OPERATION NIGHTWING
The Build
lean · wide · fast
Recomp protocol — build the back and shoulders, strip the fat, move like an acrobat. Once a day, 5 days a week. Rest is where it grows.
6:00 Wake + water
Gym Train fresh
Eat Protein + carbs
Study Deep block
Work / Skill Earn
Daily Targets
lbs
Fill these in and your targets update below.
CaloriesLow end holds weight, top end builds
— kcal
ProteinThe only number worth tracking
— g
CarbsGym fuel and hiking stamina — don't cut these
— g
FatTakes care of itself
— g
SodiumStay under — this is the face puffiness one
1,500–2,300 mg
PotassiumMost people fall short — flushes the water out
3,500–4,000 mg
WaterMore water means you hold less of it
3 L
The simple version25–35g of protein at each of three meals, plus a yogurt or protein drink. That lands you on target without weighing anything.
You're light right nowAt your weight the soft spots are low muscle, not excess fat. Eat to the top of the calorie range. Scale going up a few lbs over the next months is muscle — that's the goal.
Today
Leave the time blank if it doesn't matter.
Tap a task to tick it off. The ✕ removes it for good.
Routines
Things that come back. Pick the days and they show up on their own.
Each one goes over as a repeating event on the days you picked, so your phone alerts you. One-off tasks aren't included — they'd repeat forever.
Bodyweight
Last 4 weeks
Meals
Today's Intake
Fuel
Protein — every mealChicken, eggs, ground beef, greek yogurt, tuna, whey. Miss carbs before you miss protein.
Carbs — around trainingRice, potatoes, oats, fruit, tortillas. Potatoes double as your potassium.
Potassium sourcesPotatoes, bananas, beans, avocado, spinach, yogurt, salmon. One potato at dinner and a banana a day gets you most of the way.
Sodium watchlistFast food, canned soup, deli meat, frozen meals, chips, sauces. The work food is loaded with it.
Sleep — 7–8 hrsWhere the muscle gets built and where the face de-puffs. The jawline shows up here, not from any exercise.
Don't skip mealsGoing all day without eating and then eating once at 2am does more damage than any single food. Three real meals beats any macro split.
Conditioning
Zone 2 cardio — 2–3× / week20–30 min after Push and Upper, plus something easy on Thursday. Pace where you can still hold a conversation.
Then intervalsOnce the base is there, swap one session for sprints. A couple months of this and the Yosemite trail won't touch you.
Progress a little every week — one more rep, a bit more weight.
The back and shoulders in those pics just happen if you keep showing up.