Transformation Program – @hamdihmimy

Elite Transformation Program

4-Week Mini-Cut Protocol

Customized for @hamdihmimy

180 Current (lbs)

175 Target (lbs)

10% Body Fat

4-6 Weeks

500-1k Daily Deficit

10k Daily Steps

🎯

The MVW Framework

Movement

Current Phase: Neural activation, perfect form, strength maintenance

Volume

Post Mini-Cut: Higher reps, intensity techniques, hypertrophy

Workload

Travel/Deload: Metabolic conditioning, joint recovery

💡

Core Philosophy

Why Mini-Cut First?

You’ve gained fat during your bulk. This 4-6 week cut resets insulin sensitivity, creates a lean launchpad for growth, and gets you back to optimal body composition for your next bulk phase.

Your Elite Genetics

Phil Heath-style chest, elite bicep genetics, exceptional forearm detail. You’re already at a “very high level physique” – we’re optimizing, not fixing.

Strategic Approach

Carb cycling for performance, flexible deficits (500-1000 cal), travel contingencies built in. Structure creates freedom – follow the plan to eliminate decision fatigue.

🔥

Priority Development

🎯

Upper Traps

Priority #1

💪

Rear Delts

Priority #2

⚡

Shoulder Mass

Priority #3

🛡️

Left Shoulder

Rehab Focus

📅

Weekly Structure

Monday

Push Day

Chest, Shoulders, Triceps – Heavy compounds

Tuesday

Pull Day

Back, Biceps, Traps – Upper trap focus

Wednesday

Legs & Core

Squats, RDLs, calves, abs

Thursday

Upper Power

Shoulders & arms focus

Friday

Lower & Weak Points

Legs plus trap/rear delt circuits

Weekend

Active Recovery

10K steps, mobility, meal prep

⚡

High Carb Day (Day Before Heavy Training)

2,100 Calories
180g Protein
225g Carbs
55g Fat

8:00 AM – Breakfast

Power Start

• 4 whole eggs + 2 egg whites
• 1 cup white rice (cooked)
• Mixed vegetables (unlimited)

P: 30g C: 45g F: 16g

12:00 PM – Lunch

Midday Fuel

• 6 oz chicken breast (grilled)
• 8 oz white potato
• Large mixed salad with vinegar

P: 40g C: 50g F: 4g

3:00 PM – Pre-Workout

Performance Fuel

• 1 large banana
• 1 scoop whey protein in water

P: 25g C: 30g F: 1g

5:30 PM – Post-Workout

Protein Cereal Protocol

• 2 scoops whey protein
• 1 cup fat-free milk
• 1.5 cups corn flakes
• 1 cup frozen berries

P: 55g C: 85g F: 2g

7:30 PM – Dinner

Recovery Meal

• 6 oz 96/4 lean ground beef
• 150g jasmine rice (cooked)
• Steamed broccoli (unlimited)

P: 35g C: 35g F: 8g

🔥

Low Carb Day (Most Days During Cut)

1,600 Calories
180g Protein
100g Carbs
60g Fat

8:00 AM – Breakfast

Fat-Fueled Start

• 4 whole eggs scrambled
• 2 cups spinach
• 1/2 avocado

P: 25g C: 8g F: 20g

12:00 PM – Lunch

Protein Power

• 7 oz chicken breast
• Large mixed salad
• 2 tbsp olive oil dressing

P: 45g C: 10g F: 14g

3:00 PM – Pre-Workout

Light Fuel

• 1 scoop whey protein
• 1 medium apple

P: 25g C: 25g F: 1g

5:30 PM – Post-Workout

Recovery Shake

• 2 scoops whey protein
• 1 cup fat-free milk
• 1/2 cup corn flakes

P: 55g C: 40g F: 2g

7:30 PM – Dinner

Omega-3 Rich

• 6 oz salmon
• Asparagus (unlimited)
• Mixed greens salad

P: 35g C: 12g F: 18g

🥗

“If Hungry” Protocol

Level 1: Free Foods (Anytime)

• Raw vegetables: cucumber, celery, lettuce (+50 cal)
• Steamed vegetables: broccoli, cauliflower, zucchini (+50 cal)
• Diet soda, coffee, tea (0 cal)
• Sugar-free jello (20 cal)

Level 2: Small Additions (Once Daily)

• 1 oz raw almonds (+160 cal)
• 1 tbsp almond butter (+95 cal)
• 1 cup berries (+70 cal)
• Extra protein shake (+130 cal)

Level 3: Emergency (Twice Weekly Max)

• 2 oz raw walnuts (+370 cal)
• Protein bar (+200 cal)
• Extra meal from approved list (+400 cal)

MONDAY – PUSH

Chest, Shoulders, Triceps

Barbell Bench Press

6 reps @ RPE 8 + 2×8 @ -10%

Dumbbell Shoulder Press

6 reps @ RPE 8 + 2×8 @ -10%

Incline Dumbbell Press

3 x 8-10 reps

Cable Lateral Raises

4 x 12-15 reps

Rear Delt Cable Rows (Upper Chest)

4 x 12-15 reps

Cable Tricep Extensions

3 x 12-15 reps

TUESDAY – PULL

Back, Biceps, Traps (Priority)

Weighted Pull-ups

6 reps @ RPE 8 + 2×8 @ -10%

Barbell Rows (Upper Trap Focus)

6 reps @ RPE 8 + 2×8 @ -10%

Cable Rows (Wide Grip)

3 x 8-10 reps

Barbell Shrugs

4 x 10-12 reps

Cable Face Pulls

4 x 15-20 reps

Barbell Curls

3 x 8-10 reps

Hammer Curls

3 x 12-15 reps

WEDNESDAY – LEGS & CORE

Quads, Hamstrings, Glutes, Abs

Barbell Back Squat

6 reps @ RPE 8 + 2×8 @ -10%

Romanian Deadlifts

6 reps @ RPE 8 + 2×8 @ -10%

Leg Press

3 x 12-15 reps

Walking Lunges

3 x 10 each leg

Leg Curls

4 x 12-15 reps

Calf Raises

4 x 15-20 reps

Ab Circuit

3 rounds: Plank 60s, Crunches 15, Twists 20

📚

Training Principles

P1 Phase Focus (Mini-Cut)

• 6-8 rep range on compounds
• Stay 2-3 reps from failure
• 1 top set + 2 down sets
• 3-4 minute rest on compounds
• Flex between sets for activation

Left Shoulder Protocol

• Band pull-aparts: 3×20 daily
• External rotations: 3×15 each side
• Fire hydrants with band: 2×15
• Rows to sternum for upper back
• Ice after workouts if needed

Form Cues

• Control negatives: 2-3 seconds
• Peak contraction: 1 second squeeze
• Full ROM on every rep
• Mind-muscle connection always< • Perfect form > heavy weight

✈️

Travel Day Nutrition

1,400 Calories
160g Protein
60g Carbs
50g Fat

Morning (Pre-Flight)

Option A: Big Breakfast

• 4 eggs, turkey bacon, vegetables
• Black coffee

P: 35g C: 10g F: 20g

During Travel

Protein Strategy

• 2-3 protein shakes (bring powder)
• 1 protein bar if needed
• Water (minimum 100oz)

P: 75g C: 15g F: 10g

Arrival

Big Meal Protocol

• Large protein portion (8-10 oz)
• Vegetables (unlimited)
• Split into 2 meals if needed

P: 50g C: 35g F: 20g

🏨

Hotel Gym Workout (50lb Dumbbells Max)

Day 1: Upper Push

High Rep, Intensity Focus

Circuit 1 (4 rounds)

DB Chest Press: 15-20
DB Shoulder Press: 15-20
DB Flyes: 20
Lateral Raises: 25

Circuit 2 (3 rounds)

Push-ups to failure
Pike Push-ups: 15
Tricep Dips: 20

Day 2: Upper Pull

Back & Biceps Volume

Circuit 1 (4 rounds)

DB Rows: 20 each
DB Pullovers: 15
Shrugs: 25
Reverse Flyes: 20

Circuit 2 (3 rounds)

DB Curls: 20
Hammer Curls: 20
21s: 1 set

💪

Hotel Room Band Workouts

10-Minute Morning Pump

Round 1 (2 sets):
• Band pull-aparts: 30 reps
• Band curls: 25 reps
• Band tricep extensions: 25 reps
• Rest: 30 seconds

Round 2 (2 sets):
• Push-ups: To failure
• Band lateral raises: 30 reps
• Band face pulls: 30 reps
• Rest: 30 seconds

10-Minute Evening Pump

Round 1 (2 sets):
• Band chest press: 30 reps
• Band rows: 30 reps
• Band shoulder press: 25 reps
• Rest: 30 seconds

Round 2 (2 sets):
• Band squats: 30 reps
• Band RDLs: 25 reps
• Band calf raises: 40 reps
• Rest: 30 seconds

Travel Essentials Checklist

✓ Protein powder (pre-portioned in bags)
✓ Resistance bands (light & heavy)
✓ Shaker bottle
✓ Quest bars or similar (emergency)
✓ Electrolyte packets
✓ Digestive enzymes
✓ Measuring tape (track progress)

Ready to Execute?

                You have Phil Heath-level genetics. This mini-cut will reset your body for the most successful bulk of your life. Trust the process, execute with precision, and prepare for exceptional results.
            

Structural Analysis – @hamdihmimy

Short (2)

Medium (8)

Long (3)

💪

Upper Body – Push

Chest MEDIUM

Phil Heath-style notches. Excellent fullness and detail. Elite genetics.

Delts (Shoulders) LONG

Massive size potential. Already well-developed. Can get even bigger.

🦅

Back

Lats MEDIUM

Good V-taper development. Balanced width and thickness.

Upper Traps LONG

Priority development area. Needs more thickness to match physique.

Rear Delts MEDIUM

Could use more development for complete shoulder look.

💪

Arms

Biceps SHORT

Good peak potential. Shorter outside, longer inside. Best of both worlds.

Triceps MEDIUM

Good horseshoe development. Balanced mass.

Brachialis LONG

Excellent development. Fills arm gap beautifully.

Forearms MEDIUM

Elite level separation and detail. Very aesthetic.

🎯

Core

Abs MEDIUM

Good separation starting to show. Year-round abs achievable.

Obliques MEDIUM

Good serration developing. Tight waist maintained.

🦵

Legs

Quads MEDIUM

Good teardrop development. Balanced sweep.

Calves SHORT

Good diamond shape potential. Focus on heavy volume.

Structural Proportions

Clavicle Width WIDE

Excellent V-taper genetics. Natural wide shoulders.

Impact: Men’s Physique and Classic Physique advantage

Waist Width TIGHT

Tight waist creates dramatic taper

Impact: Elite aesthetics for stage presentation

Hip Structure MEDIUM

Balanced hip width maintains flow

Impact: Good for all divisions

Rib Cage MEDIUM

Good chest platform with Phil Heath-style development

Impact: Excellent chest genetics fully realized

Training Considerations

Left Shoulder NEEDS ATTENTION

Potential issues: muscular, neural, or structural

Solution: Build upper traps, external rotations, modify pressing

Current Condition ~10% BF

Already very lean with good detail showing

Strategy: Maintain here for gains, cut when showing off

Your Elite Genetics Assessment

🏆 Phil Heath-style chest with exceptional notches and fullness
💪 Elite bicep genetics – short outside for peak, long inside for fullness
🎯 Exceptional forearm separation and detail – “high level insertion genetics”
📈 Long shoulder insertions with massive growth potential
⚡ Already at ~10% body fat looking “very special”

Your Development Strategy

Based on your elite genetics and current development

Priority Development Areas

Upper Traps – Build thickness to match elite physique

Rear Delts – Complete the 3D shoulder look

Overall Shoulder Mass – Maximize long insertion potential

Training Recommendations

Rows to upper chest/sternum for upper back thickness

Band pull-aparts and external rotations for shoulder health

Maintain current body fat for optimal gains

Long-Term Strategy

You have a “very high level physique” with elite genetics. Focus on maxing out mass potential while maintaining your aesthetic proportions. Get shredded only when you want to show off – stay at ~10% for optimal growth.

Your Elite Potential

Division Recommendation

Men’s Physique

85%

Classic Physique

95%

Your Phil Heath-style genetics and proportions are perfect for Classic

Genetic Assessment

ELITE

Top 1% insertion genetics
“You’re annihilating all the casuals”

4-Week Mini-Cut Protocol

The MVW Framework

Core Philosophy

Priority Development

Weekly Structure

High Carb Day (Day Before Heavy Training)

Low Carb Day (Most Days During Cut)

“If Hungry” Protocol

Training Principles

Travel Day Nutrition

Hotel Gym Workout (50lb Dumbbells Max)

Hotel Room Band Workouts

@hamdihmimy

Upper Body – Push

Back

Arms

Core

Legs

Structural Proportions

Training Considerations

Your Elite Genetics Assessment

Your Development Strategy

Priority Development Areas

Training Recommendations

Long-Term Strategy

Your Elite Potential

Division Recommendation

Genetic Assessment

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