Wellness Guide: Complete Index & Quick Reference
Your Complete Guide Library
~/wellness-guide/
│
├── 00-index-and-quick-reference.md ← You are here
├── 01-foundation-of-optimal-nutrition.md
├── 02-fitness-fundamentals.md
├── 03-sleep-and-recovery-science.md
├── 04-personalized-targets.md
├── 05-meal-planning-practical-application.md
├── 06-supplementation-guide.md
├── 07-fat-loss-deep-dive.md
├── 08-progress-tracking-adjustments.md
├── 09-lifestyle-integration.md
├── 10-carb-timing-and-sources.md
├── 11-90-meal-ideas.md
├── 12-meal-prep-quality-nutrients.md
├── 13-workout-design-science.md
├── 14-training-split-comparison.md
├── 15-ppl-program-complete.md
├── 16-anatomy-exercise-guide.md
├── 17-exercise-categorization-efficiency.md
├── 18-exercise-combination-strategy.md
├── 19-complete-workout-sessions.md
├── 20-session-structure-guide.md
├── 21-complete-program-overview.md
│
├── ** WORKOUT BLUEPRINT (Follow These!) **
├── 22-exercise-library.md ← How to perform every exercise
├── 23-phase1-foundation.md ← Weeks 1-4 workouts
├── 24-phase2-hypertrophy.md ← Weeks 6-10 workouts
├── 25-phase3-strength.md ← Weeks 12-15 workouts
├── 26-phase4-peak.md ← Weeks 17-20 workouts
└── 27-phase5-outdoor.md ← Weeks 21-26+ maintenance
Your Personal Profile & Targets
| Metric | Value |
|---|---|
| Age | 33 |
| Sex | Male |
| Height | 5'7" (170 cm) |
| Starting Weight | 163 lbs (74 kg) |
| Starting Body Fat | ~24% |
| Goal Body Fat | 10-12% |
| Diet Restrictions | No pork or beef |
| Location | New England |
| Lifestyle | Sedentary work, 5-6 days training |
| Activities | Biking, rowing, kayaking, gym |
Quick Reference: Daily Targets
Nutrition
| Macro | Daily Target |
|---|---|
| Calories | 2,050 |
| Protein | 165g (non-negotiable) |
| Fat | 70g |
| Carbs | 190g |
| Water | ~2.5L (more if active) |
Protein Per Meal
Breakfast: 35-40g
Lunch: 40-50g
Dinner: 40-50g
Snack: 25-35g
Top Protein Sources (No Pork/Beef)
- Chicken breast (31g/100g)
- Turkey (29g/100g)
- Salmon (25g/100g)
- Tuna (30g/100g)
- Eggs (13g/100g)
- Greek yogurt 0% (10g/100g)
- Cottage cheese (11g/100g)
- Shrimp (24g/100g)
Quick Reference: Training Schedule
Spring/Summer/Fall (Outdoor Season)
Mon: Gym - Upper (Push focus)
Tue: Biking/Rowing/Kayaking (60-90 min)
Wed: Gym - Lower
Thu: Biking/Walking (30-60 min)
Fri: Gym - Upper (Pull focus)
Sat: Long outdoor activity (90+ min)
Sun: Rest
Winter (Gym Focus)
Mon: Upper A
Tue: Lower A + cardio
Wed: Rest/Active recovery
Thu: Upper B
Fri: Lower B + cardio
Sat: Conditioning
Sun: Rest
Quick Reference: Supplements
Essential Stack
| Supplement | Dose | When |
|---|---|---|
| Vitamin D3 | 4,000-5,000 IU | Morning |
| Omega-3 | 2g EPA/DHA | With meals |
| Magnesium Glycinate | 300-400mg | Before bed |
| Creatine | 5g | Any time |
| Whey Protein | As needed | Post-workout |
Optional
- Vitamin K2: 100-200mcg (with D3)
- Zinc: 15-25mg (with food)
- Caffeine: 200-400mg (pre-workout)
- Ashwagandha: 300-600mg (evening)
Quick Reference: Timeline
| Phase | Weeks | Body Fat % | Focus |
|---|---|---|---|
| Phase 1 | 1-12 | 24% → 17% | Build habits, consistent adherence |
| Diet Break | 12-14 | Maintain | Recovery, restore hormones |
| Phase 2 | 14-20 | 17% → 14% | Push through, add refeeds |
| Diet Break | 20-22 | Maintain | Recovery |
| Phase 3 | 22-26+ | 14% → 11-12% | Final push, patience |
| Reverse | 26-30 | Maintain | +100-150 cal/week to maintenance |
| Maintenance | 30+ | Maintain | Lifestyle mode |
Quick Reference: When to Adjust
Weight Stall Decision Tree
Stalled 1-2 weeks?
→ Wait (likely water)
Stalled 3+ weeks?
→ Verify adherence first
Adherence confirmed?
→ Option 1: Add 1,500-2,000 steps/day
→ Option 2: Drop 100-150 calories
→ Option 3: Both (smaller amounts)
Feeling awful, strength dropping?
→ Take a diet break (1-2 weeks at maintenance)
Calorie Floors
- Never below: ~1,600 calories (your BMR)
- Protein: Always 165g minimum
Quick Reference: Progress Tracking
Daily
- Weigh (morning, fasted, post-bathroom)
- Log food (at least first month)
Weekly
- Calculate weight average
- Compare to previous week
Bi-Weekly
- Waist measurement
- Other measurements optional
Monthly
- Progress photos
- Full review of all metrics
- Adjust plan if needed
Quick Reference: Sleep Protocol
Evening
3+ hrs before bed: Last caffeine
2-3 hrs before: Last meal
2 hrs before: Dim lights, stop work
1 hr before: No screens
30 min before: Prep bedroom (cool, dark)
Same time: Lights out
Morning
Same time daily: Wake (even weekends)
First 30-60 min: Bright light exposure
Light movement
Delay caffeine 90-120 min (optional)
Targets
- Duration: 7-9 hours
- Temperature: 65-68°F (18-20°C)
- Environment: Dark, quiet, cool
Quick Reference: Ab Visibility Timeline
| Body Fat % | What You'll See |
|---|---|
| 24% | No definition |
| 20% | Slight shape when flexing |
| 17-19% | Upper abs faint outline |
| 15-16% | Top 2-4 abs visible |
| 13-14% | Six-pack when flexed |
| 10-12% | Six-pack visible unflexed |
For you: Expect to feel abs at ~18-20%, see first signs at ~17%, clear definition at ~14%, full six-pack at ~12%.
The Non-Negotiables
- Train at least 3x per week
- Hit 165g protein daily
- Sleep 7+ hours
- Track weekly weight averages
- One bad meal ≠ bad day
Document Summaries
01 - Foundation of Optimal Nutrition
Core principle: Food is biological information, not just fuel. Covers energy balance, macronutrients, micronutrients, the gut microbiome, and metabolic flexibility. The 80/20 rule: 80% whole foods handles 80% of nutrition problems.
02 - Fitness Fundamentals
SAID principle: your body adapts to imposed demands. Covers progressive overload, the 7 movement patterns, training splits, rep ranges, cardiovascular training zones, and recovery hierarchy. Consistency beats intensity.
03 - Sleep & Recovery Science
Sleep is active recovery, not passive rest. Covers sleep architecture, circadian rhythm, the two-process model, and optimization hierarchy (light → temperature → consistency → environment). 7-9 hours is non-negotiable.
04 - Personalized Targets
Your specific calculations: 2,050 calories, 165g protein, 70g fat, 190g carbs. Training schedule integrating gym and outdoor activities. Timeline: realistic path from 24% to 10-12% body fat over 6 months.
05 - Meal Planning & Practical Application
How to hit your macros practically. Meal templates, protein anchors, the 2-hour Sunday prep system, eating out strategies, hunger management, and simple recipes that hit your targets.
06 - Supplementation Guide
Evidence hierarchy: S-tier (creatine, D3, omega-3) to F-tier (BCAAs, fat burners). Your personal stack: D3, omega-3, magnesium, creatine, whey. Quality markers and where to buy. Supplements are the final 5%, not the foundation.
07 - Fat Loss Deep Dive
The physiology of fat loss, metabolic adaptation, the whoosh effect, and plateau-breaking strategies. Diet breaks, refeeds, calorie cycling, stubborn fat, and common mistakes. How to end a diet properly (reverse dieting).
08 - Progress Tracking & Adjustments
What to track: weight (daily → weekly average), measurements, photos, strength. How to interpret confusing scenarios. When and how to adjust. The weekly check-in protocol.
09 - Lifestyle Integration
Identity-based change, habit architecture, environment design, social strategies, travel, stress management, seasonal planning, and long-term maintenance. The non-negotiables and your "why."
10 - Carb Timing & Sources
Optimal carb timing around training windows. Pre-workout (1-3hrs before), intra/post-workout, and rest day strategies. Best carb sources ranked by quality: complex, moderate GI, and when to use fast-acting carbs.
11 - 90 Meal Ideas
30 breakfast, 30 lunch, and 30 dinner ideas all designed for your targets (2,050 cal, 165g protein, no pork/beef). Mix-and-match formula and weekly rotation examples.
12 - Meal Prep for Quality & Nutrients
Hybrid prep system for maximum nutrient retention. What to prep ahead vs. cook fresh. Cooking methods ranked by nutrient preservation. Storage tricks and reheating guidelines.
13 - Workout Design Science
The science of workout session structure for recomposition. Three mechanisms of hypertrophy, MPS optimization, rep ranges, volume targets, rest periods, periodization phases, and deload protocols.
14 - Training Split Comparison
Complete comparison of all major training splits: Full Body, Upper/Lower, PPL, Bro Split, Arnold Split, PHUL. Pros, cons, and recommendations by goal. Why 2x/week frequency beats 1x/week.
15 - Complete PPL Program
Your personalized 20-week PPL program. Four phases: Foundation (weeks 1-5), Hypertrophy (6-11), Strength (12-16), Peak (17-20). Complete workouts for Push A/B, Pull A/B, Legs A/B. Pull-up and dip progression plans.
16 - Anatomy & Exercise Guide
Complete muscle anatomy for each body part. How exercises target specific muscle regions. Major/minor muscles, grip/stance variations. Full exercise library organized by muscle group with weak point solutions.
17 - Exercise Categorization & Efficiency
All exercises categorized by: compound vs isolation, mechanical tension vs metabolic stress. Efficiency techniques (drop sets, supersets, rest-pause, etc.) and when to use each. Optimal workout structure and rep ranges by training goal.
18 - Exercise Combination Strategy
How to combine exercises for recomposition: the priority hierarchy, workout template structure, exercise selection logic for each PPL day. Weekly muscle hit frequency, phase progression, exercise rotation strategy, and weak point solutions.
19 - Complete Workout Sessions
Your fully detailed workout sessions with warm-ups, exercises, sets, reps, rest periods, RPE targets, and execution cues. Includes progression protocols, warm-up set schemes, phase adjustments, and session checklists.
20 - Session Structure Guide
The anatomy of a perfect 60-75 minute session: arrival prep, general warm-up, movement prep, specific warm-up sets, main lift, secondary/tertiary compounds, isolation work, finishers, and cool down. Includes core training frequency (2×/week on leg days).
21 - Complete Program Overview
Your full 26-week program timeline from 24% to 12% body fat. All 5 phases mapped out: Foundation, Hypertrophy, Strength, Peak, and Outdoor Season. Strength progression targets and body composition timeline.
WORKOUT BLUEPRINT (Docs 22-27)
These are your "follow blindly" workout guides:
22 - Exercise Library
Master reference for EVERY exercise in the program. Look up any exercise for detailed setup, execution cues, breathing, and common mistakes. Use this when you forget how to perform an exercise.
23 - Phase 1: Foundation (Weeks 1-4)
Your first 4 weeks. Complete Push A/B, Pull A/B, Legs A/B workouts with exact weights, sets, reps. Focus on form, establish habits, RPE 7-8. Includes deload week protocol.
24 - Phase 2: Hypertrophy (Weeks 6-10)
Push closer to failure, add volume. 4 sets on compounds, intensity techniques introduced. Heavier weights, RPE 8-9. Pull-up and dip progression targets.
25 - Phase 3: Strength (Weeks 12-15)
Heavy lifting phase. Lower reps (4-6), heavier weights, longer rest. 5 sets on main lifts. Optional testing protocol for PRs.
26 - Phase 4: Peak & Transition (Weeks 17-20)
Test your PRs (Weeks 17-18), then transition to outdoor season (Weeks 19-20). Full testing protocols for bench, squat, deadlift, OHP. Reduced gym, increased outdoor activities.
27 - Phase 5: Outdoor Season (Weeks 21-26+)
Maintenance mode. 2-3 gym days + 2-3 outdoor activities. Full Upper/Lower workouts, outdoor activity guide, nutrition adjustments, weekly check-in template. Sustainable lifestyle phase.
Key Principles Summary
| Domain | Core Principle |
|---|---|
| Nutrition | Protein first, whole foods foundation |
| Training | Progressive overload, consistency |
| Sleep | 7-9 hours, light management |
| Fat Loss | Moderate deficit, patience |
| Tracking | Weekly trends, not daily data |
| Mindset | Identity over behavior, lifestyle over diet |
Quick Start Checklist
Week 1 Priorities
- Start tracking weight daily
- Download food tracking app
- Stock kitchen with protein sources
- Schedule training sessions in calendar
- Order supplements (D3, omega-3, creatine, magnesium)
- Set consistent wake time
- Take "before" photos and measurements
First Month Goals
- Hit protein target (165g) consistently
- Complete all scheduled workouts
- Establish meal prep routine
- Track weight for 4 weeks, observe trend
- Adjust nothing — just build habits
Contact Points
When struggling with:
- Nutrition questions → Review docs 01, 05
- Training questions → Review doc 02
- Sleep issues → Review doc 03
- Plateaus → Review docs 07, 08
- Motivation → Review doc 09
- Supplements → Review doc 06
For workouts:
- How to do an exercise → Doc 22 (Exercise Library)
- What workout to do today → Doc 23-27 (your current phase)
- Program overview → Doc 21
Final Reminder
Knowledge without action is useless.
You have everything you need. The only variable is execution.
Start today. Be patient. Stay consistent. Trust the process.
Wellness Guide created: December 2024 Personalized for: Male, 33, 5'7", 163 lbs Goal: 24% → 10-12% body fat with muscle preservation