[Nathan]

Time to diet 100% if your going to use a GLP the I wouldn’t opt for mounjaro. I would be opting for Reta.

But again getting leaner will help this straight off the bat.

Be helpful to see your current body composition what you class as 12% and your current food setup. And supps

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[Nathan]

Personally for me clen will always be a staple. But we can now get away with using less and keep overall systematic stress lower across the prep and keep sleep in a better place. With the use of multiple pathways.

But if you don’t get in with it don’t use it.

My go to with clients has been:-

Clen
MOTS-C
SLU

Thyroid introduced as needed when bloods dictate or metabolic adaptation occurs. I usually have T4 in at replacement and then T3 layered on top as and when needed usually pull bloods at 6-8 weeks out and go from bloods.

Yohimbine I’m not massively keen on. But it has a place for some.

L-carnitine I like but again not going to be a game changer.

5 amino has a place when your already lean towards the back end.

With this I’ve not had to move clen past 40mcg for most clients. And only had to introduce thyroid in some at very minimal dosage.

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[Nathan]

Still running

BPC 157/TB 500 blend from Proforma 2mg of each daily

Plus 5mg klow blend

3.2mg GHKCU
660mcg BPC, TB & KPV

Ran my 2 bottles of LL37 for infection.

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[Nathan]

Updated rehab next 7-10 days

Day A = Load day (no gym)
Day B = Lighter day + gym

We’ll alternate these.

I’m happy for you to start trialling 1 crutch around the house this weekend.

Remember short steps, heel – midfoot – big toe.

Crutch on non surgical leg. Go crutch – surgical leg – non surgical leg.

To start with I want slow steps. Build confidence and then add speed.

BIG FOCUS THIS WEEK

• Build knee bend towards 90–110° (no forcing it)
• Keep full extension every day
• Improve walking confidence
• Start introducing light loading
• Keep swelling under control (THIS IS STILL OUR PRIORITY)

DAY A – LOAD DAY

Morning (10–15 mins reset)

• Ankle pumps – 20–30
• Ankle circles – 10 each way
• Heel prop / extension – 2 × 60–90 sec
• Quad sets – 2 × 10
• Straight leg raises – 2 × 8
• TKEs – 2 × 12–15

Midday (main session)

Flexion (pick one only – don’t do both)

• Heel slides (seated OR lying) – 3 × 6–8
• Hold 2–3 seconds
• Stop at tightness, not pain

Foot

• Pronation reps – 2 × 8–10

Strength

• Sit-to-stand (assisted) – 3 × 5–6
• Step-ups (low step) – 3 × 4–6
• Quad into ball – 2 × 10

Hip

• Standing abduction – 2 × 10
• Standing extension – 2 × 10

Optional

• Bike – 5–10 mins (very light)

Walking

• 2–3 walks
• 3–5 minutes each
• Start trying 1 crutch if it feels smooth (no limp)

Evening

• Heel prop – 1–2 × 60 sec
• Quad sets – 1–2 × 10

DAY B – LIGHT DAY + GYM

Morning

• Ankle pumps – 20–30
• Heel prop – 2 × 60–90 sec
• Quad sets – 2 × 10
• TKEs – 2 × 12

Midday (light movement)

Flexion

• Heel slides – 2 × 6–8
• Hold 2–3 sec

Foot

• Pronation reps – 2 × 8

Hip (pick one)

• Side-lying abduction – 2 × 10–12
OR
• Standing abduction – 2 × 10

• Standing Weight shifts – 4–5 × 10 sec

Optional

• Bike – 5–8 mins easy

Gym

All seated and controlled:

No leg drive, no standing lifts.

Walking

• 2–3 short walks
• Keep them easy

Evening

• Heel prop – 1–2 sets

IMPORTANT RULES

• Do NOT chase knee bend, let it come
• Always finish the day with your leg fully straight
• If you limp → step back with crutches
• If swelling goes up the next morning → we pull volume back slightly

WHAT I WANT TO SEE

• Knee bending a bit more each day (no force)
• No swelling spikes
• Walking getting smoother
• Quad staying strong

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[Nathan]

No need to add food yet. With 9lb in 2 weeks ride. this hunger out for a little while yet.

Keep doing what your doing

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[Nathan]

Just pay for a checked bag mate

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[Nathan]

Defo more context mate. The goal is to fix the root cause.

Not put a plaster on it.

Have you got a deficiency? Have you low iron, vit D? Etc…

I would run bloods and give us a full breakdown of you’re lifestyle

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[Nathan]

Made a step forward with some new exercises today and I was surprised with my progress but happy. My knee is sore tonight though. So the goal again is to control swelling

Physio appt tomorrow we need to progress quickly because I have a feeling pheebs is getting ready to pop any day!

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[Nathan]

Me either I would leave the npp and just run test and masteron personally if you have just previously ran 1g for the powerlifting meet. You have room to have your drugs a touch higher if bloods are good for 12 weeks. But I would just run test and masteron

Test 50mg daily (350mg/wk)
Masteron you could run up to 100mg daily (700mg/wk) for me.

Clen I would start at a low dose

T3 I would base of bloods around 6-8 weeks out if you stay experiencing any metabolic down regulation

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[Nathan]

Agreed it would help to see your set up.

and it also depends how sore. A little soreness is fine if today is more quad focused. And you just have mate 2-3 sets seated ham curl and then quad iso and compounds oh will be fine.

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[Nathan]

Mate I can see how passionate you are about this and that is genuinely a great quality to have. But reading through the thread I think you have fallen into a trap that a lot of people do when they start going deep on peptides and research compounds. You have consumed so much information from so many different sources that instead of getting clarity you have ended up more confused than when you started.

They are called research peptides for a reason. There is no definitive protocol. There is no universally agreed approach. What we have is a sensible thought process, some emerging data, and a lot of individual experimentation. The most valuable information comes from people who have actually used these compounds and tracked how they felt and performed. Jordan, Hilly, me etc….Not from threads where ten different people give ten different opinions.

So fully agree with Jordan and Hilly.

Stop. Reset. Strip it right back.

Me personally, I would run Urolithin A for four weeks on its own. It supports mitochondrial quality through a process called mitophagy, essentially clearing out damaged mitochondria and allowing healthier ones to take over.

For an endurance athlete who also wants to stay lean it is one of the most well evidenced compounds available and it gives your mitochondria a clean baseline to work from before you start adding anything on top.

Once that is done, add one thing. Just one. Run it for four to six weeks, pay attention to how you feel, how you perform, and how your body composition responds. Then assess and decide whether to keep it or move on.

For your goals as an endurance athlete who wants to stay lean, MOTS-C would be my first addition after the Urolithin A reset.

It improves mitochondrial efficiency, fat oxidation, and endurance capacity simultaneously. It is directly relevant to everything you are trying to achieve.

That is it to start with. tracked properly. Everything else can wait until you have actual personal data to work from rather than other people’s opinions.

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[Nathan]

What an amazing recovery mate, inspiring stuff this. 4iu all pre bed for me mate once I get past 6iu I start to split it

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[Nathan]

This is mega

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[Nathan]

Another day down. Still frustrating but I’m focusing on the positives daily: I’m improving just accepting that this will be a long year ahead. Very excited but also nervous for the arrival of our little girl. As Pheebs is getting closer and closer now she’s really popping I think she could come anytime

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[Nathan]

First day back in the gym today in 3 weeks and it felt so good to be back in and just moving some blood about.

Only went to the local 24 hour gym as it’s a small footprint and not busy so ideal for jus moving about easily on the machines

Pheebs kept a close eye on me whilst she also did a little bit if upper, we’re keeping a very close eye because little girl is getting very close to being ready we think

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