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This is the regimen that I have come up with for my transitioning (mostly 4A) hair.
Wash 1x a week (moisturizing sulfate-free shampoo and conditioner)
Deep condition 2x a week
Co-wash 2x a week (with one co-wash, I deep condition before)
Massage scalp with castor oil 3x a week
Moisturize and seal
Cover hair with a satin scarf
Protein treatment 1-2x a month
Heat pass (no more than 1x a month)
Trim only when needed
Stay away from heat on a daily basis
Use more low manipulation/protective styles
Sunday: Shampoo, condition, deep condition, and massage scalp with castor oil
Wednesday: Deep condition, co-wash, and massage scalp with castor oil
Friday: Co-wash and massage scalp with castor oil