after swelling up over the years. Prime interest is to be in better shape than his college-aged son. He started the year losing 40 lbs hiking a zillion miles over the Carolina mountains but now is adding muscle and further reducing fat working out at home using P90x. He may also be the first person to say that the P90 Plyometrics is a nice warm-up.

Hawkeye – 30, engaged but let himself go after taking 3rd in the Light Heavyweight section of a bodybuilding show in 2001. Prime interest is acquitting himself well in the 5.5 mile Great South Bay open water swim and getting back into striking distance of a competition (under 10% bodyfat.)