Sep 28 • General discussion
CYBERBOB — Lean, Strong, Injury-Proof Protocol
Profile: 5’11 (180 cm), 95 kg • Goal: get lean, retain muscle, protect joints, and keep the heart engine strong.Style: Low-risk movements, smart volume, relentless consistency.
1) Training Blueprint (8-week block, then repeat)
Weekly layout (4 lifts + 2 cardio + 1 recovery)
- Mon – Lower A (knee/hip-safe strength)
- Tue – Zone-2 Cardio (heart health)
- Wed – Upper A (push/pull strength)
- Thu – Mobility + Core (30–40 min)
- Fri – Lower B (hinge focus)
- Sat – Upper B (volume + delts/arms)
- Sun – Zone-2 or Walk
Progression & safety
- Add 1–2 reps before adding load. Keep most work RPE 6–8; no grinders.
- Deload Week 4: volume −25–30%, keep movement quality high.
- If a joint nags (>4/10), swap to the easier variation (SSB, box height up, neutral-grip pressing).
2) Conditioning For a Strong Heart
- Zone-2 2–3×/wk (as above).
- Optional VO₂ booster (only if pain-free & well-recovered): 6–8 rounds of 30 s hard / 90 s easy on bike/row once weekly. Keep form pristine.
3) Nutrition (lean while preserving muscle)
- Calories: start ~2,600–2,750 kcal/day (≈ 27–29 kcal/kg).
- Macros:
- Hydration: 3–4 L water/day + electrolytes on training days.
- Meal timing:
4) Supplement Protocol (Gym Squad)
Label-compliant suggestions; always consult your clinician if you take meds or manage conditions.
Foundation (daily)
- Swole Creatine — 5 g/day (any time) for strength, performance, and cognitive support.
- Omega-3 (EPA/DHA) — 1-2 Capsiles a day with meals for heart/joint support.
- Vitamin D3 + K2 — per label with food (dose to labs).
- Magnesium glycinate — 300–400 mg 60–90 min pre-bed (sleep/CNS).
- Electrolytes — pre/intra on training days.
Performance & retention (stim-sensible)
- Freak of Nature (Natty: Laxogenin + Ecdysterone + Bulbine) — per label AM/PM for 8 weeks to support protein synthesis and “hardness” while cutting.
- Pre-workout options:
Joint / Tendon Care — Gym Squad Supps Motion Armour
Goal: keep joints comfortable, mobile, and ready for work while you cut and retain muscle.
Dosing (capsule format)
- Daily base: 2 capsules with a meal, every day.
- Heavy lower days (squat/hinge): take your dose 30–60 min pre-lift. If your stomach is sensitive, split 1 cap AM + 1 cap PM.
- Loading option (when volume spikes or a joint nags): 3 caps/day for 10–14 days (2 AM, 1 PM), then return to 2 caps/day.
- Cycle: run 8–12 weeks, assess photos/waist/performance, then continue or pause per needs.
- Stacking tips: stay hydrated with electrolytes; keep reverse-sled drags and Spanish-squat isos in your warm-ups for a full joint-support strategy.
Why Motion Armour
- Built to support joint comfort, range of motion, and connective-tissue resilience so you can train consistently through the cut—aligned with Gym Squad’s performance-first philosophy.
Important
- Always follow the product label. If you use prescription meds (e.g., blood thinners) or manage medical conditions, clear with your clinician first.
Execute this swap and keep the rest of your protocol unchanged—leaner, stronger, injury-proof stays the mission.
5) Daily Recovery & Injury Shield
- Warm-up (8–10 min): 3–5 min easy bike → dynamic hips/ankles/shoulders → 2 ramp sets before each main lift.
- Post-lift: reverse sled 6–10 min or light walk; gentle hip/pec stretches.
- Sleep: 7–9 h; consistent schedule.
- Stress control: 5-minute breathwork or walk outside daily.
6) Tracking (no scale obsession)
- Weekly: front/side/back photos, waist at navel, top-set loads/reps, perceived joint comfort.
- Vitals: home BP and AM resting HR 2–3×/week; trend should stay stable or improve.
- Adjustments: If progress stalls 14 days → remove 100–150 g carbs on rest days or add one 30-min
- Zone-2 session.
Mission Summary
Train submaximally with precision, build a big aerobic engine, eat for muscle and recovery, and supplement with purpose. Follow this for 8 weeks and you’ll come out leaner, stronger, and better-armored against injury—heart engine humming, Operator.
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CYBERBOB — Lean, Strong, Injury-Proof Protocol
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