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
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
Tadalafil
2.5 mg
DINNER
Evening
IgennusClean Chelated Zinc
25 mg + copper
23 : 00 · BEFORE BED
Night
NutricostMagnesium Glycinate
210 mg
Minoxidil
2.5 mg
SECTION 05 · TOPICALS
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
Hair Care
SHOWER
In the shower
01
Moptop Light Conditioner
02
Native Body Wash
03
Ketoconazole 1% Shampoo · 1×/wk
Hair topical
PAUSED · 1 mL NIGHTLY WHEN ACTIVE · PG/ETHANOL
6%
Minoxidil
5%
RU58841
0.01%
Finasteride
0.2%
Caffeine
PG
Propylene Glycol
EtOH
Ethanol