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 DEXA.
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 07:31
Morning John. HRV 64 and sleep 7h40 - you're green. Deadlift day, we're going to 150 kg for 4×4.
John · Mon 07:38
Felt the left hip a bit on Saturday's intervals. Worth backing off?
Marcus · Mon 07:44
Keep the load, drop the split squat to a rear-foot-elevated variation and add the 90/90 series before you start. Send me a video of the second set.
John · Mon 19:02
Done. Video sent. Hip was quiet the whole session.
Marcus · Mon 20:15
Bar path is clean. Lockout is a touch early - brace one beat longer at the top. Logged and progressing you to 155 kg next week.
John · Wed 08:10
Travelling Thursday to Sunday. Hotel gym only has dumbbells.
Marcus · Wed 08:26
Swapped your week already - check the training tab. Dumbbell-only version, same stimulus. Nutrition targets adjusted for the flight days.
Marcus · Fri 09:00
Dr Whitfield has released your follow-up panel. Free testosterone 168, ApoB 71, hs-CRP 0.5. Every primary target hit. Reviewing it with you Monday.
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
All primary targets achieved. Dose held. 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.