Definition Block — Jul 13 → Aug 14

Push · Pull · Legs. Preserve 86.9 lb muscle, drop trunk fat, land ~174 lb @ 14–16% BF.

2026-07-13 → 2026-08-14 · Push · Pull · Legs · Reset Aug 1–2

Active day 1 / 31Block 1Week 1

Block 1

07/13 → 07/31

Reset

08/01 → 08/02

No hard lifts

Block 2

08/03 → 08/14

Today

Monday — Push A (chest, shoulders, triceps)

Chest · shoulders · triceps · light core

Push (chest · shoulders · triceps) → Pull (back · biceps · forearms · core) → Legs (quads · hams · glutes · calves · core)

Warm-up: 7–10 min: arm circles, band pull-aparts, 2 ramp-up sets

Chest

Incline Smith / DB press4 × 6–10
Flat machine chest press3 × 8–12
Cable fly (low-to-high)3 × 12–15
Pec deck / machine fly3 × 12–15

Shoulders

Seated shoulder press3 × 6–10
Cable lateral raise4 × 12–20

Triceps

Rope triceps pushdown3 × 10–15
Overhead cable triceps ext.2 × 10–15

Core

Ab wheel3 × 8–12

20–25 min Zone 2

Chest → shoulders → tris. Don't skip laterals — shoulder width sells the cut.

The one-sentence version

Push chest/shoulders/tris, Pull back/bis/forearms/core, Legs all lower + core. High protein, steps 12–15k, sleep 7.5–9h — no cheat days until Aug 14.

Non-negotiable daily rules

  • 12,000–15,000 steps daily, including Sunday.
  • 7.5–9 hours of sleep, consistent bedtime.
  • No alcohol, soda, pastries, fried-food blowouts, or cheat days.
  • No Zyns / nicotine — gums, vessels, sleep, and the cut all win when you quit.
  • 3–4 L of fluids daily, more when sweating heavily.
  • Keep salt and water consistent — don't manipulate them for the mirror.
  • Compounds finish ~1–2 reps in reserve; last isolation set may hit 0–1 RIR.
  • Rest 2–3 min on compounds, 60–90 s on isolation.
  • Keep lifting under ~90 min before cardio.
  • Daily rituals: push-ups, face/SPF, floss, smell clean — see Rituals tab.
  • You can't spot-reduce face, belly, or chest fat — the deficit does that.
3–4 h training/day (lift + cardio + steps) 2 × 30 min sauna per week (Wed & Sun preferred)

Asthma: 10–12 min progressive warm-up before sprints/cardio. Only do high-intensity work when controlled; use your prescribed inhaler. Stop on unusual wheeze, chest tightness, or dizziness.

3-week progression

Block 1 · Establish (Jul 13–19)
  • Conservative weights, ~2 RIR on almost every set.
  • Log every working weight and rep.
  • Lock Push → Pull → Legs order — no extra junk volume.
Block 1 · Overload (Jul 20–31)
  • Per exercise: add 1 rep/set OR +2.5–5% load after topping the rep range.
  • Add 5 min to cardio on Push/Pull days (cap ~35–40 min).
  • Aug 1–2: reset — steps + Zone 2 only, sleep hard.
Block 2 · Peak (Aug 3–14)
  • Hold performance; drop one set on compounds if recovery dips.
  • Photos + waist every 7 days. Judge 7-day weight average.
  • Finish Aug 14 leaner face/waist — not reckless under-eating.

Training-day food

2,100–2,200 kcal · 185–200 g protein · 50–60 g fat · rest carbs

Breakfast

  • Shake 1
  • 3 whole eggs + 2 whites
  • 2 slices whole-grain bread
  • Fruit or veg

Midday

  • Shake 2
  • 1 Oikos protein yogurt

Pre-workout

  • 2–4 dates (4 on leg days, 2 on Push/Pull)
  • Tea or coffee
  • Water

Post-workout

  • Shake 3
  • 1 banana on leg days
  • ~300 g potato or 1–1.5 cups rice
  • ≥2 cups veg
  • 1 tsp olive oil / measured sauce

Evening

  • Shake 4
  • Berries / fruit if calories allow

Rest-day food

1,900–2,000 kcal — carbs pulled down

Keep

  • All 4 shakes
  • Eggs + yogurt

Reduce carbs

  • 2 dates instead of 4
  • 2 bread slices total
  • ~200–250 g potato or smaller rice
  • Keep veg + fruit

140 g protein shake protocol

1 scoop whey + 200 mL ultra-filtered milk ≈ 35 g protein

4 servings ≈ 139–140 g protein · 4 scoops · 800 mL milk · ~896 kcal

1. Breakfast2. Midday / 60–90 min pre-training3. Immediately post-training4. Evening

Spread them out — 4 feedings ~3 h apart beat 2 big boluses for MPS. Use lactose-free / lower-fat milk if bloated.

Supplements

Creatine monohydratekeep

5 g daily. Strong evidence. You do not need 10 g.

Caffeineoptional

100–200 mg 30–60 min pre-select-sessions. Not within ~8 h of bed.

L-Citrullineoptional

Your 6 g is fine but evidence is limited/conflicting. Not fat loss.

Vitamin D3 5,000 IUreview

Above the 4,000 IU adult upper limit unless medically directed.

Zinc 50 mgreview

≥50 mg for weeks can impair copper absorption (UL 40 mg/day).

Fat burners / stim stacksavoid

Not worth the sleep/heart-rate/recovery cost.

Look-better rules

  • Weigh in every morning after the bathroom; judge the 7-day average, not one day.
  • Waist measurement + identical front/side photos every 7 days.
  • No restaurant blowouts, alcohol, or high-sodium binges through Aug 14.
  • Keep carbs around workouts, not zero — zero carbs looks flat, not sharp.
  • No laxatives, diuretics, dehydration, sweat suits, or marathon sauna for 'fat loss.'
  • Realistic win by Aug 14: smaller waist, leaner face, better chest/shoulder look, preserved strength.

Full weekly split

Monday — Push A (chest, shoulders, triceps)

Chest · shoulders · triceps · light core

Tuesday — Pull A (back, biceps, forearms, core)

Lats · upper back · rear delts · biceps · forearms · core

Wednesday — Legs A (all legs + core)

Quads · hams · glutes · calves · core · optional speed

Thursday — Push B (chest, shoulders, triceps)

Chest · shoulders · triceps · core

Friday — Pull B (back, biceps, forearms, core)

Thickness · traps · biceps · forearms · core

Saturday — Legs B (all legs + core)

Power · quads · hams · glutes · calves · core

Sunday — Cardio, recovery, mobility

Recover — still counts