Your plan
Training, nutrition and clinical protocol
Your current phase, prescribed sessions, metabolic framework, coach conversation and clinical review record.
Protocol
Four phases in 26 weeks
01
Weeks 1-4Phase 1 - Foundations
Sleep, circadian anchoring, apnoea screen, micronutrient repletion, alcohol removed.
02
Weeks 5-12Phase 2 - Metabolic
Insulin sensitivity, protein-forward nutrition, zone-2 base, resistance training three times weekly.
03
Weeks 13-20Phase 3 - Endocrine
Physician-supervised axis support with monthly haematocrit and estradiol monitoring.
04
Weeks 21-26Phase 4 - Capacity
VO2max intervals, strength progression, mobility restoration, follow-up panel and body composition review.
Training module
Current 30-day block
Muscle retention and VO2max priming. Every session is prescribed, logged and reviewed by your coach.
30-day block - muscle retention and VO2max priming
24
days remaining
Day 6 of 30 - block ends 8 October
Lower body
Focus: quads, hamstrings, glutes, back and abs.
Session
Machine Leg Extension
3 sets x 15, 12, 10 reps - Rest 2:00
Lying Leg Curl
3 sets x 15, 12, 10 reps - Rest 2:00
Leg Press Machine
3 sets x 15, 15, 15 reps - Rest 2:00
Dumbbell Romanian Deadlift
4 sets x 8, 8, 8, 8 reps - Rest 3:00
Abdominal Crunches With Hold
3 sets x 10, 10, 10 reps - Rest 1:00
Tuesday
Zone 2
LoggedWednesday
Upper - push
LoggedThursday
Zone 2 + mobility
LoggedMetabolic framework
Your nutrition framework
Your daily targets, clinical notes and meal structure, reviewed fortnightly against your body composition trend.
Metabolic framework
2,450
kcal / day
protein 195 g - fat 88 g
6/30 days marked
Notes
Critical - medication timing
Wait 45 to 60 minutes after morning thyroid medication before adding dairy or creamer to coffee or food, unless confirmed otherwise with your doctor.
Snacks
Choose Greek yoghurt with almond butter, boiled eggs, turkey slices with cucumber, or a small handful of pumpkin seeds.
Meal 1
Meal 1 - breakfast
Meal 2
Meal 2 - lunch
Meal 3
Meal 3 - dinner
Eating window
12 hours
07:30 to 19:30. Last meal three hours before bed for glycaemic and sleep quality.
Meal framework
3 meals + 1
Protein anchor, two fists of vegetables, carbohydrate sized to the day's training.
Hydration & electrolytes
3.2 L
With 4-5 g sodium on training days, magnesium at night.
Supplement stack
9 items
Vitamin D3/K2, magnesium glycinate, zinc/copper, omega-3, creatine 5 g, methylated B-complex, boron, selenium, whey isolate.
Health coach chat
Your direct line to the coach
Marcus · Mon 06:52
Morning Dean. Sleep 7h10 and HRV 46, so you are good to train today. How did the new morning routine feel this week?
Dean · Mon 07:05
Better than I expected. Water and ten minutes outside before I look at my phone. Coffee at 8:30 instead of 6:30 is still the hard part.
Marcus · Mon 07:11
That is normal for the first two weeks. Keep the light walk, add a pinch of salt to the first glass and the 9am dip usually goes away.
Dean · Wed 18:40
Heads up, I fly to New York Thursday for three days. Two client dinners and back to back meetings.
Marcus · Wed 19:02
Good to know. Pack two protein bars and electrolytes, skip the airport food if you can. At dinners order protein first and keep it to one glass of wine if any.
Marcus · Wed 19:04
Get to bed at your normal Austin time on the first night. Do not chase lost sleep with a late start, it just pushes everything back.
Dean · Fri 06:15
Hotel gym is tiny. Dumbbells to 25 kg, one bike, one rower. I have 15 minutes before my first call.
Marcus · Fri 06:19
Perfect for what we need. Three rounds: 2 minutes rower hard, 10 goblet squats, 10 push ups, 10 dumbbell rows, 30 seconds rest. Aim to get your heart rate above 150 in each round.
Dean · Fri 06:41
Done. Peaked at 158 on the last round. Feel awake for the first time this trip.
Marcus · Fri 06:48
Great work. That counts as your interval session this week. Walk between meetings where you can and we reset the full plan Monday.
Marcus · Mon 09:00
Dr Whitfield has released your follow up panel. Free testosterone 128, ApoB 89, hs CRP 1.1. Big moves in six months, with clear room to keep going. Let us go through it together on today's call.
Clinic
Your review record
Every clinical decision is dated, attributed and signed so you can see who authorised it and when.
Baseline review
Signed18 March 2026 · Dr. Alan R. Whitfield, MD
Protocol authorised. Sleep apnoea screen ordered. Axis support deferred pending metabolic phase.
Interim review
Signed22 June 2026 · Dr. Alan R. Whitfield, MD
Metabolic targets met. Axis support approved with monthly haematocrit and estradiol monitoring.
Follow-up review
Signed12 September 2026 · Dr. Alan R. Whitfield, MD
Strong progress across every system. ApoB and hs-CRP not yet at target. Next full panel in 90 days. Lp(a) remains on watch.
Your clinical team
Your physician reviews and signs every result. Your coach reviews your work weekly, and your protocol is re-measured so the next phase follows your actual response.