The Trinitarian Model of Biblical Masculinity 🔱 Inspired by Dewayne "Dry Creek" Noel’s Philosophy (Reframed through the lens of the Holy Trinity + Body, Soul, Spirit) Trinity Person Human Aspect God the Father Spirit Foundation & Purpose Submission to a higher authority. A man’s spirit is aligned with God. He lives with moral integrity, guided by truth, grounded in purpose greater than himself. God the Son (Jesus) Soul Character & Relationships The soul is where emotion, will, and mind live. A man shapes his character by imitating Christ — sacrificial love, discipline, humility. He serves others, builds legacy, carries burdens. Body Action & Power ● “You’re put here to serve, not be served.” ● “There’s a balance — you don’t need to be a tyrant or a buffoon.” ● “Men are born to protect, to encourage, and to train others.” ● “If you’re out of control emotionally, it ain’t someone else’s fault... that’s you.” Description All of that speaks to: The body is where the Spirit moves — physical strength, action, leadership, and provision. A man becomes the vessel for daily work, discipline, and outward manifestation of inward transformation. ● Spirit: Purpose under God ● Soul: Character, emotions, relationships ● Body: Action, protection, presence 🔗 Holy Spirit Dewayne’s Focus In Dewayne’s Words (Paraphrased Themes): Conclusion: The Complete Man A true man is spirit-led, soul-balanced, and body-disciplined. He serves with power, leads with love, and stands with conviction. He honors the Father, imitates the Son, and walks by the Spirit — All while carrying the physical weight of responsibility in the world.
Muscle doesn’t ask for permission — it demands fuel, steel, and discipline. 📏 MASS MODE: HYPERTROPHY WAR PLAN CALORIE TARGETS Metric Amount ~2,160 kcal/day Surplus for Muscle Gain GOAL: LEAN MUSCLE GAIN Maintenance Calories +250–400 kcal/day Target Intake 2,400–2,600 kcal ● ● ● ● Current Weight: 144 lbs Target Weight: 160 lbs Time Frame: 12 Months Diet: Carnivore-Style (Beef, chicken, raw milk, butter, pecans, fruit) ● Training: 6-Day Hypertrophy Split (Already Set) MACRO BREAKDOWN 🎯 🧪 Macro MACRONUTRIENT BLUEPRINT ⚙️ To gain 16 lbs of lean mass, your body needs consistent fuel — clean, dense, and growth-focused. Target Purpose Protein 180–200g/day Muscle repair and growth Fat 120–150g/day Hormone production, dense calories Carbs 50–100g/day Recovery support (fruit only) Calorie s 2,400–2,600/d ay Optimal surplus for lean gain
Protein: Ground beef, steak, chicken, raw milk Fat: Butter, fatty cuts, raw milk, egg yolks, pecans 🥩 FOOD SOURCES MEAL 2 – LUNCH ● 8 oz ground beef (80/20) ● 1 tbsp butter ● Optional: 1 cup white rice or extra fruit ~750 kcal | 50g protein | 50g fat | 20g carbs Carbs: Fruit (bananas, berries, apples) — optional honey 🍗 SAMPLE DAILY MASS-GAIN MENU 🧊 Precision nutrition. Zero filler. Maximum performance. MEAL 4 – DINNER / POST-WORKOUT ● 8 oz chicken thighs or steak ● 1 tbsp butter ● 1 serving fruit ~550 kcal | 50g protein | 30g fat | 15g carbs MEAL 1 – SNACK / PRE-WORKOUT 🥛 ~500 kcal | 25g protein | 25g fat | 40g carbs MEAL 2 – BREAKFAST ● ● ● ● 4 whole eggs (fried in butter) 1 cup raw milk 1 banana 1 oz pecans 🍳 ~600 kcal | 35g protein | 40g fat | 20g carbs 🧱 ● 2 cups raw milk ● 1 banana ● 1 oz pecans OPTIONAL ADD-ONS ● 1 tbsp butter or ghee → +120 kcal ● Extra raw milk → protein + carb boost ● Bone broth → hydration, gut, joints, minerals
Target Goal Target ~100 oz/day (3 liters) Intense Training Up to 128 oz/day (1 gallon) Add-Ins Salt, potassium, magnesium SLEEP & RECOVERY COMMANDMENTS Calories 2,400–2,600 kcal/day Protein 180–200g (animal-based) Fat 120–150g (beef, butter, milk) Carbs 50–100g (from fruit only) Water Minimum Water 3–4 liters (100–130 oz) Sleep 8+ hours nightly Training 6-Day Hypertrophy Split (locked in 💤 Muscle builds during recovery — not while you’re lifting. Factor Target Sleep Duration 7.5–9 hours per night Sleep Quality Cold, dark, screen-free bedroom Recovery Tools Foam rolling, mobility, sauna optional ) ✅ 💧 You’re 70% water. Train like a machine — hydrate like one. DAILY CHECKLIST – MASS MODE ENGAGED ✅ HYDRATION PROTOCOL FINAL WORD This isn’t a bulk. This is a body reconfiguration protocol. You’re not “gaining weight” — you’re forging mass. Eat like a beast. Train with precision. Recover like it’s your job. 160 lbs isn’t a goal. It’s a checkpoint.
Saturday) Sets Barbell Bench Press 4 Barbell Rows 4 Reps 8-12 8-12 Rest 60-90s 60-90s Exercise Sets Reps Rest Notes Incline Dumbbell Press Monday — Horizontal Push/Pull + Legs Exercise Tuesday — Vertical Push/Pull + Legs Notes Chest horizontal push Back horizontal pull Dumbbell Lateral Raises 4 10-12 60s Side delts Barbell Curls 4 8-12 60s Biceps Close-Grip Bench Press 4 8-12 60s Triceps Hip Thrusts 4 8-12 60-90s Glutes Bulgarian Split Squats 4 8-12 60-90s Quads Romanian Deadlifts 4 8-12 60-90s Hamstrings 4 8-12 60-90s Chest vertical push Pull-Ups (assisted if needed) 4 8-12 60-90s Back vertical pull Overhead Press (Barbell or Dumbbell) 4 8-12 60-90s Shoulders vertical push Hammer Curls 4 8-12 60s Biceps (brachialis focus) Overhead Tricep Extension 4 8-12 60s Triceps Glute Bridges 4 8-12 60-90s Glutes Front Squats 4 8-12 60-90s Quads Leg Curl Machine 4 8-12 60-90s Hamstrings
Exercise Sets Reps Rest Thursday — Horizontal Push/Pull + Legs Notes Cable Flys 4 10-15 60s Chest isolation Face Pulls 4 10-15 60s Rear delts / upper back Exercise Dumbbell Bench Press Sets Reps Rest Notes 4 8-12 60-90s Chest horizontal push T-Bar Rows 4 8-12 60-90s Back horizontal pull Front Raises 4 10-15 60s Front delts Concentrati on Curls 4 10-15 60s Biceps isolation Reverse Pec Deck (rear delts) 4 10-15 60s Rear delts Tricep Pushdowns 4 10-15 60s Triceps isolation Preacher Curls 4 8-12 60s Biceps isolation Cable Kickbacks 4 10-15 60-90s Glutes isolation 4 8-12 60s Triceps Step-Ups 4 8-12 60-90s Quads focus Dips (bench or parallel bars) Swiss Ball Hamstring Curl 4 10-15 60-90s Hamstrings Barbell Hip Thrusts 4 8-12 60-90s Glutes Walking Lunges 4 8-12 60-90s Quads Stiff-Legge d Deadlifts 4 8-12 60-90s Hamstrings
Exercise Sets Reps 7Saturday — Isolation + Legs Volume Rest Notes Incline Barbell Press 4 8-12 60-90s Chest vertical push Lat Pulldown (wide grip) 4 8-12 60-90s Back vertical pull Arnold Press 4 8-12 60-90s Shoulders (all heads) Cable Curls 4 8-12 60s Biceps Skull Crushers 4 8-12 60s Triceps Cable Glute Kickbacks 4 Hack Squat or Goblet Squat 4 8-12 60-90s Quads Nordic Hamstring Curls or Leg Curl Machine 4 8-12 60-90s Exercise Sets Reps Rest Notes Dumbbell Flys 4 10-15 60s Chest isolation Rear Delt Flys 4 10-15 60s Rear delts Dumbbell Lateral Raises 4 10-15 60s Side delts EZ Bar Curl 4 8-12 60s Biceps Rope Pushdowns 4 10-15 60s Triceps Glute Bridges 4 10-15 60-90s Glutes Leg Extensions 4 10-15 60-90s Quads Swiss Ball Hamstring Curl 4 10-15 60-90s Hamstrings Hamstrings 10-15 60-90s Glutes isolation Sunday — Rest and Recovery ● Light activity (walking, yoga, mobility) ● Foam rolling (quads, hamstrings, glutes, chest, lats) ● Stretching and hydration
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