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Strength Training · U·L·U·R·L·U·L Protocol

  • a 6-day upper/lower training plan paired with a recomp nutrition target at maintenance (lean bulk).
  • each muscle hits 3× per week.
  • increase weights every week.
  • increase protein intake.
Rest after 3 Days8-Day Cycle · W1 ↔ W2

Weekly Structure

Week 1
Mon
Upper A
Tue
Lower A
Wed
Upper B
Thu
Rest
Fri
Lower B
Sat
Upper C
Sun
Lower C
Mon
Rest
Week 2
Mon
Upper A
Tue
Lower A
Wed
Upper B
Thu
Rest
Fri
Lower B
Sat
Upper C
Sun
Lower C
Mon
Rest

Training Days

Week 1 — Base Workout · Foundation Split
Week 2 — Modified Workout · Alternates with Week 1 every 8 days

Runs

  • 1 × 5km run biweekly (2 runs/mo).
  • have pre-run carbs.
  • have post-run high protein + some carbs.
Nutrition Protocol — Recomp 2026

Body Recomp · 2,410 kcal/day

2,410
kcal / day
188g
Protein · 752 kcal
75g
Fat · 675 kcal
252g
Carbs · 1,008 kcal

Full Day Meal Plan

8:00 AM
Pre-Gym Smoothie
Morning Smoothie
High Protein Milk 225ml + 2 Bananas + Avataar Whey 1 scoop + Peanut Butter 1 tsp + Chia seeds 1 glass (soaked) + Honey 1 tsp + 10 Almonds + High Protein Oats 50g
Blend all. Drink 90 min before gym. Oats make it thick — add water. This is your fuel tank for the session.
P68g
C121g
F30g
kcal1,000
10:00–11:30 AM50–60 min lift · 8 min APC correctives · 30–40 min incline cardio
3:00–4:00 PM
Lunch
Rice Bowl — Upgraded
100g cooked rice · 150–180g boiled/grilled chicken · Capsicum + carrot + onion · 100g boiled rajma · 3 boiled eggs cut in · 1 tsp ghee on rice
Rice held to 100g cooked to hit the 2,410 recomp target. Everything else unchanged — chicken + rajma + 3 eggs + veg is a complete meal.
P58g
C67g
F18g
kcal690
5:30–6:00 PM
Snack
High Protein Muesli + Milk
50g high protein muesli · milk
Quick evening snack — replaces the sattu drink. ~13g protein, ~250 kcal.
P~13g
C~36g
F~6g
kcal~250
7:30–8:00 PM
Dinner
4-Egg Omelette + Dahi + Potatoes
4 whole eggs · onion + tomato + green chilli · salt + pepper · ½ tsp oil · 100g plain dahi on side · 1 big cup boiled potatoes
4 eggs = 24g protein. Dahi = slow casein overnight. Potatoes kept in intentionally — they've been helping with arm fullness and recovery since June.
P~32g
C~41g
F~24g
kcal~495
~2,435
Total Kcal
Recomp target ✓
~171g
Protein
Near 175g target
~265g
Carbs
Target 250g ✓
~78g
Fat
Target 70g ✓

4-Week Check-In Rules

Scale
Gaining 0.5–1kg/month steadily
Perfect pace. Stay the course.
Scale
No gain after 3 weeks
Add 100 kcal via carbs — 50g more rice at lunch or 1 extra roti at dinner.
Scale
Gaining >1.5kg/month, waist up >2cm
Surplus too high. Remove PB from smoothie entirely (saves ~100 kcal). Reassess in 2 weeks.
Lifts
Bench / squat / row going up every 1–2 weeks
Green light. Lean bulk is working. Don't touch anything.
Lifts
Strength stalling 2+ weeks in a row
Check sleep first. Then add 50g more rice at lunch. Carbs are the most likely culprit.
Recovery
Persistent fatigue, poor sleep, heavy legs
Ensure 7–8hr sleep. Check carbs are hitting 280g. Consider 1 extra rest day per fortnight.
Variation
Same exercises feel stale or progress slowing
Rotate variations — machine ↔ free weights, barbell ↔ dumbbell, cable ↔ bodyweight. Goal is to impact the muscle, not perfect one movement. Changing variations renews stimulus and strengthens muscle memory.