SECTION 01 · LAB RESULTS + RECOVERY
Optimal Range
In Range
Out of Range
PERCENTILES vs. AMERICAN MALES 18–24
HIGHER % = BETTER RESULT
SECTION 02 · STRENGTH + CARDIO
UPPER
Upper Day
PUSH · PULL · SHOULDERS · ARMS
Dumbbell Bench Press
2×55 lb · 3 sets
Bent-Over Row
2×55 lb · 3 sets
Standing Overhead Press
2×40 lb · 3 sets
Lateral Shoulder Raise
2×25 lb · 3 sets
Standing Reverse Fly
2×20 lb · 3 sets
Seated Tricep Extension
1×55 lb · 3 sets
Bicep Curls
2×35 lb · 3 sets
LOWER
Lower Day
QUADS · POSTERIOR · CALVES · CORE
Dumbbell Squat
2×55 lb · 3 sets
Single-Leg Romanian Deadlift
2×45 lb · 3 sets
Lying Leg Curl
1×55 lb · 3 sets
Standing Calf Raise
2×55 lb · 3 sets
Seated Calf Raise
2×55 lb · 3 sets
Weighted Crunches
2×20 lb · 3 sets
Weighted Leg Raises
1×15 lb · 3 sets
Cardio Training
LOW INTENSITY · AEROBIC BASE
Zone 2
Sustained low-intensity work to build aerobic base and mitochondrial density. Kept conversational — heart rate held steady in the fat-oxidation window.
HIGH INTENSITY · VO₂ MAX
HIIT
Short, hard intervals to drive VO₂ max and cardiovascular ceiling. Brief all-out efforts against full recovery, layered on top of the aerobic base.
SECTION 03 · MACROS + MICROS
3000
DAILY CALORIES · RECOMP TARGET
Protein
160–200g
~25% of calories
Carbohydrate
240–280g
~35% of calories
Fat
150–180g
~50% of calories
Micronutrient Targets
Fiber
40g
Sodium
2k–2.5kmg
Potassium
5k–6kmg
Calcium
1600mg
Iron
15mg
Vitamin A
1000mcg
Vitamin C
500mg
Saturated Fat
40g
Natural Sugar
~80g
Added Sugar
~8g
fermented inclusions
Sauerkraut and full-fat Greek yogurt rotate in daily for live cultures. Gut diversity matters as much as the macro split.
signature meal
Modified Super Veggie Bowl — black lentils, raw walnuts, broccoli, cauliflower, extra-virgin olive oil, cumin, cinnamon.
SECTION 04 · STACK + TOPICALS
07 : 00
Morning
Life ExtensionTwo-Per-Day Multi
1 cap · methylfolate form
NutricostVitamin D3
5,000 IU
NutricostCollagen Peptides
15 g
NutricostCreatine Monohydrate
5 g
NutricostFish Oil
4 g
DINNER
Evening
IgennusClean Chelated Zinc
25 mg + copper
23 : 00 · BEFORE BED
Night
NutricostMagnesium Glycinate
210 mg
Minoxidil
2.5 mg
Skincare
07 : 00
Morning routine
01
Vanicream Gentle Cleanser
02
Curology Eye Bag Cream
03
Vanicream Moisturizer
04
Curology Sunscreen
22 : 30
Night protocol
01
Vanicream Gentle Cleanser
02
La Roche-Posay Acne Toner
03
CeraVe Retinol Serum
04
Curology Eye Bag Cream
05
Vanicream Moisturizer