Your Diet Plan
Meal Schedule
🌅 BREAKFAST ~9AM
Shake Only
Fire Blood + Whey + Collagen (1 scoop) + Creatine 5g + Krill Oil
~195 kcal · 42g protein
🥩 LUNCH ~12PM
Striploin + Eggs + Avocado + Sweet Potato
200g striploin · 4 eggs · ½ avocado · 150g sweet potato · garlic + onion in tallow
~1,050 kcal · 90g protein
🍽️ DINNER POST-GYM
Steak/Salmon + Eggs + Cottage + Avocado + Kimchi
250g striploin/salmon · 3 eggs · 200g cottage cheese · ½ avocado · 100g kimchi · evening
collagen scoop
~1,014 kcal · 112g protein
🌙 BEFORE BED
Magnesium Glycinate
Sleep quality + testosterone + recovery. Stop water 2h before bed.
Rest Days
✗ Skip sweet potato at lunch
✗ Reduce dinner meat by 50g
✓ Everything else stays the same
Training Protocol
🏋️ Split: Upper1 → Lower1 → Rest → Upper2 → Lower2 → Arms/Delts → Rest
🚶 Cardio: 20-25min stairmaster/incline post-workout 3x/week (Upper1, Lower1, Upper2)
🧖 Sauna: 15-20min post-cardio 3-4x/week
❄️ Cold shower after sauna
📅 Daily order: Lunch → Gym → Cardio → Sauna → Dinner
Current Supplement Stack
🌅 Fire BloodMorning shake
🥛 PVL Whey (27g protein)Morning shake
🦴 Progressive Collagen (1 scoop)Morning shake
⚡ PVL Creatine 5gMorning shake
🐟 Krill OilMorning shake
🦴 Progressive Collagen (1 scoop)Evening with
dinner
🌙 Magnesium GlycinateBefore bed
🌞 NatureWise Astaxanthin 12mgStart late May
(tanning+skin)
Supplements To Add
Tongkat Ali 400mg + Fadogia 600mgTestosterone
Ashwagandha KSM-66 600mgSleep +
cortisol
Vitamin D3 4000IU + K2 100mcgTestosterone + immunity
Boron 10mgFree testosterone
Glycine 3-5gBefore bed — sleep +
tendon
Rhodiola Rosea 400mgMorning — energy
+ stress
Target — July 2026 HK Departure