DAILY DEGEN DISPATCH - Issue 001
✅Meal Plan
✅Workout Plan
✅Stoic Principle
✅Guided Meditation
4 Updates per Week to follow along...
Journey - Sovereign Individualism
Destination - Degen Island
(preview) THREAD 👇
bowtiedbarbary.substack.com/p/daily-degen-…
✅Meal Plan
✅Workout Plan
✅Stoic Principle
✅Guided Meditation
4 Updates per Week to follow along...
Journey - Sovereign Individualism
Destination - Degen Island
(preview) THREAD 👇
bowtiedbarbary.substack.com/p/daily-degen-…
Overview
(05m) - Stoic Principle
(15m) - Guided Meditation
(45m) - Strength Training→
Push, Pull, Legs
Sets, Reps, Exercises, Time
(60m) - Meal Plan →
Breakfast
Lunch
Dinner
(05m) - Stoic Principle
(15m) - Guided Meditation
(45m) - Strength Training→
Push, Pull, Legs
Sets, Reps, Exercises, Time
(60m) - Meal Plan →
Breakfast
Lunch
Dinner
STOIC PRINCIPLE
“You could leave life right now. Let that determine what you do and say and think.”
-Marcus Aurelius, Meditations 2.11
“You could leave life right now. Let that determine what you do and say and think.”
-Marcus Aurelius, Meditations 2.11
GUIDED MEDITATION
Meditation is simple. Yet, meditation is not easy.
Sitting alone with your thoughts for 10 minutes calms the body and clears the mind.
Meditation is simple. Yet, meditation is not easy.
Sitting alone with your thoughts for 10 minutes calms the body and clears the mind.
STRENGTH PLAN
LEGS
Lifting Circuit →
*90s rest between sets*
Superset #1:
3 X 5 Pistol Squats
3 X 6 Dumbbell DeadLift
Superset #2:
3 X 6 Standing Calf Raises
3 X 5 Front Squat
Superset #3:
3 X 5 Leg Curls
3 X 8 Kettlebell Lunges
LEGS
Lifting Circuit →
*90s rest between sets*
Superset #1:
3 X 5 Pistol Squats
3 X 6 Dumbbell DeadLift
Superset #2:
3 X 6 Standing Calf Raises
3 X 5 Front Squat
Superset #3:
3 X 5 Leg Curls
3 X 8 Kettlebell Lunges
Lift to Failure → Hypertrophy 
MEAL PLAN
Breakfast →
Fasting: Black Coffee, Green Tea
Low-Carb: Bacon, Eggs, Lion’s Mane
High-Carb: Cinnamon Oatmeal, Eggs, Bananas
Breakfast →
Fasting: Black Coffee, Green Tea
Low-Carb: Bacon, Eggs, Lion’s Mane
High-Carb: Cinnamon Oatmeal, Eggs, Bananas
Four Components of Progressive Overload —>
Execute Exhaustion → finish each set to failure
Increase Weight
Increase Repetitions
Increase Tempo (recovery time between sets)
Execute Exhaustion → finish each set to failure
Increase Weight
Increase Repetitions
Increase Tempo (recovery time between sets)
UPDATES
4 “Degen Dispatch” each week to guide your Mind, Body, and Spirit!
Daily Degen Dispatch →
Stoic Philosophy
Guided Meditation
Strength Plan
Meal Plan
4 “Degen Dispatch” each week to guide your Mind, Body, and Spirit!
Daily Degen Dispatch →
Stoic Philosophy
Guided Meditation
Strength Plan
Meal Plan
• • •
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