A the pkk guy
Iron
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- Jul 22, 2026
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Morning (7:00–8:00)• Wake up at the same time every day.
• Drink 500–750 mL of water.
• Get 10–20 minutes of sunlight if possible.
• Eat a high-protein breakfast:
• 3–4 eggs
• Potatoes or rice
• Fruit (orange or apple)
• Butter if desired
Gym (5 days)Monday – Push
• Bench Press – 4×6–8
• Incline DB Press – 3×8–10
• Shoulder Press – 3×8–10
• Lateral Raises – 3×12–15
• Triceps Pushdowns – 3×10–12
Tuesday – Pull
• Pull-ups/Lat Pulldowns – 4×8–10
• Barbell Rows – 3×8–10
• Cable Rows – 3×10–12
• Face Pulls – 3×12–15
• Dumbbell Curls – 3×10–12
• Hammer Curls – 3×10–12
Wednesday – Legs
• Squats – 4×6–8
• Romanian Deadlifts – 3×8–10
• Leg Press – 3×10–12
• Leg Curls – 3×10–12
• Calf Raises – 4×15
• Hanging Leg Raises – 3×12
Thursday
• 20–30 minute walk
• Stretching
Friday – Upper
• Incline Bench – 3×8
• Pull-ups – 3×8
• Shoulder Press – 3×10
• Chest Supported Row – 3×10
• Triceps Pushdowns – 3×12
• EZ Bar Curls – 3×12
Saturday – Lower
• Front Squats – 3×8
• Bulgarian Split Squats – 3×10
• Leg Extensions – 3×12
• Hamstring Curls – 3×12
• Calf Raises – 4x
Plank – 3×1 minute
Sunday
• Full rest.
Nutrition
Aim for:
• Protein: 1.6–2.2 g/kg body weight
• Plenty of carbohydrates to fuel training (potatoes, rice, oats, fruit, vegetables, whole grains if you enjoy them)
• Healthy fats from eggs, dairy (if tolerated), olive oil, nuts, seeds, and fish
• Include lean beef, chicken, fish, eggs, dairy, beans, and other protein sources
• Stay hydrated (2–3+ L/day)
You don’t need to avoid vegetables, grains, or all polyunsaturated fats—those claims in the notes aren’t supported by good evidence. A varied diet is generally healthier.
Hair Routine
Twice a week:
• Wash hair with a gentle shampoo if needed.
• Use conditioner after shampooing if your hair benefits from it.
• If you like using coconut oil:
• Apply a small amount to the ends for 30–60 minutes before washing, then rinse.
Avoid putting raw eggs in your hair. There’s little evidence they improve hair growth, and they can be messy and increase the risk of bacterial contamination.
Skin Routine
Morning:
• Gentle cleanser
• Moisturizer
• SPF 30+ sunscreen
Night:
• Gentle cleanser
• Moisturizer
Diet-wise:
• Limit sugary drinks and excessive sweets if they seem to worsen your acne.
• If whey protein consistently causes breakouts for you, try getting more protein from foods or another protein source.
• Stay hydrated.
Recovery
Every day:
• Sleep 8–10 hours
• Try to keep a consistent bedtime.
• Manage stress with walks, hobbies, or relaxing activities.
Supplements (Optional)
• Creatine monohydrate — 5 g/day
• Vitamin D — only if you’re deficient or get very little sunlight (ideally after discussing with a healthcare professional)
• Omega-3s if you rarely eat fish
