Short Term Goal
Lean Bulk — Add muscle, stay lean
Long Term Goal
Stage-ready physique — Overall body development
Duration
6 weeks
Phase
Hypertrophy
Deload
Week 7
Weekly split
Volume progression
Key rules
Food weightsCooked (oats = dry)
No AM cardioOn leg days
No caffeineBefore 90 min of waking up
Intra + post-workout nutritionTraining days only
Creatine at bed (extra 10g)Rest days only
Water cutoff45 min before sleep
Daily water intake5–6 litres per day
SaltNormal — do not restrict
Training day
Protein
~260g
Carbs
~320g
Fats
~55g
Calories
~2800 kcal
Rest day
Protein
~280g
Carbs
~185g
Fats
~55g
Calories
~2400 kcal
Meal 1 — Breakfast
~30 min after wake + cardio
Whey isolate30g
Whole egg1
Oats (dry)80g
Banana1 medium
Whey isolate30g
Whole egg1
Oats (dry)70g
Blueberries80g
Honey15g
Whey isolate30g
Whole egg2
Rice flour porridge (dry)70g
Banana1 medium
Omega-3 (EPA+DHA >95%)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D3 + K25000IU + 200mcg
Meal 2 — Lunch
~3-4 hrs after Meal 1
Chicken breast (cooked)200g
Rice (cooked)150g
Asparagus50g
Olive oil5g
Turkey breast (cooked)200g
Rice (cooked)150g
Green beans80g
Olive oil5g
Lean beef mince (cooked)160g
Jasmine rice (cooked)150g
Zucchini80g
Olive oil5g
rALA400mg
Chromium Picolinate400mcg
CoQ10200mg
Meal 3 — Mid-afternoon
~3-4 hrs after Meal 2
Chicken breast (cooked)200g
Rice (cooked)150g
Greens100g
Olive oil10g
Turkey patty (cooked)200g
Rice (cooked)150g
Spinach + broccoli100g
Olive oil10g
Bison mince (cooked)180g
Sweet potato (cooked)120g
Greens100g
Olive oil10g
Pre-training
30 min before
Creatine10g
L-Leucine5g
EAAs10g
Intra-training
Sip throughout
EAAs15g
HBCD20g
Post-training
Immediately after
Whey isolate30g
L-Glutamine10g
15 min later — Rice cakes2
Meal 4 — Post-workout
45 min after training
Lean beef (cooked)200g
Sweet potato (cooked)200g
Pineapple50g
Olive oil5g
Chicken breast (cooked)220g
White potato (cooked)220g
Mango chunks50g
Olive oil5g
Bison mince (cooked)200g
Jasmine rice (cooked)180g
Pineapple50g
Olive oil5g
Meal 5 — Evening
~2-3 hrs before bed
Salmon (cooked)200g
Mixed salad100g
Apple cider vinegar1 tbsp
Macadamia nut oil10g
Trout (cooked)200g
Arugula + cucumber salad100g
Apple cider vinegar1 tbsp
Macadamia nut oil10g
Sardines in water (drained)180g
Mixed greens120g
Apple cider vinegar1 tbsp
Macadamia nut oil10g
Swap options
Chicken → Turkey breastDirect
Salmon → TroutDirect
Lean beef → Bison / extra-lean minceDirect
Sweet potato → White potato (220g)+10g carbs
Asparagus → Green beans / Zucchini / BroccoliDirect
Oats → Rice flour porridgeDirect
Upon waking
Coconut Water (Kirkland Organic)330ml
EAAs (post-cardio)15g
Creatine (post-cardio)10g
L-Glutamine10g
Meal 1
Omega-3 (EPA+DHA >95%)4g
Zinc Bisglycinate50mg
Berberine500mg
Vitamin D3 + K25000IU + 200mcg
Meal 2
rALA400mg
Chromium Picolinate400mcg
CoQ10200mg
Pre-training — training days only
Creatine10g
L-Leucine5g
EAAs10g
Intra-training — training days only
EAAs15g
HBCD20g
Post-training — training days only
Whey isolate30g
L-Glutamine10g
Meal 4 — rest days only
Zinc Bisglycinate50mg
rALA400mg
Chromium Picolinate400mcg
Pre-bed
Glycine3g
NAC600mg
Magnesium Threonate1000mg
Magnesium Glycinate500mg
L-Theanine200mg
Apigenin100mg
Creatine (rest days only)10g
Morning
💧
Hydration
330ml Kirkland Organic Coconut Water
🌬️
Breathwork — 10 min
4-4-4: inhale 4 · hold 4 · exhale 4. Cover eyes. Focus on nostrils.
Music: youtu.be/uOuIgTSyVIk
Music: youtu.be/uOuIgTSyVIk
🏃
Cardio — 15 min
Steady-state 130 bpm. Skip on leg days.
🧘
Hip mobility — 10 min (bedroom routine)
No equipment. Do all on the floor beside your bed.
90/90 Hip Switch
▶ Watch on YouTube
▶ Watch on YouTube
Sit on floor, both knees bent at 90°. Rotate hips side to side, lowering both knees toward floor. 2 min
Deep Squat Hold
▶ Watch on YouTube
▶ Watch on YouTube
Feet shoulder-width, toes out, squat as low as possible, hands pressed together to push knees open. 60 sec hold
Pigeon Pose (each side)
▶ Watch on YouTube
▶ Watch on YouTube
From all-fours, bring one shin across in front of you, extend back leg. Sink hips down. 60 sec each side
Kneeling Hip Flexor Stretch
▶ Watch on YouTube
▶ Watch on YouTube
Half-kneeling lunge position. Push hips forward, squeeze back glute. Feel the stretch in the front hip. 45 sec each side
Lying Figure-4 Stretch
▶ Watch on YouTube
▶ Watch on YouTube
On your back, cross one ankle over the opposite knee, pull both legs toward chest. 45 sec each side
Hip Circles (all-fours)
▶ Watch on YouTube
▶ Watch on YouTube
On hands and knees, draw large slow circles with each knee. 30 sec each direction, each side
💊
Post-cardio
15g EAAs + 10g Creatine
No caffeine for 90 min after waking.
Daily water target: 5–6 litres. Salt intake: normal — do not restrict. Finish all water 45 min before bed.
Pre-bed
🌙
Lights dim — 1 hr before
No screens for the final 30 min.
🌬️
Breathwork — 10 min
Same 4-4-4 protocol. Eyes covered.
Music: youtu.be/uOuIgTSyVIk
Music: youtu.be/uOuIgTSyVIk
💧
Water cutoff
Finish all water 45 min before sleep.
💊
Sleep stack
3g Glycine · 600mg NAC · 1000mg Mg Threonate · 500mg Mg Glycinate · 200mg L-Theanine · 100mg Apigenin
+ 10g Creatine on rest days
+ 10g Creatine on rest days
Weekly check-in
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Week
Date
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