The Sanctuary's Caretaker 2: Monk IF 20/4 plan

2026-03-08 ใน Moon Forge

🏔️ The Deep valley's Schedule

Time	Work day (Mon-Fri) IF 20/4	All day Fasting (Sat) 44 hr	Weekend ( Sun) IF 20/4
2	`Prep meal` (Soy 100g + Beans 100g + 5eggs) / `eye exercise` (pencil push up x20) / `Exercise` (1: Interval 4x4 [zone5], 2: Zone 2)	`eye exercise` (pencil push up x20) / Prep salt water (1/2tsp salt) / `Exercise` [1-2: zone2 60min for deep ketosis, 3: deep rest (no exercise)]	`Prep meal` (Soy 100g + Beans 100g + 5eggs) / `eye exercise` (pencil push up x20) / `Exercise` (1: Interval 4x4 [zone5], 2: Zone 2)
3	(exercise) / `Meditation`	(exercise) / `Meditation` / Take salt / shower	(exercise) / `Meditation`
4	100g berry + yoghurt + nutto + 1 cheese + 2tbsp butter + coconut milk + 2 tbsp olive oil / shower	⭐ Block rotation	100g berry + yoghurt + nutto + 1 cheese + 2tbsp butter + coconut milk + 2 tbsp olive oil / shower
5	⭐ Block rotation [eat bean 1/3]	⭐ Block rotation	⭐ Block rotation [eat bean 1/4]
6	⭐ Block rotation [eat bean 1/3]	⭐ Block rotation	⭐ Block rotation [eat bean 1/4]
7	⭐ Block rotation [eat bean 1/3]	⭐ Block rotation	⭐ Block rotation [eat bean 1/4]
8	going to work	going to work	⭐ Block rotation [eat bean 1/4]
9	[hobby] dentistry	[hobby] dentistry	dhamma
10	[hobby] dentistry	[hobby] dentistry	buy some groceries / refill petrol, check tires
11	⭐ Block rotation	⭐ Block rotation	⭐ Block rotation
12	⭐ Block rotation [eat 7eggs]	⭐ Block rotation	⭐ Block rotation [8 eggs + Green veggies]
13	[hobby] dentistry	[hobby] dentistry	⭐ Block rotation
14	[hobby] dentistry	[hobby] dentistry	⭐ Block rotation
15	⭐ Block rotation	⭐ Block rotation	⭐ Block rotation [eat 7eggs]
16	⭐ Block rotation	⭐ Block rotation	⭐ Block rotation
17	`[eat 8eggs]` / [prep for bed] shower / talk with mom / `eye exercise` (1: pencil push up 10min, 2: isometric exercise 15min) / chanting / meditation	[prep for bed] shower / talk with mom / `eye exercise` (1: pencil push up 10min, 2: isometric exercise 15min) / chanting / meditation	[prep for bed] shower / talk with mom / `eye exercise` (1: pencil push up 10min, 2: isometric exercise 15min) / chanting / meditation
18	MoonForge (life logging) / Passive rest (30min block rotation)	MoonForge (life logging) / Passive rest (30min block rotation)	MoonForge (life logging) / Passive rest (30min block rotation)
19	sleep faster to wake up earlier	sleep	sleep

🔄 Main Block Rotation Queue

mark	Block	hrs
12	DENTISTRY	2
12	Rust	2
13	CODE	2
	DEEP RESEARCH	2
	DOUBLE the block you want	2
	English grammar	1
	English novel	1
	Finance	1
	Reuters	0.5
	Tripitaka	1
	Big hobbies	2
	Sanctuary stroll (life and idea management, not just log)	1

Sub-block rotation

`Passive rest`

`30min` Block rotation

Mark	Block
x	Singing
	Walk in nature
	Read novel
	Chanting
	CSS
	Movies/Anime

`Big Hobbies`

`2hr` Block rotation

Mark	Block
1	Linux
	Piano
	Photography
5	Eng Movie

The Waiting queue

Work Valley

Mark	Block	slot
-	Oper	-

Life Valley

Mark	Block	slot
	Math	2hr
	Javascript	2hr
	Physics	2hr
	Finance	2hr

Skill Valley

Mark	Block	slot
	Deep work(book)
	Dopamine nation(book)
	Tripitaka
	English grammar

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🧠 Caretaker's Observation: The "Unified" Highlights

The Fiber Shift: You’ve successfully integrated the "pre-noon bean" protocol [cite: 2026-03-02] into the 5:00 AM - 10:00 AM slots to prevent nocturnal polyuria.
The Fasting Bookends: The Exercise slots on Day 2 (Tue-Thu) accurately reflect the "deep rest" strategy for the middle of your 84-hour fast [cite: 2026-03-02].
The 15-Egg Protocol: Your feeding windows (12:00 PM and 3:00 PM) are now purely protein-focused, avoiding high-fiber "โจรลักเวลา" (time-thieves) in the evening [cite: 2026-03-02].

🏔️ The Deep valley's Schedule

🔄 Main Block Rotation Queue

Sub-block rotation

Passive rest

30min Block rotation

Big Hobbies

2hr Block rotation

The Waiting queue

Work Valley

Life Valley

Skill Valley

🧠 Caretaker's Observation: The "Unified" Highlights

`Passive rest`

`30min` Block rotation

`Big Hobbies`

`2hr` Block rotation