70 Day Aesthetic Protocol

THE MODEL PROJECT

181cm · 77kg to your best physique.
Wide shoulders, full traps and chest, a V taper, a lean waist.
One focused day at a time.

The Creed

Fast, lift, sprint, stretch, and meditate. Build, sell, write, create, invest, and own. Read, reflect, love, seek truth, and ignore society. Make these habits. Say no to everything else. Avoid debt, jail, addiction, disgrace, shortcuts, and media. Relax. Victory is assured.

1Today

0Done

3xDelts / Wk

70Days Left

The Target

Realistic after 70 days. You are lean enough to build muscle and lose the belly at once. Expect visibly wider, rounder shoulders (your fastest, biggest win), fuller traps and upper chest, a back that starts the V taper, and a flatter waist with top abs showing if nutrition is tight. You may end around 78 to 80kg but look leaner and broader. That is the model silhouette, and it is on the table if you stay consistent.

Five Pillars

Progressive Overload

Every week beat last week. One more rep or a little more load. Log it. Growth is forced, not asked.

Protein & Fuel

~150g protein daily, calories at maintenance or slight surplus. Muscle is built from food.

Sleep First

7 to 9 hours, same schedule. You build muscle and burn fat asleep. Non negotiable.

Move Daily

Active every day. 8 to 10k steps and light conditioning keep you lean without draining lifts.

Measure

Weekly photos, waist, weight, lift log. Data over feelings. What gets measured improves.

Nutrition

Calories

Lean Recomp

~2600 to 2900 kcal on training days. Adjust by the mirror and weekly weight, not daily noise.

Protein

~150g / day

1.8 to 2.2g per kg, across 4 meals of 30 to 40g. Protein powder fills the gaps.

Plate

Build Each Meal

Palm of protein every meal
Carbs around training
Half plate vegetables
Fats in moderation

Water

3 Litres

Creatine pulls water into muscle. Big glass on waking, sip all day.

The belly. Abs are made in the kitchen. High protein, cut liquid calories, alcohol and late snacking, and it comes off while muscle builds. Do not crash diet or you lose the shoulders you are building.

Sleep, Recovery & Supplements

Sleep

7 to 9 Hours

Fixed sleep and wake time
Dark, cool, quiet room
No screens 45 min before bed
No caffeine after early PM

Daily

Recovery Habits

Morning sunlight in the eyes
8 to 10k steps
10 min mobility on off days

Core stack

Your Supplements

Creatine 5g every day
Citrulline 6 to 8g pre workout
Arginine 3 to 6g pre workout
Protein 30 to 40g post + daily

Optional

Support

Vitamin D3 if little sun
Omega 3 for recovery
Magnesium at night

Read first. General plan for a healthy adult, not medical advice. Warm up, keep form clean, and stop on sharp pain, dizziness or chest discomfort. See a doctor before starting or adding supplements if you have any condition.

Weekly & Monthly Rituals

Progress Photos

Open any week and add Front, Side and Back photos at its end. They save in this browser. At week 10, come back here and send your Week 1 and Week 10 photos to me in chat for a full transformation analysis.

The 70 Days

Shoulders trained 3x a week, chest and back and traps 2x. Tap a week to open it. Your current day is highlighted.

Chest + Delts Back + Traps Legs Delts + Arms Recovery

Before every lift: 8 to 10 minutes of easy cardio plus 2 light warm up sets of your first exercise. Reps in reserve (RIR): "2 in reserve" means stop with 2 clean reps left in the tank; in later weeks push closer to 0. Rest: 2 to 3 minutes between heavy sets, 60 to 90 seconds on isolation work. Progressive overload: use the log box on each training day to record your weights and reps, then beat them next time. That log is where the muscle is made.