75 Hard Guide

Before we start, let’s get 1 thing straight:

I’m not a PT. I’m not selling a course. I don’t want your money.

I made this guide because I owe a debt.

I only did 75 Hard because I have a friend (Tom) who casually posted his own journey on Instagram.

As corny as it sounds, him publicly sharing his journey put me on a completely different path.

This is me paying it forward.

Why Should You Listen To This Guide?

My name is Jamin. I post under the username @JaminGoesGhost

I’ve been lifting (albeit, inconsistently) for years. I’ve tried all the plans.

But I never got the lean, athletic physique I actually wanted.

I stayed stuck in that skinny-fat zone, thinking I just had “bad genetics.”

I genuinely thought I was genetically incapable of getting a six-pack. (Yeah, I know how dumb that sounds now.)

Turns out, I was just doing all the wrong sh*t.

Until this.

Maybe you’ve had a similar journey. Maybe you’ve felt stuck, frustrated, or just unsure where to start.

If that’s you - I hope this guide helps you kick off your own transformation.

Now, I could’ve been a cornball and thrown this guide behind a paywall to make a quick bag.

But I’m not. It’s free.

All I ask? If it helps you — pay it forward.

If you follow what’s in this guide, I genuinely believe you’ll see the fastest transformation of your life.

And when that happens — don’t keep it to yourself.

Share the journey.

Inspire someone else to start theirs.

We’re in a global health crisis right now. People don’t need more vapid influencers — they need real examples.

With that out of the way, let’s get into it. 👇

What is 75 Hard?

I didn’t invent 75 Hard.

75 Hard is a mental discipline challenge created by entrepreneur Andy Frisella.

It’s not a fitness plan. It’s a mental discipline protocol.

Here’s the core checklist you follow — every single day — for 75 days straight:

✅ Two 45-minute workouts (one must be outdoors)
✅ Follow a diet (no cheat meals)
✅ Drink 4 litres of water
✅ No alcohol, no drugs
✅ Read 10 pages of a nonfiction book
✅ Take a daily progress photo
❌ Miss one task? You restart from Day 1. No exceptions. No compromises.

Simple, not easy.

It’ll test your commitment, your discipline, and your ability to show up on your worst days.

But if you do it properly — it will transform you. I promise.

I don’t want to overstate it, but 75 Hard genuinely changed everything for me. 

Not just physically, but mentally.

Tools You’ll Need To Run It Like I Did

If you want to do 75 Hard my way — here’s what I used daily:

📱 75 Hard Official App - Link
Keeps track of your daily tasks. Zero excuse to miss anything.

📊 WHOOP Band (or any fitness tracker) - Link
I used WHOOP to monitor recovery, sleep, strain, and calories burned — which let me dynamically adjust my food intake based on daily output.

If not WHOOP, Apple Watch or Garmin work too.

⚖️ Digital Food Scale - Link
Non-negotiable. If you’re guessing your food — you’re not tracking.

I weighed all my meals for 75 days. It’s tedious. It’s also the reason I leaned out.

📲 ChatGPT - Link
I used ChatGPT’s voice mode to track daily protein & calories, or even photo-estimate calories.

📸 Strava + Runna App - Link
For logging runs and seeing real progress in cardio. Watching your pace improve over time is a cheat code for motivation.

That’s it. Nothing Expensive. Nothing fancy.

Just tools to keep you accurate, accountable, and on track.

Note: None of this is sponsored. These are just the tools I used.

Use whatever works for you — the tools don’t matter as much as sticking to the rules.

One last thing:

I don’t think my transformation was anything crazy.

It was solid. But nothing special.

If you take 75 Hard seriously, you can get results just as good, if not better.

Now, here’s my exact 75 Hard Protocol 👇

Step 1. Mindset 🧠

The first thing I did when I started 75 Hard was I made it my number one priority.

I was sick of:

• Constant pleasure seeking

• Brain fog

• Feeling like I was only operating at 40% of my potential

So for 75 days, I put everything else on hold — socialising, dating, side hustles.

Not forever. Just long enough for a full reset.

If you're serious about this, treat it like a non-negotiable.
Not something you try to fit in — something you build your day around.

It’s time to f*ck everyone else off — temporarily — and put yourself, and this transformation, first.

If you want to run 75 Hard the way I did — go ghost.
(It’s why my username is what it is.)

Step 2. Diet 🥩

This was the biggest lever in the whole challenge.

In my opinion, it’s more important than the training. More important than sleep.

Dialling in diet is what changed my body — fast.

Here’s exactly what I did:

Dynamic Calorie Deficit

I’ve never seen a single coach or PT mention this — but I didn’t eat the same amount every day.

Why? Because I didn’t burn the same amount every day.

Some days I burned 2,700 calories. Other days? Over 4,000.

So instead of a fixed number, I aimed for a ~500 calorie deficit based on daily output.

Example:

• Burned 3,500 → Ate 3,000

• Burned 2,800 → Ate 2,300

This is something I’ve never seen a coach or plan actually teach — but it made a huge difference.

This is why I highly recommend getting an activity tracker — like a WHOOP, Apple Watch, or Garmin.

Online calorie calculators were way off for me. They overestimated my burn by a lot.

Using a tracker gave me real data — so I could adjust my intake with precision.

Can’t afford one? No stress. Just aim for a 500 calorie deficit each day. That was my baseline.

Counting Calories + Protein ⚖️

I tracked everything. Weighed everything. No guessing.

If you’ve never tracked calories or protein before — DO NOT skip this step.
It’s the single most important thing I did.

Ignore any online trainer telling you not to track.
I wish I could go back and yell at my younger self to start tracking sooner.

Weird tip that worked:

Every morning, I used ChatGPT’s voice mode to log what I was eating and how much protein I’d hit.

You can even snap a photo of your meal and have ChatGPT estimate calories — and in my experience, it was ~85–90% accurate.

Targets I followed:

• ~500 calorie deficit

• 160g protein daily (1g per pound of bodyweight)

• Didn’t track carbs or fats (just tried to keep them roughly even)

Whole Foods Rule (80/20) 🍗

• 80%+ of what I ate was single-ingredient whole foods:
  – Chicken, eggs, beef, rice, oats, fruit, veg

• But I still ate:
  – Yogurt
  – Sourdough
  – Tortilla wraps
  – Protein bars

As long as it fit my calories and wasn’t junk, I allowed it.

Don’t overcomplicate it. You know what healthy food is. You know what unhealthy food is.

Travel & Eating Out 🍴

I still ate out. Still traveled.

Just made smart choices, logged everything, and stayed in the deficit.

No cheat meals. No alcohol.

Diet will make the biggest visual difference.

If you want to look athletic — you need to eat like someone who gives a sh*t.

Step 3. Water 💧

You have to drink 4 Liters (1 gallon) of water every day. No excuses.

What helped:

• 2L before 10am

• Took a bottle everywhere

• Only other drink: black coffee

You’ll probably be going to the bathroom constantly for the first week.

But it will become normal. Your body adapts.

Energy, skin, digestion — all improve massively.

Simple, but not easy. Just get it done.

Step 4. Reading & Progress Photos 📖 📸

Two simple daily tasks. Don’t overthink them.

Reading 📖

Here’s what I read during 75 Hard - all were great, and I’d recommend every single one:

• Can’t Hurt Me – David Goggins
  Mental toughness. Pushing through pain. Pure discipline.
  (If you haven’t read it - start here. I avoided it for years thinking it was too mainstream. It’s popular for a reason. Fantastic read.)

• Never Enough – Andrew Wilkinson
  How ambition without boundaries leads to burnout. Short, sharp, very real.

• Essentialism – Greg McKeown
  Focus. Simplicity. Cutting out the noise. Helps you protect your time and energy.

• Models – Mark Manson
  Emotional honesty, self-respect, becoming more attractive. Not what I expected — solid.

• The Master Key System – Charles Haanel
  Old-school. Deep dive into focused thought and creating your reality. Heavy, but worthwhile.

• The FBI Guide to Body Language – Joe Navarro
  Practical and fun. Helps you read people better and become more aware of your own body langauge.

My tip: Read first thing in the morning, get it out of the way. If you leave it until later in the day, you will forget.

Progress Photos 📸

• Took mine in the morning, after reading.

• Same mirror, same time, same lighting

• You won’t notice changes day to day - but you’ll feel them stacking

By day 75, the difference will hit hard.

Step 5. Sleep & Recovery  😴

This is probably the most underrated part of the whole challenge.

If your sleep is garbage, everything else suffers — workouts, hunger, mood, focus.

What I did:

• Aimed for 7–9 hours every night

• Tracked sleep using WHOOP

• Aim was to get 100% sleep scores

• No screens in bed

• Slept cold, dark, and early

• Took naps if I needed to - no guilt

You don’t need to be perfect — just consistent. Consistency is the biggest thing you can do for your sleep. Try to go to bed at the same time, every day. It makes a huge difference.

Good sleep will make everything else easier.

Step 6. Training  🏋️

75 Hard = 2 workouts per day

• Both must be 45+ minutes

• One must be outdoors

Yes, it’s a lot. But here’s how I made it work without breaking down:

Strength Training (Indoor) 🏋️‍♂️

• Trained 4x per week

• Simple upper/lower split (workouts below)

• Focus was on consistency, not PBs

• Sessions lasted 45–60 mins

• If I was sore or low energy — I still moved

Cardio / Outdoor Workouts 🏃‍♂️

• Started with walks, built up to 5K runs

• Finished running 10Ks comfortably

• Ran 3x per week, swam or walked on recovery days

• Used Strava + Runna app to track pace + progress

Biggest surprise: cardio changed my body the most.

If you want to look athletic — start becoming athletic.

If You’ve Never Run Before:

I couldn’t run 1km without stopping when I started.

By Day 75, I ran a sub-25min 5K — that was a big win for me.

Recovery Workouts:

I wasn’t perfect with 4x lifts every week.

If I felt rundown, I subbed in:

• Mobility / stretching routines

• Outdoor walks instead of runs

• Swims for recovery

Don’t be a hero. If your body’s cooked, walk or stretch.

Half the battle is staying in the game — not going hard every session.

Here’s my specific weights routine if you want them 👇

Note: If you follow these workouts, aim for progressive overload — not just going through the motions.

Each session, try to increase reps or weight. Track progress so you're improving, not just repeating.

Step 7. My Hard-Earned Tips ⚔️

These aren’t from a book — just real lessons from doing it myself.

1. Do it tired
You won’t always feel like it. Doesn’t matter. Show up anyway.

2. Track everything
Food, workouts, runs, water, sleep. No guessing. No half-measures.

3. Some days will suck
That’s part of it. Stack the win, especially when it’s hard.

4. Don’t chase perfection
Just don’t miss. Just hit your 7 daily tasks — that’s the whole game.

5. Plan ahead
Know when you’re training, what you’re eating, and when. Set it up before the day starts.

6. Discipline > Motivation
Motivation is a bonus. Discipline is the standard.

7. Momentum is everything
The first 10 days are the hardest. Once it clicks, protect it at all costs.

8. Do it with someone
At first, I started alone. 2 weeks in, one of my best mates joined me — and the shared suffering made it waaay more fun.

I’m running 75 Hard again now, but this time in an accountability group.

My whole thing is “go ghost” — but if you can find someone to run it with, it’ll level you both up.

Limiting Beliefs 🚫

You’ll probably come up with reasons why you can’t do this.

I had them too. They’re all bullsh*t.

Here are the most common ones — and why they don’t hold up:

“I don’t have time”
You do.

2 x 45 min workouts = 6% of your day.

Scroll less. Wake up earlier. Cut the noise.

“My job is too demanding”
I ran a business and worked full days while doing this.

Walk at lunch. Train at night. Wake up early.

You’ll fit it in — once it becomes non-negotiable.

“I’m travelling”
I moved from Australia to Thailand whilst doing 75 Hard.

It’s not an excuse. It’s just more planning.

“I don’t want to be antisocial”
It’s 75 days. Not forever.

Still see your mates — just skip the drinks and get your workouts done together instead.

“I’ll start when life slows down”
It won’t.

Start when it’s messy — life is always messy. That’s when it counts.

Final Note 🌎

So that’s all you’ve got to do, for 75 days straight.

Simple, not easy.

If you made it this far — I respect the hell out of you. You’re serious about wanting to change.

I didn’t write this to go viral.

I wrote it because 1 person’s documentation of 75 Hard changed the trajectory of my life.

I know that’s cliché, but it’s true.

And if this guide helps change yours, that’s enough for me.

If you go through your own transformation and this guide helped even a little — shoot me a DM.

I’m not here to sell you anything. I just love knowing I could play a small part in someone (hopefully you) levelling up.

Best of luck, and Godspeed.

— Jamin

@JaminGoesGhost