Aug '25 • General discussion
SOL WARRIOR — Black Ops Recomp Protocol
Ex-military. 5’11” (180 cm), 92 kg. Mission: lower body fat while maintaining/building lean mass—strength + cardio, year-round.
🎯 Mission Objective
- Keep the bar heavy, lungs efficient, and the waist tight.
- No scale obsession—use mirror, waist, performance.
🗓 Training Stack (8–10 weeks, repeatable)
Day 1 – Lower (Strength + Power)
- Back Squat 5×5 (RPE 7–8)
- RDL 4×6–8
- Split Squat 3×10/leg
- Sled Push 10 min wave pacing
Day 2 – Conditioning (Engine)
- Zone-2 LISS 40–50 min @ 120–135 bpm (nasal breathing)
- Optional 10-min core circuit
Day 3 – Upper (Strength)
- Bench Press 5×5
- Weighted Chin or Chest-Supported Row 4×6–8
- Incline DB Press 3×8–10
- Face Pulls 3×15 + Hammer Curls 3×12–15
Day 4 – Conditioning (Speed)
- Row/Bike: 10× :40 hard / 1:20 easy (RPE 8).If sleep/stress sub-par → swap for 30–40 min Zone-2.
Day 5 – Lower (Hypertrophy)
- Front Squat 4×8–10
- Leg Press 3×12–15
- Ham Curl 3×12–15
- Calves 3×15–20
Day 6 – Upper (Volume + Shoulders/Arms)
- Landmine Press 4×8–10
- One-Arm Row 4×10–12
- Lateral Raise Giant Set 3 rounds (raise/partials/hold)
- Rope Pushdown ↔ Cable Curl 3×15–20
Day 7 – Active Recovery
- 8–12k steps, mobility, light breath work
Deload every 4th week (−25–30% volume). Keep steps/LISS.
🍽 Nutrition Rules (lean without shrinking)
- Protein: ~2.2 g/kg → 200–210 g/day
- Fat: 0.8 g/kg → 70–75 g/day
- Carbs: Periodize around training; higher on lift days, lower on rest days.
- Hydration: 3–4 L/day + electrolytes; consistent sodium.
Simple plate method (if not tracking):2 palms protein • 1–2 fists veg • 1 cupped-hand carbs pre/post training • 1 thumb fats per meal.
Refeed every 10–14 days if performance dips: +300–500 g carbs that day, fats low.
🧪 Supplement Protocol (Gym Squad)
(Education only; follow labels. If using any research compounds, proceed only with informed medical oversight.)
Daily Foundation
- Swole Creatine — 5 g/day (any time).
- Krill Oil (EPA/DHA) — 2–3 /day with a meal.
- Vitamin D3 + K2 — per label with food.
- Electrolytes — pre/intra training.
Performance & Recomp
- Freak of Nature (Natty: Laxogenin + Ecdysterone + Bulbine) — per label AM/PM, 8 weeks on / 4 off.Supports protein synthesis and strength while leaning out.
- Pre-Workout (choose based on tolerance)
- Optional Fat-Use Accelerator
Sleep & Recovery
- Magnificent Magnesium Trio — 60–90 min pre-bed.
📊 Field Metrics (no scale required)
- Weekly: front/side/back photos, waist at navel, top-set loads/reps.
- Daily: steps, sleep hours, AM resting HR (trend down).
- Adjustments: if waist & photos stall for 14 days → remove 100–150 g carbs/day or add one extra 30-min Zone-2.
Execute, SOL Warrior. Keep the lifts heavy, the engine humming, and the nutrition disciplined. You’ll carve the waist, keep the armor, and walk the line between strength and endurance like a true Black Ops veteran.
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SOL WARRIOR — Black Ops Recomp Protocol
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