Rashid

@fitwithrashid

HOW TO GET IN CRAZY SHAPE, ENHANCE

YOUR ENERGY & MAKE MORE MONEY.

FOR DIGITAL ENTREPRENEURS

The Pyramid of Performance

As a growing digital entrepreneur your main asset is you.

You are the center of your business.

You have to do most of the work to move your business forward. If

you are sick, can't focus, or lack energy your business will suffer.

That means every penny you invest into your health, performance,

energy, focus, sleep, nutrition is a direct investment in your

business.

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 Rashid
@fitwithrashid

Why your Health & Energy is the Best Business

Investment as a Growing Entrepreneur.

The Pyramid of Performance The Performance Funnel

Consider Competing Entrepreneurs in the same Market Place.

A B
Who wins?

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 Rashid
@fitwithrashid

How to Optimize your Sleep &

Enhance Your Energy.
How much sleep do you need? What App/Tools do you need?
For every 1 hour of awake time you need
Oura Ring or manually track your bed

about 20-30 minutes of sleep. time and wake up time.

16 Hours of awake time = 7-8 hours of Sleep.
Black Out Curtains or Eye Mask.

Sunlight During the Day Improves:

Energy, Mood, & Sleep Quality

Optimal Sleep

Cortisol
Environment
Dark Room

No Screens

Melatonin Same time everynight

Room Temperature set to 60F - 68

6AM 9AM 12PM 3 PM 6PM 9PM 12PM 3AM 6AM F or 16C to 21 C

Circadian Rhythm

Morning Routine Evening Routine

Mental Alertness Sleepiness Mental Alertness Sleepiness
(Cortisol) (Melatonin) (Cortisol) (Melatonin)

Get outside first thing in the morning Use Night mode screen on devices screens
(ideally within 1-2 hours of sunrise)

Get light exposure to your eyes and

f.lux program for computer.
body.
Dim lights, using warmer color temperature

(orange/red)
On a sunny day, 30-60 seconds outside

is enough to set your circadian clock.

Place light low in your physical

On a Cloudy Day about 5 minutes. environment, use a floor lamp or candles.

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 Rashid
@fitwithrashid

Build your Nutrition Plan like a Nutritionist.

The Food Matrix

High Calorie Hyperpalatable Foods

"Junk Food"

Candy Soft Drinks

Whole Grains Hydrogenated & Processed

Oatmeal Oils
White Rice
Limit or in

Potatoes Moderation

Fruit Based on

Dairy Grass Fed Butter

Pumpkin & Squash
Preference
Nuts
Base of Diet
Beans & Legumes
Watermelon Berries Tofu Salmon Coconut & Olive Oil

Eggs
Leafy Greens Low Fat
Greek Yogurt
Egg

Whites

Low Calorie Lean Beef Egg Whites

Fats
Carbs Chicken & Turkey

White Fish
Whey Protein

Start with high protein, high

Proteins
1 fiber and low calorie foods.

For Fat Loss you would primarily have Green Items.

Pick your Medium Calorie Foods.

2 You can go more carbs or more

For Muscle Gain/Lean Bulking you would include

more Yellow Items to fill up calorie goals.

fat.

Limit or Eliminate High Calorie

3 foods with low nutritional value.

Example: Fat Loss Grocery List Example: Lean Bulking Grocery List

Chicken & Turkey Lean Beef Low Fat

Greek Yogurt Whey Protein Chicken & Turkey Lean Beef Low Fat
Greek Yogurt Berries
Fruit

90% 90%
Fruit Potatoes Pumpkin & Squash Berries Leafy Greens Eggs Salmon White Rice Olive Oil

Eggs Salmon Oatmeal Watermelon Leafy Greens Whole Grains Oatmeal Nuts Dairy

10% 10%
Fun Foods Fun Foods

Occasionally you may include "fun foods" with

Occasionally you may include "fun foods" with

moderation & calorie tracking (Flexible Dieting) moderation & calorie tracking (Flexible Dieting)

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 Rashid
@fitwithrashid

How to use Circadian Fasting to Shred Fat,

Stack Muscle and 2x your Energy & Focus.

What's Circadian Fasting? Why avoid eating 3 to 4 hours
It's a fasting style that aligns your Circadian

before bed?
Rhythm. Improving your sleep quality, your
To fall asleep, your core body temperature

digestive system’s efficiency, and your body’s

must cool down by almost 1F or 0.5C.
hormonal balance.
Eating food increases your body temperature
6 - 8AM making it harder to go to sleep and stay asleep.
Breakfast
Eating Window 37.2

Body Temperature
37.1
37.0 Cooldown
for Sleep
36.9
36.8
36.7
36.6
12PM 4PM 6PM 12 AM 4 AM 8AM

Fast 10 PM Eating Window Fast

Time (24 Hours)

6 PM When you eat too close to bed you may experience:

Start Fast 3-4 Hours before Bed Acid Reflux & Heartburn
Indigestion, irregular bowel movements or

consipation.
Circadian Fasting is simply having your

Poor Sleep
last meal 3 to 4 hours before bedtime.

Improved Performance
Less Stress
Neurotransmitters
Better Focus More Dopamine, GABA,

More Drive & Motivation Acetylcholine & Seratonin.

Benefits of

Gut Brain Axis

Circadian Fasting

Circadian Fasting
Better Food Choices
A Healthier Gut
Deeper Sleep
→ Improved Digestion
Stronger Immune System
Better Nutrient Partitioning
Improved Fat Loss & Muscle Gain

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 Rashid
@fitwithrashid

No Time to Lift? Here's How to Build a Time

Efficient Training Program.

How often should I train? What App/Tools do you need?
Beginner 2-3x a week Hevy App to track workouts &

Intermediate 3-4x a week progressive overload + manage time

efficiently at the gym ( It's Free).

Advanced 4-5x a week

How to train to save time & maximize muscle growth.

How many reps and how heavy
What training style is most effective?
should I train?
F F
12 Reps
Use a Weight Load where you
W
hit between 6 - 12 reps. 90 sec.
30 sec. 2-3 min. rest 30 sec.

The last 3 reps should be

6 Reps challenging where you work to

45 sec.

complete them. Easy reps that aren't as

W Warm up Set effective to muscle growth

0 Reps F Failure
Reps closer to failure are more

effective for muscle growth

How many sets per muscle group?
Skip Stretching.
5-8 working sets per muscle group per

workout, is sufficient. Use a lighter load of the same exercise

to warm up.
Per week you want to hit each muscle 2x for

Rest 2-3 Minutes when recovering

maximum hypertrophy. Total weekly sets per

between sets to failure.

muscle group would be between 10-16.

Training Techniques to further reduce training time.

Antagonistic Supersets Drop Sets
F D
30 sec. 30 sec. 30 sec.
W
90 sec.
30 sec.
Reduce Weight by 10%~
30 sec. 30 sec. 30 sec.
1-2 min. rest 1-2 min. rest 45 sec.

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 Rashid
@fitwithrashid

The Most Effective Muscle Building

Exercises for Every Muscle Group

Chest Biceps Triceps
Flat/Decline DB Bench Press Hammer Curls Cable Cross Body Triceps

Extension
Seated Cable Press Bicep Potty Curls
Incline Dumbbell Press Decline or Flat Dumbbell
Face Away Curls Skull Crushers
Machine Pec Fly
Ez Bar Bicep Cable Curls Cable Triceps Pushdown
Standing Decline Cable Press
Machine Preacher Curl
Converging Chest Press Machine
Upper Back & Traps
Shoulders Lats Chest Supported Dumbbell Row
Chest Supported Row Machine
Cable Lat Pull In
Cable Lateral Raise Wide Grip Seated Row
Single Arm Horizontal Row Chest Supported T Bar Row
Dumbbell Lateral Raise
Lat Biased Pull Ups Cable Y-Raise
Cable Rear Delt Fly
Cable Lat Pull Down Split Stance Shrugs
Incline Ben Rear Delt Fly
Hammer Strength High Rows
Cable Front Raise Glutes
Hammer Strength Row
45°- 60° Degree
Multi Hip Glute Machine
Dumbbell Shoulder Press Nautilus Machine High
Row Machine Cable Glute Kickback
Cable Front Raises
Floor Glute Bridge
Converging Shoulder Press Foot Elevated Reverse Lunges
Hamstring Glute Kickback Machine
Quads B Stance Glute RDL
Seated Leg Curl
Step Up
Sissy Squat Lying Leg Curl
Hip Thrust
Leg Extension Trap Bar RDL
Glute Raises
Pendulum Squats Dumbbell Romanian
Leg Press Deadlift

Hack Squat
Calves
Seated Calf Raise Leg Press Calf Raise
Cable/Brignole Squat
Standing Calf Raise

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 Rashid
@fitwithrashid

How to get Your Dream Body

Dream Body Chart: Draw a Line
High Body Fat %
Increase Calories

"Couch Potato" "Powerlifter"

"Out Of

"Soft" "Big"
Shape"

High Muscle
Low Muscle
"Skinny Fat" "Works Out"
Decrease Volume Increase Training
Volume
"Sexy Muscle"
"Lean"
"Skinny"
"Toned"
"BodyBuilder"
"Shredded" Unnatural Region
"Stick"

Decrease Calories
Low Body Fat % Adapted from: Alex Hormozi

"Skinny" "Sexy Muscle" "Out of Shape" "Sexy Muscle" "Skinny Fat" "Sexy Muscle"
Increase Volume Increase Volume Increase Volume
Increase Calories Decrease Calories Slight Decrease Calories

Draw a line from how you look like now to how

you want to look. The direction of the arrow will

tell you whether you should increase/decrease

calories or increase/decrease volume.

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 Rashid
@fitwithrashid

How Many Calories?

Rate Of Gain
21 EXTREME
(Calories/ LBs x BW) 20 Weight Gain
19
18
Weight Gain
17
16
"Aggressive Cut" "Lean Bulk" "Dirty Bulk 15
6 7 8 9 10 11 12 13 or Hard Gainer" Maintanence
14
"Crash Diet" 14 15 16 17 18 19 20 21 13
"Sustainable Cut" "Normal Bulk"
12
11
Weight Loss
10
9
8
EXTREME
7 Weight Loss
Rate of Loss 6

Adapted from: Alex Hormozi

Take Your Current Bodyweight in Lbs. and Multiply by

the numbers based on your goal to gain weight or lose

weight.
For example to Lean Bulk if you are 160 Lbs.
160 x 16 = 2,560 Calories
To Lose Weight Sustainably from 200 Lbs.
200 x 12 = 2400 Calories.

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 Rashid
@fitwithrashid

How to Start a Fitness Routine

Eat more Protein.

How much more protein? Daily Habits
Either Method Works:

(1g of Protein per Lb. of Body weight)

Daily Sunlight
180 Lbs. BW = 180g of Protein
7-9 Hours of Sleep
(1g of Protein per Height of CM.)
Workout at least 3

175 CM = 175g of Protein times a week

Higher protein diets are better for

6,000- 10,000 Steps
fat loss because it keeps you fuller,

muscle sparring, and burns more

calories.

Save Time in the Kitchen

Track Your Calories
Buy a Food Scale and Download
Meal Prep Devices
MyFitnessPal App to track your

nutrition.
Instant Pot

170g Ninja Air Fryer

Protein

Blender
2000 cals.
Calories
Grocery Delivery
Focus on consistently hitting
Instacart
your protein and calorie goals.

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 Rashid
@fitwithrashid

How to Track Your Body

Transformation Progress
How to Weigh In Daily. Why weigh yourself everyday?
Your weight fluctuates due to many reasons:
S M T W T F S Water
Carbs
Stress
Lack of Sleep
Weight 7 Day Average Late Meal
Creatine
Weigh yourself daily

after using the toilet

and before breakfast. If you compare these 2

days you would think

you were not losing

Week 1 Week 2 weight.

S M T W T F S S M T W T F S

180 179 181 179 181 179 178 181 178 179 179 178 177 177

179.6 lbs. 178.4 lbs.

Compare your weekly averages if your
But you're actually losing

weight in the long run.

weight went down you are in a calorie deficit

and up you're in calorie surplus. For Fat Loss it's Important

to Look at the Trend

Other things to track:
Weekly Photos Body Fat Percentage
This is why it's important to take the

(Optional) weekly average of your weight to

eliminate the noise and get the general

trend over time.

When you stop seeing progress:

Fat
Decrease your Daily Calories by
Building
Increase Daily Calories by

Loss 100-200 and increase your daily

Muscle 300-500.
activity by 500 Steps.

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 Rashid
@fitwithrashid

How to 10x your Productivity Using the

Mastery Checklist by Luke Belmar

Take a piece of paper or open up a new Notion

page/Google Doc. Write down all action items you need

to get done.

Rate each action item by:

Value 1 → 10 ( 1 means its no value, 10 means extremely valuable)

Easy 1 → 10 (1 is hard, 10 is very easy)

Add up Value Score and Easy Score to get a Total.

Categorize Action Items:

High Value and High Easy Scores will be done first

(Morning Routine)

High Value and Low to Medium Scores will be blocked

out in (Deep Work Sessions)

Medium Value and Easy Scores will be done later in the

day or in between work blocks

Low Value and Hard Tasks will be automated, deleted, or

outsourced

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 Rashid
@fitwithrashid

How to Structure your Focus

Sessions to 10x Your Focus

From your Mastery Checklist you should now

have a list of action items and have each

action item categorized.

The next step is to create 3 - 50 to 90 Minute

Main Action Zones in your Daily Schedule.

Why 50 to 90 Minute Action Zones?

1. Batches Action Items
2. Gives a mini deadline
3. Gives clarity on what and when

Action Zone 1 (Morning Routine)

You'll schedule the easiest and most

valuable tasks here.

Action Zone 2 (Deep Work Zone)

You'll schedule the hardest but most

valuable tasks.

Action Zone 3
You'll schedule the medium value

but easy tasks here.

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 Rashid
@fitwithrashid

THE FULL STACK DIGITAL ENTREPRENEUR

Personal Performance Systems
💻Tech Stack 🔁Habits

Loom Google Calendar Weekly Reviews

Brain.FM Make Automation Deep Work

Mastery Check List
Mem.ai Zapier
Plan Next Day
Unhook YouTube Notion Workspace
Airplane Mode
Biohacking
💻Tech Stack 🔁Habits

F.lux Floor Lamp Focus Meditation

Oura Ring Candles Circadian Fasting

Blue Light Blocker 45 Mins+ of Sunlight

Calm, Headspace

or Reveri App Wim Hoff Breathing

Black Out Curtains
Sunlight Alarm Wim Hoff App Shutdown Routine
No caffeine after 12 Noon
Nutrition & Training
💻Tech Stack 🔁Habits

Hevy App Fitbit/ Apple Watch Workout Routine

MyFitnessPal 150+ Daily Protein
Withings Scale
Instant Pot Daily 3L+ Water
Food Scale
Ninja Air Fryer Daily 5g of Creatine
Weekly Meal Prep
Instacart

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