⚡ DAY 2 · WED APR 9 · 49 DAYS TO GO
BUILT DIFFERENT.
211Start
206Current
−5Lost
30To Go
OVERALL PROGRESS
0%
WEIGHT LOG
LAST 14 DAYS
TODAY · WED APR 9 · DAY 2
AM · FASTED · DO NOW
Zone 2 Cardio
45 MIN BIKE OR WALK
PM · COMMUNITY GYM
Pull Day · Back + Biceps
AFTER YOU EAT · 4–6PM
WEIGHT TARGETS
203
WK1 · APR 8
Water drop
199
WK2 · APR 15
Fat loss begins
198
WK3 · APR 22
Acceleration
196
WK4 · APR 29
Volume surge
203
WK5 · MAY 6
Momentum
187
WK6 · MAY 13
Intensification
184
WK7 · MAY 20
Definition
176
MAY 28 · BDAY
Visual peak 🏆
MASTER PLAN
BLUEPRINT
Fight Camp Level · 4 Phases · Two-A-Days · Delivery May 28
This is fight camp, not a gym program. Shakur Stevenson trains twice a day during fight camp. Tom Cruise's prep runs two sessions on shoot days. Two-a-days are the single biggest differentiator between elite prep and a standard plan. Your knee handles it — AM sessions are always low-impact.
TWO-A-DAY STRUCTURE
AM · 6:00–7:30 · FASTED
Fat Oxidation
45–60 min Zone 2 — bike or incline walk. Always fasted. L-Carnitine 30 min before. Your body burns stored fat exclusively. Fighters call this roadwork.
PM · 4:00–6:00 · FED
Resistance + Power
Gym work + HIIT finisher. 2–3 hrs after Meal 2. VIP Mon/Wed/Fri (sauna after). Community gym Tue/Sat. This is where muscle is built.
4 PHASES — EACH WEEK HAS A PURPOSE
01
Foundation
SYSTEM ADAPTATION
Apr 8 – 21
−6 to −8LBS TARGET
Body adapts to two-a-days, fasting, and carb cycling. Lower PM volume, perfect form. Expect 5–7 lbs water + glycogen drop in Week 1. Real fat loss starts Week 2.
Two-A-Days Begin
16:8 → 18:6 Fasting
3 Sets · 12–15 Reps
Iodine + Selenium
02
Acceleration
VOLUME SURGE
Apr 22 – May 12
−8 to −10LBS TARGET
Body adapted — volume up to 4 sets, supersets introduced. AM sessions extend to 60 min. DIM running 2+ weeks — estrogen clearance accelerating. Peak fat-loss rate window.
4 Sets · Supersets
AM → 60 Min
BFR Training
DIM Active
03
Intensification
SCULPT MODE
May 13 – 22
−5 to −7LBS TARGET
Heaviest training. Drop sets, rest-pause, cluster sets. One refeed day/week prevents metabolic adaptation. Definition becomes visible. Face sharpens. Midsection tightens.
Drop Sets + Rest-Pause
Cluster Sets
1× Refeed/Week
AM Intervals 3×
04
Peak Week
DELIVERY PROTOCOL
May 23 – 28
VISUALPEAK DAY
Carb depletion → reload → sodium taper → water manipulation → potassium spike. AM sessions stop Day 4. Light pump only. Muscles fill while subcutaneous water flushes. You look 5–8 lbs leaner than the scale says on May 28.
Depletion → Load
Sodium Taper
Water Protocol
Potassium Peak
HEART RATE ZONES
Zone 1 · Recovery
<115 bpm
Zone 2 · Fat Burn ★
115–135 bpm
Zone 3 · Aerobic
135–155 bpm
Zone 4 · Threshold
155–170 bpm
Zone 5 · Max Output
170+ bpm
7 DAYS · TWO-A-DAYS
TRAINING
AM fasted cardio every day · PM resistance + HIIT
TUE1
VIP Fitness — Push Day
Chest · Shoulders · Triceps · SAUNA
0 / 0 COMPLETE
TAP TO COMPLETE
🔥 SAUNA — 20–25 MIN · 170–185°F · Then Cold Shower
WED2
Community Gym — Pull Day
Back · Biceps · Rear Delts
0 / 0 COMPLETE
TAP TO COMPLETE
THU3
Active Recovery
Low Day · 18:6 Fast · Fat Oxidation Only
0 / 0 COMPLETE
TAP TO COMPLETE
Thursday is your recovery day. 18:6 fasting window. Magnesium + ashwagandha tonight.
FRI4
VIP Fitness — Legs + Core
Knee-Safe · Leg Press · Extensions · SAUNA
0 / 0 COMPLETE
TAP TO COMPLETE
🔥 SAUNA — 20–25 MIN · 170–185°F · Then Cold Shower
SAT5
VIP Fitness — Push + HIIT
Upper Body · Bike HIIT · SAUNA
0 / 0 COMPLETE
TAP TO COMPLETE
🔥 SAUNA — 20–25 MIN · 170–185°F · Then Cold Shower
SUN6
Active Recovery
Low Day · 18:6 Fast · Recharge
0 / 0 COMPLETE
TAP TO COMPLETE
MON7
Community Gym — Full Body
Compound Movements · Moderate Intensity
0 / 0 COMPLETE
TAP TO COMPLETE
CALORIC CYCLING
NUTRITION
3 day types · 16:8 to 18:6 fasting · 190–200g protein daily
TODAY'S MEALS
0 / 0 DONE
High Day
2,100
Mon · Wed · Fri
Protein200g
Carbs195g
Fat45g
Mod Day
1,900
Tue · Sat
Protein195g
Carbs140g
Fat52g
Low Day
1,550
Thu · Sun
Protein190g
Carbs65g
Fat50g
MEAL STRUCTURE — HIGH DAY
MEAL 1 · POST AM SESSION · 8–9AM
Break The Fast
55g P65g C12g F
Rolled Oats (Bob's Red Mill)
¾ cup dry
○
Whole Eggs
3 whole
○
Egg Whites
3 whites
○
Cinnamon
½ tsp
○
Berries (optional)
½ cup
○
MEAL 2 · 12:30–1:00PM
Midday Fuel
55g P70g C14g F
Chicken Breast or Fish
7 oz
○
Sweet Potato or Brown Rice
1 cup cooked
○
Broccoli or Spinach
2 cups
○
Olive Oil
1 tsp
○
MEAL 3 · PRE-WORKOUT · 3:00PM
Pre-Session Power
45g P40g C8g F
Whey Isolate Shake
1 scoop
○
Banana
1 medium
○
Ground Beef 96/4 or Chicken
4 oz
○
MEAL 4 · POST-WORKOUT · 7:00PM
Recovery Meal
55g P20g C12g F
Chicken, Fish, or Ground Beef 96/4
7 oz
○
Broccoli or Spinach
2–3 cups
○
Avocado (DR size — ¼ of large)
¼ large
○
Kitchen closes 8:30pm — water only after
○
EAT VS. CUT
✓ EAT THESE
Chicken breast / thigh
Fish (tilapia, salmon)
Ground beef 96/4
Eggs + whites
Sweet potato
Oats (plain)
Broccoli / spinach
Avocado (DR size — ¼)
Berries
Olive oil (measured)
✗ ELIMINATE
White bread / pasteles
Fried anything
Soda / juice
Restaurant food
Alcohol — zero
Processed snacks
Soy sauce / excess sodium
Dairy (except whey)
Sugar — all forms
Late night carbs
FULLY CURATED STACK
SUPPLEMENTS
Timed precisely · Gaps filled · Redundancies removed
TODAY'S SUPPLEMENTS
0 / 0 TAKEN
WAKE · FASTED WINDOW
32oz WATER FIRST
Liquid Chlorophyll (Horbaach)
Detox + alkalizing · First thing in water
1 tbsp in water
Pure Body Extra Zeolite
Heavy metal binding · Before food
4 sprays
CMOS Cosmic Tonic
Morning ritual · Fasted window
As directed
★ J.Crow's Lugol's Iodine 5%
ADD — thyroid reactivation · #1 metabolic unlock
2 drops water
Rhodiola (Solaray 500mg)
Cortisol control · Energy · Best absorbed fasted
1 cap
Sea Moss (Healths Harmony)
Trace minerals · Trace iodine support
As directed
PRE-AM SESSION
30 MIN BEFORE CARDIO
Olimp L-Carnitine 1500 (Mega Caps)
Fat transport into mitochondria · Essential fasted cardio
2 caps
Taurine (NOW 1000mg)
Endurance + heart rate support
1000mg
MEAL 1 · POST AM SESSION
WITH FOOD
Opti-Men Multivitamin
Broad spectrum baseline · Take with food
3 caps
Vitamin D3 + K2 (Solaray)
Testosterone · Fat metabolism · Need fat to absorb
1 cap
★ Selenium (Bluebonnet 200mcg)
ADD — T4→T3 conversion · Must pair with iodine
200mcg
Lion's Mane (Solaray 1000mg)
Cognitive 43/100 score — nerve growth factor
1000mg
Moringa (Toplux 1200mg)
Anti-inflammatory · Micronutrient density
1200mg
Cacao Blend (Actual Superfoods)
Lion's Mane + Ashwagandha + Maca + Cinnamon
1 serving
Digestive Enzymes (Physician's Choice)
Maximize nutrient absorption from every meal
1 cap
Papaya Enzyme Powder
Digestive support · Add to Meal 1
1 tsp
★ P5P Active B6 (50mg)
ADD — testosterone synthesis + dopamine (57% deficient)
50mg
MEAL 2 · 12:30PM
WITH FOOD
Alpha Lipoic Acid (KAL 600mg)
Heavy metal chelation + insulin sensitivity
600mg
Berberine (Solaray 500mg)
Glycemic control · Insulin sensitivity (40/100 score)
500mg
Omega 3-6-7-9 (Plant-Based)
Inflammation · Hormonal support
As directed
Omega 3 EPA/DHA (KAL)
Brain + inflammation · Different profile to plant omega
As directed
Turmeric + ACV Capsules
Anti-inflammatory + glycemic support
1–2 caps
★ Potassium Gluconate (Nature's Truth 595mg)
ADD — K/Na ratio -73% · Water retention correction
1 cap
Astaxanthin (KAL 10mg)
Antioxidant · Takes fat to absorb
10mg
PRE-WORKOUT · MEAL 3
30–45 MIN BEFORE PM SESSION
Launch 4350 Pre-Workout (SAN)
PM session energy — NOT on same day as Hydroxycut
1 scoop
Turkesterone (T3-Reness 1500mg)
Anabolic support · Muscle preservation on cut
1500mg
Creatine Monohydrate (SAN)
Strength retention · +2–4 lbs water weight is normal
5g
POST-WORKOUT · MEAL 4
WITHIN 30 MIN OF TRAINING
Whey Protein Isolate
Fast absorption post-workout · Muscle protein synthesis
1 scoop
CoQ10 (NOW 600mg)
Mitochondrial repair + recovery
600mg
Glutathione (MRM 500mg)
Heavy metal detox · Antioxidant recovery
500mg
★ DIM Supreme (Solaray)
ADD — estrogen clearance · Take with dietary fat
1–2 caps
NeoCell Collagen + Vitamin C
Joint repair · Knee support · Overnight synthesis
As directed
★ Potassium Gluconate
2nd dose · Spread throughout day
1 cap
EVENING · PRE-SLEEP
30 MIN BEFORE BED
Magnesium Citrate (BioEva 475mg)
Deep sleep · Cortisol drop · GH release · -32% deficient
475mg
Ashwagandha (Solaray 470mg)
Cortisol suppression · Testosterone · Sleep quality
470mg
Zinc Picolinate (Solgar 22mg)
Testosterone · Counters copper excess +57%
22mg
60 Billion Probiotic (Physician's Choice)
Gut health reset · Separate from colloidal silver
1 cap
Bloat + Gas Probiotic (Physician's Choice)
Targeted gut motility support
1 cap
Haritaki Capsules
Ayurvedic gut motility · Overnight detox
As directed
★ Potassium Gluconate
3rd dose — total 4 caps across day
1 cap
★ STACK ADDITIONS (5 items): Lugol's Iodine 5% (J.Crow's — ordered ✓) · Selenium 200mcg (Bluebonnet — ordered ✓) · DIM Supreme (Solaray — acquired ✓) · Potassium Gluconate (Nature's Truth — acquired ✓) · P5P Active B6 50mg (still needed)
DROP THESE: KAL Digestive Enzymes (redundant — keep Physician's Choice only) · ACV Gummies (redundant — keep ACV capsules, higher dose, no sugar)
CYCLE THESE (never daily): Oil of Oregano — 5 days on / 2 days off · Colloidal Silver — 5 days on / 2 days off · Never take within 2 hours of probiotics
CRITICAL RULES: Lugol's iodine must be taken 2+ hours away from Vitamin C · Never stack Hydroxycut + pre-workout same day · Berberine must be taken WITH food — dangerous fasted all day
MAY 23–28 · VISUAL DELIVERY
PEAK WEEK
Depletion → Reload → Sodium Taper → Water → Potassium Spike
Saturday · May 23 · Depletion Day 1
BEGIN GLYCOGEN DRAIN
Training
Full body resistance — moderate weight
3×15 reps — exhaust glycogen stores
30 min Zone 2 bike after
No sauna — begin conserving hydration
Nutrition
Carbs: 50g only (vegetables + trace)
Protein: 200g · Fat: 45g · ~1,380 kcal
Water: 1.5 gallons (high)
Sodium: reduce 25% from normal
Sunday · May 25 · Depletion Day 2
MAXIMUM GLYCOGEN DEPLETION
Training
Full body circuit — zero rest between sets
Light weight · 20–25 reps per exercise
45 min easy cycling after
No sauna — conserve hydration
Nutrition
Carbs: 30g max (vegetables only)
Protein: 200g · Fat: 40g · ~1,240 kcal
Water: 2 full gallons — flush system
You will feel flat and depleted. This is correct.
Monday · May 26 · Carb Load Day 1
FILL THE MUSCLE
Training
Light full body pump — 30 min only
15–20 reps · Light weight · Constant tension
Goal: drive carbs into muscle cells
No HIIT. No sauna. Conserve everything.
Nutrition
Carbs: 350g — oats, sweet potato, rice only
Protein: 200g · Fat: 20g · ~2,380 kcal
Sodium: very low — no added salt anywhere
Potassium: banana + sweet potato + coconut water
Tuesday · May 27 · Carb Load Day 2
WATER TAPER + POTASSIUM PEAK
Training
Upper body pump only — 20 min max
Chest, arms, shoulders — visible muscles only
15–20 reps · Light · Constant tension
Rest of day: walking only
Nutrition
Carbs: 280g · Protein: 200g · Fat: 20g
Water: 64oz only — begin taper NOW
Sodium: near zero — no salt anywhere
Maximize potassium: banana + sweet potato + coconut water
Wednesday · May 28 — BIRTHDAY · DELIVERY
MAXIMUM VISUAL PEAK
Morning Protocol
Wake up: 8oz water — sip slowly
2 hrs before peak: 50g complex carbs + 40g protein
30 min pump: push-ups, curls, lateral raises, dips
Sip water slowly throughout morning
Why It Works Today
Muscles fully glycogen-loaded — round and full
Subcutaneous water flushed — dry and defined
Low sodium = no puffiness or bloat
You look 5–8 lbs leaner than the scale reads
PEAK WEEK — ZERO EXCEPTIONS: No alcohol May 23–28. No restaurant food. No soy sauce. No processed food. One high-sodium meal causes subcutaneous water retention within 4 hours and visually undoes days of preparation. Total control only.