Roy W. Freeman Jr. is a hard-working entrepreneur, investor and philanthropist. He also works out up to six days a week to build his physique.

As the Executive Chairman of Flamsal Holdings, Freeman has a fantastic career and a reputation as an excellent decision-maker. He retired from the U.S. Army in 2018 before founding Flamsal in 2019.

Freeman has an insane work ethic – something he inherited from his time in the U.S. Army – and starts his day when most people are still in bed.

Even though he starts early, he manages to get around seven hours of sleep each night.

Unsurprisingly, the gym plays a central role in who he is as a person.

He views his body and mind as a temple, and thanks to a rigorous regime the man strives to never miss a workout or a meal.

While he is also a fan of meditation and hypnosis, he states his time in the gym is where he’s in full control of the outcome. He is known for saying, “life is you versus you.“

During his workday routine, he spends the majority of his time reading and gaining education. He also conducts business, operating plan, and M&A reviews, manages people and relationships, develops strategy, sets the tone for organization and culture, and oversees crisis management.

Here’s what a day in the life of Roy W. Freeman Jr. looks like.

---

Morning Routine

---

• 4:00 am to 9:00 am (5.0 hours)
  
  
  • 4:00 am to 4:30 am (0.5 hour) Wakeup, put on Under Armour gym clothes and Apple Watch, and eat Quaker Oatmeal
    
    
  • 4:30 am to 6:30 am (2.0 hours) Drive to Crunch Fitness (Petal) and drink Pre-Workout Drink, workout, drink water, and drive to Chateau Freeman
    
    
  • 6:30 am to 8:30 am (2.0 hours) Drink Post-Workout Shake, eat eggs, drink water, personal hygiene and shower, and put on work clothes
    
    
  • 8:30 am to 9:00 am (0.5 hour) Meditate

---

Workday Routine

---

• 9:00 am to 4:00 pm (7.0 hours)
  
  
  • 9:00 am to 9:30 am (0.5 hour) Drink coffee while reviewing daily trading decisions and prioritizing tasks for the workday
    
    
  • 9:30 am to 12:30 pm (3.0 hours) Online education and professional development
    
    
  • 12:30 pm to 1:00 pm (0.5 hour) Lunch
    
    
  • 1:00 pm to 4:00 pm (3.0 hours) Business reviews, people and relationships, strategy, organization and culture, M&A, operating plans, crisis management

---

Evening Routine

---

• 4:00 pm to 9:00 pm (5.0 hours)
  
  
  • 4:00 pm to 8:00 pm (4.0 hours) Family time and dinner
    • Different evenings are focused on a specific family member
    • Weekend evenings are family focused
      
      
  • 8:00 pm to 9:00 pm (1 .0 hour) Bedtime supplements, egg white omelet, Casein Protein Shake, personal hygiene, and shower

---

Sleep Routine

---

• 9:00 pm to 4:00 am (7.0 hours)
  
  
  • 9:00 pm to 4:00 am (7.0 hours) Sleep to a hypnosis