Brandon Carter is a multifaceted figure in the fitness world, known as a certified personal trainer, nutritionist, fitness model, author, and social media personality. His journey from a challenging youth to a fitness icon is a testament to his dedication and discipline. Carter's approach extends beyond conventional workout routines, encompassing diet, mental fortitude, and a consistent lifestyle. With a significant online presence, including over 2,000,000 fans on YouTube and over 100,000,000 video views, Carter inspires many to embark on their own fitness journeys.
The Foundation: A Productive Morning Routine
Carter emphasizes the importance of starting the day right. His "ultimate morning routine" is designed to maximize productivity and set a positive tone for the rest of the day.
Waking Up Early: Instilling Discipline
Carter's day begins at 4:30 AM, regardless of his bedtime. This early wake-up time is not about sleep deprivation but about instilling discipline and accountability. He believes that taking ownership of your day, successes, and failures is crucial. To ensure he gets out of bed, he places his alarm clock far enough away that he has to physically get up to turn it off. This simple trick helps him master self-control and create constant motivation.
Goal Setting and Mental Preparation
After waking up, Carter immediately sits down to outline his goals for the day, treating it like a "war plan." This is followed by 15 minutes of meditation to clear his head and focus.
Quick Workout: Priming the Body
Next, Carter engages in a brief workout to fully awaken his body and get his blood pumping. He suggests a quick HIIT workout or a 5-minute jump rope session.
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The Breakfast of Champions: Fueling the Body for Success
Carter's breakfast is not about taste but about efficiency and providing the best fuel in the least amount of time.
High-Protein, Minimalist Approach
He starts with two cans of sardines, which are high in protein, omega-3s, and have zero sugar. If sardines are unpalatable, he suggests alternatives like eggs, tuna, or avocado. The focus is on consuming the best fuel in the least amount of time, avoiding time wasted on cooking and cleaning. He typically pairs this with black coffee.
Deep Work: Maximizing Productivity
By 7 AM, Carter is already deeply engaged in his most important work, free from distractions. He calls these early hours his "golden hours," where he turns time into gold through intense focus. This uninterrupted productivity allows him to accomplish more than most people do all day.
Optimizing Throughout the Day: Workouts and Reviews
Carter integrates workouts and progress reviews throughout his day to maintain energy levels and stay on track.
Short, Intense Workouts
He breaks up his workouts into shorter, more intense sessions throughout the day. This approach is about optimizing every minute and action towards his goals. He suggests using a treadmill and standing desk to get cardio in while working, or setting an alarm to do 30 pushups every hour.
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Midday Review: Staying on Track
At midday, Carter conducts a critical assessment of his morning progress. This review helps him adjust strategies, identify any complacency, and rectify it immediately.
Afternoon: Creative and Strategic Tasks
With his body energized and mind sharp, Carter dedicates the afternoon to tasks requiring creativity and strategic thinking. This is when he focuses on big-picture thinking, identifying new opportunities, and innovating.
The Brandon Carter Diet Plan: Fueling Performance and Discipline
Carter's diet plan is centered around fueling performance, staying focused, and eliminating distractions. He follows a high-protein, keto-based approach with a focus on simplicity and consistency.
Why Eat the Same Thing Every Day?
Carter believes that eating the same thing every day eliminates decision fatigue and frees up mental energy. He's not eating for pleasure but for performance, discipline, and focus.
The Meal Plan
- First Meal: Two cans of sardines for protein, omega-3s, and essential nutrients.
- Throughout the Day: 2-5 Quest protein shakes to maintain protein intake.
- Snack: Mozzarella cheese sticks or beef jerky for protein and fat.
- Intermittent Fasting: Some days, he fasts until 1 or 2 PM for mental clarity and reduced inflammation.
- Dinner: Ribeye steak or another cut of meat for a bulk of calories and protein.
Benefits of a Consistent Diet
- Mental Clarity: Frees up mental energy by eliminating mealtime decisions.
- Enhanced Recovery: Provides a reliable fuel source for muscle repair and energy.
- Improved Performance: Maintains consistent energy levels without carb crashes.
- Discipline in Action: Builds discipline by focusing on goals over distractions.
Brandon Carter's Workout Routine: A Full-Body Approach
Carter's workout routine is designed to be consistent and varied, incorporating weight training, calisthenics, and cardio.
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Workout Principles
He emphasizes consistency and mixing up his training to keep it engaging. Calisthenics are one of his favorite ways to train.
Full-Body Workout
Carter prefers training the full body rather than isolating muscle groups. A sample full-body routine includes:
- Barbell Squats
- Kettlebell Swings
- Incline Barbell Presses
- Barbell Bent-over Rows
- Handstand Push-ups
- Overhead Presses
- T-Bar Rows
- TRX Curls
- TRX Skull crushers
- Calisthenics Training
- Battle Ropes
- HIIT Cardio on Punch Bag
Importance of Compound Exercises
A significant portion of Carter's workout routine involves compound exercises. He also incorporates bodyweight exercises like pushups, pullups, and chin-ups.
Abdominal Training
Carter focuses on overall fat loss rather than just abdominal exercises to sculpt his abs.
Keeping Workouts Fresh
To avoid monotony, Carter frequently switches up his workout routine and varies rep ranges.
Supplementation
Carter uses supplements to aid in muscle recovery and overall health, including:
- BCAAs
- Glutamine
- Vitamins
Mindset and Motivation
Carter emphasizes that perpetual motivation is a myth. He doesn't rely on feeling like working out but on commitment and discipline. He believes that consistency in working out builds confidence in getting things done.
Gym Selection
Carter advises against overthinking gym selection. He recommends finding a place and starting as soon as possible, emphasizing that most gyms are similar.
The Future of Fitness
Carter believes the fitness industry will evolve to be mostly digital, with people getting advice online through blogs and YouTube videos.