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ATHLETE: Ahad Khan (180 cm / 78 kg) • Master Blueprint EDITORIAL HTML • Zero App Overkill
SOTA HYPERTROPHY & RECONDITIONING OFFICIAL 2026 ARCHITECTURE 10 ROUTINES • 7 MEALS

Ahad Khan — Strength & Nutrition Engine

Complete 10-workout progressive overload roadmap (Phase 1 Ramp-Up + Phase 2 SOTA PPL) & 7 daily nutrition protocols.

Target Energy 1,815 kcal/day
Protein Target 165 g (2.1g/kg)
Carbohydrates 180 g (40%)
Healthy Fats 48 g (24%)
Phase 1 Target 3-4 RIR (Restoration)
Phase 2 Target 1-2 RIR (Hypertrophy)

I. Workout Routines Matrix

10 Periodized Training Routines with Starting Loads, Rest Cadence & Form Cues

II. Nutrition & Diet Protocols

7 Precision Macro Blueprints for Home Meal Prep & Office Cafeteria Navigation
Total Calories
1,815
Target daily intake
Protein
165g
36% / 660 kcal
Carbohydrates
180g
40% / 720 kcal
Dietary Fats
48g
24% / 432 kcal

III. Office Cafeteria High-Protein Playbook

Exact Rules to Secure 165g Protein at Work Without Seed-Oil Excess
1
The Boiled Egg Anchor (21g Protein Base)
Order 4 hard-boiled eggs directly from the live counter or breakfast section. Eat 3 whole eggs + 1 egg white. Discard 1 yolk to keep fats lean. Combined with 1 cup of plain dahi (8g P), you hit 29g protein immediately before touching cooked cafeteria dishes.
2
The "Dry Chicken" Gravy Filter (~35g Protein)
When ordering cafeteria Chicken Curry or Chicken Thali, ask for "dry pieces only, minimum gravy". Cafeteria gravies hide palm oil, excessive sodium, and refined starch thickeners. 150g dry chicken delivers ~35g protein with under 6g residual fat.
3
Rice & Dal Portion Control
Cap white rice at 1 standard cafeteria katori (150g cooked = ~195 kcal). Treat dal as a carb/flavor accompaniment (1 bowl = ~4g protein, 18g carbs) rather than a protein source. Fill half the plate with cucumber/carrot salad first.
4
Emergency High-Protein Grab Counter (31g Protein)
If only greasy vegetarian curries are available: purchase 2 plain Nandini dahi cups (200g each = 16g P) + 1 Amul Protein Buttermilk / Lassi (15g P) + 1 banana. Total: 31g high-BV clean protein, zero digestive distress, zero excess oil.

IV. Olympic Barbell Plate Quick Chart

Standard 20 kg Olympic Barbell Plate Breakdown (Per Side)
Target Total Weight / Side Plate Breakdown (Per Side) Applicable Movements Plates & Movements
40 kg 10 kg 1x 10 kg plate Barbell Row warmup, Incline Barbell Press (Week 1)
1x 10 kg plate
Row warmup, Incline Press
50 kg 15 kg 1x 15 kg plate (or 10kg + 5kg) Romanian Deadlift, Incline Barbell Press
1x 15 kg (or 10+5kg)
RDL, Incline Barbell Press
60 kg 20 kg 1x 20 kg plate (Blue) Hack Squat baseline, Barbell RDL, Hip Thrust
1x 20 kg (Blue)
Hack Squat baseline, Barbell RDL
70 kg 25 kg 1x 25 kg (Red) or 1x 20kg + 1x 5kg Romanian Deadlift (Phase 2 working sets)
1x 25 kg (or 20+5kg)
Romanian Deadlift (Phase 2)
80 kg 30 kg 1x 20 kg + 1x 10 kg Hack Squat, Barbell Hip Thrust
1x 20 kg + 1x 10 kg
Hack Squat, Hip Thrust
100 kg 40 kg 2x 20 kg plates (Blue) Leg Press sled load / Barbell Hip Thrust peak
2x 20 kg plates (Blue)
Leg Press sled / Hip Thrust peak