My plan for the next 8 weeks:
Happy Holidays meso
8 weeks 11/27/24 thru 1/21/24, possibly to be followed by an additional 8 weeks meso of fat loss depending upon results
Goals: adherence, consistency, fat loss, increased stability mobility and strength to lower body, preservation of strength and muscle mass to upper body
Fat loss goal: 0.5-1% per week, 1-2 lbs per week
Initial weight (weekly average) (11/27/24) 205.8, current trend +1.9
Target weight (weekly average) (1/21/24): 190-198, trend -1 to -2
Initial macro targets
Rest days (3): p208, f38, c229, kcal2090 split into 4 meals
Training days (4): p224, f38, c253, kcal 2244 split into 4 meals, plus intraworkout drink
Average kcal/day 2178
Kcal and macros titrated as needed to achieve goal of 1-2 lbs loss per week
One cheat meal allowed per week at first, with macros tracked. Might be pulled out if results are subpar
Training: 4 days per week. After this week’s visit to the physio I realize that I will be well served to increase frequency slightly so as to have more opportunities per week to practice the mobility routine and unilateral exercises that she has given me to improve the function of my lower body motor patterns.
Wednesday Lower A
Thursday Rest
Friday Upper A
Saturday Lower B
Sunday Upper B
Monday Rest
Tuesday Rest
A note on timing: I realize it’s not ideal from a SRA perspective, but for my work schedule it is ideal. Namely, I prefer to have the two upper body days closely spaced, than to attempt to train after a busy ten hour shift. In my experience it is just too easy to justify fucking off after a long work shift, and as adherence is my primary goal this is simply not acceptable. In addition, with the volume of work the physio has given me, it is simply not feasible to expect to get it all done on a full body split and still have adequate time for upper body training.
RIR targets
Week 1-2: 3-4 RIR
Week 3-4: 2-3 RIR
Week 5-6: 1-2 RIR
Week 7-8: 0-1 RIR
Starting volume 77 sets total increasing as tolerated to maximum 109 sets by week 8
A note on volume: It looks like a lot from # of sets, but all of the lower body work is at a necessarily reduced intensity due to the history of knee injury, surgery, and recovery. In addition, a majority of the lower body work is actually aimed more towards developing stability and healthy motor patterns than absolute strength. Thus, though the volume will certainly be challenging, I do not feel that it is unreasonably high. I am not at all sure if I will be able to titrate up volume while simultaneously reducing reps in reserve, and if it doesn’t seem feasible to increase volume I will not attempt to do so.
Lower A, Wednesdays, 20-30 sets
General warmup – 5-10 minutes light cardio (rower, walking, jogging) plus 5-10 minutes full body mobility
Physio mobility routine tv arch engagement balance 2x20, banded externally rotated side step 3x20, lying hamstring extension stretch 2x10, posterior chain fascia mobilization 2x10, hip flexor dynamic mob 2x30-60 sec
Deadlift : 6-10
Front Squat: 8-12, 12-20
Kickstand Deadlift: 2-3x8-12
Ring Assist Pistol: 2-3x8-12
Side Plank Hip Abduction: 2-3x8-12
Bulgarian Split Squat with hip internal rotation: 2-3x8-12
Glute Ham Raise: 1-2x8-12
Lying Knee Extension (monkeyfeet): 1-2x15-20
Barbell Glute Bridge: 1-2x8-12
Single Leg Deficit Calf Raise: 2-3x15-20
Single Leg Deficit Tibialis Raise: 2-3x15-20
GHD Situp: 2-3x15-20
Lower B Saturdays, 21-31 sets
General Warmup
Physio Mobility Routine
Back Squat: 6-10, 10-15
Stiff Legged Deadlift: 8-12, 12-20
Ring Assist Pistol: 2-3x8-12
Kickstand Deadlift: 2-3x8-12
Bulgarian Split Squat: 2-3x8-12
Side Plank Hip Abduction: 2-3x8-12
Seated Knee Extension: 1-2x15-20
Lying Leg Curl: 1-2x15-20
Donkey Kick (monkeyfeet): 1-2x15-20
Deficit Calf Raise: 2-3x15-20
Deficit Tibialis Raise: 2-3x15-20
Cable Crunch: 2-3x15-20
Upper A, Fridays, 18-24 sets
General Warmup
Physio Mobility
Bench Press 6-10, 10-15
Weighted Pullup or Lat Pulldown: 6-10, 10-15
High Incline Dumbbell Press: 8-12, 12-20
Cable Row: 8-12, 12-20
Weighted Dip: 8-12, 12-20
Half Kneeling One Arm Lat Pull: 1-2x12-20
One Arm Dumbbell Lateral Raise: 2-3x15-20
Rope Face Pull: 1-2x12-20
Cable Flye: 1-2x15-20
EZ Curl Pullover: 1-2x15-20
Dip Bar Supported Knee Raise: 2-3x15-20
Upper B, Sundays, 18-24 sets
General Warmup
Physio Mobility
Overhead Press: 6-10, 10-15
Barbell Row: 6-10, 10-15
Close Grip Bench: 8-12, 12-20
Supinated Pulldown/Chinup: 8-12, 12-20
Dumbbell Flat Press: 8-12, 12-20
Dumbbell Row: 1-2x12-20
Cable Lateral: 2-3x15-20
Reverse Fly: 1-2x15-20
Dumbbell Flye: 1-2x15-20
Straight Arm Lat Pulldown: 1-2x15-20
Hanging Knee Raise: 2-3x15-20
Cardio: Simple goal of >10K steps AVERAGE across the week. These can be slow, fast, flat, hilly, weighted, or unweighted
Pharma:
Current protocol:
Testosterone cypionate 50mg Wed Fri Sun, 150mg/wk total
HGH 2IU at bedtime Wed thru Sunday, following Broderick Chavez’s simple protocol for extending the career span of the aging athlete. The 5 day per week protocol is apparently the best balance between reaping the most benefits from the drug with the least amount of side effects. Do more with less, I like it.
Retatrutide: Dosed once weekly on Sunday, titrated as needed according to the study protocol (2mgx4 wks, 4mgx4wks, 8mgx4wks, 12mgx4wks) starting at 4 mg/wk
Tadalafil 5mg/day. Have had this in for a little while, happy with it, keeping it in.
Rosuvastatin 5mg/day. Not at all a performance enhancing drug unless you consider lack of atherosclerosis to be a performance enhancement. Given a strong family history and LDL > 160 BEFORE starting TRT, I believe keeping this in is a good idea. I have been having an issue with muscle cramping though and I am a little suspicious that the rosuvastatin may be contributing.
Injectable L-carnitine 360mg IM daily. Considered pulling due to PIP, decided to leave it in, for now.
SLU-PP-332: 500 mcg TID – have it, can’t return it, doubt it will hurt me, might as well try it
Methylene Blue – 5 mg/day – supposed to pair well with the SLUPP to give a very mild ergogenic effect as well as possibly a positive effect on mood, also supposed to prevent dementia and/or hemorrhoids. I have no idea if it will actually work but it sounds kooky and interesting so what the hell
