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Hey All,
First time putting together a formal log, so I'm open to any suggestions or feedback to sharpen this up as we go.
My objective and approach are a bit different from the standard pure bodybuilding or powerlifting thread. At 41, the goal is balancing lifting and grappling all while having enough energy for everyday life and a career.
Finding that balance where performance, joint durability and body composition all line up without burning out is the real game. I’m stepping out of a solid recomp block directly into a 12 week cruise and recovery cycle before launching into the next blast. Sitting at 82 kg (~12–13% body fat, down from a ~20% baseline).
I’m anchoring the base with 150mg TRT and Retatrutide (1mg titrating up to 4mg) alongside 4 IU daily HGH (2 IU AM/2 IU PM). I’m running this across three clean phases moving from the foundation phase into targeted tissue repair with BPC-157/KLOW and closing out with a mitochondrial primer (SS-31 into MOTS-c). The aim is to see how the different phases affect my recovery, training performance, body composition and overall fatigue under a relatively high activity volume.
Protocol - 12 Week Timeline:
Training:
Log Tracking Focus:
Product Sponsor for HGH & Retatrutide: True-Blue-Peptides (huge thanks for supporting this log)
Thanks all and welcome any feedback or comments.
First time putting together a formal log, so I'm open to any suggestions or feedback to sharpen this up as we go.
My objective and approach are a bit different from the standard pure bodybuilding or powerlifting thread. At 41, the goal is balancing lifting and grappling all while having enough energy for everyday life and a career.
Finding that balance where performance, joint durability and body composition all line up without burning out is the real game. I’m stepping out of a solid recomp block directly into a 12 week cruise and recovery cycle before launching into the next blast. Sitting at 82 kg (~12–13% body fat, down from a ~20% baseline).
I’m anchoring the base with 150mg TRT and Retatrutide (1mg titrating up to 4mg) alongside 4 IU daily HGH (2 IU AM/2 IU PM). I’m running this across three clean phases moving from the foundation phase into targeted tissue repair with BPC-157/KLOW and closing out with a mitochondrial primer (SS-31 into MOTS-c). The aim is to see how the different phases affect my recovery, training performance, body composition and overall fatigue under a relatively high activity volume.
- Age: 41
- Height: 168 cm
- Weight: 82 kg
- Current Body Fat: ~12% – 14% (Down from ~20% historical baseline)
- Target Body Fat: 9% – 10% (Establishing a lean baseline prior to next phase)
- Timeline: 12 Weeks
- Primary Objective: Athletic performance and joint resilience for grappling, paired with visual aesthetics and sustainable family/life energy.
- Nutritional Macros (Deficit Target):
- Calories: ~2,200 – 2,300 kcal/day
- Protein: 185g
- Carbohydrates: ~200g – 215g
- Fats: ~55g – 60g
- Hydration Protocol: Himalayan salt + potassium electrolyte blend
- Active Structural Issues (Accumulated wear and tear primarily from hard grappling and lifting.)
- Bilateral Elbows: Tendonitis (both arms)
- Left Shoulder: Slight impingement
- Right Wrist: De Quervain's tenosynovitis
- Lower Back: General tightness
- Ancillary & Daily Health Supplements
- Methylene Blue
- Creatine Monohydrate
- NAC
- Kyolic Aged Garlic
- Fish Oil
- Berberine
- Collagen Peptides + Vitamin C
- Vitamin D3 / K2
- Magnesium Glycinate
- PQQ / CoQ10
Protocol - 12 Week Timeline:
| Phase | Core Compounds & Specific Dosing | Primary Focus & Execution |
| Phase 1: Foundation (Weeks 1–2) | TRT: 150 mg/week Retatrutide: 1 mg/week (titrating up to 4 mg/week max) HGH: 2 IU AM / 2 IU PM (4 IU total/day) | Establish foundation for fat loss and recovery. |
| Phase 2: Targeted Tissue & Joint Repair (Weeks 3–10) | Base Stack (TRT + Reta + HGH 2 IU AM/PM) + AM: BPC-157 (500 mcg) + PM: KLOW (4 mg) | Introduce BPC and KLOW to accelerate connective tissue remodeling, manage joint inflammation and support recovery. |
| Phase 3: Mitochondrial Priming (Weeks 9–12 Overlap) | Base Stack (TRT + Reta + HGH 2 IU AM/PM) + Transition: SS-31 (W9–10) \ MOTS-c (W11–12, 2x/wk) | Shift focus to cellular repair and mitochondrial capacity to prime the system leading into next cycle. |
Training:
- Daily Movement Target: 10,000 – 12,000 steps (depending on lifting and mat volume)
- Strength & Conditioning (4 Days per week): Maintained and progressing primary compound lifts on reduced total volume to manage fatigue.
- Grappling (4-6 Days per week): Intensity ranges from light technical flow or specific rounds to hard live rounds. No-Gi dominant, with some Gi, Wrestling rounds and Judo.
Log Tracking Focus:
- Body Composition & Steps: Weekly weight averages, visual conditioning and tracking 10,000–12,000 step compliance relative to training volume
- Lift Progression: Strength retention, load management and bar speed on core compound lifts across the 4 day split.
- Targeted Injury & Joint Response: Tracking specific recovery markers across the bilateral elbow tendonitis, left shoulder impingement, right wrist (De Quervain's), and lower back tightness especially during Phase 2 (BPC/KLOW).
- Autonomic Recovery & Life Balance: Sleep quality, HRV/RHR trends, overall feel, and managing energy across work, training, and family life.
Product Sponsor for HGH & Retatrutide: True-Blue-Peptides (huge thanks for supporting this log)
Thanks all and welcome any feedback or comments.
.
