Alex's Fitness Master Plan
February 25, 2026
📅 Horizon: ~6-10 months
🧪 This is an experiment, not medical advice.
🎯 CORE GOALS
- Drop body fat below 25%
- Build visible muscle
- Run a marathon
- Eliminate post‑workout illness
- Improve sleep + recovery consistency
WHY NOW?
I want to prove to myself I can be consistant with fitneses and health. Something I've wanted for the longest time. + it's brown boy summer in 2026 😉
THE SYSTEMS
I started by feeding kimi the chineese model all my data, blood work, my problems with workouts, not wanting to spend more than 60 mins at the gyms and getting sick quickly. I asked to build a plan based on meta Analyses.
Supplements I’m Using
- Protein shakes – hit the protein target
- Creatine – 3–5 g per day or every other day for performance.
- Vitamin D – cuz my levels are low, also good for bone health, and immunity.
- Omega‑3 – healthy fats, recovery, and general heart/brain health.
- Magnesium – sleep quality and reducing cramps.
Training split (current plan)
DAY A — PUSH · Chest, Shoulders, Triceps
Exercise | Sets × Reps |
|---|---|
Barbell Bench Press | 3×8–10 |
Seated DB Shoulder Press | 3×10–12 |
Cable Lateral Raise | 3×12–15 |
Face Pulls | 3×15 |
DAY B — PULL · Back, Biceps, Pull-up Progress
Exercise | Sets × Reps |
|---|---|
Lat Pulldown (wide grip) | 3×8–10 |
Cable Seated Row | 3×10–12 |
Barbell Romanian Deadlift | 3×8–10 |
Dead Hang | 3×max |
Negative Pull-ups (after main) | 3×5 |
DAY C — LEGS · Knee-safe, Posterior Chain Focus
Exercise | Sets × Reps |
|---|---|
Trap Bar Deadlift | 3×6–8 |
Bulgarian Split Squat | 3×8–10/leg |
Lying Leg Curl | 3×12–15 |
Copenhagen Plank | 3×20–30 sec/leg |
Longer‑term, once knees are stable and single‑leg strength is even, I’ll slowly reintroduce barbell squats: box squat → tempo squat → full squat.
KPI Tracking
Main things I'm tracking to make sure good things are happening. I'm mainly doing this on a daily basis with my new fake Whoop. I'm obsessed with it!
BODY COMPOSITION
Metric | Target |
|---|---|
Weight (fasted morning) | −0.25–0.5 kg/week until ~65 kg |
Visual photos | Monthly, consistent lighting and posture |
PERFORMANCE
Metric | Target |
|---|---|
Bench press working weight | +20% by Week 26 (119 → 143 lb) |
Trap bar deadlift working weight | +20% by Week 26 (120 → 144 lb) |
5K time trial | <6:00/km by Month 4, <5:30/km by Month 6 |
Pull-up max reps | First rep by Week 10, 5 reps by Week 26 |
RECOVERY & HEALTH
Metric | Target |
|---|---|
Weekly avg BioCharge | >70 by Week 12, >75 by Week 26 |
Weekly avg HRV | >65 ms by Week 12, >70 ms by Week 26 |
Sickness days | Zero |
Sleep score avg | >85 by Week 12 |
Sickness / recovery protocol (Amazfit Helio BioCharge)
BioCharge Level | Intensity | RPE Cap | Volume |
|---|---|---|---|
| > 80 | Full intensity | Up to 8 | Normal |
| 65–80 | Medium intensity | Up to 6 | Normal |
| < 65 | Light or rest | Up to 4 | ~50% or zero |
I'm also trying to keep sleep anchored around 11 PM to give recovery an actual chance to work.
Resources
- Julian Shapiro’s muscle & strength guide
- Coach Greg, Jeremy Ethier, ATULYA(BIG INSPO)
- I’ll add tools, channels, and books here only if they actually help in practice.
Failure Modes I Expect
- Traveling and social events, sunday family will nuke routine.
- Snacking but I'll switch to low cal alts
When I get there
I want to make sure i'm the hottest brown boy named Alex