Weekly Primal Plan 12/8/2025

Primer 1 Know Thy Numbers Cave Implementation Revised

by Mark | Dec 8, 2025 | Weekly Primal Plan

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Week 50

THE LCC MISSION THIS WEEK

You are not adding more to your life —
You are removing what blocks the signal.

You are not striving harder —
You are clearing the interference.

You are not seeking more paths —
You are committing to the narrow, powerful one before you.

This week, walk with intention.
Train with discipline.
Eat with purpose.
Prune without fear.

Apex is built one choice at a time.

Left Coast Caveman Weekly Primal Plan

Week of Dec 8 – Dec 14, 2025

This Week’s Fitness Focus

Foundation Phase: GUAM (Get Up And Move) + Ironman Base Building. This week begins 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 shifts to traditional hypertrophy work.

This Week’s Mentality Focus

Purging the Path — Sometimes you gain by letting go. Progress is often marked not by addition, but by subtraction. This week centers on pruning, clearing weeds, and removing what stands against your purpose.

This Week’s Shopping List

Proteins: Chicken breast, turkey, salmon, cod, eggs, Greek yogurt, whey protein, plant protein.
Produce: Sweet potatoes, carrots, beets, parsnips, onions, garlic, spinach, kale, berries, ginger, lemons.
Carbs: Quinoa, oats, wild rice, sprouted bread.
Fats: Avocado, olive oil, walnuts, pumpkin seeds, coconut oil.
Pantry: Coconut water, raw honey, green tea, Himalayan salt, chia seeds, beet powder, watermelon juice.
Supplements: Vitamin D3 + K2, magnesium glycinate, omega-3, electrolytes.
Daily Energy Elixir: Watermelon, beet root or beet powder, honey, coconut water, green tea, lemon, Himalayan salt.

Daily Breakdown

Monday

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

Energy Elixir (AM).
Post-workout whey shake.
Snack: Greek yogurt + berries.
Plant shake: greens + coconut water.
Dinner: Salmon + roasted root vegetables.

Mentality

Sometimes you must clear what grows wild to reveal the path beneath. Remove one habit that clutters your progress.

Tuesday

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

Energy Elixir.
Post-workout whey shake.
Spinach salad + chicken.
Plant shake with beet powder.
Dinner: Chicken thighs + sweet potato mash.

Mentality

It is painful to prune, but without pruning, the plant withers. Release something draining you.

Wednesday

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

Energy Elixir.
Post-workout whey shake.
Eggs + root vegetables.
Plant shake: lemon + greens.
Dinner: Ground beef skillet with sweet potatoes.

Mentality

The path to victory is narrow — choose the one thing today that moves you toward your purpose.

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.