David
,
31
Background
Goal
Training
- Phase 1: Twice-weekly full-body strength at the gym plus a band-based trigger session, paired with three runs a week, focused on barbell basics and establishing baselines.
- Phase 2: Twice-weekly strength with shorter, higher-intensity sessions and varied rep ranges, alongside mobility and form work to protect the knee during continued running.
- Phase 3: Shifted to three sessions per week on an upper, lower, and full-body split that built cardio and dedicated core work directly into each session.
Nutrition
Two eggs plus two egg whites or no-fat Greek yogurt to start the day, later shifted to overnight oats blended with Fair Life milk, Greek yogurt, and chia. Two fist-sized grilled lean animal protein sources (chicken or steak) at lunch and dinner, a CorePower shake or RX bar as a backup, daily creatine monohydrate, pre-made chicken and delivery meals a few times a week. Social drinks only.
"Before, I'd get out of the car, walk across a parking lot, and my leg would hurt. Now I can run seven and a half miles with no pain. I was unsure of everything at the start, and that's not the case anymore. Definitely feeling stronger."
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