🔥

OUSAMA'S GAME PLAN

🏋️ The Split

🍽️ Fuel — Macros by Day

🏋️ Train Day ~2,950 cal
210g
Protein
350g
Carbs
80g
Fat
😌 Rest Day ~2,400 cal
210g
Protein
200g
Carbs
85g
Fat
✈️ Travel Day ~2,400 cal
210g
Protein
200g
Carbs
85g
Fat
💧Protein 210g every single day. Carbs earned by training. Water 3L/day (+500ml/hr flying). Aim +0.25–0.5 lb/week — faster? Pull carbs off rest days first.

🚶 Zone 2 — Daily Engine

30-min incline walk × 5/week. HR ~110–130 (you can still talk). Fat-burn + heart + recovery, barely dents your recovery budget. Free gains.

😴 Sleep — The Cheat Code

Your #1 lever. WHOOP 5.2h → target 6.5h. On a bulk, sleep decides if calories become muscle or gut.

⏰ Anchor wake time☀️ AM daylight 10–15m☕ Caffeine < 2pm😴 Nap 20 or 90m🧊 Cold dark room

💊 Supplement Timing

🌅 Breakfast
Vitamin D3+K2 · Omega-3 fish oil (with fat)
💥 Pre-workout
Alpha GPC · Karbolyn pre
🕐 Anytime
Creatine 5g · Probiotics · Whey (to hit 210g)
🌙 Night
Ashwagandha + Magnesium — lowers cortisol, deepens sleep. Never in the AM!
🏆 December Scorecard

~183–185 lb of muscle · Bench 225 · Sleep dialed · Belly in check.
Build now, reveal later. 🦍💪