Apexman Blueprint
Six Month Blueprint
Faique
Chowdhury
Coach
Riaz Uddin
Programme
Apexman Blueprint
🗓 Programme Start · April 2026
↓   Begin
Where You Are Now
Your Baseline
"Indeed, Allah will not change the condition of a people until they change what is in themselves."
This blueprint is your intention made concrete. Six months. Six pillars. One direction — upward.
Surah Ar-Ra'd · 13:11
Current Pillar Scores
☪️
Spiritual
2/5
Salah & Quran inconsistent
🏋️
Training
3/5
3x resistance, steps below target
🥗
Nutrition
3/5
Meal plan 4/5 use — good foundation
🌙
Habit & Sleep
2/5
Sleep 4–6hrs, habits mixed
🧠
Purpose & Mind
2/5
Energy 2/5, mood 2/5
🤝
Accountability
3/5
Weekly check-ins active
Physical
Current Weight
85.7kg
+1.7kg since start
Goal Weight
71kg
14.7kg to target
Daily Steps
6.5k
Target: 8,000/day
Calories
1770kcal
Current meal plan
Sleep
4–6hrs
Target: 7+ hours
Energy
2/5
Target: 4+/5
Strength Benchmarks
Push / Press
Bench Press (Flat Barbell)80kg PB
Incline Barbell Bench Press70kg (was 60)
Incline Dumbbell Bench Press32kg (was 25)
Barbell Overhead Press32.5kg PB
High Pulley Tricep Extension27kg (was 23)
Cable Rope Tricep Extension36kg
Legs
Dumbbell Bulgarian Split Squat10kg
Dumbbell Goblet Squat16.5kg
Pull / Back
Close Grip Cable Pull Down59kg (was 53)
Dumbbell Tripod Row28kg
Dumbbell Pullover14kg (was 12)
Chin Up36 reps (was 16)
Shoulders / Arms / Core
Dumbbell Lateral Raise32kg
Dumbbell Preacher Curl32kg (was 12.5)
Dumbbell Shrug26kg (was 20)
Hanging Knee Raise8 reps
Cable Crunch45kg (+4 from start)
Cable Face Pull26kg
Active Habits
25 push-ups daily
8,000 steps daily target
No relapse — your non-negotiable throughout this entire programme
1 page of Quran daily
5x Salah — Fajr, Zuhr, Asr, Maghrib, Isha
Caffeine-free when craving sweets
The Framework
Six Pillars
01
☪️
Spiritual Architecture
Your deen is the foundation everything else is built on. Salah, Quran, dhikr — these are the structure that holds the man together.
Your Starting PointYou have 5x Salah and 1 page of Quran listed as daily habits — but they're not yet consistent. Relapse is an active struggle that is directly connected to the gaps in this pillar.
Target: 5x Salah on time daily + 5 pages Quran by Month 6 + sustained no-relapse streak built on spiritual foundation
02
🏋️
Training Architecture
The body you're building is not just physique — it's a signal. Resistance training and movement done consistently compound into a completely different man over six months.
Your Starting PointYou're hitting 3x resistance sessions per week and your push numbers are moving — bench at 80kg, incline at 70kg. But your daily steps average just 6,508 out of your 8,000 target, and your energy rating is 2/5.
Target: 4–5 sessions/week by Month 4, 8,000 steps every day, energy consistently at 4/5 by Month 6
03
🥗
Nutrition Architecture
Food is either building or breaking you. Your meal plan is the tool — your consistency is what makes it work. Fuelling correctly directly impacts your energy, focus and fat loss.
Your Starting PointYour meal plan use is rated 4/5 — one of your stronger areas. You're on 1,770 calories and your primary goal is to get in shape and lose weight. You're 14.7kg away from your target of 71kg.
Target: Consistent protein 140–170g daily, meal plan compliance 5/5, reach 73kg by Month 6
04
🌙
Habit & Sleep Architecture
The boring variables that determine everything. Who you are by Month 6 is decided by what you do every morning and night from Day 1.
Your Starting PointYou reported averaging just 4 to 6 hours of sleep per night. Your mood is 2/5 and energy is 2/5 — both directly connected to broken sleep. Your habits are set but inconsistently hit, and relapse remains an active struggle.
Target: 8 hours sleep consistently, 100 push-ups daily, all habits automatic by Month 4, no-relapse streak held for 6 months
05
🧠
Purpose & Mind Architecture
A man without clarity on his purpose stays stuck. This pillar builds mental resilience, self-discipline, and the internal compass that tells you why you show up even when you don't want to.
Your Starting PointYour mood is 2/5 and your average check-in rating is 3/5 — you're functioning but not thriving internally. Your goal is to get in shape and lose weight, but the deeper work is building the mindset that makes those goals feel inevitable rather than difficult.
Target: Mood consistently 4/5+, clear written purpose and identity, weekly reflection habit locked in by Month 2
06
🤝
Accountability & Relationships
You are not doing this alone. This pillar covers your accountability to Riaz, your standards in your friendships, and how the men around you are either lifting or pulling you down.
Your Starting PointYour workout plan use is 4/5 and check-ins are active — you show up when you're held to it. The question is what your environment looks like outside of the programme and whether the people around you are aligned with the man you're trying to become.
Target: Zero missed check-ins across 6 months, active audit and elevation of your personal environment
Month by Month · Week by Week
Your 6-Month Roadmap
Month One
Weeks 1–4 · Foundation — Lock In the Non-Negotiables
Weight Target
83kg
☪️
Spiritual Architecture
▾
  • Pray all 5 Salah every day — Fajr, Zuhr, Asr, Maghrib, Isha. No exceptions from day one.
  • Read 1 page of Quran after Fajr every morning. Start small, start consistent.
  • No relapse — Week 1 you identify your triggers. Remove the access. Report to Riaz.
🎯 W1–2 Focus: Get the Fajr + Quran habit locked before anything else.
🏋️
Training Architecture
▾
  • 3x resistance training this week. Stick to your current programme.
  • Hit 8,000 steps every day. You're averaging 6.5k — the gap closes this week.
  • 25 push-ups daily minimum. Non-negotiable.
🎯 W1–2 Focus: Zero missed sessions. Show up to all 3.
🥗
Nutrition Architecture
▾
  • Follow your 1,770 calorie plan daily. No guessing.
  • Hit 140g protein minimum per day.
  • 2.5 litres of water every day — start tracking from Day 1.
🎯 W1–2 Focus: Full meal plan adherence from the first day.
🌙
Habit & Sleep Architecture
▾
  • Set a consistent sleep time and wake time this week — and stick to it all 7 days.
  • Target: in bed by 11pm, up for Fajr. Adjust based on your schedule.
  • No screens 30 minutes before bed starting from tonight.
  • No relapse — Week 1 streak begins now.
🎯 W1–2 Focus: Sleep time locked in by end of Day 3.
🧠
Purpose & Mind Architecture
▾
  • Write down your single biggest goal for the next 6 months. One sentence. Put it somewhere visible.
  • Every morning after Fajr: set your intention for the day in 1 line.
🎯 W1–2 Focus: Write the goal. Read it every morning.
🤝
Accountability & Relationships
▾
  • Submit your weekly check-in on time — no delays, no skipping.
  • Be completely honest. Riaz can't fix what you hide.
  • Look at the 3 people you spend the most time with. Do they raise your standard or lower it?
🎯 W1–2 Focus: First check-in submitted, first honest audit of your environment.
☪️
Spiritual Architecture
▾
  • Increase to 2 pages of Quran after Fajr from Week 3. The habit is set — now grow it.
  • 5x Salah every day — if you missed any in Week 1 or 2, this fortnight you close that gap to zero.
  • No relapse — 2-week streak. Protect it.
🎯 W3–4 Focus: 2 pages Quran is the new minimum. Hold the streak.
🏋️
Training Architecture
▾
  • 3x resistance continues. Track your weights — record what you lifted each session.
  • Steps: 8,000 should be becoming a normal day by Week 3. If not, investigate why.
  • Add 5 push-ups per day from Week 3 — target 30 daily push-ups by end of Month 1.
🎯 W3–4 Focus: Start logging your lifts every session. Progressive overload starts here.
🥗
Nutrition Architecture
▾
  • Meal plan compliance should be automatic by now — if it isn't, tell Riaz immediately.
  • Start identifying your highest protein meals and eat those first if hunger is an issue.
  • Weigh in every Monday morning. Track the number — it's data, not judgement.
🎯 W3–4 Focus: Monday weigh-ins locked in. Protein hitting 140g+ daily.
🌙
Habit & Sleep Architecture
▾
  • Sleep schedule should be consistent now. Are you feeling different with more sleep? Report it.
  • If sleep is still broken, Week 3–4 is when you raise this with Riaz urgently.
  • No relapse — report your running streak on every check-in.
🎯 W3–4 Focus: Report how sleep is feeling. Honest update to Riaz.
🧠
Purpose & Mind Architecture
▾
  • Identify your top 3 personal weaknesses holding you back right now. Write them. Share with coach.
  • Is your daily intention still happening after Fajr? If not — what's stopping it?
🎯 W3–4 Focus: Honest self-assessment. Weaknesses on paper, shared with coach.
🤝
Accountability & Relationships
▾
  • 2 check-ins submitted this month minimum. Zero missed.
  • Have you had any conversations this month that lifted your standard? Or did you spend time around people who pulled it down?
🎯 W3–4 Focus: Month 1 closes — review your environment honestly.
Month Two
Weeks 5–8 · Build — Stack the Habits, Raise the Intensity
Weight Target
81kg
☪️
Spiritual Architecture
▾
  • 2 pages of Quran after Fajr daily continues from Week 3. This is now your baseline, not a target.
  • Begin daily Dhikr — minimum 100x SubhanAllah after Asr or Maghrib.
  • 5x Salah every day. On time, not just on count.
  • No relapse — Week 5 is a full month in. The pattern is either breaking or strengthening.
🎯 W5–6 Focus: Add Dhikr to your post-Asr routine. Stack it onto the prayer.
🏋️
Training Architecture
▾
  • Add 1 cardio session this week — 30 minutes LISS (incline walk, cycle, or row). Total: 3x resistance + 1x cardio.
  • Track every lift. Bench, shoulder press, laterals — all numbers recorded.
  • 8,000 steps remains non-negotiable daily.
🎯 W5–6 Focus: First cardio session added. Don't negotiate — just do it.
🥗
Nutrition Architecture
▾
  • Increase protein to 150g daily minimum given higher training volume.
  • Track every meal this fortnight — no estimating.
  • Introduce one meal prep session per week to cut decision fatigue.
🎯 W5–6 Focus: Protein at 150g. Meal prep day introduced.
🌙
Habit & Sleep Architecture
▾
  • Sleep should be more consistent now. Are you hitting 7 hours? If not — it's urgent. Raise it.
  • Add a 10-minute wind-down routine: no phone, lights dimmed, signal your body it's time to rest.
  • Push-ups: from 30 to 40 daily this fortnight.
  • No relapse — document your streak on every check-in.
🎯 W5–6 Focus: Wind-down routine added. Push-ups increasing.
🧠
Purpose & Mind Architecture
▾
  • Start a Sunday reflection — 3 wins from the week and 1 area to improve. 5 minutes maximum.
  • Read for 15 minutes per day this fortnight. Something that sharpens your thinking.
🎯 W5–6 Focus: Sunday reflection locked in. 15 min reading daily.
🤝
Accountability & Relationships
▾
  • Weekly check-in submitted with no-relapse streak, training sessions, and sleep average reported.
  • Have any of your relationships changed since Month 1? More honest, more boundaried?
🎯 W5–6 Focus: Honest check-in data. Reflection on your relationships.
☪️
Spiritual Architecture
▾
  • 3 pages of Quran after Fajr daily from Week 7. You've been building consistently — now grow the volume.
  • Dhikr continues daily. By now it should feel automatic after Asr.
  • No relapse — 7 weeks in. This streak has real weight. Protect it.
🎯 W7–8 Focus: 3 pages Quran becomes the new minimum heading into Month 3.
🏋️
Training Architecture
▾
  • 4x sessions per week continues. By now it should feel like your normal, not your push.
  • Log every session and look at the Week 5 numbers — are you lifting more? You should be.
  • Steps: if you're not hitting 8k every day, audit what's causing the gap and fix it this week.
🎯 W7–8 Focus: Progressive overload visible in your logs. Numbers moving forward.
🥗
Nutrition Architecture
▾
  • Meal prep is happening weekly. Keep it simple — batch cook protein and veg.
  • Are you consistently hitting 150g protein? If not — find where it's falling short and fix it.
  • Monday weigh-in continues. You should be around 82–83kg by Week 7 if nutrition is locked in.
🎯 W7–8 Focus: End of Month 2. Nutrition should feel routine by now.
🌙
Habit & Sleep Architecture
▾
  • Sleep: 7 hours should be your consistent minimum by Week 7. If it isn't — raise it with Riaz urgently.
  • Push-ups: 50 daily by end of Week 8. Build toward this over the fortnight.
  • No relapse — 2-month mark approaching. Acknowledge the progress.
🎯 W7–8 Focus: Sleep at 7 hours consistently. 50 push-ups daily target hit.
🧠
Purpose & Mind Architecture
▾
  • Sunday reflection continues — 2 months of this and you'll start seeing patterns in where you grow and where you resist.
  • Identify one mental pattern that is still holding you back. Challenge it with Riaz this week.
🎯 W7–8 Focus: Month 2 mental review with Riaz. What's shifting?
🤝
Accountability & Relationships
▾
  • Month 2 progress photos submitted to Riaz — front, side, back.
  • Check-ins submitted every week without exception.
🎯 W7–8 Focus: Progress photos submitted. Month 2 check-ins complete.
Month Three
Weeks 9–12 · Momentum — The Habits Are Becoming You
Weight Target
79kg
☪️
Spiritual Architecture
▾
  • 3 pages of Quran after Fajr daily — maintain and protect this.
  • Work toward praying each Salah in its early window — not just on count but on time.
  • No relapse — 9 weeks in. The streak has become part of your identity. Keep it.
🎯 W9–10 Focus: Salah quality, not just quantity. Early window target introduced.
🏋️
Training Architecture
▾
  • 4x sessions per week is your standard. Not your push — your standard.
  • Introduce a structured warm-up before every resistance session — 5 min activation and mobility.
  • Aim to beat at least one lift number per session this fortnight.
🎯 W9–10 Focus: Warm-up routine introduced. One PB target per session.
🥗
Nutrition Architecture
▾
  • Check in with Riaz on calorie target — 3 months of deficit may need adjusting based on your weight trend.
  • 150g+ protein daily remains non-negotiable.
  • Two meal prep sessions per week to support higher training volume.
🎯 W9–10 Focus: Calorie check with coach. Protein 150g+ daily.
🌙
Habit & Sleep Architecture
▾
  • Sleep: 7.5 hours target from Week 9. You've been building to this since Month 1.
  • 50 push-ups daily continues. Can you push to 60 by end of Week 10?
  • No relapse — report your streak number on every check-in.
🎯 W9–10 Focus: Sleep to 7.5 hours. Push-ups increasing to 60 daily.
🧠
Purpose & Mind Architecture
▾
  • Mid-point of the programme approaching — re-read your Month 1 goal. Are you on track?
  • Sunday reflection continues. Look back at your Week 1 entry — what's different about you now?
🎯 W9–10 Focus: Re-read your Month 1 goal. Measure the gap.
🤝
Accountability & Relationships
▾
  • Weekly check-ins — every week, on time, fully completed.
  • Are the people around you aware of the changes you're making? Are they supportive?
🎯 W9–10 Focus: Honest check-in. Review of your environment and relationships.
☪️
Spiritual Architecture
▾
  • Consider beginning to memorise short Surahs. Add this into your post-Fajr Quran time.
  • Write down how your spiritual state has changed since Week 1. Share it with Riaz.
  • No relapse — 3-month mark is significant. Acknowledge it and protect it.
🎯 W11–12 Focus: 3-month spiritual reflection. Begin memorisation if not started.
🏋️
Training Architecture
▾
  • Take progress photos this week — front, side, back. The visual data is important.
  • Check your lift numbers against Month 1. The progression should be visible.
  • Discuss potential programme adjustment with Riaz for Month 4 — is the current split still right?
🎯 W11–12 Focus: Progress photos. 3-month training review with coach.
🥗
Nutrition Architecture
▾
  • Full nutrition review with coach at end of Month 3 — weight target, calorie adjustment, protein target for Month 4.
  • Meal prep is automatic by now. Two days per week, no exception.
🎯 W11–12 Focus: Full 3-month nutrition review with coach.
🌙
Habit & Sleep Architecture
▾
  • Sleep at 7.5 hours should be consistent. If it's not — full audit with Riaz this week.
  • 60–75 push-ups daily by end of Month 3.
  • No relapse — 12-week mark. The streak is something you're protecting now, not just tracking.
🎯 W11–12 Focus: 90-day mark. The habits should feel like who you are, not what you're doing.
🧠
Purpose & Mind Architecture
▾
  • Full 3-month mental review — what has changed? What still needs work? Share with Riaz.
  • Identify your biggest mental block right now and bring it directly to Riaz this month.
🎯 W11–12 Focus: 3-month mental audit. Honest conversation with coach.
🤝
Accountability & Relationships
▾
  • Full 3-month review with Riaz. Every pillar assessed. Honest evaluation.
  • Check-ins continue — zero missed in Month 3.
🎯 W11–12 Focus: 3-month full review. All pillars honestly assessed.
Month Four
Weeks 13–16 · Reinforce — Raise Your Standards
Weight Target
77kg
☪️
Spiritual Architecture
▾
  • 4 pages of Quran after Fajr daily — volume continues to grow.
  • Surah memorisation continues. Even one verse per week compounds massively over 6 months.
  • No relapse — 4 months is a real streak. This is now identity, not willpower.
🎯 W13–14 Focus: Quran volume at 4 pages. Surah memorisation progressing.
🏋️
Training Architecture
▾
  • Consider adding a 2nd cardio session if recovery is strong — 3x resistance + 2x cardio.
  • Bench press target: push toward 87–90kg. Shoulder press: push toward 37.5kg.
  • 8,000 steps daily — automatic.
🎯 W13–14 Focus: Strength PB push on bench and shoulder press.
🥗
Nutrition Architecture
▾
  • Calories adjusted per Month 3 review with coach.
  • 160g+ protein daily at this training frequency.
  • Energy should be coming from sleep and food by now — not caffeine. Monitor this.
🎯 W13–14 Focus: Updated calorie and protein targets from Month 3 review.
🌙
Habit & Sleep Architecture
▾
  • Sleep: 7.5 hours is your standard now — not your target.
  • 75 push-ups daily. You're building toward 100 by Month 6.
  • Review your full habit stack — what's automatic? What still takes effort? Tell Riaz.
🎯 W13–14 Focus: Habit audit — what's locked in and what needs more work?
🧠
Purpose & Mind Architecture
▾
  • Begin writing what your life looks like after this 6-month programme. The next chapter starts now in your mind.
  • Daily intention after Fajr continues. Are you still reading it back each morning?
🎯 W13–14 Focus: Start thinking and writing beyond the 6 months.
🤝
Accountability & Relationships
▾
  • Weekly check-ins — no exceptions.
  • Have the people around you noticed the change in you? How has this affected those relationships?
🎯 W13–14 Focus: Proactive accountability. Raise issues before they become problems.
☪️
Spiritual Architecture
▾
  • Write a full reflection on your spiritual journey from Week 1 to now. Keep it for yourself.
  • No relapse — 16 weeks. Document how your spirituality has helped your resilience in this area.
🎯 W15–16 Focus: Full spiritual reflection. Month 4 closes — where is your deen versus Month 1?
🏋️
Training Architecture
▾
  • If 2nd cardio session was added — how is recovery? Report to coach and adjust if needed.
  • Progress photos — take them this week and review against Month 1. The visual change is real data.
🎯 W15–16 Focus: Progress photos. Recovery check if volume was increased.
🥗
Nutrition Architecture
▾
  • Monday weigh-in — you should be at or near 78kg heading into Month 5.
  • Any cravings still coming up? How are you managing them? Report honestly to Riaz.
🎯 W15–16 Focus: Weight on track. Craving management honest update to coach.
🌙
Habit & Sleep Architecture
▾
  • No relapse — if there has been a slip, bring it to Riaz immediately. No shame, only solutions.
  • 75–80 push-ups daily by end of Week 16.
🎯 W15–16 Focus: No relapse protected. Push-ups progressing to 80.
🧠
Purpose & Mind Architecture
▾
  • Define the man you want to be at Month 12. Write him in detail — body, deen, mindset, career, relationships.
🎯 W15–16 Focus: Month 12 vision written. You are building for beyond Month 6.
🤝
Accountability & Relationships
▾
  • Month 4 closes — check-ins complete, zero missed.
  • Begin thinking about your next phase. What does Month 7–12 look like for you?
🎯 W15–16 Focus: Month 4 complete. Planning the next chapter.
Month Five
Weeks 17–20 · Elevate — The Final Push Begins
Weight Target
75kg
☪️
Spiritual Architecture
▾
  • 5 pages of Quran after Fajr daily — push your volume to its highest point of the programme.
  • Reflect on your no-relapse journey — how has removing this changed you as a man? Write it.
  • No relapse — 5-month clean is a real thing. Protect it with everything.
🎯 W17–18 Focus: Highest Quran volume of the programme. Relapse reflection written.
🏋️
Training Architecture
▾
  • Push to 5 sessions per week if recovery is solid — 3x resistance + 2x cardio.
  • Strength is at or near its programme peak. Log your PBs and try to beat them.
  • Introduce compound movements if not already there — deadlift, squat, overhead press.
🎯 W17–18 Focus: Highest training volume of the programme. Recover hard.
🥗
Nutrition Architecture
▾
  • Discuss calories with coach — are we pushing lower or maintaining to optimise body composition at this stage?
  • 170g+ protein at this training volume. No compromise.
🎯 W17–18 Focus: Month 5 nutrition review. Protein at 170g.
🌙
Habit & Sleep Architecture
▾
  • Sleep: 7.5–8 hours — recovery at this intensity demands it. No negotiating on sleep.
  • 90 push-ups daily. Building toward 100 by Month 6.
  • No relapse — 5 months.
🎯 W17–18 Focus: Sleep maximised. Push-ups at 90 daily.
🧠
Purpose & Mind Architecture
▾
  • Write the man you are at the end of Month 6 in present tense — as if you are already him.
  • What's the next challenge after this programme? Start identifying it.
🎯 W17–18 Focus: Month 6 identity written. Next challenge identified.
🤝
Accountability & Relationships
▾
  • Weekly check-ins continue without exception.
  • Begin thinking about what the next chapter looks like with Riaz.
🎯 W17–18 Focus: Planning the next chapter with Riaz.
☪️
Spiritual Architecture
▾
  • 5+ pages Quran daily. This is your peak spiritual volume going into the final month.
  • 5x Salah on time, every day. The standard you set in Month 6 is the standard you carry forward.
  • No relapse — 20 weeks. The streak is part of who you are now.
🎯 W19–20 Focus: Highest spiritual output of the programme heading into Month 6.
🏋️
Training Architecture
▾
  • Maintain 5x sessions or reduce to 4x if recovery needs it — quality over quantity.
  • Week 20 is the final full week of Month 5 — take your progress photos and record all PBs.
🎯 W19–20 Focus: Progress photos. Final PB record before Month 6.
🥗
Nutrition Architecture
▾
  • You should be at or near 76kg heading into Month 6. Review with coach.
  • Eating well is no longer discipline — it is who you are. You eat to perform.
🎯 W19–20 Focus: Weight on track for Month 6 target. Nutrition fully internalised.
🌙
Habit & Sleep Architecture
▾
  • Sleep 8 hours. Recovery at peak training volume requires it.
  • 100 push-ups daily from Week 20. This is the Month 6 baseline.
  • No relapse — 5 months complete. Document it.
🎯 W19–20 Focus: 100 push-ups daily starts now. 8 hours sleep every night.
🧠
Purpose & Mind Architecture
▾
  • Read your Month 1 goal. Read your Month 4 Month 12 vision. Feel the gap you've closed.
🎯 W19–20 Focus: Re-read everything you've written. See the man you've built.
🤝
Accountability & Relationships
▾
  • Month 5 complete — check-ins submitted, no exceptions.
  • Discuss reinvestment in the programme with Riaz. Month 6 ends — but you don't.
🎯 W19–20 Focus: Reinvestment conversation with coach. You are not done at Month 6.
Month Six
Weeks 21–24 · Apex — This Is Who You've Become
Weight Target
73kg
☪️
Spiritual Architecture
▾
  • 5x Salah on time, every day. This is who you are now.
  • Quran reading is a daily habit that will outlast this programme. Protect it at all costs.
  • No relapse — the final month. Your spiritual practice is the armour that got you here.
🎯 W21–22 Focus: Your deen leads you into the final month. Spirituality first, always.
🏋️
Training Architecture
▾
  • 4–5 sessions per week. Consistency, not maximum intensity — this is Month 6.
  • Begin planning your Month 7+ training split with Riaz. What does the next phase look like?
🎯 W21–22 Focus: Consistent sessions. Month 7 training plan started.
🥗
Nutrition Architecture
▾
  • Final nutrition review with coach — are you at your weight target? What's the maintenance or next-phase strategy?
  • You eat to perform. This is not a diet — it is your standard.
🎯 W21–22 Focus: Final nutrition strategy discussion with coach.
🌙
Habit & Sleep Architecture
▾
  • Sleep 8 hours every night. You rebuilt this from scratch. Protect it.
  • 100 push-ups daily. This is your baseline now — not your achievement.
  • No relapse — 6 months. Document this.
🎯 W21–22 Focus: Your habits are not something you do — they are who you are.
🧠
Purpose & Mind Architecture
▾
  • Read what you wrote in Month 1 about who you wanted to become. Are you him?
  • Set your next 6-month vision. The man you've become in Month 6 is the starting point for the next climb.
🎯 W21–22 Focus: Month 1 vs Month 6 comparison. Next vision written.
🤝
Accountability & Relationships
▾
  • Weekly check-ins — final weeks, no exceptions. Finish as you started.
  • How have your key relationships changed over 6 months? Have you held yourself to a higher standard in how you show up?
🎯 W21–22 Focus: Reflect on your relationships and the standards you now hold.
☪️
Spiritual Architecture
▾
  • Final week — 5x Salah, Quran, Dhikr. The practice that will carry you beyond this programme.
  • No relapse — 6-month clean streak. Write it. Say it. You earned it.
🎯 W23–24 Final: The deen you've built is the foundation for everything that comes next.
🏋️
Training Architecture
▾
  • Final progress photos — front, side, back. Compare with Month 1. The numbers will speak.
  • Final strength benchmarks — record every lift and compare with your Month 1 baseline. That is your proof.
🎯 W23–24 Final: Final photos and PBs. Document your transformation.
🥗
Nutrition Architecture
▾
  • Eating well is not a programme requirement — it is who you are now. Carry it forward.
  • Lock in a sustainable long-term nutrition approach with Riaz before closing Month 6.
🎯 W23–24 Final: Long-term nutrition approach locked in with coach.
🌙
Habit & Sleep Architecture
▾
  • Sleep 8 hours. Push-ups 100 daily. No relapse. These are no longer achievements — they are standards.
  • Full habit audit with Riaz — what carries into Month 7 and beyond?
🎯 W23–24 Final: Full habit audit. These habits belong to the man you've built.
🧠
Purpose & Mind Architecture
▾
  • Full purpose review — read Month 1. Read Month 4. Read today. See the distance you've covered.
  • The man you are at the end of Week 24 is the starting point for what comes next. Not the finish line.
🎯 W23–24 Final: You built the foundation. Now decide what you're building next.
🤝
Accountability & Relationships
▾
  • Full 6-month review with Riaz. Every pillar. Every target. Every win and every lesson.
  • Discuss your reinvestment plan — the journey doesn't end here. The next chapter is already beginning.
🎯 W23–24 Final: 6-month full assessment. You are not done. The next climb starts now.
Health Data
Blood Markers
⏳ Awaiting Blood Test Completion
Your blood results section will be completed once your full panel has been submitted. This data will inform your supplementation protocol, hormonal optimisation, and any nutritional adjustments needed throughout the programme.
Testosterone (Total)
— nmol/L
Optimal: 15–35 nmol/L
Pending
Free Testosterone
— pmol/L
Optimal: 225–725 pmol/L
Pending
Vitamin D
— nmol/L
Optimal: 75–200 nmol/L
Pending
Ferritin (Iron)
— µg/L
Optimal: 30–300 µg/L
Pending
Thyroid (TSH)
— mIU/L
Optimal: 0.4–2.5 mIU/L
Pending
Cortisol
— nmol/L
Morning: 200–600 nmol/L
Pending
HbA1c
— mmol/mol
Optimal: Below 42
Pending
Cholesterol (LDL)
— mmol/L
Optimal: Below 3.0
Pending
Zinc
— µmol/L
Optimal: 12–18 µmol/L
Pending
Magnesium
— mmol/L
Optimal: 0.85–1.10
Pending
Omega-3 Index
— %
Optimal: 8–12%
Pending
Folate (B9)
— nmol/L
Optimal: 10–25 nmol/L
Pending