Hit 2 extra reps above target for 2 sessions in a row → add 2.5–5 kg. If load stalls, add 1 set instead.
Training Plan
All 4 phases · Full exercise detail
Phase 1 Wks 1–6
Phase 2 Wks 8–13
Phase 3 Wks 15–20
Phase 4 Wks 22–24
Workout Logger
Track every set · Build your history
Select Today's Session
✅ Logging:
Enter weight × reps for each set. Tap ✓ when done.
Nutrition System
Daily targets · Meal structure · Phases
Daily Macro Targets (Phase 1–2)
200g
per day
🥩 Protein
220g
per day
🍚 Carbs
70g
per day
🥑 Fat
🎯 Calorie Target: 2,300–2,400 kcal/day
Maintenance ≈ 2,700–2,900 kcal. Deficit of ~500 kcal/day = 0.5–0.75 kg fat loss/week. Never drop below 2,200 kcal.
Daily Meal Structure
6:00–7:00 AM
🌅 Breakfast
25–30g protein
3–4 eggs (any style)
Foul (beans) or 2 slices bread
OR: labneh + eggs + bread
If falafel: add 2–3 boiled eggs on side
Coffee/tea as preferred
12:00–1:00 PM
🍽️ Lunch (Main Meal)
45–55g protein
250g+ meat (chicken/beef/fish) — MINIMUM
Rice + soup (normal portion)
Labneh or yogurt on the side
Vegetables if available
5:30–6:00 PM
⚡ Pre-Gym Snack
25–30g protein
1 scoop whey protein + water/milk
+ 1 banana (carbs for energy)
OR: 2 boiled eggs + bread
9:00–9:30 PM
🌙 Post-Workout Dinner
40–50g protein
200g chicken, beef, fish, eggs, or tuna
Small portion rice or bread
Salad or vegetables
NEVER skip dinner on training days
💧 Hydration Target
3.5–4 litres/day in Basrah's heat. Drink 500ml before gym + 500–750ml during session.
Calorie Phases
Phase
Calories
Fat Loss
Phase 1–2
2,300–2,400
0.5–0.75kg/wk
Phase 3
2,200–2,500
0.3–0.4kg/wk
Phase 4
+200–300 train days
Muscle gain
⚠️ Current Diet Problem
Estimated current intake: ~900–1,400 kcal · ~40–60g protein/day. This causes muscle breakdown — your body burns muscle for fuel. Fix protein first before anything else.
Supplements
Evidence-based only · 4 essentials
🔬 Evidence-Based Only
Only supplements with strong clinical evidence are included. Everything else — fat burners, BCAAs, test boosters, pre-workouts — is not recommended.
Your 4 Essential Supplements
💪
#1 PRIORITY
Creatine Monohydrate
5g / day · Every day · No loading needed
Start Day 1
Most studied supplement in exercise science. Increases phosphocreatine stores 20–40%, directly boosting strength output by 5–15%. Also proven to improve memory and cognitive processing speed — helps with your demanding cybersecurity work too.
⏰
Any time of day
Mix into shake, water, or any drink. Timing doesn't matter — consistency does.
⚠️ Buy ONLY monohydrate. Skip creatine HCl, buffered, or kre-alkalyn — no evidence of superiority, costs more.
🥛
#1 PRIORITY
Whey Protein
1–2 scoops / day · 25–50g protein per serving
Start Day 1
Not a muscle-building drug — just convenient, high-quality protein. Your current food pattern makes hitting 200g/day nearly impossible without it. Use it to fill the gap, especially post-workout when cooking isn't practical.
⏰
Post-workout preferred
Or any meal where food protein is insufficient. Isolate if lactose sensitive.
☀️
#3 PRIORITY
Vitamin D3
3,000–4,000 IU / day · With a fatty meal
Start Wk 1
Despite Basrah's sun, your 6AM–5PM indoor schedule means minimal actual UV exposure. D3 supports testosterone production, bone density under heavy loading, immune function, and muscle recovery. D3 form (cholecalciferol) is significantly more bioavailable than D2.
⏰
With lunch or dinner (fat-soluble)
Must be taken with a meal containing fat for proper absorption.
🐟
#4 PRIORITY
Omega-3 Fish Oil
2–3g EPA+DHA / day · Check label for EPA+DHA amount
Start Wk 1
Clinical trial: fish oil (2,100mg EPA + 720mg DHA) accelerated muscle function recovery — strength returned to baseline 24–48 hours faster vs placebo. Training 4–5 days/week in a deficit means recovery speed is a real bottleneck. Also supports joint health for sustained heavy compound training.
⏰
With any meal
Check label: 2–3g of EPA+DHA combined, NOT total fish oil.
What to SKIP
✕
Pre-workout stimulants
On underfueled diet → nausea, crashes, adrenal stress. Use coffee instead once nutrition is fixed.
✕
BCAAs
Completely redundant if you hit 200g protein/day. Already in your whey and food at higher doses.
✕
Fat burners / thermogenics
Effect sizes too small to detect in real-world conditions. Save your money.
✕
Testosterone boosters
No supplement produces clinically significant testosterone increases in healthy males with good nutrition.
Progress Tracker
Weight · Waist · Strength · Photos
⚖️ Weight
📏 Waist
🏋️ Strength
⚖️ Log Today's Weight
Weight (kg)
Date
Weight History
📏 Log Waist Measurement
Waist cm (at navel)
Date
Notes (optional)
Waist History
🏋️ Log Bench Press
Weight (kg)
Reps
Date
Strength Milestones
History
Recovery & Rules
Sleep · Steps · Deload · Daily checklist
Today's Recovery Checklist
😴
7–8 Hours Sleep
Be in bed by 11:00–11:30 PM max
○
🥩
200g+ Protein Today
Hit your daily protein target
○
💊
5g Creatine Taken
Mix into any drink at any time
○
🚶
8,000–10,000 Steps
Most sustainable fat loss lever
○
💧
3.5–4 Litres Water
Especially important in Basrah heat
○
🧘
Post-Workout Stretch (5 min)
Lats, chest, hip flexors, hamstrings
○
Sleep Science
😴 Sleep = Training Variable
Mayo Clinic: insufficient sleep → +9% total abdominal fat, +11% visceral fat
Poor sleep elevates cortisol → direct fat storage around midsection
Cortisol suppresses muscle protein synthesis — no training plan compensates
Target: 7–8 hours. In bed by 11:00–11:30 PM at latest
Deload Protocol
📅 Deload Weeks: 7, 14, 21
Reduce all working sets by 40–50% (e.g. 4×8 → 2×8)
Keep the same exercises — do not change movements
Keep same rep ranges — do not add load to compensate
Reduce conditioning finishers to 8 minutes max
Eat full protein, sleep well, walk daily — do not restrict
Do NOT skip deloads feeling "fine" — fatigue is cumulative
Adjustment Triggers
📉 Losing >1 kg/week (after Wk 4)
Add 100–150 kcal/day. Too aggressive = muscle loss.
⚠️ Weight not moving for 2+ weeks
Reduce intake 150–200 kcal or add one 20-min cardio session.
📊 Strength declining significantly
Calories too low. Increase by 200 kcal/day, verify protein target.
😩 Consistently fatigued + poor sleep
Reduce to 3 training days before adjusting anything else. Sleep first.