Creatine Monohydrate
3–5g daily
The most-researched supplement in existence: more strength, more reps, faster recovery. Every day, timing doesn't matter. Plain monohydrate. Ignore the fancy versions.
The Ayyanics Starter Guide
Everything you need to walk into the gym this week.
No calorie tracking, no giving up your food, no guesswork. Built for your actual life.
SEC.01 / START HERE
Your food was never the problem. The plan was.
Every beginner gets handed the same script: chicken, rice, broccoli. Track every calorie. Eat alone while your family shares dinner. Call it discipline. Six weeks later, life shows up, a wedding, Ramadan, a deadline, and the plan collapses. Then you blame yourself, never the plan. This guide is built on the opposite idea: a plan that survives your actual life is the only plan that works.
Repetition
Mastery is doing the ordinary daily.
Sabr
Results are earned slowly, honestly.
Revision
What isn't reviewed is forgotten.
Istiqamah
Steadfastness beats motivation.
SEC.02 / THE 3-DAY PLAN
Push. Pull. Legs. Never miss twice.
Rest a day between sessions. Form first, weight second. When every set hits the top of its rep range with control, add the smallest jump available next session. That quiet rule is the entire secret.
Chest, shoulders, triceps
Machine Chest Press
3 × 8–12
Squeeze at the top
Incline Dumbbell Press
3 × 8–12
Slow negatives
Machine Shoulder Press
3 × 8–12
No lockout slamming
Lateral Raises
3 × 12–15
Light weight, lead with the elbows
Triceps Rope Pushdown
3 × 10–15
Elbows pinned to your sides
How the plan changes as you progress, and when, is calibrated to you. That happens on the call.
Book your free call →SEC.03 / THE PLATE STRUCTURE
Protein isn't the side. It's the main course.
No calorie apps. No weighing rice. One rule builds every meal: choose the protein first, and give it the most space on the plate. The desi plate is usually built backwards, a mountain of rice or a stack of rotis, with the meat scattered somewhere inside the salan. Flip it, and half the transformation is done.
Protein · The main
Chosen first
Biggest share of the plate; two palms is the floor, not the target.
Carbs · The side
1 cupped hand
Rice, roti, potatoes; a side, not the foundation.
Veg · The volume
1 fist
Sabzi, salad, anything green; fills you for free.
Fats · The seasoning
1 thumb
Oil, ghee, nuts; present, not poured.
Pick your main.
Eggs, chicken, beef or lamb kebab, tandoori anything, grilled fish, daal doubled up, Greek yogurt or dahi, paneer. If you look at a plate and can't immediately tell what the protein is. The plate is built backwards.
The dawat rule.
Weddings, Eid, family dinners, planned events, not relapses. Find the protein on the table first, then enjoy the rest fully, and return to structure at the very next meal. One meal never broke a physique; the spiral after it does.
Cutting fat and building muscle use different portions of this same plate. Which one you need, and how to run it, is exactly what we set on the call.
Book your free call →SEC.04 / THE SHELF
Six products. That's the whole shelf.
Supplements are the last 5%, they polish a foundation of food, training, and sleep. Buy halal-certified or plant-based capsules where it applies, and only brands with third-party testing.
Magnesium Glycinate
Evening
The recovery mineral most people are low in. Gentle on the stomach; an hour before bed it supports deeper sleep and relaxed muscles, and sleep is where your training is cashed in.
Omega-3 (Fish Oil)
With a meal
EPA and DHA for heart, joints, and recovery, insurance for the years of lifting ahead. Check actual EPA/DHA content on the label; choose halal-sourced softgels.
Shilajit
As directed
The traditional pick, centuries of use for energy and vitality, early research on fatigue and testosterone support. The least proven of the six, so treat it as a bonus. Only buy purified, heavy-metal-tested resin.
Almonds & Walnuts
A daily handful
Your dadi was right about badam. Healthy fats, vitamin E, magnesium, and fiber, and walnuts carry plant omega-3s on top. A handful kills the 4pm snack spiral on a cut and adds clean calories on a build. Raw or dry-roasted, not the fried, salted party mix.
Honey
The sunnah staple
A food with a lineage. A spoon before training is clean, fast fuel; it replaces refined sugar in your tea and on your dahi. Already in your kitchen.
If you take medication or have a health condition, clear any supplement with your doctor first.
This gets you started. The call gets you transformed.
The plan above works. But the plan built for you, your schedule, your food, your goal, coached and revised week after week, works faster, and it doesn't collapse when life shows up. That's The Ayyanics Blueprint, and it starts with a free, honest call. No pressure. If it's not a fit, I'll tell you directly and point you somewhere better.
Built for the Striving
Prefer it as a PDF? Download here