Good morning, Luke
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Daily Supplements
Check off each supplement as you take it. Resets at midnight.
Vitamin D3 + K2
4000 IU D3 · MK-7
Zinc
22 mg
Omega-3
Fish oil capsule
Probiotic
On empty side of stomach
Ashwagandha + Lion's Mane
With coffee or water
Creatine
5 g in water
Collagen + Vitamin C
10–15 g collagen · 500 mg Vit C
Magnesium Glycinate
315 mg
Training Plan
Training days: Mon, Tue, Thu, Sat
Morning
7:00 am
Wake up + water
500 ml water immediately. Hydration kickstarts cortisol rhythm and gut motility.
7:30 am
Breakfast — Meal 1
High protein. Take morning supplements with food.
D3 4000IU + K2
Zinc 22mg
Omega-3
Probiotic
9:00 am
Work starts
Take Ashwagandha + Lion's Mane with first coffee or water. Supports focus and stress resilience throughout the workday.
Ashwagandha + Lion's Mane
Creatine 5g
Midday
12:30 pm
Lunch — Meal 2
Largest meal of the day. High protein, complex carbs, fats.
3:30 pm
Pre-training snack
~90 mins before training. Protein + fast carb. Take collagen + Vitamin C now to prime connective tissue synthesis.
Collagen 10–15g
Vitamin C 500mg
Evening — Training
5:00 pm
Last caffeine cutoff
No caffeine after this point. 6 hr half-life — late intake crushes deep sleep quality.
5:30 pm
Training session
Weights / run / calisthenics. Stay hydrated — aim for 500–700 ml during session.
7:00 pm
Post-workout — Meal 3
Within 30–45 mins of finishing. Fast protein + carbs. This is your anabolic window.
Night
9:00 pm
Evening wind-down
Screens dimmed. Begin mental decompression — key for cortisol to drop before sleep.
9:30 pm
Pre-sleep — Meal 4 + night supplements
Casein or cottage cheese (20–30 g protein). Slows muscle breakdown overnight.
Magnesium Glycinate 315mg
10:00 pm
Sleep
Target 7.5–8.5 hrs. Cool dark room 17–19 °C.
2,400–2,600
Training days
slight deficit for lean-up
2,100–2,300
Rest days
reduce carbs, keep protein
180–200 g
Protein daily
non-negotiable
3–3.5 L
Water daily
more on run days
Lean-up tip: Keep protein at 180–200 g regardless of calorie target. The deficit should come from reducing carbs and fats slightly — never protein.
Early Morning — Training
6:00 am
Wake up + water
500 ml water. Small fast carb optional (banana, rice cake) if training feels flat.
6:15 am
Pre-training — collagen window
Take collagen + Vit C 30–45 mins before training to maximise connective tissue synthesis.
Collagen 10–15g
Vitamin C 500mg
Creatine 5g
6:45 am
Training session
Weights / run / calisthenics. Hydrate during.
Morning
8:00 am
Post-workout — Meal 1
Within 30–45 mins of finishing. High protein + carbs. Take all morning supplements now.
D3 4000IU + K2
Zinc 22mg
Omega-3
Probiotic
Ashwagandha + Lion's Mane
9:00 am
Work starts
First coffee/tea is fine here. Use 90-min focus blocks.
Midday
11:30 am
Mid-morning snack — Meal 2
Protein-forward. After an early session your anabolic window is still active.
1:00 pm
Lunch — Meal 3
Full meal. Complex carbs, protein, fats. Last caffeine no later than 1–2 pm.
Afternoon / Evening
4:30 pm
Afternoon snack — Meal 4
Light. Protein + healthy fat. Keeps blood sugar stable and prevents evening bingeing.
6:30 pm
Dinner — Meal 5
Moderate carbs, high protein. Lighter than if you'd trained in the evening.
Night
8:30 pm
Wind-down + pre-sleep
Casein / cottage cheese if needed. Take magnesium. Screens off — earlier bedtime needed.
Magnesium Glycinate 315mg
9:30 pm
Sleep
Non-negotiable at this bedtime if training at 6:45 am. Target 7.5–8.5 hrs.
2,400–2,600
Training days
slight deficit for lean-up
2,100–2,300
Rest days
reduce carbs, keep protein
180–200 g
Protein daily
non-negotiable
3–3.5 L
Water daily
more on run days
Early training note: Fasted training is fine for fat burning, but if strength feels compromised, add a small fast-digesting carb before (banana, rice cake). Don't sacrifice session quality.
Daily Tracker
Log your intake — values persist until midnight.
0
kcal
Target: 2,400–2,600
0
g
Target: 180–200 g
0
L
Target: 3–3.5 L
Quick Notes
Jot down anything — how you felt, what you ate, adjustments to try.