OmniMuscle

YOUR PROTOCOL

You're an advanced athlete carrying decades of lived experience in your body — CP, HIV+, insomnia, and dairy restrictions aren't obstacles, they're part of your training data. At 6'6" and 182 lbs trending upward toward 235, you need a machine-dominant, high-volume hypertrophy phase designed around your all-in-one home setup and leg press. We're prioritizing tempo-controlled single-arm/unilateral movements, strict rest intervals to manage neurological load, and a calorie surplus structured to feed muscle without digestive chaos. Your in-house chef is a massive advantage — we'll leverage that for precise macro timing and dairy-free density.

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CALORIE & MACRO TARGETS

| Metric | Target | Rationale |
|--------|--------|-----------|
| Daily Calories | 3,400–3,600 | Aggressive lean mass gain for your height/goal weight; ectomorph + HIV+ requires surplus without inflammatory overload |
| Protein | 240–260g | 1.3g/lb current BW; muscle protection + immune support |
| Carbs | 400–450g | Primary fuel for 6-day volume; time majority around training windows |
| Fats | 90–110g | Hormone production, nutrient absorption; focus on anti-inflammatory sources (avocado, olive oil, nuts, fatty fish) |

Chef instruction: 5–6 meals/day. Pre-workout carbs (rice, sweet potato, oats). Post-workout: lean protein + fast carbs. Evening meals: moderate carb, higher fat for satiety. No dairy = use coconut yogurt, oat milk, almond-based alternatives.

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TRAINING SPLIT

| Day | Focus | Exercises | Sets × Reps | Rest |
|-----|-------|-----------|-------------|------|
| Mon | Upper Push (Intensity) | SA Cable Chest Press, SA Cable Fly, Machine Shoulder Press, Cable Lateral Raise, Cable Tricep Pushdown | 3×10 (failure on final set) | 90 sec |
| Tue | Lower (Intensity) | Leg Press (feet high/wide), SA Cable Hamstring Curl, SA Cable Leg Extension, Calf Raise (machine or leg press platform) | 3×10 (failure on final set) | 2 min |
| Wed | MANDATORY REST | Mobility flow, foam rolling, meditation, or complete neural reset | — | — |
| Thu | Upper Pull (Volume) | SA Cable Row, SA Lat Pulldown, Cable Face Pull, SA Cable Bicep Curl, Cable Reverse Fly | 3×12–15 (controlled tempo) | 90 sec |
| Fri | Lower (Volume) | Leg Press (feet low/narrow), SA Cable Hamstring Curl, SA Cable Leg Extension, Cable Glute Kickback | 3×12–15 (controlled tempo) | 2 min |
| Sat | Upper Full-Body (Metabolic) | Circuit: SA Cable movements (chest/back/shoulder/arms) in rotation | 3 rounds × 10–12 each | 60 sec between rounds |
| Sun | Active Rest | Stretch, walk, sauna, or complete off | — | — |

Progression rule: If you hit 15 reps comfortably on the final set, increase resistance next week.
Warmup (Lower days): 2 min forward walk + 2 min backward walk on unpowered treadmill if available, OR 5 min slow cycling + leg swings.

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RECOVERY & LIFESTYLE

• Sleep is non-negotiable, but we meet you where you are: 5 hours is your reality. Supplement with a hardcore sleep formula (see below) 30 min before bed. Blackout curtains, no screens 60 min out, consider magnesium glycinate + tart cherry for deep-stage sleep induction. Naps are strategic weapons — 20-min power naps post-workout count as recovery.
• Wednesday rest is a REQUIREMENT, not a suggestion: CP + 6-day volume + insomnia = high neurological tax. Treat Wednesday like a training day — schedule it, honor it, use it to decompress. Foam roll hip flexors, quads, lats. Breathwork or meditation to clear executive overload.
• Lightly active outside the gym works in your favor: Don't add cardio for cardio's sake. Daily movement (walks, stretching, light mobility) supports lymphatic flow and joint health without additional CNS fatigue.

SUPPLEMENT STACK

• EAAs (intra-workout): Sip 10–15g during training to protect muscle tissue and offset any catabolic drift from HIV+ metabolism. Non-dairy, fast absorption, zero gut stress.
• Whey Isolate (dairy-free alternative): Since you're dairy-restricted, use a plant-based isolate blend (pea + rice) or egg white isolate. 40–50g post-workout within 30 min. Your chef can blend this into smoothies with oat milk, banana, almond butter.
• Blackstone Labs Dust-X (pre-workout): High-stim, cognitive-focus formula. Take 20 min pre-training. The neuro-drive component is critical for maintaining intent and tempo control with limited dexterity — you need the mind-muscle lock.
• Blackstone Labs Anesthetized (sleep formula): Your insomnia is the biggest recovery thief. Take this 30 min before bed. It's designed for deep, restorative sleep and executive burnout reset — exactly what you need to survive a 6-day hypertrophy block.
• Creatine Monohydrate: 5g daily (any time). Muscle fullness, strength, cognitive support. Non-negotiable for stage prep and your goal weight.

MINDSET MANTRA

"I don't train in spite of my body — I train because of it. Every rep is proof that patience, precision, and showing up build empires."
#OMNIMUSCLE