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I have never put myself out there as much as I have the past few months. I enjoy sharing my journey in private conversations but to announce it in a public forum is certainly new to me. However, after a decade of having an inside perspective of the supplement industry and working with thousands of individuals on their journey, I decided it's time to apply those insights to myself and share it with everyone who cares to follow along!

The 12 Month Plan

My plan for the next 12 months is to go on a light building phase for 12 weeks, followed by a 4 week maintenance (light cutting) phase, repeated 3 times. Each 4 month block I will adjust based on the previous.

The Supplements

Pre-workout: Stim Pre (IMPACT) + Pump Pre (SURGE) + Warpath

Post-workout: POST-FORMANCE (coming soon), Replenish until then

Wellness essentials: Vitality (4/day) + Immunity (2/day) + Comfort (2/day)

Building phase: Quad-Mass + Heights + Invictus

Maintenance phase: UN Post Cycle + Limits + Barriers + Invictus

The Diet (Building Phase)

Meal 1: 5 eggs, 1 medium sweet potato

Meals 2 & 5: 6oz chicken, 1 cup rice, 0.5oz macadamia nuts

Meals 3 & 4 (within 60 minutes pre & post): 6oz steak, 1 cup rice

Meal 6: 255g light Greek yogurt, 1 cup strawberries, 0.5oz macadamia nuts

Totals: 225.5g Protein (29.35%), 91g Fat (26.65%), 338g Carbs (44%) = 3,074 calories

The Diet (Maintenance Phase)

Meal 1: 5 eggs, 1 medium sweet potato

Meal 2: 6oz chicken, 1 cup rice, 0.5oz macadamia nuts

Meals 3 & 4 (within 60 minutes pre & post): 6oz steak, 1 cup rice

Meal 5: 170g light Greek yogurt, 1 cup strawberries, 0.5oz macadamia nuts

Totals: 178.5g Protein (28.56%), 79g Fat (28.42%), 269g Carbs (43.02%) = 2,501 calories

Weight Goals

I have always tended to bulk quickly. I want to attempt consistently gaining about 1lb per week. I will weight myself weekly Sunday mornings before breakfast.

Starting Weight: 182lbs

After first 12 weeks: 194lbs

After first maintenance phase: 188lbs (loss of 6lbs)

After 12 months: 200lbs (gain of 36lbs, loss of 18lbs)

The final weight after 12 months I expect to be at a much higher body fat percentage than where I'm starting. I can then do a 12 week cut to finish off May 2025 at a lean 185lbs.

*Updates: Feb 9 - 183lbs, Feb 21 - 184.8lbs

To Conclude

The goals above are simply my guesses that may or may not be realistic. I like the idea of planning all of this out and testing my assumptions.

I'm excited to have the accountability of our community to stay with this plan and to look back and see how my plan matches my expectations and to adjust accordingly for the full year!

Thank you for following along. I hope I learn from this experience and it helps a couple of others out there create and follow a plan as well!

By Trevor Nolan Bower

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