1) The FitLogic Principles
Progress comes from simple rules done consistently: train with intent, recover like it matters, and eat to support performance. The goal is a routine you can sustain for months—not a week.
Training
Pick a split that matches your schedule. Track your lifts. Add reps or weight when form stays clean. If your technique breaks, the set doesn't count.
Nutrition
Hit your daily protein target, then set calories for your goal (surplus to gain, deficit to cut). Keep meals repeatable so adherence stays high.
2) A Simple Weekly Structure
This template works whether you're a beginner or intermediate. Adjust volume based on recovery and sleep quality.
- Day 1: Upper (push emphasis)
- Day 2: Lower
- Day 3: Rest / light cardio
- Day 4: Upper (pull emphasis)
- Day 5: Lower + accessories
3) Supplements: What Actually Helps
Supplements are exactly what the name implies: they support the basics. Start with creatine, caffeine (if tolerated), and protein only if you struggle to hit targets with food.
The best supplement is a plan you can execute on your worst day.
4) The Next Step
Pick one routine, run it for 8 weeks, and track performance. If strength is up and body weight is moving in the right direction, you're winning.
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