100 Day Fitness Plan

[Vilo]

I told chatgpt some of my goals and thus is what it gave me for an 100 day plan before I go to college what yall think
Stack:
20mg Ibutamoren - 90$ (100 Days)
25mg Enclomophine - 85$ (100 Days)
5mg Minox - 35$ (100 Days)
32oz - Whole Milk (100 Days)
5-3g - Creatine (100 Days)
3000IU - Vitamin D (100 Days)
2,700–3,000kcal
0.5-1lbs A week
Macro basics:
Protein: ~120g/day
Carbs: high (300–400g+)
Fats: don’t go too low

Training
5-Day Aesthetic Home Gym Split
Day 1 — Back Width + Side Delts (Primary Growth)
(Keep this exactly as your anchor day — it’s your most important one)
Wide-Grip Pull-Ups — 4×6–10
Single-Arm DB Lat Row — 3×10–12
DB Lateral Raise (strict) — 4×12–15
Partial Laterals — 2×20
Rear Delt Fly — 3×12–15
DB Overhead Press — 3×6–10
Goal: build your V-taper foundation

Day 2 — Chest + Arms (Keep Controlled)
(No need to overbuild chest yet)
Flat DB Bench — 4×6–10
Incline DB Bench — 3×8–12
DB Fly — 2–3×12–15
Arms:
DB Curl — 3×10–12
Skull Crushers — 3×10–12
Hammer Curl — 2×12–15
Forearms:
Wrist Curls — 2×15–20
Reverse Wrist Curls — 2×15–20
Dead Hang — 2 sets

Day 3 — Legs + Core (Keep Waist Tight)
Goblet Squat — 4×6–10
RDL — 3×8–12
Walking Lunges — 3×10/leg
Core circuit ×3:
Reverse Crunch — 12–15
Lying Leg Raises — 10–15
Hollow Hold — 20–30s
Heel Taps — 15–20
Still no oblique work → preserves narrow waist look

Day 4 — Shoulder Dominance + Back Accessory
(Your “width exaggeration” day)
DB Lateral Raise (controlled cheat) — 4×12–15
Mechanical Drop Set Laterals — 2 rounds
Rear Delt Fly — 3×12–15
Neutral-Grip Pull-Ups — 3×6–10
DB Pullover — 3×12–15
Band Face Pull / Y-Raise — 2–3×15
This day is what makes you look wide in shirts

Day 5 — Arms + Upper Pump (Aesthetic Finisher Day)
(This is what you were missing — detail + fullness)
Incline DB Curl — 3×10–12
Hammer Curl — 3×12–15
Close-Grip Push-Ups — 3 sets to near failure
Overhead DB Tricep Extension — 3×10–12
Lateral Raises (light pump) — 3×15–20
Rear Delt Fly — 2×15
Optional:
Push-ups burnout set
Curl burnout set
Goal: arm size + round delts = aesthetic pop

Cardio (optimized for YOU)
You’re trying to:
gain weight
stay lean
improve health
So don’t overdo it.
Weekly cardio plan:
2–3x/week steady cardio
20–30 min brisk walking / incline treadmill / bike
Optional 1x/week HIIT
10–12 min (short sprints)
Best placement:
After workouts OR on rest days
Avoid long cardio before lifting

Key Adjustments for Home Gym Success
1. Progressive overload (non-negotiable)
If weights are limited:
Add reps
Slow tempo (3 sec down)
Add pauses

2. Shoulder frequency = your advantage
You’re hitting delts 4–5x/week (smart):
This is what creates that “3D capped look”

3. Don’t let cardio kill your gains
If:
scale isn’t going up
→ reduce cardio OR eat more (add Whole milk or shakes)

Grocery List
Weekly Grocery List (Lean Bulk + Aesthetic Focus)
Protein staples (base of every day)
Chicken thighs or breast (3–5 lbs)
Ground beef (85–90% lean, 2–3 lbs)
Eggs (2–3 dozen)
Greek yogurt (large tub)
Canned tuna or salmon (4–6 cans)
Goal: ~120g protein/day is easy with this

Carbs (your growth engine)
Rice (big bag — jasmine or white)
Oats (large container)
Potatoes or sweet potatoes (5–10 lbs)
Bread (whole grain or sandwich bread)
Pasta (1–2 boxes)
Bananas (7–14 per week)
Apples or oranges (optional variety)
These are what will actually push bodyweight up

High-calorie “easy gain” foods
Whole milk (VERY important for you)
2 gallons/week minimum
Peanut butter (1 jar/week or every 1–2 weeks)
Olive oil (for cooking → easy calorie boost)
If weight isn’t going up, add more of these first

Micronutrients (don’t skip this)
Spinach or mixed greens
Broccoli or frozen veggie mix
Carrots
Frozen berries (for yogurt/oats)
Helps recovery, hormones, digestion

“Calorie hacks” (for hard gain days)
Honey
Granola
Cheese
Tortillas
These help you hit calories when appetite is low.

Pre-workout Stretch:
Upgraded Pre-Workout Routine (Posture-Optimized)
1. Open up tight areas (2–3 min)
Doorway Chest Stretch (light, not long holds)
20–30 sec
Opens chest → lets shoulders sit back naturally
Overhead Reach + Deep Breathing
5–8 slow breaths
Expands ribcage, improves alignment

2. Shoulder Positioning (MOST important for you)
Band Pull-Aparts
2×15
Builds rear delts = pulls shoulders back
Face Pull / Y-Raise
2×12–15
Trains upper back for posture + shoulder health
Wall Slides
10–12 reps
Teaches proper overhead movement

3. Lat + Scapula Control
Scapular Pull-Ups
2×8–10
Teaches shoulders to stay “down and back”
Light DB Pullover
2×12
Opens lats + improves overhead posture

4. Core (posture foundation)
Dead Bug or Hollow Hold
2 sets (20–30 sec)
Keeps ribs down → prevents “rib flare” posture

5. Lower Body Alignment (quick)
Glute Bridges
2×12
Helps pelvis stay neutral (important for standing tall)

Miscellaneous:
1. Sleep quality (this is your biggest missing lever)
You can eat and train perfectly, but if sleep is off, growth slows down.
Target:
7.5–9 hours nightly
consistent sleep/wake time
Why it matters for you:
testosterone regulation (still very active at 18)
muscle protein synthesis
recovery of joints/tendons (important with 5-day lifting)
This is where most “hard gainers” secretly fail.
NEAT (daily movement outside the gym)
NEAT = non-exercise activity (walking, standing, general movement)
For you:
7,000–10,000 steps/day is ideal
Why:
keeps you lean without excessive cardio
improves digestion and appetite
supports cardiovascular health
2. Daily posture habits (not just gym posture work)
Your routine helps, but what you do outside the gym matters more.
Fix/avoid:
phone neck (looking down constantly)
rounded sitting posture
slouched walking stance
Build:
“chest up, ribs down, shoulders relaxed back”
standing/walking tall habit
5. Stress control (underrated hormone factor)
At your age, stress usually comes from:
poor sleep
overthinking progress
inconsistent routine
Chronic stress = worse recovery and worse appetite control.
Fix:
consistent schedule
don’t constantly change programs
keep training predictable

Sorry to lazy to format for context im 5'10 123lbs trying to bulk also the stack is shi because I have to get something I can take and discontinue also the training is like that cause I have a homegym

 

[seigi]

I told chatgpt some of my goals and thus is what it gave me for an 100 day plan before I go to college what yall think
Stack:
20mg Ibutamoren - 90$ (100 Days)
25mg Enclomophine - 85$ (100 Days)
5mg Minox - 35$ (100 Days)
32oz - Whole Milk (100 Days)
5-3g - Creatine (100 Days)
3000IU - Vitamin D (100 Days)
2,700–3,000kcal
0.5-1lbs A week
Macro basics:
Protein: ~120g/day
Carbs: high (300–400g+)
Fats: don’t go too low

Training
5-Day Aesthetic Home Gym Split
Day 1 — Back Width + Side Delts (Primary Growth)
(Keep this exactly as your anchor day — it’s your most important one)
Wide-Grip Pull-Ups — 4×6–10
Single-Arm DB Lat Row — 3×10–12
DB Lateral Raise (strict) — 4×12–15
Partial Laterals — 2×20
Rear Delt Fly — 3×12–15
DB Overhead Press — 3×6–10
Goal: build your V-taper foundation

Day 2 — Chest + Arms (Keep Controlled)
(No need to overbuild chest yet)
Flat DB Bench — 4×6–10
Incline DB Bench — 3×8–12
DB Fly — 2–3×12–15
Arms:
DB Curl — 3×10–12
Skull Crushers — 3×10–12
Hammer Curl — 2×12–15
Forearms:
Wrist Curls — 2×15–20
Reverse Wrist Curls — 2×15–20
Dead Hang — 2 sets

Day 3 — Legs + Core (Keep Waist Tight)
Goblet Squat — 4×6–10
RDL — 3×8–12
Walking Lunges — 3×10/leg
Core circuit ×3:
Reverse Crunch — 12–15
Lying Leg Raises — 10–15
Hollow Hold — 20–30s
Heel Taps — 15–20
Still no oblique work → preserves narrow waist look

Day 4 — Shoulder Dominance + Back Accessory
(Your “width exaggeration” day)
DB Lateral Raise (controlled cheat) — 4×12–15
Mechanical Drop Set Laterals — 2 rounds
Rear Delt Fly — 3×12–15
Neutral-Grip Pull-Ups — 3×6–10
DB Pullover — 3×12–15
Band Face Pull / Y-Raise — 2–3×15
This day is what makes you look wide in shirts

Day 5 — Arms + Upper Pump (Aesthetic Finisher Day)
(This is what you were missing — detail + fullness)
Incline DB Curl — 3×10–12
Hammer Curl — 3×12–15
Close-Grip Push-Ups — 3 sets to near failure
Overhead DB Tricep Extension — 3×10–12
Lateral Raises (light pump) — 3×15–20
Rear Delt Fly — 2×15
Optional:
Push-ups burnout set
Curl burnout set
Goal: arm size + round delts = aesthetic pop

Cardio (optimized for YOU)
You’re trying to:
gain weight
stay lean
improve health
So don’t overdo it.
Weekly cardio plan:
2–3x/week steady cardio
20–30 min brisk walking / incline treadmill / bike
Optional 1x/week HIIT
10–12 min (short sprints)
Best placement:
After workouts OR on rest days
Avoid long cardio before lifting

Key Adjustments for Home Gym Success
1. Progressive overload (non-negotiable)
If weights are limited:
Add reps
Slow tempo (3 sec down)
Add pauses

2. Shoulder frequency = your advantage
You’re hitting delts 4–5x/week (smart):
This is what creates that “3D capped look”

3. Don’t let cardio kill your gains
If:
scale isn’t going up
→ reduce cardio OR eat more (add Whole milk or shakes)

Grocery List
Weekly Grocery List (Lean Bulk + Aesthetic Focus)
Protein staples (base of every day)
Chicken thighs or breast (3–5 lbs)
Ground beef (85–90% lean, 2–3 lbs)
Eggs (2–3 dozen)
Greek yogurt (large tub)
Canned tuna or salmon (4–6 cans)
Goal: ~120g protein/day is easy with this

Carbs (your growth engine)
Rice (big bag — jasmine or white)
Oats (large container)
Potatoes or sweet potatoes (5–10 lbs)
Bread (whole grain or sandwich bread)
Pasta (1–2 boxes)
Bananas (7–14 per week)
Apples or oranges (optional variety)
These are what will actually push bodyweight up

High-calorie “easy gain” foods
Whole milk (VERY important for you)
2 gallons/week minimum
Peanut butter (1 jar/week or every 1–2 weeks)
Olive oil (for cooking → easy calorie boost)
If weight isn’t going up, add more of these first

Micronutrients (don’t skip this)
Spinach or mixed greens
Broccoli or frozen veggie mix
Carrots
Frozen berries (for yogurt/oats)
Helps recovery, hormones, digestion

“Calorie hacks” (for hard gain days)
Honey
Granola
Cheese
Tortillas
These help you hit calories when appetite is low.

Pre-workout Stretch:
Upgraded Pre-Workout Routine (Posture-Optimized)
1. Open up tight areas (2–3 min)
Doorway Chest Stretch (light, not long holds)
20–30 sec
Opens chest → lets shoulders sit back naturally
Overhead Reach + Deep Breathing
5–8 slow breaths
Expands ribcage, improves alignment

2. Shoulder Positioning (MOST important for you)
Band Pull-Aparts
2×15
Builds rear delts = pulls shoulders back
Face Pull / Y-Raise
2×12–15
Trains upper back for posture + shoulder health
Wall Slides
10–12 reps
Teaches proper overhead movement

3. Lat + Scapula Control
Scapular Pull-Ups
2×8–10
Teaches shoulders to stay “down and back”
Light DB Pullover
2×12
Opens lats + improves overhead posture

4. Core (posture foundation)
Dead Bug or Hollow Hold
2 sets (20–30 sec)
Keeps ribs down → prevents “rib flare” posture

5. Lower Body Alignment (quick)
Glute Bridges
2×12
Helps pelvis stay neutral (important for standing tall)

Miscellaneous:
1. Sleep quality (this is your biggest missing lever)
You can eat and train perfectly, but if sleep is off, growth slows down.
Target:
7.5–9 hours nightly
consistent sleep/wake time
Why it matters for you:
testosterone regulation (still very active at 18)
muscle protein synthesis
recovery of joints/tendons (important with 5-day lifting)
This is where most “hard gainers” secretly fail.
NEAT (daily movement outside the gym)
NEAT = non-exercise activity (walking, standing, general movement)
For you:
7,000–10,000 steps/day is ideal
Why:
keeps you lean without excessive cardio
improves digestion and appetite
supports cardiovascular health
2. Daily posture habits (not just gym posture work)
Your routine helps, but what you do outside the gym matters more.
Fix/avoid:
phone neck (looking down constantly)
rounded sitting posture
slouched walking stance
Build:
“chest up, ribs down, shoulders relaxed back”
standing/walking tall habit
5. Stress control (underrated hormone factor)
At your age, stress usually comes from:
poor sleep
overthinking progress
inconsistent routine
Chronic stress = worse recovery and worse appetite control.
Fix:
consistent schedule
don’t constantly change programs
keep training predictable

Sorry to lazy to format for context im 5'10 123lbs trying to bulk also the stack is shi because I have to get something I can take and discontinue also the training is like that cause I have a homegym

All that just to quit on day 5

 

[nigHT.143]

do u rly expect us to read allat. ask gpt to summarise

 

[Diyorldar]

100 days won't do much

Also you should be doing cardio everyday

 

[Vilo]

do u rly expect us to read allat. ask gpt to summarise

Just read sum

 

[Vilo]

100 days won't do much

Also you should be doing cardio everyday

Od no also ye ik

 

[Vilo]

All that just to quit on day 5

Ong