20 years of training distilled into one daily routine. No magic — just what works for me.
Disclaimer first: I’m not a doctor, dietitian, or nutritionist. This is my personal experience over 20 years of training — wrestling, combat sambo, MMA. What helped me may not suit you. Before changing your diet or taking supplements, talk to your doctor — especially if you have kidney, liver, heart, blood pressure, or diabetes issues. Supplements have dosages and contraindications. Read the label.
Morning: the set, cold water, breakfast
My morning runs in strict order:
- The set. Light warmup — bends, a few squats. Then the set itself: 100 push-ups → 100 squats → 30 pull-ups.
- Cold water dousing — right after the set. Hardens the body, lifts immunity, and you feel amazing.
- Breakfast: farm cottage cheese (organic) with sour cream, pumpkin seed oil + sea buckthorn oil, a few cashews and walnuts, flax seeds. Into the microwave for exactly 30 seconds — not to heat it, just to take the chill off. Cold cottage cheese in the morning is stress for the stomach.
- After breakfast — a shaker: half a liter of water with amino acids + creatine HCl.
Water through the day
Green tea + water: at least 2–3 liters a day. But don’t force it — feel your body. Drink when you want to, keep water within reach all day.
Midday: lunch
At 11:00, no fancy stuff: vegetables + chicken. Or a vegetable-and-chicken sandwich on rye bread. Protein + vegetables.
Snacks
There are none. Three meals: breakfast at 5 AM after the morning set, lunch at 11:00, dinner in the evening. That’s it.
Evening: training and dinner
After a hard evening session:
- Vegetables + fish or meat
- Salad
- A little fruit
- A serving of amino acids — or half a serving, so I don’t retain water overnight
At night the body rebuilds — it needs building material, not extra water. On days without a second session, dinner is the same.
Sweets, coffee, tea — honestly
Fast food, donuts, pastries — I don’t eat them at all. A little sweet is fine — preferably in the first half of the day. I put sugar in my coffee.
Coffee — with sugar, 3–4 cups, only in the first half of the day. Tea — green only, no sugar, also in the first half of the day.
Supplements: honestly
Here’s what I actually take (names included so you know what I mean — not an ad):
Creatine HCl — Beyond Raw (GNC) Creatine HCl, Lab Grade. In the morning water bottle: full daily dose (one scoop, 2 grams per serving).
Amino acids — BSN Amino X, watermelon. 10 g of aminos and BCAAs per serving, no caffeine, no sugar. I split the daily dose in half: half a scoop in the morning shaker, half a scoop in the evening after training. If the evening session wrecked me, a serving of aminos helps recovery.
Animal Pak (multivitamin) — the packet complex. A couple of times a week, no more. My reasoning: I don’t want my body getting used to vitamins as a crutch and then crashing without them. So — support cycles, not every day. That’s my personal approach, not a medical fact.
Sleep and hardening
Sleep — minimum 7–8 hours. Sacred. Without sleep there’s no recovery, no matter what.
After the morning set — cold water dousing. Mandatory. Every day.
My five rules
- Food warm, not cold — your stomach will thank you.
- Natural products over chemistry, where possible.
- Schedule beats a perfect menu: eat on time, every day.
- Supplements assist — they don’t replace food.
- Low energy is a signal, not normal. Listen to your body.
Train with my programs: Etsy shop (https://plannovastudioco.etsy.com) · Shopify store (https://u10zu6-gv.myshopify.com)
About the author: Max Buffett holds verified certificates from HarvardX (Remote Work Revolution for Everyone), Microsoft (Use AI for Everyday Tasks), the New York Institute of Finance (Introduction to Stock Trading; Essential Career Skills for Investment Banking and Finance), the International Monetary Fund (Debt Management, Debt Reporting and Investor Relations), and the World Bank (Unlocking Investment and Finance in Emerging Markets and Developing Economies) — plus a portfolio he built himself, starting from $200.
ABOUT THE AUTHOR
His real story: Max Buffett came to America with $200 in his pocket — today he runs an investment portfolio of about $100,000.
Read "From $200 to a $100,000 Portfolio: My Story": https://maxxbuffett.wordpress.com/2026/09/24/from-200-in-my-pocket-to-a-100000-portfolio-my-story/
Credentials: verified finance certificates — IMF, World Bank, NYIF (x2), Microsoft AI, HarvardX on edX.
My stores:
- Shopify: https://u10zu6-gv.myshopify.com
- Etsy (PlannovaStudioCo): https://plannovastudioco.etsy.com
Books & audiobooks:
- The Patient Investor (Kindle): https://www.amazon.com/dp/B0HKG4898Y
- Kettlebell Strength (Kindle): https://www.amazon.com/dp/B0HKF6DM62
- Investor audiobook (EN): https://u10zu6-gv.myshopify.com/products/the-patient-investor-full-audiobook-mp3
- Kettlebell audiobook (EN): https://u10zu6-gv.myshopify.com/products/kettlebell-strength-full-audiobook-mp3
- «Терпеливый инвестор» audiobook (RU): https://u10zu6-gv.myshopify.com/products/терпеливый-инвестор-аудиокнига-russian-audiobook
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My articles:
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