Monday
Lower Body Lift · Supplement On-Day
Lower Lift
Full Supp Stack
Hot Tub + Sauna
Morning
6:30AM
Wake Up + Hydrate
Immediate 16–20oz plain water on waking. Flushes overnight and primes absorption for the first supplement window. No food yet.
6:45AM
Cordycepin 25mg + PQQ (1 softgel)
Empty stomach only. PQQ + Cordycepin synergy targets mitochondrial energy output — the combination matters. Take with water, then wait before eating.
7:15AM
Breakfast + Citicoline 250mg
Meal: 3–4 eggs, oats or rice, fruit, whole milk or OJ. Target 700–800 kcal, 40g protein. Citicoline must be taken with food — it fuels the choline substrate for Semax that follows. Also take Omega-3 (2–3g fish oil) and Vitamin D3 here. Storage note: Semax is a fragile peptide — keep refrigerated at all times. One afternoon in a hot car or gym bag renders it inactive.
8:00AM
Semax (1–2 sprays, nasal)
Peak cognitive window opens. Aim toward outer nostril wall, sniff gently — coat nasal lining, don't drip into throat. Citicoline 45 min ago has loaded the choline substrate. If sleep was poor last night, skip Semax and lean on Citicoline only.
Pre-Lift
9:30AM
Pre-Workout Meal / Snack
60–90 min before lifting. Keep it simple: rice or oats + banana + protein shake (whey). ~500 kcal, 30g carbs minimum. Avoid heavy fats here — slows digestion. Take Creatine 5g mixed into the shake.
Gym — Lifetime Westlake
11:00AM
Cardio Warm-Up (10–12 min)
Treadmill incline walk, bike, or row. Heart rate to ~130 bpm. The goal is to raise core temp and activate the CNS — not to fatigue. Finish with 5 min dynamic mobility: hip circles, leg swings, ankle rotations.
11:15AM
Lower Body Lift (~65 min)
Back Squat — 4 × 6–8 (3-sec eccentric) · 12-mo target: 1.5× BW (~240 lbs)
Romanian Deadlift — 4 × 8–10 · control the descent, feel the hamstring load
Bulgarian Split Squat — 3 × 10 each leg · single-leg strength = soccer performance
Hip Thrust — 4 × 10–12 (1-sec pause at top) · glute power drives sprint speed
Nordic Hamstring Curl — 3 × 6–8 (slow eccentric) · #1 hamstring injury prevention exercise
Calf Raises — 3 × 15 seated + 3 × 15 standing
Box Jumps (finisher) — 3 × 5, maximal effort, full reset between reps
Progressive Overload: Add 5 lbs to squat and RDL every week you complete all reps. Miss a rep → hold the weight. Log every set every session — if it's not written down, it didn't happen.
Romanian Deadlift — 4 × 8–10 · control the descent, feel the hamstring load
Bulgarian Split Squat — 3 × 10 each leg · single-leg strength = soccer performance
Hip Thrust — 4 × 10–12 (1-sec pause at top) · glute power drives sprint speed
Nordic Hamstring Curl — 3 × 6–8 (slow eccentric) · #1 hamstring injury prevention exercise
Calf Raises — 3 × 15 seated + 3 × 15 standing
Box Jumps (finisher) — 3 × 5, maximal effort, full reset between reps
Progressive Overload: Add 5 lbs to squat and RDL every week you complete all reps. Miss a rep → hold the weight. Log every set every session — if it's not written down, it didn't happen.
12:20PM
Post-Lift Shake (within 30 min)
Whey protein + fast carbs. Shake: 1–2 scoops whey + banana or white rice + water or milk. ~50g protein, 60g carbs. This is the most anabolic window of the day — don't miss it.
12:30PM
Hot Tub — 12–15 min
Increases blood flow to flush lactate and metabolic waste from worked muscles. Drink 16oz water before entering. Keeps circulation elevated post-lift without taxing the CNS further.
12:48PM
Sauna — 15–20 min
Growth hormone peaks post-exercise in sauna heat. Heat shock proteins support muscle repair. Finish with a cool shower after — contrast helps bring heart rate down and reduces residual inflammation.
Afternoon
1:30PM
Lunch — Big Meal
Largest meal of the day. Target: 850–950 kcal. Ground beef or chicken + white rice or pasta + vegetables + olive oil. If appetite is suppressed from Texas heat — force it. Under-eating tanks the whole stack.
2:30PM
Downtime / Skills Work
Unstructured. Nap (20–30 min) is genuinely beneficial here — GH pulse from napping compounds with post-lift recovery. Or: light ball work, video watching, journaling the focus/energy rating (1–10) from today.
5:00PM
Afternoon Snack
Greek yogurt + granola + fruit, or rice cakes + peanut butter + protein shake. Keep carbs moderate here. ~500 kcal, 30–40g protein.
7:00PM
Dinner
Salmon or lean beef + sweet potato or rice + greens. Omega-3s from salmon support next-day recovery. ~750 kcal, 45–50g protein. Last big carb load of the day.
Evening Wind-Down
9:00PM
Pre-Sleep Protein
Cottage cheese (1 cup) or Greek yogurt. Casein protein digests slowly over 6–8 hrs — feeds muscles through the night. Optional: add honey for taste.
10:00PM
Neuro-Mag (1 cap) + Magnesium Glycinate (1 cap)
Neuro-Mag (Mg L-threonate) crosses the blood-brain barrier — consolidates learning and neural adaptation. Glycinate relaxes muscles and deepens sleep. Effects build over 2–3 weeks. Don't judge it in week one.
10:10PM
Log the Day (30 seconds)
Before bed: write focus rating (1–10), energy during training (1–10), sleep quality last night (1–10). Two weeks of this data tells you more than guessing. Takes 30 seconds.
10:30PM
Lights Out — 9 hrs target
Phone down 30 min before sleep. No screens in bed. This is where the gains actually happen. Every hour under 8 is leaving muscle on the table.
Monday Calorie Target: ~3,100 kcal · Protein: ~155–160g (correct for 150–158 lbs lean — excess above this is just oxidized) · Creatine: 5g daily regardless · 12-Month Strength Targets: Squat 1.5× BW · Deadlift 2× BW · These numbers translate directly to field speed and power. Progressive Overload: Add 5 lbs to main lifts every week you hit all reps. When you miss a rep, hold the weight. Log every set.
Tuesday
Speed Day · Hill Sprints · Supplement On-Day
Hill Sprints
Full Supp Stack
No Sauna Today
⚡ No hot tub or sauna after speed days. CNS needs uninterrupted recovery. Heat therapy after max-effort sprints over-stresses the system. Skip it today.
Morning
6:30AM
Wake + 20oz Water
Sprint days demand hydration starts early. Texas heat is brutal — you need to be fully hydrated before 11 AM, not scrambling to catch up at the hill.
6:45AM
Cordycepin 25mg + PQQ (1 softgel)
Empty stomach. Mitochondrial support — this is just as relevant on sprint days since sprint capacity is largely aerobic/mitochondrial at the cellular level. ⚠ NSAID Warning: Cordycepin has mild blood-thinning properties. Do not combine with ibuprofen or Advil for post-session soreness — the combo amplifies the effect. Use ice, contrast therapy, or magnesium instead.
7:15AM
Breakfast + Citicoline 250mg
Higher carb today. Oats + banana + eggs + OJ. Sprint performance is almost entirely glycogen-dependent. ~750 kcal, lean on carbs (60–70g). Citicoline with food. Vitamin D3 + Omega-3 here too.
8:00AM
Semax (1–2 sprays)
Less critical on speed days vs lift/study days, but the BDNF boost from Semax benefits motor learning — sprint mechanics are a skill, and Semax can enhance the neural encoding of good form.
Pre-Sprint
9:30AM
Light Pre-Sprint Snack
Banana + rice cake + electrolyte drink. Light on the stomach — no full meal within 90 min of sprints. Creatine 5g here. Start sipping SALTT or LMNT to pre-load minerals.
Sprint Session — Hill
11:00AM
Dynamic Warm-Up (15 min)
Leg swings (forward + lateral) × 10 each
Hip circles × 10 each direction
A-skips × 2 × 20m
B-skips × 2 × 20m
Butt kicks × 2 × 20m
Accelerations (50%) × 3 × 30m — building to 70%
Hip circles × 10 each direction
A-skips × 2 × 20m
B-skips × 2 × 20m
Butt kicks × 2 × 20m
Accelerations (50%) × 3 × 30m — building to 70%
11:15AM
Hill Sprints — Phase 1 (Wk 1–4)
6–8 × 10-second max effort up the hill
Full walk-down recovery (~2–3 min between reps)
Focus: forward lean from ankles, knees driving high, powerful arm swing, triple extension (ankle/knee/hip)
Phase 2 (Wk 5–8): 8–10 × 15 sec, last 2 reps go 20 sec
Full walk-down recovery (~2–3 min between reps)
Focus: forward lean from ankles, knees driving high, powerful arm swing, triple extension (ankle/knee/hip)
Phase 2 (Wk 5–8): 8–10 × 15 sec, last 2 reps go 20 sec
11:40AM
Plyometric Block — 15 min (CNS while warm)
Do this immediately after sprints while the CNS is firing. This is the biggest gap in most high school speed programs.
Phase 1 (Wk 1–4):
Broad jumps × 5 (max distance, full reset) · Pogo hops × 3 × 10 · Lateral bounds × 3 × 8 each
Phase 2 (Wk 5–8):
Depth drops × 5 (step off box, land quiet) · Single-leg hops × 3 × 6 each · Reactive broad jump × 5
Phase 3 (Wk 9–12):
Hurdle hops × 3 × 5 · Single-leg depth jumps × 3 × 4 each · Sprint-to-bound combo × 4
Rule: Every rep is maximal intent. If you're tired and form breaks, stop. Quality only.
Phase 1 (Wk 1–4):
Broad jumps × 5 (max distance, full reset) · Pogo hops × 3 × 10 · Lateral bounds × 3 × 8 each
Phase 2 (Wk 5–8):
Depth drops × 5 (step off box, land quiet) · Single-leg hops × 3 × 6 each · Reactive broad jump × 5
Phase 3 (Wk 9–12):
Hurdle hops × 3 × 5 · Single-leg depth jumps × 3 × 4 each · Sprint-to-bound combo × 4
Rule: Every rep is maximal intent. If you're tired and form breaks, stop. Quality only.
11:55AM
Cool-Down + Dynamic Stretch (10 min)
Easy walk 5 min. Then: hip flexor stretch, hamstring stretch, quad stretch, calf stretch. Hold each 30–45 sec. Drink electrolytes throughout.
12:00PM
Post-Sprint Recovery Meal (within 30 min)
Protein shake + fruit immediately. Then within 1 hr: chicken or beef + rice + vegetables. Sprint recovery needs glycogen replenishment fast. ~700 kcal, 50g protein, 80g carbs.
Afternoon / Evening
1:00PM
Rest + Optional Ball Work
No gym today. Light ball work (juggling, passing against wall) is fine. Keep it to 20 min max — treat this as skill practice, not conditioning. CNS is taxed from sprints.
5:00PM
Snack
Same as other days — Greek yogurt, fruit, protein shake. ~400–500 kcal.
7:00PM
Dinner
High-carb recovery dinner. Rice or pasta + protein + greens. ~900 kcal. Replenish glycogen stores fully for Wednesday's upper lift.
10:00PM
Neuro-Mag + Magnesium Glycinate
Same as every night. Especially important after sprint days — Glycinate relaxes the hamstrings and hip flexors that took the most punishment today.
10:30PM
Sleep — 9 hrs target
CNS recovery from sprints is primarily neural, not muscular — it happens almost entirely during deep sleep. Protect this window.
Wednesday
Upper Body Lift · Supplement On-Day
Upper Lift
Full Supp Stack
Hot Tub + Sauna
Morning — identical to Monday until gym
6:30AM
Wake + 20oz Water
Same morning protocol as Monday.
6:45AM
Cordycepin 25mg + PQQ
Empty stomach. Same as every on-day morning.
7:15AM
Breakfast + Citicoline 250mg
3–4 eggs + oats + fruit. ~700 kcal. Citicoline with food. Vitamin D3 + Omega-3.
8:00AM
Semax (1–2 sprays)
Peak focus window. Same application protocol.
9:30AM
Pre-Workout Meal + Creatine 5g
Rice/oats + banana + protein. Creatine in the shake. ~500 kcal.
Gym — Lifetime Westlake
11:00AM
Cardio Warm-Up (10 min)
Row machine or bike. HR to ~130. Add band pull-aparts and shoulder rotations to prime the upper body specifically.
11:15AM
Upper Body Lift (~65 min)
Barbell Bench Press — 4 × 6–8 · 12-mo target: 1.25× BW (~195 lbs)
Weighted Pull-Ups — 4 × 6–8 · add weight once you hit 8 clean reps
DB Incline Press — 3 × 10–12
Barbell Row — 4 × 8–10 · row as much as you bench — shoulder balance matters
Lateral Raises — 3 × 15–20
EZ Bar Curl — 3 × 10–12
Tricep Pushdown + OH Ext (superset) — 3 × 12 each
Face Pulls — 3 × 15 (never skip — rotator cuff longevity for throw-ins and 50/50s)
Progressive Overload: +2.5 lbs bench each week you hit all reps. Pull-ups: once you hit 8, add 5 lbs via belt. Log everything.
Weighted Pull-Ups — 4 × 6–8 · add weight once you hit 8 clean reps
DB Incline Press — 3 × 10–12
Barbell Row — 4 × 8–10 · row as much as you bench — shoulder balance matters
Lateral Raises — 3 × 15–20
EZ Bar Curl — 3 × 10–12
Tricep Pushdown + OH Ext (superset) — 3 × 12 each
Face Pulls — 3 × 15 (never skip — rotator cuff longevity for throw-ins and 50/50s)
Progressive Overload: +2.5 lbs bench each week you hit all reps. Pull-ups: once you hit 8, add 5 lbs via belt. Log everything.
12:20PM
Post-Lift Shake (within 30 min)
Whey + banana + milk. ~50g protein, 60g carbs. Same post-lift window as Monday.
12:30PM
Hot Tub (12–15 min) → Sauna (15–20 min)
Same recovery sequence as Monday. 16oz water before entering. Cold shower after sauna. Log how you feel vs Monday.
Afternoon / Evening — mirror Monday
1:30PM
Lunch — ~900–1,000 kcal
Protein + carbs + vegetables. Same as Monday.
7:00PM
Dinner — ~800 kcal
Lean protein + complex carb + greens.
10:00PM
Neuro-Mag + Magnesium Glycinate
Same as every night. Non-negotiable.
10:30PM
Sleep — 9 hrs
Mid-week. You're two hard days in — protect this sleep window.
Thursday
Active Recovery · Supplement On-Day
Active Recovery
Full Supp Stack
Pool / Mobility
🔄 No heavy lifting, no sprints. The goal today is blood flow, mobility, and tissue repair — not adding training stress. This day is what makes Friday's full-body session possible at high quality.
Morning
6:45AM
Cordycepin 25mg + PQQ + Citicoline (7:15) + Semax (8:00)
Full morning protocol same as Mon/Wed. Even on recovery days, the cognitive stack supports recovery adaptation and learning consolidation from prior training days.
7:15AM
Breakfast — Slightly Lighter
~600 kcal. Same foods, smaller portions. Creatine 5g still — take it every day regardless of training. Vitamin D3 + Omega-3 + Citicoline with food.
Lifetime Westlake — Recovery Session
10:00AM
Pool Swim or Aqua Jog — 25–30 min
Easy effort. No lap racing yourself. Water provides gentle resistance and hydrostatic pressure that reduces inflammation without loading joints. RPE: 3–4 out of 10. Better than full rest — keeps blood moving to muscles recovering from Mon/Tue/Wed.
10:35AM
Mobility & Foam Roll — 20 min
Hip flexors (couch stretch) — 60 sec each
Hamstrings (lying stretch or PNF) — 45 sec each
Ankles (wall ankle mobility) — 10 reps each
Thoracic spine (foam roller extension) — 2 min
Adductors (frog stretch) — 60 sec
Foam roll: quads, IT band, calves
Hamstrings (lying stretch or PNF) — 45 sec each
Ankles (wall ankle mobility) — 10 reps each
Thoracic spine (foam roller extension) — 2 min
Adductors (frog stretch) — 60 sec
Foam roll: quads, IT band, calves
11:00AM
Sauna — Optional (15 min max)
If energy feels good, a short sauna session on Thursday accelerates tissue repair and keeps the heat adaptation building. Skip if you feel run down — listen to your body today.
Afternoon
12:30PM
Lunch — ~800 kcal
Standard protein + carbs. Slightly fewer carbs than lift days since you're not glycogen-depleting today.
2:00PM
Nap / Rest
Thursday is the midpoint. A 20–30 min nap is highly recommended — GH pulse, muscle repair acceleration, and cognitive restoration ahead of Fri/Sat/Sun training block.
7:00PM
Dinner — Carb Load for Friday
Bigger carb dinner tonight. Rice or pasta + protein. You want full glycogen stores for Friday's full-body power session. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Every night. Non-negotiable.
10:30PM
Sleep — 9–10 hrs target
Recovery day means the body can prioritize repair during sleep even more than usual. This is a premium sleep night.
Friday
Full Body / Power Lift · Supplement On-Day
Full Body Power
Full Supp Stack
Hot Tub + Sauna
Morning — Same protocol as Mon / Wed
6:45AM
Cordycepin + PQQ → Breakfast + Citicoline → Semax
Identical morning supplement sequence. Full on-day stack active.
9:30AM
Pre-Workout — Load Up
Friday is the heaviest session of the week (power cleans, trap bar deadlift). Eat well: rice + eggs + banana. Creatine 5g. ~600 kcal, 90 min before gym.
Gym — Full Body Power
11:00AM
Warm-Up (12 min)
Cardio + hip mobility + shoulder circles + empty bar power clean practice. Friday's session requires more warm-up — you're going heavy and explosive.
11:15AM
Full Body Power Lift (~65 min)
Power Clean — 4 × 4–5 (technical, heavy, full rest) · Learn the catch — this is the most sport-specific lift you can do
Trap Bar Deadlift — 4 × 5 · 12-mo target: 2× BW (~320 lbs)
Push Press — 3 × 5 (leg drive into overhead — trains explosive hip extension)
Weighted Dips — 3 × 8–10
DB Romanian Deadlift — 3 × 10
Farmer Carries — 3 × 40m (heavy DBs or trap bar — builds grip, core, gait stability)
Ab Wheel / Hollow Body — 3 × 10 / 3 × 30s
Progressive Overload: +5 lbs trap bar DL weekly. Power clean: only add weight when the catch is crisp — never grind a power clean. Log PRs.
Trap Bar Deadlift — 4 × 5 · 12-mo target: 2× BW (~320 lbs)
Push Press — 3 × 5 (leg drive into overhead — trains explosive hip extension)
Weighted Dips — 3 × 8–10
DB Romanian Deadlift — 3 × 10
Farmer Carries — 3 × 40m (heavy DBs or trap bar — builds grip, core, gait stability)
Ab Wheel / Hollow Body — 3 × 10 / 3 × 30s
Progressive Overload: +5 lbs trap bar DL weekly. Power clean: only add weight when the catch is crisp — never grind a power clean. Log PRs.
12:25PM
Post-Lift Shake (within 30 min)
Whey + carbs. Same as Mon/Wed. After power work your CNS is taxed — fast protein and carbs accelerate recovery.
12:40PM
Hot Tub (12–15 min) → Sauna (15–20 min) → Cold Shower
End-of-week recovery. Full sequence. If Lifetime has a cold plunge, this is the best day of the week to use it after sauna. Sets you up for a strong Saturday speed session.
Afternoon / Evening
1:30PM
Big Lunch — ~1,000 kcal
Heaviest training day = biggest lunch. Beef or salmon + rice + veggies + olive oil. Don't skip this.
7:00PM
Dinner — Carb Load for Saturday
Pasta or rice + protein. Pre-loading carbs for tomorrow's track/field session. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Standard. Every night.
10:30PM
Sleep — 9 hrs
Last on-day of the week. Full recovery starts now.
Saturday
Speed / Field Day · Supplement OFF Day
Track / Turf
Semax OFF
Cordycepin OFF
📋 5:2 Rule — OFF day for Semax and Cordycepin. Keep: Citicoline, both Magnesiums, Vitamin D3, Omega-3, Creatine. Skipping Semax/Cordycepin on weekends prevents receptor dependence and keeps the BDNF response sharp when you return Monday.
Morning
7:00AM
Wake — Slightly Later
No alarm pressure. Wake naturally if possible. 20oz water immediately.
7:30AM
Breakfast + Citicoline 250mg
Citicoline stays active on off days. Eggs + oats + fruit. ~700 kcal. Vitamin D3 + Omega-3. No Semax, no Cordycepin today. Creatine 5g with breakfast.
9:30AM
Pre-Session Snack + Electrolytes
Banana + rice cake. Start SALTT/LMNT. Texas Saturday morning heat is no joke — electrolyte loading starts here.
Track / Turf Session
11:00AM
Dynamic Warm-Up (15 min)
Same warm-up protocol as Tuesday — skips, A/B-runs, accelerations building from 50% to 80%.
11:15AM
Track / Turf Speed Work
Phase 1–2 (Wk 1–6) — Acceleration:
6 × 20m fly sprints (rolling start) · 3 min rest
6 × 30m standing-start sprints · 3 min rest
Phase 3 (Wk 7–12) — Max Velocity:
4 × 60m sprints (95% effort) · 4–5 min rest
4 × 40m flying sprints · 4 min rest
Change of Direction (Phase 3 add-on):
5-10-5 shuttle × 6 · T-drill × 6 (time yourself)
6 × 20m fly sprints (rolling start) · 3 min rest
6 × 30m standing-start sprints · 3 min rest
Phase 3 (Wk 7–12) — Max Velocity:
4 × 60m sprints (95% effort) · 4–5 min rest
4 × 40m flying sprints · 4 min rest
Change of Direction (Phase 3 add-on):
5-10-5 shuttle × 6 · T-drill × 6 (time yourself)
12:00PM
Agility Ladder + Ball Work (optional, 20 min)
Only if energy allows. Ladder footwork patterns. Light ball passing or 1v1 moves. Soccer-specific neuromuscular work while the CNS is warm.
Recovery & Afternoon
12:30PM
Post-Session Shake + Meal
Protein shake immediately. Full meal within 60 min: chicken + rice + vegetables. ~800 kcal. Electrolytes throughout.
2:00PM
Rest / Social Time
You've earned it. No training. This is the mental recovery part of the week. Don't feel guilty — this is part of the protocol.
7:00PM
Dinner — Eat Big
Sunday is full rest — but still eat well tonight. ~900 kcal. Keep protein high.
10:00PM
Neuro-Mag + Magnesium Glycinate
Both magnesiums stay active on off days. These are the backbone of sleep quality year-round.
10:30PM
Sleep — 9–10 hrs
Saturday night is often the best sleep of the week. Protect it. Your body is doing a week's worth of protein synthesis right now.
Sunday
Full Rest · Supplement OFF Day
No Training
Semax OFF
Cordycepin OFF
🌿 True rest day. No training, no sprints. The 5:2 rule is in effect — Semax and Cordycepin are off. Eat, sleep, and let the adaptation happen. This day is what makes Monday's session quality.
Morning — No Rush
8:00AM
Wake Naturally
No alarm. Sleep until your body wakes you. Chronic under-sleep is the most common mistake young athletes make. Sunday is the buffer.
8:30AM
Breakfast + Citicoline + Vitamins
Citicoline 250mg with food (stays active on off days). Vitamin D3, Omega-3, Creatine 5g (every day regardless). No Semax, no Cordycepin. Eat a full, enjoyable breakfast — eggs, fruit, whatever sounds good.
Sunday scale ritual: Pre-weigh your weekday Cordycepin doses (5 × 25mg) for the coming week. Warm up scale 30–60s, calibrate, turn off all fans/AC. Tray weight + 0.025g = 25mg. Pre-fill 5 labeled capsules and store in a cool, dry place. Cleaner than foiling at the gym.
Sunday scale ritual: Pre-weigh your weekday Cordycepin doses (5 × 25mg) for the coming week. Warm up scale 30–60s, calibrate, turn off all fans/AC. Tray weight + 0.025g = 25mg. Pre-fill 5 labeled capsules and store in a cool, dry place. Cleaner than foiling at the gym.
Midday
11:00AM
Light Walk or Stretch (Optional)
10–15 min walk outside, or 15 min gentle stretching at home. Nothing structured. Just keeps blood moving. Not required.
1:00PM
Lunch — ~800 kcal
Rest day target: ~2,600 kcal total. Keep protein at 155–160g — same as training days. Drop carbs to ~270g. Muscles are still building on rest days; protein never goes down. At your weight, 195g would just be expensive urine.
3:00PM
Mental Prep / Week Review
Review your training log from the week. Did weights move? Did energy feel good? Are you hitting 155–160g protein? 5 min of review now saves 5 weeks of guessing. Also: plan your Monday grocery run — running out of protein sources mid-week tanks the program.
7:00PM
Dinner — Prep for Monday
Full carb load tonight. Rice or pasta + protein + vegetables. You want full glycogen stores walking into Monday's lower body lift. ~900 kcal.
10:00PM
Neuro-Mag + Magnesium Glycinate
Always. Every single night. This is the one non-negotiable that never cycles off.
10:00PM
Early Lights Out — 10 hrs target
Sunday night sleep is the most impactful sleep of the week. Getting to bed by 10–10:30 means waking at 6:30 Monday fully charged. Don't stay up late — this directly affects Monday's lift quality and your supplement response.
Weekly Supplement Summary: Mon–Fri: Full stack (Cordycepin AM, PQQ, Citicoline, Semax, Creatine, D3, Omega-3, both Magnesiums at night). Sat–Sun: Citicoline + Creatine + D3 + Omega-3 + both Magnesiums only. Semax and Cordycepin are OFF on weekends — no exceptions. · Protein target: 155–160g/day (correct for 150–158 lbs lean, not 195g) · Bad sleep nights: Skip Semax, lean on Citicoline only — Semax on poor sleep can amplify the fog rather than cut through it.
Supplements
Full Protocol · Dosing · Storage · Warnings
5:2 Cycling
Scale Protocol
⚠ NSAID Warning
📋 This page is your single reference for everything supplement-related — dosing, timing, storage, cycling rules, and warnings. The daily schedule pages show when to take things; this page explains why and how.
Daily Timing — On Days (Mon–Fri)
6:45AM
Cordycepin 25mg + PQQ (1 softgel)
Empty stomach only — food reduces absorption. PQQ pairs with Cordycepin to support mitochondrial energy output. Take with water, then wait before eating. Cordycepin has mild blood-thinning properties — never combine with ibuprofen/Advil. Use ice or magnesium for soreness instead.
7:15AM
Citicoline 250mg — with breakfast
Must be taken with food. Provides choline substrate that "fuels" the Semax that follows 45 min later. Also take Vitamin D3 and Omega-3 (2–3g fish oil) here. Citicoline increases the brain's metabolic water demand — stay extra hydrated on training days, especially in Texas heat. Citicoline stays active on off days — it's the one cognitive supplement that runs 7 days.
8:00AM
Semax — 1–2 sprays, nasal · Mon–Fri only
Application: Aim toward the outer nostril wall, not straight up. Sniff gently — you want the nasal lining coated, not dripping down your throat.
Storage: Semax is a fragile peptide. Refrigerate at all times. One afternoon in a hot car or gym bag renders it completely inactive. Never leave it in your gym bag.
Bad sleep nights: Skip Semax entirely and lean on Citicoline only. Semax on poor sleep can amplify the foggy feeling rather than cutting through it.
Why it works: Elevates BDNF (brain-derived neurotrophic factor). Relevant for both AP class focus and motor learning — sprint mechanics are a skill, and Semax enhances neural encoding of good movement patterns.
Storage: Semax is a fragile peptide. Refrigerate at all times. One afternoon in a hot car or gym bag renders it completely inactive. Never leave it in your gym bag.
Bad sleep nights: Skip Semax entirely and lean on Citicoline only. Semax on poor sleep can amplify the foggy feeling rather than cutting through it.
Why it works: Elevates BDNF (brain-derived neurotrophic factor). Relevant for both AP class focus and motor learning — sprint mechanics are a skill, and Semax enhances neural encoding of good movement patterns.
11:30AM
SALTT / LMNT (1 packet) — Pre-Session Electrolytes
Critical mineral load 30 minutes before any outdoor session. Texas summer heat is non-negotiable — electrolyte loading starts here, not when you're already thirsty. Mineral load: sodium, potassium, magnesium. Continue sipping during and after the session.
Pre-
Workout
Workout
Creatine Monohydrate — 5g daily, every day
The single most researched performance supplement that exists. Takes 3–4 weeks to fully saturate muscle creatine stores. Take it every day regardless of training — rest days, off days, sick days. Mix into your pre-workout shake or any drink. The timing doesn't matter; consistency matters. At 150–158 lbs, 5g/day is your correct dose.
10:00PM
Neuro-Mag (Mg L-Threonate) + Magnesium Glycinate — every night
Neuro-Mag: Magnesium L-threonate is the only form that crosses the blood-brain barrier efficiently. Consolidates the day's learning and neural adaptation during sleep. Effects build over 2–3 weeks — don't judge it in week one.
Magnesium Glycinate: Muscle relaxation and deep sleep. Body recovery from training. Especially important after sprint days when hamstrings and hip flexors are loaded.
This is the one non-negotiable that never cycles off. Both forms, every night, 7 days a week.
Magnesium Glycinate: Muscle relaxation and deep sleep. Body recovery from training. Especially important after sprint days when hamstrings and hip flexors are loaded.
This is the one non-negotiable that never cycles off. Both forms, every night, 7 days a week.
5:2 Weekly Cycle
Mon–
FriON
FriON
On Days — Full Stack
Cordycepin AM dose · PQQ · Citicoline · Semax · Creatine 5g · Vitamin D3 · Omega-3 · Both Magnesiums at night. If you use caffeine, keep it here — stop it on weekends.
Sat–
SunOFF
SunOFF
Off Days — Reduced Stack
Stop: Semax · Cordycepin · Caffeine (if used). Keep: Citicoline · Creatine 5g · Vitamin D3 · Omega-3 · Both Magnesiums.
2 days off prevents receptor dependence on the BDNF boost from Semax. This is important — skipping the off days blunts the Monday response. Don't skip them.
2 days off prevents receptor dependence on the BDNF boost from Semax. This is important — skipping the off days blunts the Monday response. Don't skip them.
Scale Calibration — Weighing Cordycepin
Sun
Prep
Prep
Pre-Weigh 5 Doses Every Sunday
Measure all 5 weekday Cordycepin doses on Sunday and load into labeled capsules. Cleaner and more accurate than weighing at the gym each morning.
1. Power on, warm up: Let scale sit 30–60 sec before use. Recalibrate every single time you move it.
2. Enter CAL mode: Hold M button until screen reads "CAL," press M again. It flashes a target weight (usually 20g or 50g).
3. Place calibration weight: Center included weight on platform. Wait for "PASS" and return to 0.000g.
4. Weigh by addition: Place tray, note weight (e.g. 2.500g). Slowly add powder until 2.525g. Difference = 0.025g = 25mg.
5. Environment: Fans and AC cause 5–10mg variance — turn them off. Use a hard surface (desk or counter), never carpet. Store scale in its bag; a crushed sensor cannot be recalibrated.
1. Power on, warm up: Let scale sit 30–60 sec before use. Recalibrate every single time you move it.
2. Enter CAL mode: Hold M button until screen reads "CAL," press M again. It flashes a target weight (usually 20g or 50g).
3. Place calibration weight: Center included weight on platform. Wait for "PASS" and return to 0.000g.
4. Weigh by addition: Place tray, note weight (e.g. 2.500g). Slowly add powder until 2.525g. Difference = 0.025g = 25mg.
5. Environment: Fans and AC cause 5–10mg variance — turn them off. Use a hard surface (desk or counter), never carpet. Store scale in its bag; a crushed sensor cannot be recalibrated.
General Rules
Rules
Don't Add Anything Mid-Trial · Keep a Log · Food First
Don't add anything in the first 2 weeks. Keep sleep schedule, caffeine, and diet constant. If something feels off and you changed two things at once, you won't know the cause.
Keep a simple daily log. 30 seconds before bed: focus rating (1–10), energy during training (1–10), sleep quality (1–10). Two weeks of notes tells you more than trying to remember how you felt.
Food matters more than the stack. At 150–158 lbs lean you need ~3,100 kcal on training days and ~2,600 on rest days to add lean mass. If you're under-eating in Texas heat — common because heat suppresses appetite — the whole stack underperforms. Cordycepin and Citicoline work with your metabolism, not instead of it.
Magnesium takes time. Neuro-Mag and Glycinate won't feel like much week one. Most people notice the sleep quality difference around weeks 2–3. Don't judge it early.
Keep a simple daily log. 30 seconds before bed: focus rating (1–10), energy during training (1–10), sleep quality (1–10). Two weeks of notes tells you more than trying to remember how you felt.
Food matters more than the stack. At 150–158 lbs lean you need ~3,100 kcal on training days and ~2,600 on rest days to add lean mass. If you're under-eating in Texas heat — common because heat suppresses appetite — the whole stack underperforms. Cordycepin and Citicoline work with your metabolism, not instead of it.
Magnesium takes time. Neuro-Mag and Glycinate won't feel like much week one. Most people notice the sleep quality difference around weeks 2–3. Don't judge it early.
Stack Summary at a Glance: Cordycepin 25mg + PQQ (Mon–Fri, empty stomach 6:45 AM) · Citicoline 250mg (daily with breakfast) · Semax 1–2 sprays nasal (Mon–Fri, 8:00 AM, refrigerate always) · SALTT/LMNT (pre-session) · Creatine 5g (daily, any time) · Vitamin D3 + Omega-3 (daily with breakfast) · Neuro-Mag + Magnesium Glycinate (daily, 10:00 PM). · ⚠ Never combine Cordycepin with ibuprofen/Advil.