12-Week Recomp

5'10" · 190 lbs · 17% BF → 10%  ·  Natural  ·  Apr 20 – Jul 12, 2026

Current BF
17%
~32 lbs fat mass
Target BF
10%
~18 lbs fat mass
Fat to lose
~14 lbs
1.2 lbs/week
Target weight
~176 lbs
preserving LBM natural
Daily deficit
~600
kcal — natural ceiling
Refeeds/wk
2
Tue + Fri (same as training partner)
Natural athlete protocol — deficit ceiling is ~600 kcal/day. Aggressive cuts above this threshold increase cortisol and accelerate muscle catabolism without pharmaceutical preservation. Slow and steady wins here: 1–1.2 lbs/week fat loss over 12 weeks is the target. Creatine is mandatory — it's doing a portion of the work that compounds do for a training partner.
Phase 1 — Foundation
APR 20 – MAY 17  ·  4 weeks
Low day carbs
~85g
High day carbs
~190g
Fasted cardio
20 min · 4×/wk
Thursday HIIT
35–40 min
Target loss
~4–5 lbs
Check-in
May 17

Establish habits, dial in the carb cycling rhythm, start fasted morning cardio. Do not push cardio volume too hard — the body needs 2 weeks to adapt to the deficit. Diet is the primary driver in Phase 1.

Phase 2 — Push
MAY 18 – JUN 14  ·  4 weeks
Low day carbs
~75g
High day carbs
~190g
Fasted cardio
25 min · 5×/wk
Thursday HIIT
45–50 min
Target loss
~5–6 lbs
Check-in
Jun 14

Drop low day carbs by ~10g (trim rice slightly). Increase fasted cardio to 5 days/week and extend Thursday HIIT. Add post-lift finishers on chest and back days. The body is adapted now — this is where the visible changes accelerate.

Phase 3 — Peak
JUN 15 – JUL 12  ·  4 weeks
Low day carbs
~65g
High day carbs
~190g
Fasted cardio
30 min · 6×/wk
Thursday HIIT
55–60 min
Target loss
~4–5 lbs
Check-in
Jul 12

Maximum sustainable deficit for a natural athlete. Low days are lean but never below 65g carbs — below this threshold cortisol spikes hard and you start burning muscle. High days stay at 190g throughout to protect LBM and prevent metabolic adaptation. Final 2 weeks: reduce sodium, increase water, peak out.

Weekly Template

Same training split as training partner. Refeeds locked to Tue (Back) and Fri (Legs) — highest volume days, maximum insulin sensitivity post-lift. Grocery shopping and meal prep overlap almost entirely.
DayTrainingDietFasted CardioPhase notes
MonChestLOWPh1: 20min · Ph2: 25min · Ph3: 30minIncline walk or bike AM. Add 15 min finisher post-lift from Ph2.
TueBackHIGH20 min easy only (all phases)Deadlift day — save the energy. Easy AM cardio, max effort lifting.
WedShouldersLOWPh1: 20min · Ph2: 25min · Ph3: 30minLISS zone 2 only. Shoulder volume is taxing — no heavy cardio.
ThuHard CardioLOW—HIIT session only. Ph1: 35–40 min · Ph2: 45–50 min · Ph3: 55–60 min.
FriLegsHIGH—20 min easy walk post-lift. 100 burpee finisher = cardio done. Eat the carbs.
SatRestLOWPh1: skip · Ph2: 25min · Ph3: 30minEpsom salt bath. Weigh in Saturday AM fasted every week.
SunArmsLOWPh1: 20min · Ph2: 20min · Ph3: 25minEasy LISS. Arms volume is lower CNS cost — cardio ok same day.

Check-In Targets

DateWeekTarget weightEst. BFAction if off target
May 17End of Phase 1~185–186 lbs~15%If <4 lbs lost → extend Ph1 one more week before starting Ph2
Jun 14End of Phase 2~179–181 lbs~12–13%If <9 lbs lost total → add Sat fasted cardio in Ph3, tighten low day by 5g carbs
Jul 12End of Phase 3~175–177 lbs~10%Final assessment. Tape measure, photos. 10% = visible abs, clear oblique separation.

Diet Protocol

3 days low → 1 high, locked to training schedule  ·  Protein constant at 250g every day

Low carbs decrease across phases (85g → 75g → 65g). High carbs stay at 190g throughout to prevent metabolic adaptation.

Changes from original plan: FIXED Oats removed on low days — carbs shifted to pre-workout window. FIXED Honey removed from post-workout on low days. FIXED Avocado flipped — ½ on low days (fat fills satiety gap), ¼ on high days. FIXED Almond butter 2 tbsp low / 1 tbsp high — was already correct, confirmed.

Low Carb Day

Ph1: ~85g carbs Ph2: ~75g Ph3: ~65g 250g protein 65g fat ~1,900 kcal
Breakfast
5 egg whites + 2 whole eggs · ½ cup blueberries · 1 tbsp flaxseed
No oats on low days Carbs moved to pre-workout. Add extra egg white for volume if needed.
Mid-morning
1.5 cups non-fat Greek yogurt · 1 scoop whey isolate · ¾ oz mixed nuts
Lunch
4.5 oz chicken breast · 135g jasmine rice (cooked) · 1 cup spinach · 1 tsp olive oil
Phase 2 adjustment: reduce rice to 110g. Phase 3: reduce to 90g. Same chicken and veg throughout.
Pre-workout
1 scoop whey isolate · 1 full banana
Updated Full banana (was ½). Carbs moved here from oats. Trains harder, burns better.
Post-workout
⅓ cup cream of rice · 1 scoop whey isolate
No honey on low days Protein is the priority post-workout on low days. No need for the insulin spike.
Dinner
4.5 oz salmon · 70g sweet potato (cooked) · 1 cup asparagus · ½ avocado
Updated ½ avocado on low days (was ¼). Fat fills satiety gap from removed oats and honey.
Pre-bed
¾ cup cottage cheese (2%) · 2 tbsp almond butter
Higher fat pre-bed on low days — keeps you full overnight when carbs are low.

High Carb Day

190g carbs — all phases 250g protein 58g fat ~2,300 kcal
High carb stays at 190g across all three phases. Never cut the refeed. For a natural athlete, the refeed is the primary mechanism preventing metabolic adaptation — the body needs to see high carbs regularly or TDEE drops and fat loss stalls.
Breakfast
5 egg whites + 2 whole eggs · 50g oats · ⅓ cup blueberries · 1 tbsp flaxseed
Oats back in on high days. Full 50g portion.
Mid-morning
1.5 cups non-fat Greek yogurt · 1 scoop whey isolate · ¾ oz mixed nuts
Lunch
4.5 oz chicken breast · 295g jasmine rice (cooked) · 1 cup spinach · 1 tsp olive oil
Full rice portion. This is where most of the high day carbs live.
Pre-workout
1 scoop whey isolate · 1 full banana
Post-workout
¾ cup cream of rice · 1 scoop whey isolate · 1 tbsp honey
Honey stays on high days. Post-deadlift or post-legs, the insulin spike is useful.
Dinner
4.5 oz salmon · 145g sweet potato (cooked) · 1 cup asparagus · ¼ avocado
Updated ¼ avocado on high days (was ½). Carbs are doing the satiety work — less fat needed.
Pre-bed
¾ cup cottage cheese (2%) · 1 tbsp almond butter
Reduced almond butter on high days — carbs are higher, fat comes down.

Protein Substitutions

Rotate every 2–3 days to prevent meal fatigue, which is the #1 reason people fall off diet plans.

Instead of chicken (4.5 oz) Amount Notes
93% Ground beef4.5 ozSlightly more fat — reduce olive oil by ½ tsp to compensate
Turkey breast4.5 ozNear-identical macros. Best 1:1 swap.
Pork tenderloin4.5 ozVery lean. Mild flavour. Good for meal fatigue relief.
Canned tuna in water4.5 ozZero cooking. Cap at 3–4×/week (mercury).
Shrimp5.5 ozLower fat — increase portion slightly.
Instead of salmon (4.5 oz) Amount Notes
Rainbow trout4.5 ozBest 1:1 swap. Near-identical macros and omega-3 profile.
Mackerel4.5 ozHigh omega-3s, strong flavour. Strong option on low days.
Sardines in olive oil3.5 oz drainedRich in omega-3s. Drain oil to control fat macros.
Tilapia5.5 ozVery lean — add 1 tsp olive oil to compensate. Add fish oil supplement.
93% ground beef4.5 ozLoses omega-3s — add fish oil supplement same day.

Workout Programs

Same split as training partner · Mon Chest · Tue Back · Wed Shoulders · Thu Cardio · Fri Legs · Sun Arms

All workouts are identical to training partner's programs — trains together when schedules align. Full programs are in the training partner's plan. Key difference: no shoulder injury restrictions — all movements including behind-the-neck pulldowns and Bradford presses are available. However, Bradford presses are still low value for hypertrophy and can be replaced with rope face pulls for better rear-delt development.
CHEST — WO A · Weeks 1, 3, 5, 7, 9, 11
  • High-to-low cable flies
    5 × 15 · slow controlled eccentric
  • Bench press
    7 × 12 · 45s rest
  • Incline BB press
    8 × 10 same weight · 60s rest
  • Flat DB press superset flat DB flies
    4 × 10 / 8 · 3/3 tempo on flies
  • Incline DB press superset push-ups
    10 × 10 / 10
  • Hammer chest press with bands
    5 × 8–12 · 30s rest
  • TRX flies superset push-ups
    4 × failure / failure
  • Finisher (from Phase 2): 15 min bike or sled
    20s hard / 40s easy
CHEST — WO B · Weeks 2, 4, 6, 8, 10, 12
  • Seated pec deck superset push-ups
    5 × 15 / 20 · no rest
  • Incline bench press
    2×12, 3×10, 2×8, 5×5 heavy
    After each set of 5 → -30%, 5 more. No rest.
  • Flat DB press
    8 × 8 · 30s rest
  • Hammer strength lower chest superset clap push-ups
    5 × 8 heavy / 10 clap
  • Chest dips — lean forward
    5 × failure · 60s rest
  • Incline DB press superset flies
    8 × 10 / 12
  • Foam roll chest
    5 minutes
  • Finisher (from Phase 2): 15 min bike or battle ropes
BACK · Every Tuesday · High carb day · All phases
  • Wide grip chin-ups
    4 × 15 warm-up
  • Deadlift
    55%→3×7 · 75%→3×5 · 85%→3×3 · 90%→2×2 · 100%→3×1
  • Single-arm DB row
    4 × 12 each arm · heavy
  • Standing T-bar row
    4 × 12/10/8/8
  • Wide-grip pulldown + dropset
    4 × 8 + 10 dropset after each set
  • Close-grip seated rows + dropset
    4 × 12 + 10 dropset · 60s rest · heavy
  • Close-grip pulldowns + dropset
    4 × 12 + 10 dropset · 60s rest
  • Lower back hypers superset straight-arm pulldowns
    5 × 25 / 12 · no rest
  • Behind-the-neck pulldowns
    7 × 15 · 45s rest
    No shoulder injury — this movement is available. Keep controlled, no forced reps here.
SHOULDERS — WO A · Odd weeks
  • Arnold press superset lateral raise superset front raise
    4 × 12 / 15 / 12
  • T-bar kneeling single-arm press superset Smith upright row
    4 × 12 each / 12
  • Hi/low lateral raises — dropset
    3 rounds: 8–10 heavy → drop → 15–20
  • Side lateral raise superset front raise with rope
    3 × 12 / 12 + dropset last set
  • Incline bench rear delt flies superset DB front raise
    3 × 12 / 12
  • Hi cable cross-grab tri-set (rear delt / bent-over / rope pull)
    3 rounds · 12 / 15 / 12
  • Bar shrug superset DB shrug superset plate shrug
    3 × 12 / 12 / 30 · increase weight
  • Bradford presses burnout
    2 × max reps · front-to-rear, barely clearing head
    Available — no shoulder injury. Control the movement under fatigue.
SHOULDERS — WO B · Even weeks
  • Machine shoulder press
    5 × 15 warm-up
  • Seated lateral DB raise — traps off, blades locked
    5 × 15
  • Chest-on-incline DB front raise
    5 × 15
  • Wide-grip upright row superset rear delt flies
    5 × 12 / 15
  • Seated Arnold press superset DB shrugs
    5 × 10 / 12
  • Smith machine tight-grip shrugs to failure
    5 × 8 to failure, switch to shoulder-width, repeat
ARMS — WO A · Weeks 1, 4, 7, 10
  • Warm-up: bench dips / BB curls alternating
    20d+10c → 10d+20c · 5 rounds · 90s rest
  • Close grip bench press
    4 × 8 heavy
  • Weighted chin-ups
    4 × 12/10/8/8
  • Weighted dips
    4 × 12/10/8/8
  • BB drag curls
    4 × 12 @ 135 (bar to mid-stomach only)
  • Cable pushdowns — 21 method
    4 sets
  • Preacher curls superset DB uppercuts
    4 × 10 / 25
  • Hammer curl drop set → incline EZ curl dead hangs
    6–8 heavy → 15–20 → 10–12 slow · 3 rounds
  • Rope curls 21 method superset incline DB curls
    4 × 21 / 15
  • Overhead DB press superset overhead rope extension
    4 × 8 / 12
  • Chin-ups with hold
    10 reps · 10s hold top · 5s negative
  • Incline bench triceps tri-set
    Extension + skull crushers + close grip press + push-ups · 12 each · 4 rounds
ARMS — WO B · Weeks 2, 5, 8, 11
  • Warm-up: chin-ups superset dips
    10 / 15 · 5 rounds
  • Rope cable curl superset overhead extension
    4 × 15 / 15
  • Narrow-grip pressdown superset wide reverse-grip pressdown
    4 × 8 / 8
  • Sweeping curls
    4 sets · 9 inside / 9 outside
  • Close-grip press superset diamond push-ups
    5 × 8 / failure
  • Double-D ring flex-down
    4 × 10–12 + dropset last set
  • Wide-grip cable curl superset tricep pushdown
    4 × 15 / 15
  • Bicep knee curl superset
    5 sets · 10/10 → 6/4 · increase weight · 30s rest
  • Lengthened-state bicep superset
    5 sets · 10/8 → failure+dropset · 30s rest
ARMS — HIGH VOLUME · Weeks 3, 6, 9, 12
  • Warm-up: tricep push-ups
    5 × 20 elbows tight
  • EZ curls / pushdowns / rope curls tri-set
    4 × 12/10/8
  • Sweeping curls superset skull crushers
    4 × 10 / 8
  • Wide curl / reverse curls / weighted dips
    4 × 10 / 10 / 10
  • Close-grip bench / seated EZ curls / skull crushers
    5 × 8 / 12 / 12
  • Preacher curl superset incline DB 15-method
    4 × 10
  • Rope curls 21 superset concentration curls
    4 × 21 / failure
  • Heavy pushdown superset bench dips + weight
    5 × 10 / 25
  • Overhead DB press superset overhead rope extension
    5 × 8 / 12
LEGS · Every Friday · High carb day · All phases
Highest calorie-burning session of the week. EPOC burns fat for 18–24 hours post-session. The refeed is timed here specifically. 100 burpees for time is your built-in cardio finisher — track and beat your time each week.
  • Back squat
    10, 8, 6, 4, max reps — increase weight each set
  • Front squat
    8 × 8 · 30s rest · ~43% 1RM · add weight over last week
  • Heel-elevated back squat
    10, 8, 6, 4
  • Romanian deadlift
    8 × 8 · 30s rest · add weight over last week
  • Bulgarian split squat
    8 × 8 · 30s rest · add weight over last week
  • Barbell shrug
    8 × 8 · 30s rest · add weight over last week
  • 100 burpees for time
    Record your time every week. Progressive improvement is the goal.

Cardio Protocol

Progressive across 3 phases · Fasted LISS daily · HIIT Thursday · Natural athlete ceiling respected

Natural athlete cardio ceiling: total weekly cardio above ~4–5 hours starts producing cortisol increases that eat into muscle for a natural lifter. This protocol is built to stay under that threshold in Phases 1 and 2 and approach it only in Phase 3.

Phase-by-Phase Cardio Progression

Day Training Phase 1 Phase 2 Phase 3 Type
MonChest20 min25 min + finisher30 min + finisherFasted LISS Zone 2
TueBack20 min easy20 min easy20 min easyLISS only. Save energy for deadlifts.
WedShoulders20 min25 min30 minFasted LISS Zone 2
ThuHard Cardio35–40 min45–50 min55–60 minHIIT — 30s hard / 90s easy. Assault bike.
FriLegs— post walk— post walk— post walk20 min walk only. 100 burpees = cardio done.
SatRest—25 min30 minFasted LISS. Skipped in Phase 1 — rest day stays as rest.
SunArms20 min20 min25 minFasted LISS. Arms day is lower CNS cost.

HR Zones

Zone 2 — LISS
60–70% max HR

Nose-breathing pace. Fasted morning sessions. Maximum fat oxidation. Conversational.

Zone 4 — HIIT
80–85% max HR

Thursday intervals only. 30s all-out / 90s easy. Assault bike preferred.

Supplement Stack

Natural athlete protocol · No compounds · Maximize what's available over the counter

Creatine is the #1 priority here. For a natural athlete on a cut, creatine monohydrate preserves muscle strength and volume when glycogen is depleted. It's doing a portion of the work that a training partner's compounds handle. Non-negotiable. Take it every day regardless of training or diet type.

Core Stack

Creatine monohydrate
5g daily · any time
Non-negotiable
Take with any meal. No loading phase needed — just 5g every single day. Takes 3–4 weeks to saturate. Start on day 1 of the protocol.
Whey isolate
3 scoops/day · 30g each
Mid-morning, pre-workout, post-workout. Already in the diet plan.
Ashwagandha KSM-66
600mg · with dinner
Lowers cortisol, which drives abdominal fat retention. For a natural athlete this is especially important — cortisol management is the primary lever for mid-section fat after diet.
Magnesium glycinate
400mg · pre-bed
Deepens slow-wave sleep which drives natural GH release. For a natural athlete, sleep quality IS the GH protocol. Also reduces muscle cramps and improves insulin sensitivity.
Vitamin D3
3,000–5,000 IU · AM
Supports testosterone production and immune function. Most people are deficient. Pair with K2 (100–200mcg) for proper calcium metabolism.
Zinc
25–30mg · AM with food
Supports natural testosterone levels. Depleted by heavy sweating. Often low in high-volume athletes.
Omega-3 fish oil
2–3g EPA+DHA daily
Take on any day using tilapia or lean white fish instead of salmon. Supports cortisol management and reduces training-related inflammation. Take with meals containing fat.
Electrolytes
Daily · double on cardio days
LMNT or Nuun. No sugar. Carb cycling flushes glycogen water and electrolytes fast. Fatigue and performance issues on low days are usually electrolytes, not calorie deficit.

Daily Timing

5:30
Wake
Water (16 oz) + creatine (5g) + caffeine if using. Wait 20 min before cardio.
6:00
Fasted cardio
Zone 2 LISS. Duration per phase and day. Nose breathing.
7:00
Breakfast
Eggs + blueberries + flaxseed. D3/K2 and Zinc with this meal.
10:00
Mid-morning: yogurt + whey + nuts.
12:30
Lunch
Chicken + rice + spinach. Fish oil with this meal.
3:00
Pre-workout
Whey + banana.
4:00
Train
Full session. Match training partner intensity.
5:30
Post-workout
Whey + cream of rice (+ honey on high days only).
7:30
Dinner
Salmon + sweet potato + veg + avocado. Ashwagandha 600mg with this meal.
9:30
Pre-bed
Cottage cheese + almond butter. Magnesium glycinate 400mg.
10:00
Sleep
8 hours minimum. Cold room 65–68°F. Deep sleep = natural GH = fat loss. This is the protocol.

Lifestyle Protocol

Recovery, stress, hydration, and performance optimization

Sleep

8 hours minimum, non-negotiable. For a natural athlete, sleep IS the anabolic window. Natural GH peaks during slow-wave sleep — this is your primary muscle-preservation and fat-oxidation mechanism at night. Insufficient sleep raises cortisol by 30–40%, which causes preferential abdominal fat storage even in a caloric deficit.

Cold room (65–68°F), no screens 30 min before bed, consistent bed time. Magnesium glycinate 400mg pre-bed deepens slow-wave sleep. Do not sacrifice sleep to fit in more cardio — the cardio is worth far less than the sleep.

Stress

Minimize chronic stress. The body cannot distinguish between training stress and life stress — cortisol from both sources accumulates and acts on abdominal fat identically. Ashwagandha + sleep + the Epsom baths are specifically targeting this. 2× weekly Epsom salt baths (20 min, 2 cups magnesium sulfate) — parasympathetic reset and transdermal magnesium absorption.

Hydration

1 gallon minimum daily. 1.5 gallons on Thursday HIIT day and in Phase 3 final 2 weeks. Carb cycling depletes glycogen water and electrolytes rapidly — performance and recovery issues on day 2–3 of a low run are usually hydration and electrolytes, not calories.

Check-In Protocol

Every Saturday morning, fasted: Scale weight + waist measurement at navel. Photos every 4 weeks (Phase check-ins). Do not weigh in daily — natural fluctuations of 2–4 lbs from water and glycogen are normal and cause unnecessary psychological interference with the program.

If weight stalls for 2 consecutive weeks with no measurement changes: first check sleep and stress levels before cutting more food or adding more cardio. For a natural athlete these are the most common hidden culprits behind stalls.

Sex

Recommended protocol: 2× daily on even calendar dates. 3× on odd dates. On leg day, all activities are to be reclassified as "active recovery" and performed with the same 30-second rest intervals as front squat sets. On deadlift day the movement patterns are already covered in the program — any carryover is complimentary volume and counts toward the 8×8. During Phase 3 deload weeks, apply the same periodization principles as training: reduce frequency by 40%, maintain intensity. Note: this is the only protocol in this document that has not been peer-reviewed, though several studies are pending.

Reassessment Triggers

Increase food (add 20g carbs to low days for one week) if: strength drops more than 10% on main lifts, persistent fatigue lasting 5+ days, sleep quality deteriorates despite magnesium, mood significantly impacts training.

Reduce cardio (not food) first if: joint aches increase, resting HR elevates by 10+ BPM, recovery between sessions deteriorates. Natural athletes have a lower cortisol ceiling than assisted athletes — respect it.

Weekly Grocery List

5 low carb days + 2 high carb days (Tue + Fri) · Same shopping schedule as training partner

Quantities are smaller than training partner's list — 4.5 oz protein portions vs 7 oz. Buy fresh proteins twice weekly where possible.

Proteins & Meat

Item Qty Notes
Chicken breast2 lbs4.5 oz cooked per lunch daily
Salmon fillet1.5 lbs4.5 oz dinner, 3–4 days. Rotate with trout/mackerel.
White fish or trout1 lbAlternate dinner protein 3–4 days
Whole eggs1.5 dozen2 whole eggs daily = 14/week
Liquid egg whites16 oz carton5 whites daily · 1 carton ≈ 11–12 whites

Dairy & Refrigerated

Non-fat Greek yogurt32 oz1.5 cups daily = ~10.5 cups/wk. 1 × 32oz tub.
Cottage cheese 2%24 oz¾ cup pre-bed nightly = ~5.25 cups/wk
Avocados2 medium½ on low days (5×), ¼ on high days (2×) = 3 halves/wk ≈ 1.5 avocados

Produce

Baby spinach1 × 5 oz bag1 cup lunch daily
Asparagus1–2 bunches1 cup dinner daily. Sub broccoli mid-week.
Sweet potatoes~2 lbs70g low days (5×), 145g high days (2×) = ~640g/wk
Bananas7–8 bananas1 full banana pre-workout every day now (was ½ on low days — fixed)
Blueberries1 pint⅓ cup (50g) breakfast daily. Both day types.

Grains & Carbs

Jasmine rice (dry)2 lbs bag135g cooked low / 295g cooked high. Lasts 2+ weeks.
Rolled oats1 canisterHigh days only — 50g × 2/wk = 100g. One canister lasts months.
Cream of rice1 bag⅓ cup low (5×), ¾ cup high (2×). Post-workout daily.

Fats & Pantry

Almond butter (natural)1 jar (16 oz)2 tbsp low / 1 tbsp high = ~12 tbsp/wk ≈ 180g. Lasts ~2 weeks.
Mixed nuts (unsalted)6 oz bag¾ oz (21g) daily = 147g/wk
Extra virgin olive oil1 bottle1 tsp lunch daily. Lasts 3+ weeks.
Ground flaxseed1 bag1 tbsp daily with breakfast. Omega-3s + fibre.
Raw honey1 small jarHigh days only (2×/wk). Small amount. Lasts months.

Supplements to Buy

Whey isolate5 lb tub3 scoops/day = 21 scoops/wk. One 5lb tub ≈ 3 weeks.
Creatine monohydrate500g tub5g daily. 500g tub = 100 days. Buy once for the whole program.
Ashwagandha KSM-661 bottle (60 caps)600mg nightly. 60 cap bottle at 2 caps = 30 days. Buy 3 for full program.
Magnesium glycinate1 bottle400mg pre-bed nightly. Multi-month supply per bottle.
Fish oil (high EPA+DHA)1 bottleTake on days using lean fish instead of salmon. Choose 2–3g EPA+DHA per serving.
D3/K21 bottle3,000–5,000 IU D3 + 100–200mcg K2. Multi-month supply.
Zinc1 bottle25–30mg with breakfast. Multi-month supply.
Electrolytes1 tubLMNT or Nuun. No sugar. Daily use.

Misc

Epsom saltLarge bag2 cups per bath, 2× per week
Black coffeeas neededPre-fasted cardio. Caffeine + fasted state = enhanced fat oxidation.
Water7+ gallons/wk1 gal minimum daily. 1.5 gal Thursday and Phase 3 final 2 weeks.

Shared Meal Prep (with training partner)

Sunday batch cook: Rice, sweet potatoes, and chicken can be cooked together in one session covering both people. Portion into separate containers — Mick's are smaller (135g/295g rice, 70g/145g potato vs the 75g/150g and 100g/200g in the other plan).

Label by day type and person. Low day containers look identical — the difference is only in rice portion size. Labelling prevents accidental swaps during the week.

Wednesday restock: Fresh salmon and fish. Same shopping run as training partner — quantities scale down but it's the same list.