7575 DAYS LATERTRANSFORM. COMMIT. FINISH.

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The 5 Non-Negotiable Rules

These are the core requirements of 75 Hard. Miss ANY task on ANY day, and you start over at Day 1. No exceptions. No excuses. No modifications.

1
Follow a Diet
Any diet of your choice - no cheat meals or alcohol for 75 days

Choose any diet that aligns with your goals - keto, paleo, vegan, Mediterranean, or any other structured eating plan. The key is consistency and discipline.[1]

Strict Requirements:

  • • No cheat meals or cheat days
  • • No alcohol of any kind[2]
  • • Must follow your chosen diet every single day
  • • One slip-up means starting over at Day 1
2
Two 45-Minute Workouts Per Day
One must be outdoors, regardless of weather

Complete two separate 45-minute workouts every day.[3] One workout MUST be outside, no matter the weather conditions. This builds mental toughness and discipline.[4]

Important Details:

  • • Workouts must be at least 45 minutes each
  • • One workout MUST be outdoors (rain, snow, heat - no excuses)
  • • Workouts must be separate (not back-to-back)
  • • Active recovery counts (walking, yoga, stretching)
3
Drink 1 Gallon of Water
128 oz (3.7 liters) of water every single day

Drink one full gallon (128 ounces or 3.7 liters) of water every day. This promotes proper hydration, helps with recovery, and builds the habit of consistent daily tasks.[5]

Water Guidelines:

  • • Must be plain water (no flavoring, no coffee, no tea)[6]
  • • 128 fluid ounces = 3.7 liters = 1 gallon
  • • Spread throughout the day for best results
  • • Get a gallon jug to track easily
4
Read 10 Pages
10 pages of non-fiction, educational, or self-improvement book

Read at least 10 pages of a non-fiction book every day. This develops your mind while you develop your body, creating a complete transformation.[7]

Reading Requirements:

  • • Must be non-fiction (self-help, business, biography, educational)[8]
  • • Physical book or e-reader (not audiobooks)
  • • Minimum 10 pages per day
  • • No magazines, blogs, or social media posts
5
Take a Progress Photo
Daily progress photo to track your transformation

Take a progress photo every single day. This creates accountability and allows you to see your transformation over the 75 days.[9] The changes will amaze you.

Photo Tips:

  • • Take photo at the same time each day
  • • Use the same location and lighting
  • • Wear similar clothing for consistency
  • • Front, side, and back views recommended

⚠️The Most Important Rule

If you miss ANY task on ANY day, you must start over at Day 1. There are no exceptions, no excuses, and no modifications. This is what builds mental toughness.

"The program is called 75 HARD for a reason. It's supposed to be hard. That's the point." - Andy Frisella

Scientific References
Research and evidence supporting the 75 Hard program requirements
[1] Gardner, C. D., et al. (2018). "Effect of Low-Fat vs Low-Carbohydrate Diet on 12-Month Weight Loss in Overweight Adults and the Association With Genotype Pattern or Insulin Secretion." JAMA, 319(7), 667-679.
[2] National Institute on Alcohol Abuse and Alcoholism. "Alcohol's Effects on Health." NIH Publication.
[3] Piercy, K. L., et al. (2018). "The Physical Activity Guidelines for Americans." JAMA, 320(19), 2020-2028. Recommends 150-300 minutes of moderate-intensity aerobic activity per week.
[4] Gladwell, V. F., et al. (2013). "The great outdoors: how a green exercise environment can benefit all." Extreme Physiology & Medicine, 2(1), 3.
[5] Institute of Medicine. (2005). "Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate." National Academies Press.
[6] Popkin, B. M., et al. (2010). "Water, hydration, and health." Nutrition Reviews, 68(8), 439-458.
[7] Stanovich, K. E., et al. (2000). "Individual differences in reasoning: Implications for the rationality debate?" Behavioral and Brain Sciences, 23(5), 645-665.
[8] Frisella, A. (2019). "75 HARD: A Tactical Guide to Winning the War with Yourself." Official 75 Hard Program Guidelines.
[9] Harkin, B., et al. (2016). "Does monitoring goal progress promote goal attainment? A meta-analysis of the experimental evidence." Psychological Bulletin, 142(2), 198-229.
References & Resources
Official sources and helpful resources for your 75 Hard journey

Official 75 Hard Resources

Official 75 Hard Program by Andy Frisella75 Hard Official WebsiteREAL AF Podcast with Andy Frisella

Community & Support

r/75HARD Reddit Community75 Days Later Discord Server (Join for Daily Accountability)

75 Days Later Resources

Frequently Asked QuestionsDiet Chooser Tool - Find Your Perfect DietComplete Setup Guide

Recommended Reading

75 HARD: A Tactical Guide to Winning the War with YourselfMen's Health: What to Know About the 75 Hard Challenge

Ready to Commit?

Now that you understand the rules, it's time to plan your journey.

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