What I ran, and what I am running now

How the eating actually went

• The three kinds of day he later wrote up properly were already in use here. The highest carb days included wine, pasta and dessert. The middle days allowed some pasta. The lowest days were protein only.
• Four or five of the highest carb days in a normal week. That is a loose pattern, not a strict one.
• Training five days a week wherever the schedule allowed. Coaching ran 2 PM to 2 AM Italy time, so the gym often came after finishing at 2 AM.
• Around 10,000 steps a day, just walking, not a set program.

How the week was shaped

• Monday, Wednesday and Friday have tesamorelin before bed. Tuesday and Thursday have CJC-1295 with ipamorelin instead.
• Testosterone goes on Monday and Thursday, splitting the weekly total instead of taking it in one shot. He has argued for that split elsewhere. His own blood work does not test it.
• Saturday drops to half a NAD dose, and the compounds that raise growth hormone become optional. Sunday is one capsule by mouth and a rest day.
• His reason for the whole setup: work shifts, what he had on hand, the body clock, and growth hormone timing.

The day

• 4:00 AM wake up, water with sea salt, lemon and methylene blue.
• 4:05 to 4:10 AM cold plunge, 3 to 5 minutes.
• 4:15 to 4:35 AM sauna, 20 minutes.
• 4:50 AM mobility, 5:00 to 5:45 AM run.
• 8:30 to 9:00 AM coffee, on purpose at least 90 minutes after waking.
• First meal 9:30 to 10:30 AM. Last bite 6:30 PM. Growth hormone compound 7:45 to 9:30 PM. In bed 8:00 PM.

Three kinds of day, same protein

• GREEN: 225 g carbs, 200 g protein, 110 g fat. Four meals at 9:30, 12:30, 15:30 and 18:00.
• YELLOW: 150 g carbs, 200 g protein, 110 g fat.
• RED: 50 g carbs, 200 g protein, 125 g fat. Meals shift later, 10:00 to 18:00.
• Protein stays at 200 g on every kind of day. Only carbs change, and fat goes up a little to make up for it.
• His reason for four meals instead of two: last food 90 minutes before the night growth hormone release, carbs eaten earlier and away from bedtime, and sleep protected. He calls the result a 14 hour stretch without food and says that is enough.

The 36 hour fast, every 10 days

• Finish dinner 6:30 PM, fast the whole of the next day, break it at 6:30 or 9:30 AM the morning after.
• Placed after a Yellow or Green day. Never before a heavy lift or a long run.
• The fast day becomes a Red day with zero carbs. A light walk, stretching, and easy steady cardio for 30 minutes at most are allowed. Heavy lifting, hard intervals and long runs are not.
• He does not cut food on other days to make up for it, on purpose. His reasoning: the fast removes 2,200 to 2,500 calories. Spread over ten days, that is an extra 220 to 250 fewer a day. Cutting daily calories on top of that would wreck his training.
• Breaking it: 40 to 50 g protein, 40 to 60 g carbs, low fat, then a normal meal 3 to 4 hours later. No amino acid drinks (BCAAs) during the fast. Water, salts (electrolytes) and black coffee only.

The training week

• Monday: easy steady run 30 to 45 minutes in the morning, heavy leg lift late afternoon.
• Tuesday: hard intervals or a fast steady run, and optional light kettlebell or extra small lifts in the evening.
• Wednesday: easy steady run.
• Thursday: hill sprints or intervals, and an optional short upper body lift.
• Friday: run in the morning, upper body muscle building in the afternoon.
• Saturday: long run, then small lifts or kettlebells early afternoon. No growth hormone compound.
• Sunday: stretching or a light walk. No growth hormone compound.

The one instruction on the page that is not a dose

• "4x blend nights need a real fasted window. Since you eat last meal 5 to 6 pm and sleep 8:30 to 9, keep dinner lower fat on 4x nights so gastric emptying does not lag from retatrutide."
• That is the only sentence on the sheet, and it is a good one. It is the only place in the whole notebook where he writes down that one drug is getting in the way of the timing of another.
• Saturday and Sunday drop the 4x blend completely. Tuesday, Wednesday and Thursday are marked as coaching days and get the higher NAD dose.

Replacing the lifting you are not allowed to do

• The rehab page lays it out as a swap table. Lifting weight becomes electrical muscle stimulation. Blood flow comes from a cuff squeezed on and off, compression, and movement. The brain-to-muscle signal comes from training the other arm and picturing the injured one working. The muscle burn comes from training with a cuff that limits blood flow, once that is allowed.
• Electrical stimulation ran 45 to 60 minutes a day in the cast and 60 to 75 minutes a day in the brace. It was split across the left chest, the left front shoulder and, carefully, the left biceps.
• Where the pads went was the safety rule. Both pads sat on the upper half of the biceps, on purpose away from the repaired tendon. The written reason: a tendon freshly reattached to bone is fragile, and a shocked muscle can pull on it.
• Strength was written on a 1 to 10 scale, not left to feel. Biceps: nothing at all in week 0 to 1, 4 to 6 in weeks 1 to 2, 6 to 7 in weeks 3 to 4, 7 to 9 in weeks 5 to 6. Chest and shoulder ran higher the whole time, because they were never the injury.
• A tight cuff, five minutes on and five minutes off, three to four rounds, once or twice a day, with the cuff high on the upper arm.
• Heavy, hard training on the right side four to five days a week, on his stated idea that it helps keep muscle on the left.
• Sauna 20 to 30 minutes, four to six days a week. Squeezing and cooling 20 to 30 minutes, once or twice a day.
• Stop rules, written down ahead of time: sharp pain at the tendon, a pulling feeling near the repair, or a jump in swelling after stimulation.

Eating to heal rather than to shrink

• 2,400 to 2,700 calories, described as enough to hold weight or a little more, adjusted by how active he was.
• 200 g of protein, fixed, spread across four meals. About 50 to 60 g in the meal after training and 40 to 50 g in each of the other three.
• Carbs are clearly not the enemy on this page. 180 to 250 g on leg training days, 120 to 180 g on cardio days, 80 to 120 g on rest days.
• The list of things not to do is the most specific part. Do not cut calories because the hunger is gone. Do not go low carb. Do not skip meals. Do not do hard fasts. Do not try to lose fat while healing.
• A note on what the drug does to judgement. On retatrutide he does not feel hunger, and the page says plainly that this is not permission to eat less. Eat on the schedule, not on hunger. Use shakes if the food will not go down.
• Collagen 10 to 20 g daily, salt and other electrolytes, and glycine listed as an optional extra.

Why the meals sit where they do

• His rule is that the growth hormone peptides work best when insulin is low, so meals go between the doses, not right around them.
• No food for 60 to 90 minutes before the evening peptides. No carbs right before any of them.
• Four meals a day at 5:10 AM, 9:00 AM, 1:00 PM and 5:30 PM, with the last bite at 5:30 PM and the night dose at 7:00 to 7:30 PM.
• The coaching day version of the same plan is lazier on purpose, because it had to survive a work day. A yogurt bowl with protein powder and granola every morning, the same every time. A backup rule: if the 9 AM meat is missed, it becomes two scoops of protein. Then a real lunch and a real dinner, and the kitchen closed after that.

The training, which is the actual protocol

• 45 minutes on a treadmill or a hill every day wearing a 40 lb weighted vest. The vest goes on for all cardio and all hikes. The written reason: the race pack will be lighter than the vest, so the vest is extra load on purpose.
• 15 minutes of hard treadmill running while breathing extra oxygen, every day. A second 15 minute session on days when he can still walk properly the next morning.
• A pressurized oxygen chamber three times a week.
• A minimum of 5 km of running on coaching days and 10 km on non coaching days.
• One long hike a week of 90 to 150 minutes or more, vest on, on terrain that looks like the race.
• At least two days in a row on his feet every week, because the race is day after day, not one hard day.
• Legs only, 20 to 30 minutes four or five days a week: squats holding one weight, hip bends, step ups, split squats, back lunges, calf and shin work, outer hip work, core work lying down, side planks, and carrying a weight in the good hand.
• Cold plunge, sauna, pulsed magnetic field therapy (PEMF), breathing exercises, and red and near infrared light all stay in.
• No upper body lifting of any kind until after 20 October, which will be close to five months after the repair.
• The easing off before the race is written as: keep the vest, cut the amount of training 20 to 30 percent from 4 October, and add no new hard load in the last three days.

The eating, now built around hiking rather than shrinking

• 200 g of protein on eating days, unchanged from every phase since the injury.
• Morning after work: a third of a cup of A2 yogurt, ten raspberries, a quarter cup of blueberries, a third of a cup of organic granola.
• Lunch: 8 oz of steak and half an avocado. Dinner: 8 oz of filet with asparagus, or another lean protein with a vegetable. A shake if the protein comes up short.
• The 48 hour fast is done. The written rule is no more 36 to 48 hour fasts unless a day is completely easy. That reverses the February plan, where a 36 hour fast came every ten days by rule.
• In the last five days before leaving, carbs go up around the long vest sessions so the legs feel full of fuel, not flat.
• Salt and lemon daily, and more on days with two oxygen sessions, because the vest, the sauna and the desert all make you sweat.

The order of the morning, revised

• 1. Wake about 4:00 AM. Bathroom, then water with sea salt and lemon. No food.
• 2. Morning peptides, fasted, before any coffee: KLOW 25 units on training days, NAD+, ARA-290, MOTS-c only if currently on that block, Selank and Semax from the combined 10/10 vial. Sermorelin here only if last night's dinner ran too late for a three hour gap, otherwise it stays at night. Every injection logged in units and time.
• 3. Methylene blue on 3 to 5 days a week, with the sea salt and lemon water. Still no coffee.
• 4. Breathing exercises, a medium round. Placed on purpose before the magnetic field session and the cardio, so the breathing is done while he is still calm, not after his heart rate is already up.
• 5. Pulsed magnetic field (PEMF) session, then straight to the treadmill.
• 6. The main block, with the 40 lb vest on for all of it: 45 minutes of treadmill or hill work. Inside that block, or right after the easy part, 15 minutes of hard running while breathing extra oxygen. A second 15 minute session only if he recovered well from the day before and the legs and the repaired arm are not wrecked. If the weather rules out the trail, the whole block stays on the treadmill.
• 7. Cold plunge, after the vest work, not before it, and kept short enough that he can still work the rest of the day.
• 8. Coffee. First caffeine of the day, after the peptides, the oxygen and the cold.
• 9. Breakfast: a third of a cup of A2 yogurt, ten raspberries, a quarter cup of blueberries, a third of a cup of organic granola. A protein shake later if the day is running short of 200 g.
• 10. Later in the day, not first thing: an infrared sauna with red light at 630, 660, 850 and 940 nanometres. It can wait until after work if a morning sauna would cut the vest session short. No upper body lifting at any point.

The night, kept deliberately separate

• Sermorelin, if it has been three hours or more since the last food. If not, it moves to the next morning before food instead of being skipped.
• Epithalon, with pinealon optional, only while he is on that short cycle.
• DSIP only if sleep is actually failing. It is written as a rescue, not a nightly dose. It is the only compound on the page with that rule.
• In bed about 9:30 PM, up about 4:00 AM.

What I write down every day

• Body weight
• Biceps pain, scored 1 to 10
• Vest sessions completed
• Oxygen therapy sessions, and whether the second one happened
• 200 g of protein hit, or a written miss
• Feet checked every night
• Every injection logged in units and time

Every lever in this plan, and where its evidence lives

Each page grades by the same printed rule, keeps animal work apart and names who paid. Several of these grade thin for the goals they are usually sold on. That is on those pages too.

• Exercise with oxygenThe 15 minute oxygen runs.
• Hyperbaric oxygenThe pressure chamber sessions.
• Red lightThe red and near infrared panel in the sauna.
• Sauna and heatThe infrared sauna, and the sperm and alcohol findings.
• Cold plungeNow after the vest work. What cold right after strength work did to gains in trials.
• PEMFThe magnetic field mat before the treadmill.
• Wim Hof breathingThe breathing rounds, and the breath-hold risk in water.
• Methylene blueThe morning dose with salt and lemon water.
• FastingFourteen protocols and what each one asks of you.
• Diet and proteinPatterns at equal calories, and how much protein.
• No seed oilsThe seed oil trials, the inflammation trials, and his own result as a first-hand report.
• TrainingMuscle, bones and training through weight loss.
• The stackEvery compound in the plan has its own profile.