Tap any past day to fill in what you missed. Backfilling honestly beats
a clean-looking grid.
Recovery runway
Cleared now
Not yet
These dates are a guide, not a rule. If something hurts sharply or a joint
swells, stop and drop back a phase — a fortnight of caution costs less than an injury.
Session
Working weightsA / B alternating
Add one step after a clean 5×5. Stall twice at the same weight, cut 10% and
climb back. Once the squat passes bodyweight, halve the step.
Sunday measureswaist > scale
Every day~2600 kcal · ~160 g protein
07:00 · Breakfast
4 scrambled eggs · 300 g Greek yoghurt · 100 g berries~50 g protein
12:00 · Lunch
200 g chicken or salmon · 200 g cooked rice or potatoes · large pile of veg · olive oil~50 g protein
18:00 · Dinner
Same shape, different protein — beef, eggs, cod · veg~45 g protein
If hungry
Cottage cheese, two eggs, or a piece of fruit~15 g protein
Supplements
Morning · with breakfast
Creatine monohydrate — 5 g Vitamin D3 — 2000 IU (October–April) Omega-3 — 1–2 g EPA+DHA (skip on days you eat fish) Multivitamin — one
Before lifting from 19 Oct
Collagen — 15 g with 500 mg vitamin C 30–60 min before the session, lifting days only
Evening · before bed
Magnesium — 200–400 mg, glycinate or citrate
That is the whole list. Nothing else until the February bloods —
no niacin, no NMN, no zinc, no extra vitamin C.