Week 51
THE LCC MISSION THIS WEEK
We were never designed to be stationary. We are nomadic people—bipedal voyagers of life—built to move through terrain, through seasons, through uncertainty. Yet somehow, in the most convenient era in human history, we find ourselves stuck. Stagnant. Parked in bodies that crave motion and minds that crave meaning.
This week we remember a brutal truth: nothing changes if nothing changes. So we ignite the process the only way it ever starts—by making hard decisions.
This is a Garbage In, Garbage Out week. A hard stance on processed foods and added sugar. A hard stance on the device that hijacks attention, numbs discomfort, and keeps most of us from opening our minds, truly flourishing, and realizing our potential. We are taking back our mind—letting it know: we are still in control.
The plan starts with a nutritional fast and ends with an entertainment fast. Not as a “challenge,” but as a reclaiming. A rewiring. We’re training the neurological network that doesn’t just think and talk—it does. The network required to accomplish your LUP.
Realize your existence. Move on purpose.
Make it happen first. Make it good later.
Left Coast Caveman Weekly Primal Plan
Week of Dec 15 – Dec 21, 2025
This Week’s Fitness Focus
Foundation Phase: GUAM (Get Up And Move) + Ironman Base Building. This week continues the early foundation phase for next year’s Ironman. The goal is not intensity — it is capacity. Each day starts with a morning GUAM walk (20–30 minutes) and a 10,000 step target. Ironman training stays light with technique-focused swim, bike, and run sessions. Strength training stays aligned to last week’s schedule.
This Week’s Mentality Focus
Finding the Path through Renewal — When inputs drop, the internal voice gets louder. This week centers on renewal, entertainment fasting, and sharpening internal dialogue. Starting Friday at 5pm, we fast from our devices and do not pick them up again until Sunday evening.
This Week’s Shopping List
- Proteins (Shakes): Whey protein, plant protein.
- Produce (Juicing + Greens): Celery, cucumber, spinach, kale, lemons, ginger, beets, carrots, turmeric.
- Broth: Bone broth and/or clean vegetable broth (salt as needed).
- Pantry: Coconut water, raw honey (optional), green tea (optional), Himalayan salt, beet powder (optional).
- Supplements: Vitamin D3 + K2, magnesium glycinate, omega-3, electrolytes.
- Daily Energy Elixir: Water (or coconut water), beet root or beet powder, honey (optional), green tea (optional), lemon, Himalayan salt.
- Daily Juices: Green Juice Elixir + Root Juice Elixir.
Weekly Gathering Guide
- Sunday Night (15 minutes): Review the week, confirm training windows, and commit to Renewal (Mon–Wed) + Device Fast (Fri 5pm–Sun evening).
- Prep the Cave Kitchen: Wash greens, portion protein, stock broth, and set up juicing ingredients for quick execution.
- Set the Device Fast: Choose a “device home” (drawer/basket). At Friday 5pm, phone goes away until Sunday evening.
- Daily Check-In Questions: Did I move (GUAM + steps)? Did I follow Renewal/whole food intent? Did I protect my mind (inputs down)?
Daily Breakdown
Monday (Renewal Day 1)
Fitness
- Morning GUAM Walk: 20–30 minutes.
- Strength — Shoulders & Back: Shoulder press, lateral raises, rear-delt flys, lat pulldown, rows, face pulls.
- Swim Technique: 4×25m drills + 4×25m relaxed breathing.
- Daily Step Target: 10,000.
Nutrition (Protein + Juice Fast)
- Energy Elixir (AM).
- Post-workout protein shake.
- Mid-day greens shake.
- 2 additional juices: Green Juice Elixir + Root Juice Elixir.
- Broth as needed to stave off hunger.
Mentality
Renewal begins with subtraction. Notice the voice that wants comfort. Listen for the truth underneath it.
Tuesday (Renewal Day 2)
Fitness
- Morning GUAM Walk.
- Strength — Chest & Triceps: Press variations, flys, dips, overhead extensions, rope pushdowns.
- Bike Training: 20 minutes Zone 1–2.
- Daily Step Target: 10,000.
Nutrition (Protein + Juice Fast)
- Energy Elixir (AM).
- Post-workout protein shake.
- Mid-day greens shake.
- 2 additional juices: Green Juice Elixir + Root Juice Elixir.
- Broth as needed to stave off hunger.
Mentality
Entertainment fasting starts now. Remove one default distraction today and replace it with silence or a walk.
Wednesday (Renewal Day 3)
Fitness
- Morning GUAM Walk.
- Strength — Legs: Squats, RDLs, step-ups, lunges, hamstring curls, calf raises.
- Run: 10–15 minutes easy.
- Daily Step Target: 10,000.
Nutrition (Protein + Juice Fast)
- Energy Elixir (AM).
- Post-workout protein shake.
- Mid-day greens shake.
- 2 additional juices: Green Juice Elixir + Root Juice Elixir.
- Broth as needed to stave off hunger.
Mentality
The path shows up when the noise shuts up. Write one clear sentence: “This is what I need to do next.”
Thursday
Fitness
- Morning GUAM Walk.
- Core & Stability: Plank, side plank, dead bugs, bird dogs, glute bridge, anti-rotation press.
- Swim Technique: 15–20 minutes.
- Daily Step Target: 10,000.
Nutrition (Re-Entry: Whole Foods)
- Energy Elixir (AM).
- Post-workout whey shake.
- Meal: Eggs + sautéed greens (or Greek yogurt + berries if preferred).
- Plant shake with spinach.
- Dinner: Cod + roasted parsnips.
Mentality
Re-entry is where discipline is proven. Eat slowly, stay intentional, and keep entertainment minimized.
Friday (Device Fast Begins at 5:00 PM)
Fitness
- Morning GUAM Walk.
- Functional Strength: KB swings, push-ups, rows, box step-ups, core rotation.
- Bike: 20 minutes easy.
- Daily Step Target: 10,000.
Nutrition
- Energy Elixir (AM).
- Post-workout whey shake.
- Avocado + eggs.
- Plant shake: greens + lemon.
- Dinner: Chicken breast + roasted beets & carrots.
Mentality
At 5pm, phone goes away. No picking it up again until Sunday evening. Replace the urge with walking, reading, conversation, and silence.
Saturday (Device Fast Continues)
Fitness
- Morning GUAM Walk: 30–45 minutes.
- Ironman Aerobic Combo: 20 min bike + 10 min run + optional swim drills.
- Mobility Flow: 10 minutes.
- Daily Step Target: 10,000+.
Nutrition
- Energy Elixir (AM).
- Yogurt + chia + berries.
- Plant shake with beet powder.
- Dinner: Turkey chili with sweet potatoes.
Mentality
No feeds. No scrolling. No “checking.” Sit in the quiet long enough for your real thoughts to return.
Sunday (Device Fast Ends Sunday Evening)
Fitness
- Morning GUAM Walk.
- Optional Light Session: swim, bike, or gentle jog.
- Extended Recovery: stretching, sauna, breathwork.
- Daily Step Target: 10,000.
Nutrition
- Energy Elixir (AM).
- Fruit + nuts.
- Plant shake with coconut water.
- Dinner: Baked fish + roasted root vegetables.
Mentality
Bring the phone back intentionally Sunday evening. Reflect: What did you hear when the noise disappeared? What habit will you keep?
Cave Challenge
Complete 72 hours of Renewal (Mon–Wed liquid discipline) + Device Fast from Friday 5pm until Sunday evening. No loopholes. No optimization. Just presence.
