Morning Stack
- Creatine: 10 g
- Electrolytes: 1 tsp in water
- Whey as needed toward 75 g/day
- Collagen: 10-20 g if using
Daily Ledger
Today
Phone-first reference for the daily stack, training stack, evening notes, and rotation cautions. V1 is intentionally static; persistence comes later.
Pre-Workout Stack
- Creatine: 5 g
- Citrulline Malate: 6 g
- Cordyceps, Lion's Mane, Tyrosine, Taurine: 1 g each
- Take 20-30 minutes before training
Evening Stack
- Magnesium as planned
- Ashwagandha is deferred and evening-only if activated
- Review sleep, mood, and stimulation before adding items
Rotation
| Item | Schedule | Watch For |
|---|---|---|
| Cordyceps | Mon Tue Thu Fri | Training capacity and fatigue |
| Rhodiola | Tue Thu Sat | Irritability, overstimulation, anxiety |
| Tongkat Ali | Mon Wed Fri | Energy, mood, sleep, recovery |
| L-Tyrosine | Demand days | Overuse, tension, sleep impact |