OmniMuscle

YOUR PROTOCOL

Roc, you're an advanced ectomorph with a 120-pound mass-building mission ahead of you — and you're going to own it. At 6'6", 180 lbs, and 14.2% body fat, you've got the structure of a skyscraper; now we're pouring the concrete. With cerebral palsy affecting dexterity and a weaker upper body, we're engineering a hypertrophy protocol around accessible free-weight movements, prioritizing chest and arms while systematically building your entire frame through progressive overload and relentless caloric surplus.

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CALORIE & MACRO TARGETS

| Metric | Target | Notes |
|--------|--------|-------|
| Daily Calories | 4,200–4,400 | Aggressive surplus for extreme ectomorph mass gain |
| Protein | 280g (1.55g/lb) | Muscle synthesis priority — dairy-free sources |
| Carbohydrates | 575g | Fuel for volume training and glycogen supercompensation |
| Fats | 115g | Hormonal support, calorie density |

Rationale: At your height and goal, you need a monster surplus. Your metabolism is a furnace — we're feeding it premium fuel. Dairy-free protein from beef, chicken, fish, eggs, and plant blends. Carbs from rice, oats, potatoes, and fruit. Fats from oils, nuts, avocado, and fatty fish.

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TRAINING SPLIT

| Day | Focus | Exercises | Sets × Reps |
|-----|-------|-----------|-------------|
| 1 | CHEST + TRICEPS | Barbell Bench Press, Dumbbell Incline Press, Dumbbell Flyes, Close-Grip Bench Press, Overhead Dumbbell Extension | 4×8-10, 4×10-12, 3×12-15, 4×8-10, 3×12-15 |
| 2 | LEGS | Leg Press, Barbell Romanian Deadlift, Goblet Squats, Leg Press Calf Raises | 5×12-15, 4×10-12, 4×12-15, 4×15-20 |
| 3 | REST/ACTIVE RECOVERY | Light stretching, walking | — |
| 4 | BACK + BICEPS | Barbell Bent-Over Rows, Dumbbell Rows (single-arm), Dumbbell Pullovers, Barbell Curls, Hammer Curls | 4×8-10, 4×10-12, 3×12-15, 4×10-12, 3×12-15 |
| 5 | SHOULDERS + ARMS | Dumbbell Overhead Press, Dumbbell Lateral Raises, Barbell Curls, Dumbbell Tricep Kickbacks, Dumbbell Shrugs | 4×10-12, 4×12-15, 3×10-12, 3×12-15, 3×12-15 |
| 6-7 | REST | Full recovery | — |

Training Notes:

• Use grip aids (straps, Fat Gripz) if dexterity limits holding heavier loads
• Prioritize controlled eccentrics (3-second lowering phase) to maximize time under tension
• Rest 90-120 seconds between sets; this is hypertrophy warfare, not conditioning
• Progress weight by 2.5-5 lbs every 2 weeks on compounds

RECOVERY & LIFESTYLE

• Sleep locked at 8 hours minimum — growth hormone peaks during deep sleep; you're 46 and building mass, non-negotiable recovery window
• Low stress is your weapon — keep cortisol suppressed through daily 10-minute breathing work or meditation; high cortisol murders anabolism
• Lightly active outside the gym stays — don't burn surplus calories with excessive cardio; walking 20-30 min daily for circulation and digestion only

SUPPLEMENT STACK

• Creatine Monohydrate — 5g daily, every day; proven mass and strength amplifier, CP-safe
• Whey Isolate Alternative (Beef or Pea Protein) — 2 scoops post-workout for dairy-free fast absorption; 50g protein
• Omega-3 (Fish Oil or Algae) — 3g EPA/DHA daily for joint health, inflammation control, and neurological support
• Vitamin D3 + K2 — 5,000 IU D3 daily; supports testosterone, bone density, and immune function at 46
• Leucine-Rich EAAs — 10g intra-workout on training days; amino acid delivery for muscle protein synthesis when dexterity makes eating mid-session tough

MINDSET MANTRA

"I am building a monument. Every rep, every meal, every hour of sleep is another brick. The body I want is on the other side of relentless consistency." #OMNIMUSCLE