// CLASSIFIED PROTOCOL — HARM REDUCTION EDITION
ENHANCED FITNESS
PROTOCOL
Comprehensive Reference Document · June 2026
Start Weight
410
lbs · Feb 2026
Current Weight
355
lbs · Week 4 of cycle
Est. Body Fat
~42%
~149 lbs fat mass
Est. Lean Mass
~180
lbs · baseline
Body Composition
Goal Weight
220 lbs
−135 lbs remaining
Goal Body Fat
12–15%
~30 lbs fat mass
Goal Lean Mass
~190 lbs
+10 lbs from current
Fat to Lose
~145 lbs
primary objective
Strength Goals
SMITH BENCH · 315 lb goal
225 NOW
SMITH DEADLIFT · 500 lb goal
~150 EST
SMITH SQUAT · 415 lb goal
~125 EST
HAMMER CURL · 75 lb goal
60 NOW
BODY WEIGHT · 220 lb goal
355 NOW
WEEK 8 OF CYCLE
~335 lbs · ~38–40% BF
Full compound saturation. All long esters (EQ, Nandrolone, Test Cyp) at peak blood levels. Expect noticeable strength jump. Bench target: 245–255 lbs.
WEEK 16 — END OF CYCLE
~315–325 lbs · ~35–38% BF
Cycle complete. Bench 265–275 lbs. Hammer curl 70 lbs. Begin bloodwork battery before post-cycle phase.
+8–12 WEEKS POST-CYCLE
~310–320 lbs · ~32–35% BF
Lipid recovery phase. Cruise TRT 150mg/week Test Cyp. Full bloodwork. Lipids, hormones, metabolic. No additional compounds until markers recovered.
6 MONTHS
~290–300 lbs · ~28–32% BF
Bench approaching 285–295 lbs. Consider gym upgrade around this timeframe as Planet Fitness ceiling approaches.
12 MONTHS
~265–275 lbs · ~22–26% BF
Bench 305–315 lbs. Hammer curl 75 lbs goal achieved. Next aggressive cycle assessment.
18–24 MONTHS
~240–250 lbs · ~15–18% BF
Approaching goal physique territory. Final cut phase planning begins.
GOAL — ~24–30 MONTHS
220 lbs · 12–15% BF · MISSION COMPLETE
~190 lbs lean mass. All strength goals achieved. 6' tall, shredded, jacked. The whole board is flipped.
Morning Orals
| Compound | Type | Purpose |
|---|
| NAC | Supplement | Hepatoprotection, antioxidant — liver defense layer 1 |
| CoQ10 | Supplement | Mitochondrial function, cardiovascular energy |
| Vitamin D + K | Supplement | Hormonal support, calcium metabolism, vascular health |
| Magnesium Citrate | Supplement | Energy metabolism, morning bioavailability |
| Vyvanse | Rx | ADHD management |
| Minoxidil (oral) + Finasteride | Rx | Hair retention — note: Finasteride limited efficacy vs Masteron/Nandrolone |
| Nebivolol | Rx | Beta-blocker · BP management · blunts exercise HR response |
| Ezetimibe | Rx | Cholesterol absorption inhibitor · lipid management layer 1 |
| Telmisartan | Rx | ARB · BP management · renal protection |
| Tadalafil | Rx | Daily CV benefit · pulmonary pressure · blood flow |
| Empagliflozin (Jardiance) | Rx | SGLT2 inhibitor · CV + renal protection · offsets Eplerenone K+ risk |
| Rosuvastatin | Rx | Statin · lipid management layer 2 |
| Eplerenone | Rx | Aldosterone antagonist · BP layer 3 · monitor K+ |
Afternoon
| Compound | Type | Purpose |
|---|
| TUDCA | Supplement | Hepatoprotection layer 2 — essential with Anavar use |
| Dandelion Root | Supplement | Mild diuretic, liver support |
| Liposomal Vitamin C | Supplement | Antioxidant, collagen synthesis support |
| Astragalus | Supplement | Adaptogen, immune modulation |
| Collagen | Supplement | Connective tissue support — critical at 355 lbs under load |
| Garden of Life Multivitamin | Supplement | Micronutrient coverage |
| Citrus Bergamot | Supplement | Lipid support, adjunct to statin stack |
| Fish Oil | Supplement | Omega-3, anti-inflammatory, lipid optimization |
Night
| Compound | Type | Purpose |
|---|
| L-Theanine + GABA | Supplement | Sleep quality, anxiolytic — compensates for stimulant load |
| Melatonin | Supplement | Sleep onset regulation |
| Magnesium Glycinate | Supplement | Sleep-optimized form, muscle recovery overnight |
| Nattokinase | Supplement | Fibrinolytic, cardiovascular protection overnight |
| Fexofenadine | Rx | Antihistamine |
| Bupropion | Rx | ⚠ Currently tapering off |
Injections — Daily
| Compound | Dose | Notes |
|---|
| KLOW Blend | 7mg total | BPC-157 ~0.875mg · TB-500 ~0.875mg · GHK-Cu ~4.4mg · KPV ~0.875mg · recovery/repair/anti-inflammatory |
| HGH | 4 IU | IGF-1 z-score 1.8 ✓ · HbA1c 5.0 ✓ · monitor carpal tunnel |
Injections — 3× / Week
| Compound | Dose | Notes |
|---|
| HCG | 250 IU | Testicular maintenance during suppression |
| SS31 (Elamipretide) | 2.5mg | Mitochondrial membrane protection, oxidative stress |
| Mots-C | 5mg | AMPK activation — timed with fasted cardio ✓ optimized |
| MT2 (Melanotan II) | 250mcg | ⚠ Formalize mole/nevus monitoring — consider derm baseline |
Injections — 4× / Week
| Compound | Dose | Duration | Notes |
|---|
| Glutathione | 250mg | Ongoing | Oxidative stress management, recovery |
| Equipoise (EQ) | 50mg | 16 weeks total | ⚠ Monitor HCT q4-6 weeks — erythropoiesis peaks wk 8–14 |
| Masteron Enanthate | 50mg | 20 weeks total | DHT derivative, hardening, mild anti-estrogen |
| Testosterone Cypionate | 125mg | 20wk → 150mg/wk TRT | Base compound, TRT cruise after cycle |
Injections — Weekly
| Compound | Dose | Duration | Notes |
|---|
| Tirzepatide | 5mg → tapering | Transitioning off | Titrating down as Retatrutide titrates up |
| Retatrutide | 1mg → titrating up | Ongoing | GLP-1/GIP/Glucagon tri-agonist — superior recomp profile. Watch catabolism at higher doses. |
| Nandrolone Decanoate | 150mg | 20 weeks total | ⚠ Monitor prolactin — have Cabergoline available |
Occasional
⚠ Anavar (Oxandrolone) — 50mg
Big lift days only. Maximum 2× per week (Day 1 bench + Day 5 deadlift preferred). TUDCA + NAC coverage in place. Do not escalate to 100mg — doubles hepatic load with minimal additional performance benefit.
// FREQUENCY TARGET
Every 6–8 weeks minimum given protocol complexity. Current markers on file: HCT 41% ✓ · HbA1c 5.0 ✓ · IGF-1 z-score 1.8 ✓
| Panel | Priority | Key Markers | Why It Matters |
|---|
| CBC with differential | HIGH | HCT, RBC, WBC | EQ erythropoiesis — flag if HCT >52%, therapeutic phlebotomy threshold |
| Lipid panel | HIGH | LDL, HDL, Triglycerides | EQ known for dramatic HDL suppression. AAS dyslipidemia often exceeds statin coverage. |
| Prolactin | HIGH | Prolactin | Nandrolone 20-week run. Have Cabergoline available before it's needed. |
| CMP | MED | K+, creatinine, electrolytes | Eplerenone + Telmisartan hyperkalemia risk (Jardiance partially offsets) |
| Liver enzymes | MED | AST, ALT, GGT | Anavar hepatotoxicity — even occasional use accumulates |
| Full hormone panel | MED | Total T, Free T, E2, LH, FSH, SHBG, Prolactin | Cycle management, estrogen monitoring, suppression tracking |
| Metabolic | STD | Fasting glucose, HbA1c, insulin | GH + GLP-1 interaction (currently excellent) |
| IGF-1 | STD | IGF-1, z-score | GH dose calibration (currently z-score 1.8 — optimal range) |
| PSA | STD | PSA | Multiple androgens, age 36 |
| hsCRP | STD | hsCRP | Systemic inflammation baseline |
// HIGHEST LEVERAGE CHANGE AVAILABLE
Add 20–30g hydrolyzed whey or EAAs intra-workout alongside 50g Karbolyn. Fasted cardio is already complete by this point — zero conflict with MOTS-C protocol. This alone is the single best nutritional upgrade you can make right now.
Daily Meal Timing
| Time | Meal | Protein | Notes |
|---|
| 5:00 AM | Pre-gym (fasted) | — | Intentional for MOTS-C optimization ✓ |
| 6:15–8:00 AM | Intra-workout | 20–30g EAAs | With 50g Karbolyn — add protein here |
| 8:00–8:30 AM | Post-workout meal | 50–60g | Largest carb meal of the day |
| 12:00–1:00 PM | Midday meal | 50g | Moderate carbs |
| 5:00–7:00 PM | Evening meal | 40–50g | Lower carbs, higher fat acceptable |
⚠ DEFICIT DEPTH WARNING
NEAT from training + pinball tournaments + active chores + 2.5hr morning sessions puts true TDEE significantly higher than sedentary estimates. At 1,800 kcal you are likely in a deeper deficit than intended. Nudge to 2,000–2,100 to protect lean mass.
Split
PPL + Upper
5 days/week
Schedule
Flexible
5:30–8:00 AM
Cardio
30 min
Fasted elliptical · HR 140–150
Intra Carbs
50g
Karbolyn · post-cardio
// NEBIVOLOL NOTE
Beta-blocker blunts max HR. 140–150 BPM represents a higher actual workload than it would unmedicated. Use RPE (Rate of Perceived Exertion) as your primary intensity guide rather than HR targets.
5-Day Split
Smith Machine Bench Press
⭐ BENCH PEAK — 1×3 heavy top set (RPE 8–9), then 4×5 @ ~85%. Anavar day.
1×3 + 4×5
Smith Machine Incline Press
Upper chest emphasis
3 × 8–10
Close-Grip Smith Bench
Tricep lockout carryover — highest ROI tricep movement for bench
3 × 6–8
Cable Lateral Raises
Both arms simultaneously
3 × 12–15
Cable Tricep Pushdown
Rope attachment
3 × 12–15
Overhead Tricep Extension
Cable or dumbbell — lockout strength
4 × 10–12
Cable Seated Row
Heavy, full stretch
4 × 8–10
Machine Row
Chest-supported preferred
3 × 10–12
Cable Face Pulls
Rear delt / rotator cuff
3 × 15–20
Dumbbell Hammer Curls
⭐ Strength priority — 75lb goal
5 × 5–6
Cable Curls
Supinated, full ROM
3 × 12–15
Smith Machine Squat
Primary strength movement
4 × 6–8
Leg Press
High foot placement
4 × 10–12
Leg Extension
Full extension, slow eccentric
3 × 12–15
Hip Abductor Machine
Hip stability at current weight
2 × 15–20
Smith Machine Incline Bench
⭐ Promoted to primary — chest mass hypertrophy day (feeds Day 1 strength)
4 × 8–10
Close-Grip Smith Bench
Hypertrophy rep range — second weekly tricep strength hit
3 × 10–12
Pec Deck Machine
Full squeeze at contraction
4 × 12–15
Cable Chest Flyes
Mid / lower chest
3 × 12–15
Dumbbell Lateral Raises
Reduced — shoulders already hit hard Day 1
2 × 15
Smith Machine Deadlift
Primary strength movement
4 × 5–6
Single Arm Dumbbell Row
Heavy, full stretch
4 × 10–12
Cable Pullover
Lat isolation
3 × 12–15
Incline Dumbbell Curl
⭐ Stretch-mediated growth — superior bicep peak development
4 × 10–12
Dumbbell Hammer Curls
Second weekly hit
3 × 6–8
Cable Hammer Curl
Rope attachment
3 × 12–15
// BENCH PEAKING SCHEME — 225 → 315 LBS
Day 1: Lead with a heavy top set (1×3, RPE 8–9) before working sets. This trains the CNS at heavier loads and builds confidence at the top of the range. Day 4: Incline and close-grip hypertrophy volume feeds Day 1 strength. Add 5 lbs to Day 1 working sets every session you hit all reps clean (Weeks 4–8). Switch to double progression in Weeks 9–16. Projected benchmarks: end of cycle ~285–295 lbs · 6 months post-cycle ~315 lbs. Tricep lockout strength is the primary limiter — close-grip bench is the highest-ROI carryover movement.
⚠ RETATRUTIDE NOTE — PROTECT THE GAINS
As Retatrutide dose increases, glucagon agonism becomes increasingly catabolic. Protein at 220–240g/day is not optional as dose titrates up — it is the single highest-leverage factor protecting strength progress during this transition.
Progressive Overload
| Phase | Weeks | Strategy |
|---|
| Foundation | 1–3 | Establish working weights. Form and mind-muscle connection first. |
| Linear Progression | 4–8 | Add weight when you hit the top of rep range across all sets. Add 5–10 lbs. |
| Double Progression | 9–16 | Add reps first, then weight. Log every session without exception. |
| Post-Cycle Reassessment | 17+ | Reestablish working weights on cruise TRT. Expect some reduction; maintain. |
HCT every 4–6 weeks — EQ peaks wk 8–14, flag if >52%
Prolactin — Nandrolone 20-week run; Cabergoline on hand
Potassium / CMP — Eplerenone + Telmisartan combo
Lipid panel — EQ crushes HDL, monitor closely
Retatrutide titration — protein critical as glucagon agonism increases
MT2 — formalize mole/nevus monitoring, consider derm baseline
Carpal tunnel — ongoing issue, monitor under 4IU HGH
Sleep quality — track as Bupropion taper completes
Hydration pre-training — SGLT2 + 2.5hr fasted sessions
HbA1c 5.0 — excellent on 4IU HGH daily
IGF-1 z-score 1.8 — optimal anabolic range
HCT 41% — low despite EQ; continue monitoring
BP — controlled on triple antihypertensive stack
Tirz → Reta transition — well tolerated, no sides
// POST-CYCLE PLAN
After 20-week cycle completes: enter lipid recovery phase. Cruise on TRT at 150mg/week Test Cyp only. Full bloodwork battery before considering any next cycle. Minimum 8–12 weeks recovery.
// PLANET FITNESS CEILING
Begin planning gym upgrade when bench approaches 285–295 lbs (~6 months). Barbell deadlift and squat will be required to fully express the strength being built. Smith machine will become the limiting factor before your physique does.
// MOTS-C PROTOCOL ✓ OPTIMIZED
Fasted cardio + MOTS-C is a legitimate and intelligent combination for maximal AMPK activation. Current protocol structure is correct. Maintain this timing indefinitely.
// WHAT'S WORKING
55 lbs lost in ~4 months with strength doubling across the board while in a deficit. That's successful recomp — preserving and building muscle while aggressively losing fat. The protocol architecture is sound. The cardiovascular protection layer (Nebivolol + Telmisartan + Eplerenone + Tadalafil + Empagliflozin + Nattokinase + Rosuvastatin + Ezetimibe + CoQ10) is more thorough than most enhanced athletes ever bother with.
// DISCLAIMER
This document is a harm reduction and organizational reference only. All medical decisions should be made in consultation with qualified healthcare providers. Use of performance-enhancing compounds carries inherent risks that no protocol can fully eliminate.