• Phase 1: Full body strength twice weekly with machines, dumbbells, and bench work, establishing foundational movement patterns.
• Phase 2: Three weekly full body sessions adding unilateral lower body work, hamstring activation, stability training, and a focus on progressive overload with warm-up sets before compound lifts.

Morning protein shake, a protein-rich milkshake later in the day, lean proteins like chicken, salmon, turkey, and tuna at lunch and dinner, protein chips as a go-to snack, an apple or banana an hour before training for energy, daily creatine, and significantly reduced sugar and sodium to manage foot pain.