Weekly Workouts (Mon–Sun)
Each day includes a faceless, follow‑along session. Replace the placeholder URLs with your own videos.
Programming: 3 full‑body strength days (Mon/Wed/Fri), 2 conditioning days (Tue/Sat), 1 mobility day (Thu), 1 recovery walk or easy cardio (Sun).
30-Day Cookbook (Protein‑Scaled)
Baseline assumes 120 g/day. When you set your protein, the protein source portions scale to match. Carbs/fats are flexible to hunger and training.
Grocery List (Core)
| Category | Items |
|---|---|
| Protein | Chicken breast, extra‑lean ground turkey, salmon, tuna packets, eggs/egg whites, Greek yogurt (0–2%), cottage cheese, tofu/tempeh, edamame, whey/plant protein |
| Carbs | Rice, oats, whole‑grain wraps, potatoes, quinoa, beans/lentils, fruit, mixed berries |
| Fats | Olive oil, avocado, nuts, nut butter, seeds (chia/flax) |
| Veg | Spinach, broccoli, mixed greens, peppers, onions, mushrooms, tomatoes, zucchini |
| Flavor | Salsa, hot sauce, soy/coconut aminos, lemon, garlic/onion powder, paprika, cumin |
Budget tip: Buy protein in bulk, batch‑cook, and freeze 150–200 g cooked portions (250–300 g for tofu).
Vitamins & Supplements
Optional, not mandatory. Food first. Discuss with a clinician if you have medical conditions or take medication.
Multivitamin (basic)
Fills small micronutrient gaps on a cut. Choose third‑party tested.
Vitamin D3 (1000–2000 IU)
Supports bone health, immunity, and muscle function—especially if sun exposure is low.
Omega‑3 (Fish oil: ~1–2 g EPA+DHA)
Cardiovascular health, inflammation balance, possible recovery benefits.
Creatine Monohydrate (3–5 g/day)
Strength & lean mass support. Safe for most; hydrate. No cycling needed.
Whey/Plant Protein
Convenient way to hit daily protein target when food falls short.
Magnesium Glycinate (200–400 mg)
Sleep quality, muscle relaxation; many people under‑consume magnesium.
Electrolytes (sodium, potassium)
Useful on sweaty training days or low‑carb phases to maintain performance.
Psyllium Husk (5–10 g/day)
Fiber for fullness and digestion—add to yogurt or shakes. Introduce gradually.
Probiotic (optional)
May support GI comfort for some; food sources (yogurt, kefir, kimchi) work too.
Interactions & safety: Creatine can cause mild water retention; magnesium can loosen stools at high doses; fish oil can interact with blood thinners; Vitamin D can be toxic at very high chronic doses. When in doubt, check with your healthcare pro.