Phase 1: Foundation (Weeks 1-4)
Goal: Build basic strength, improve insulin sensitivity, and condition muscles/joints.
Workout Frequency: 3-4x per week (45-60 min sessions)
Cardio: 3x per week (walking or elliptical)
Red Light Therapy: Pre-Workout and Post-Workout for each session.
Strength Routine (Full Body, Machines + Dumbbells)
Warm-Up (15-20 min):
- Red Light Therapy (Pre-Workout, 10 min): Enhances blood flow and prepares muscles.
- Treadmill (Incline Walk or Steady Pace) or Rowing Machine
Workout (3 sets per exercise, 8-12 reps):
- Leg Press (Machine) – Targets glutes, quads, and hamstrings
- Lat Pulldown (Cable Machine) – Back and biceps
- Chest Press (Machine or Dumbbells) – Chest, shoulders, and triceps
- Seated Row (Cable or Machine) – Upper back and biceps
- Leg Curl (Machine) – Hamstrings
- Dumbbell Shoulder Press – Shoulders
- Plank (hold for 30 sec, 3 sets) – Core stability
Cardio:
- Elliptical (20-30 min, Zone 2 Heart Rate) or Treadmill Incline Walk (3-3.5 mph for 30 min)
Post-workout:
- Red Light Therapy (Post-Workout, 10 min): Accelerates muscle recovery and reduces soreness.
Adjustments: Replace high-intensity cardio with Zone 2 Cardio (moderate intensity) to improve glucose control without spiking blood sugar.
Phase 2: Strength + Muscle (Weeks 5-8)
Goal: Build muscle to boost metabolism and improve insulin sensitivity.
Workout Frequency: 4x per week (2 Upper Body, 2 Lower Body Days)
Cardio: 3x per week (HIIT or steady-state)
Red Light Therapy: Pre-Workout and Post-Workout for each session.
Warm-Up (15-20 min):
- Red Light Therapy (Pre-Workout, 10 min): Enhances blood flow and prepares muscles
- Treadmill (Incline Walk or Steady Pace) or Rowing Machine
Lower Body – Leg Focus (Days 1 & 3)
- Leg Press (Heavy) – 4×10-12
- Hack Squat (Machine) – 3×8-10
- Dumbbell Romanian Deadlifts – 3×10
- Leg Extension (Machine) – 3×12
- Calf Raises (Seated or Standing) – 3×12-15
- Core: Hanging leg raises or Cable Crunch – 3×15
Upper Body – Push/Pull Focus (Days 2 & 4)
- Lat Pulldown or Assisted Pull-Ups – 4×8-10
- Incline Chest Press (Machine or Dumbbells) – 3×8-10
- Seated Row (Heavy) – 3×10
- Dumbbell Shoulder Press – 3×10
- Cable Tricep Pushdown – 3×12
- Barbell or Dumbbell Bicep Curls – 3×12
Cardio:
- Elliptical (30 min, Zone 2 Heart Rate) or Treadmill Incline Walk (3-3.5 mph for 30 min)
Post-workout:
- Red Light Therapy (Post-Workout, 10 min): Accelerates muscle recovery and reduces soreness.
Adjustments: Replace HIIT sessions with longer steady-state cardio sessions (e.g., incline walking or cycling) to avoid blood sugar spikes from high-intensity activity.
Phase 3: Advanced Fat Loss + Strength (Weeks 9+)
Goal: Push for strength gains while accelerating fat loss.
Workout Frequency: 5x per week (3 Strength + 2 Conditioning Days)
Red Light Therapy: Pre-Workout and Post-Workout for each session
Warm-Up All Days (15-20 min):
- Red Light Therapy (Pre-Workout, 10 min): Enhances blood flow and prepares muscles
- Treadmill (Incline Walk or Steady Pace) or Rowing Machine
Strength Days (1, 3, & 5):
- Barbell Squats (Smith Machine) – 4×8
- Bench Press (Smith or Dumbbells) – 4×8
- Seated Cable Row – 3×10
- Dumbbell Romanian Deadlifts – 3×10
- Overhead Shoulder Press – 3×10
- Plank (hold for 1 min)
Conditioning Days – Zone 2 Cardio Focus (Days 2 & 4)
- Cardio: 30-40 minutes of incline walking, cycling, or rowing at moderate intensity
- Recovery Focus: Add yoga or foam rolling to reduce inflammation and support recovery
Post-workout:
- Red Light Therapy (Post-Workout, 10 min): Accelerates muscle recovery and reduces soreness
Diet Plan
Daily Goals:
- Protein: 1g per lb of target body weight (aim for 180-200g)
- Fat: Moderate, primarily from animal sources (70-80% of calories)
- Carbs: 0-10g net carbs per day (strict carnivore)
Sample Day
- Breakfast: 4 eggs cooked in butter + bacon
- Lunch: 1 lb ribeye steak or 2 burger patties (no bun)
- Dinner: Salmon fillet + sautéed mushrooms in butter
- Snacks: Hard-boiled eggs, beef jerky (low sugar), pork rinds
Adjustments: Add liver 1-2 times per week to boost iron-binding support and Vitamin A levels. Eliminate all seed oils; use only butter, tallow, or ghee.
Supplements
Timing Plan for Supplements
Morning:
- Vitamin D3 + K2: 10,000 IU + 100 mcg K2 (with breakfast)
- Vitamin B12 5,000 mcg (Start with 5,000 mcg & adjust down as necessary)
- Fish Oil: 2-3 grams EPA/DHA
- Ashwagandha: 600 mg
- Creatine Capsules: 2 capsules (2.5 g)
- Potassium Supplement: 1,000 mg (if supplementing)
Midday/Lunch:
- Berberine: 500 mg (with lunch)
- Magnesium: 200 mgPost-Workout or Afternoon:
- Creatine Capsules: 2 capsules (2.5 g)
- Curcumin/Turmeric: 500-1,000 mg (anti-inflammatory support)
Evening (with Dinner):
- Magnesium: 200 mg (to complete 400 mg/day)
- Zinc: 30-50 mg (with a meal to aid absorption)
- Potassium Supplement: 1,000 mg (if supplementing)
Lifestyle Hacks & Monitoring
- Sleep: 7-9 hours
- Cold Exposure: 3-5 min cold showers post-workout
- Sunlight: 30 min daily
- Avoid Estrogenic Foods: Soy, flax, processed foods
- Fasting: Delay intermittent fasting until glucose stabilizes
Lab Tests to Monitor Progress (Every 3-6 months):
- HbA1c, fasting insulin, lipid profile, Vitamin D, GGT, ferritin, eGFR, and hs-CRP
