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A Day In The Life of BowTiedOx
What Does The Blue Cartoon Ox Do All Day?
People have asked me to write this pretty much since Day 1 of the Substack. It always felt like a strange topic, but after talking to someone this week it makes sense why it could be useful.
I’m going to systematically break down my typical day (most are legitimately the exact same) and explain exactly why I do the things I do—80% of everything I do has a very specific purpose and intent.
This can also give you an insight into how I run biz and balance other things like family and fun into my life.
7am - Wake up.
I wake up at the same time everyday for the most part, this time shifts depending on when the sun is rising.
Ideally I like to wake up when the sun is rising or right before. This helps facilitate a natural circadian rhythm and health on a lot of different levels.
This is also when I immediately (pee) go and make my “morning drink”. I have a 1.5L water bottle and load it up with 10-15g of EAA’s, 5-10g of creatine, and 10g of glutamine and drink it.
This immediately sets my day up for physical success. I’m hydrated, anabolic, boosting brain power, and getting my digestive system primed for the day—this gives me a huge edge.
7:15am - Cardio or Walk
Depending on the day I will either go do cardio, which will usually be 25-45 minutes of incline walking 2-4 times a week, or some kind of HIIT, either sprints or bike intervals 1-maybe 2 times a week.
This is also the reason I consume the Essential Amino Acids—they help keep the body anabolic and spare muscle tissue while doing cardio.
If I am not doing cardio, I will go for a 10-20 minute walk. This walk does a couple things for us: it’s a good activity to start the day and set us in motion, it also gets me direct sunlight exposure which is crucial for your circadian rhythm.
My first post ever was actually about the benefits of a morning walk.
8:00am - Meal 1 + Supplements
Now it’s time for my first meal of the day, plus my daily supplements. I typically take all my supplements immediately when I get home and make/heat up my food.
I don’t get crazy with supplement timing—I like to have them just before I eat to avoid any potential stomach distress. Obviously I don’t take certain things in the morning, which I will post the ones I take at other times and why.
My morning stack consists of:
2-3g of Fish Oil
1000mg Citrus Bergamot
500mg IP6 Inositol
Once this is out of the way, I start with meal 1. Depending on the day this will either be something like 6-8 eggs, oats and whey, or 32oz of kefir.
I just focus on protein and avoid a heavy breakfast—I find this helps me focus more while still taking advantage of protein for muscle growth. Protein in the morning is actually one of the most important times based on our body’s clock genes.
8:30am - 11:30am - Work
In the mornings I am a big fan of knocking out my “admin” tasks of the day:
Responding to emails
Making new workout plans
Planning new projects
Research and study papers/books/documents
I find I am not as “creative” in the morning, but I am more focused, so I like working on tasks that are pretty straight forward and not overly complicated.
I will usually go on another 15 minute walk and listen to an audiobook or podcast—always related directly to health & fitness or business.
11:30am - 12:00pm - Meal 2
This is my pre workout meal. Personally, I like 2 meals in my stomach before I lift—I find that my strength, performance and energy is much higher.
This meal is almost always lean meat and rice. This give me an easily digestible protein and carb source. I avoid fats because that can slow down digestion and the last thing you want before a lift is to still have food in your stomach.
Having food in your stomach can make you sluggish and require massive amount of blood flow. This takes away from the pump that we can get in the gym.
This meal is exactly an hour and a half before I go to the gym.
After this meal I go for another 10 minute walk to further aid digestion and just to generally get some more fresh air, sunlight, and activity during the day.
12:00pm - 1:30pm - Writing
This is usually my best time to get a big chunk of writing done. 90 minutes is usually enough time for me to get the rough draft of my substacks done.
If I’m already done with the substack, this is when I work on the book I am writing (and will publish after I finish it up in the next 20 days).
I find I’m pretty relaxed and creative around this time and writing the substacks themselves are fun and energize me so this is a great way to lead into my gym sessions.
1:30pm - 3:00pm - GYM
On the dot, everyday at 1:30pm I take whatever pre workout of the day, make my intra-workout drink (15g EAA, 25g highly branched cyclic dextrin) I’m taking and I head straight to the gym.
The drive there is a pretty wild experience because I’m usually doing 90mph and blasting heavy metal to get my mind right for the gym. I use this time to lock-in and amp myself up for the gym.
Once I get there, it’s game on. The drive is about 15 minutes so the preworkout is just starting to hit and I’m feeling good.
I immediately go to my first movement of the day and start with my warm-up sets. I don’t sit and talk to anyone—I’m there to beat my numbers from my last lift and nothing else matters.
The program I run is actually my Push Pull Legs Program on this substack:
I sip my intra-workout drink for the beginning half of my workout. This is because the EAA’s help Muscle Protein Synthesis, and the Highly Branched Cyclic Dextrin (carb powder) provides immediate energy, helps reduce Muscle Protein Breakdown, and is actually directly tied to more muscle growth.
Once I’m done, I usually don’t mess around and immediately get out of there. For 1 I’m usually pretty beat, and 2 I need to get home and refuel.
3:00pm - 4pm Meal 3 + Hygiene
Obviously the first thing I do is go home and get some good protein and carbs in my system to start the muscle building process.
I typically have 3 scoops (40g of protein) of Centenarius Whey with some almond milk and cinnamon powder (ceylon, the healthy type).
With this meal I will have some fruit to refill liver glycogen and usually some gluten-free rice-based cereal for quick carbs.
I will also take 600mg ashwagandha at this time. Ashwagandha is great at reducing cortisol, and this is huge post workout as this will reduce central nervous system stress and help you recover better after the gym. It also helps to reduce stress simply from everyday life—win/win.
Then of course I take a shower and do all that because I like to take pride on being a pretty clean person and I want to avoid any acne from sweat and grime baking into my skin.
4:00pm - 7:00pm - Work
These are my most creative hours. A lot of you will notice this is when I tweet the most. The caffeine from the preworkout and the endorphins from the gym create an… interesting beast.
This is when I get all my “high energy” stuff done. I have a mix of stuff I like to do at this time:
Work on Apps/Website/Projects
Do Phone Calls With Clients
Develop new ad campaigns for eCom biz
My mood and productivity is usually peaking around this time, so in this 3 hour period I will get my most important tasks done because of the intense focus (3-4 hours of intense work is better than 8-12 hours of unfocused work).
Usually if I’m on the phone or doing calls of any sort I will do it while walking. Very easily to knock out 5000+ steps doing this—I’m a huge fan of walking while doing work like this, creativity flows.
7:00pm - 7:30pm - Meal 4 + Sunset Light Exposure
Right around 7:00ish the sun starts going down, this is a great time to get more light exposure to optimize your circadian rhythm and sleep cycle. After this period, my blue light blocker glasses go on and I start winding down for the day.
My 4th meal is usually just a really balanced, really good meal. This is when we really get creative in the kitchen and make something both healthy and gourmet (you will see these meals in the Book with @BowTiedOcotpod).
After this meal I go on another walk with my wife and dogs and really relax for the day. I will usually come back and do a little more work, but it’s always enjoyable work and nothing too complicated.
8:00pm -10:00pm - “Flex Hours”
I call this my “flex hours” because what I do here really just depends on what I have going on and what I feel like doing.
Sometimes I just enjoy my night, read a nice book, listen to a podcast and use my massage gun, watch random Youtube videos on Mike Tyson, etc. you get the picture.
Other days I have a little more work to do and knock out some client’s plans or whatever.
I structure my day so the “hard” work is out of the way and anything I do at night is relatively easy and doesn’t cause any stress. Sometimes I’m too busy and I do have to work on more challenging tasks.
This is the time I do most of my crypto research.
10:00pm - 11:00pm - Bedtime
At this point I’m completely winding down and getting ready for bed.
I have a “routine” I do everynight and it works well to get me relaxed and ready to get a high quality night’s sleep.
Cut Out All Blue Light or at least limit it
Take a shower for PAS stimulation
Take 3-6g of glycine
Read for 15-20 minutes
Stop all water intake by 9pm
Get room as cold as possible
This time is pretty sacred to me because I know just how important sleep is and how much it truly sets you up for success for the next day and contributes to health and muscle growth.
By 11pm I’m asleep, and I start this all over the next day.
Random Stuff + Rest Days
This is how my schedule looks practically everyday with the exceptions of rest days. On these days I actually plan most of my work and spend an additional 45 minutes after cardio to do things like mobility work, sauna, cold tub, etc.
I also sometimes do other stuff and get slightly off schedule. I probably stick to this schedule 80% of the time, but I’m a human and I like to do things like go to concerts, visit family, completely fuck off for a day, etc. I also go to the grocery store and, ya know, do things humans have to do.
But generally speaking this is how and why I live my life most of the time and I’m BY FAR the happiest when I am generally on my schedule—it’s optimal for health & fitness, productivity, and spending time with my family.
So there you have it—I’m really not that exciting of a person and I don’t live this crazy life (most people you think do, really don’t). This simply works for me and helps me feel the most happy and fulfilled with my days.
I am curious how some of you do things—I’m always down to learn and make adjustments so leave a comment below on how you like to structure your day.
Be sure to check out BowTiedIsland.com. We are posting TONS of crypto news and it’s a great place to stay up to date in what is going on in the crazy world of crypto.
It’s also a great place to checkout some of the other AWESOME BowTiedJungle members if you haven’t had the chance to view their content yet.
If you would like a discount on BowTiedBull’s substack, DM me on Twitter and I can get you $10 off the Annual Subscription. This is only $90 vs the $100 a year or $120 if you pay monthly.
As always my Degens, stake plates and stake your coins.
This is not Legal, Medical, or Financial advice. Please consult a medical professional before starting any workout program, diet plan, or supplement protocol. These are opinions from a Cartoon Ox.