Nevin Manimala
Fitness Dashboard
Built from your DEXA, RMR, VOβ max, Movement Health screen, and 8 years of Strong training logs. The 12-week plan to close your cardiovascular gap, restore left-side movement, and finally let your elite muscle perform.
Key metrics
π’ Strengths
π΄ Priority gaps
The diagnosis
Your cardiovascular system is the weakest link, and it's not subtle. RHR of 94 sits more than three standard deviations above average; VOβ max indexed against lean mass puts you in the 6thβ7th percentile β meaning the muscle is there, but per gram, it's not extracting much oxygen.
This co-occurs with a strength/mass mismatch: working weights of Squat 90Γ5, Bench 70Γ5, Deadlift 80Γ5 are conservative for someone with FFMI 23.5. TRT explains the mass β exogenous testosterone supports muscle retention even at submaximal training stimulus. What's missing is the neural and metabolic adaptation that comes from asking that muscle to do hard work for sustained periods.
The movement screen layers on two specific structural issues: shoulder mobility (IR/ER scored 30/100 β heavy overhead pressing is currently risky) and a left-side asymmetry (left lunge 40 vs right 90, knee flexion 38Β° vs 87Β°) that's likely the source of your squat hip shift.
Body fat 24.2% is at peer average but above your target. Visceral fat is low, so your A/G ratio of 1.13 is more cosmetic than dangerous. Bone density and lean mass are genuine assets.
Three priority gaps
Why elite muscle, light weights?
Three converging causes:
1. TRT supports muscle retention at submaximal stimulus. A natural lifter at your loads would lose mass over time. On TRT, you've held and built it.
2. Hypertrophy-range training only. Your sets are 5β12 reps, almost certainly not near failure. That builds muscle but never asks for maximal force. No neural drive adaptation.
3. The pattern goes back to 2018. Your CSV shows Front Squat 90Γ3 and Bench 60β70 working sets in 2018 β this isn't a recent deload. Eight years of moderate-load consistency built the muscle; you've just never trained the muscle to be strong.
Training schedule
Training frequency & progression
On TRT, shouldn't I lift daily?
Short answer: no, and TRT doesn't change that.
TRT enhances recovery β but the limiter on daily lifting isn't muscle protein synthesis, it's central nervous system fatigue and joint/tendon recovery. Those don't speed up just because exogenous testosterone is present.
Elite enhanced lifters (bodybuilders on protocols far beyond TRT) typically train 4β6 days per week, not 7. Most go 5. The reason isn't muscle β it's that lifting heavy every day burns out your nervous system and elevates cortisol chronically, which actually blunts the gains.
For you specifically, you've been training 2β3Γ/week. Jumping to 5 sessions/week (3 lifts + 2 cardio) is already a significant volume increase. Let your body adapt to that for 6β8 weeks before adding density.
If you want to add more later: the natural progression is upper/lower 4-day split, or PPL 6-day (Push/Pull/Legs twice per week, easier on joints than alternating). We can revisit at the week-8 movement re-scan.
Should the weights stay the same each lift day?
No β progress weekly. That's the whole point.
Looking at your Strong CSV, you've been using the same weights (Squat 90Γ5, Bench 70Γ5) for months. Same weights = same stimulus = no adaptation. Your muscles already grew to handle 90 lbs; they have no reason to grow further.
Progression rule: if you hit all working sets at prescribed reps with clean form last week, add weight this week:
- Bench Press: +5 lb/week
- Squat: +5 lb/week (conservative β form first)
- Deadlift: +5β10 lb/week (largest reserve, push it)
- Machine accessories: top of rep range β +5β10 lb next session
If you miss a rep on any working set: repeat that weight next session. Don't add. When you hit all reps again, then progress.
Why not add weights to the cardio days too?
You can β but only as a "minimum effective dose." If you're at the gym Tuesday for rowing and want to add something, the right answer is 10 minutes of focused weak-point work, not another full session:
- Tue (after Z2): 3Γ15 face pulls + 3Γ15/side band ER (5 min, shoulder maintenance)
- Thu (after Z2): 3Γ8/side Bulgarian split squat (left only) + 3Γ30s side plank (10 min, left-side rehab)
This adds frequency to the things that need it most (shoulders, left leg) without adding systemic fatigue.
Workout details
Monday β Push Push Β· ~40 min Β· 5 exercises
Trimmed to your original Strong session length. One main press, one accessory press, two tricep moves, one shoulder-health move.
| Exercise | Sets Γ Reps | Weight | Notes |
|---|---|---|---|
| Bench Press (BB) | 4 Γ 5 | 75 (+5/wk) | Main lift. 1s pause on chest. |
| Landmine press | 3 Γ 8 | 40-lb DBs | Replaces heavy machine OHP |
| Incline DB Press | 3 Γ 10 | 45s | Upper chest |
| Triceps Pushdown | 3 Γ 12 | 66 | β |
| Face pull (rope) | 3 Γ 15 | light | Non-negotiable. Rear delt + lower trap. |
Wednesday β Pull Pull Β· ~45 min Β· 6 exercises
Trimmed to match your original session length. Main hinge, two row patterns, two cuff/rear-delt fixes, one bicep.
| Exercise | Sets Γ Reps | Weight | Notes |
|---|---|---|---|
| Deadlift (BB) | 4 Γ 5 | 95 (+5β10/wk) | Up from 80. Can push faster. |
| Lat Pulldown | 3 Γ 10 | 120 | Wide grip, elbows down |
| Seated Cable Row | 3 Γ 10 | 115 | Squeeze, don't yank |
| Face pull | 3 Γ 15 | light | Replaces upright row |
| Band external rotation | 3 Γ 15/side | light | Critical for shoulder ROM |
| Bicep Curl (BB) | 3 Γ 10 | 50 | β |
Friday β Legs Legs Β· ~45 min Β· 6 exercises
Left leg leads every single-leg set β don't out-rep the deficit on the right. RDL covers hamstrings, so no separate leg curl. Glute kickback dropped (BSS + RDL + abductor cover glutes).
| Exercise | Sets Γ Reps | Weight | Notes |
|---|---|---|---|
| Squat (BB) | 4 Γ 5 | 100 (+5/wk) | 2s pause. Goblet w/ heel wedge as warm-up. |
| Bulgarian split squat (L first) | 3 Γ 8/side | BW β 15 DBs | Most important exercise for you |
| Romanian Deadlift | 3 Γ 10 | 95 | Hamstrings + posterior chain |
| Hip Abductor (Machine) | 3 Γ 12 | 110 | Fixes "hip abduction" flag |
| Standing Calf Raise | 3 Γ 15 | 150 | β |
| Dead-bug | 3 Γ 10/side | BW | Deep core stabilizers |
5-min warm-up (before every lift β pick the right 3 for that day)
Don't do all of these every day β pick 3 relevant to the session. Full version goes on Thu cardio day if you want extra mobility.
| Movement | Dose | For which day |
|---|---|---|
| Band pull-aparts | 15 reps | Push + Pull |
| Wall slides | 10 reps | Push |
| Band external rotation | 12/side | Push (Pull has it programmed) |
| 90/90 hip switches | 8/side | Legs |
| Couch stretch LEFT | 60s | Legs (every time) |
| World's greatest stretch | 3/side | Legs |
| Cat-cow | 8 reps | Any day, optional |
Cardio prescriptions
Zone 2 β Rower (2Γ per week)
Target HR: 118β144 bpm Β· stroke rate ~20β22 spm
5 min warm-up Β· 35 min steady Β· 5 min cool-down. Rower is ideal β low-impact, hits posterior chain (helps your T-spine and rear delts), full-body recruitment trains both VOβ engine and lean-mass aerobic capacity.
Talk test: full sentences between strokes, can't sing. Form: legsβbackβarms on drive, armsβbackβlegs on recovery. 1:2 drive:recovery ratio.
VOβ intervals β Rower (1Γ per week, Sat)
500m repeats: 500m hard (HR 160+) / 90s rest Γ 5β6
4Γ4 (steady): 4 min hard / 3 min easy Γ 4
30/30: 30s hard (28+ spm) / 30s easy Γ 20
All include 8-min warm-up + 5-min cooldown. Rotate weekly so you adapt across stroke ranges.
Nutrition plan
What you're actually eating (morning total)
77P / 33C / 14F
146P / 107C / 22F
223P / 140C / 36F
Targets (heavy cut on TRT + retatrutide)
The small dinner that closes the fat + micronutrient gap
On retatrutide you may not feel hungry. That's fine β you only need ~150 kcal of fat + micronutrients to hit targets. Don't force a big meal. Pick whichever is easiest each night:
14P / 4C / 13F
20P / 1C / 11F
5P / 12C / 22F
Days you genuinely can't eat dinner (retatrutide nausea)
Shakes alone = 1,655 kcal Β· 36g fat. Still a heavy cut. Just take 1 tbsp olive oil straight or 2 fish oil capsules with your smoothie to get fat to 45g+. Don't stress missing a single dinner β retatrutide GI days are normal.
TRT-specific notes
π Because you're on TRT
- Z2 cardio is especially important. TRT can raise hematocrit; aerobic work manages blood viscosity and cardiovascular risk.
- Protein utilization is high. 200g+ from shakes is well-utilized; no waste concern.
- Dietary fat β₯50g/day β lower than non-TRT guidance because exogenous testosterone removes the "fat for hormone production" need. Still need fat for vitamins + lipid health.
- Skip "test boosters" (DHEA, tribulus, ashwagandha-as-T) β irrelevant on TRT.
- Watch RHR and BP trends. A sustained climb may signal rising HCT β flag to your prescriber.
π Because you're on retatrutide
- Aggressive cuts are tolerable β appetite suppression removes willpower friction. The 1800-kcal heavy cut is realistic where it wouldn't be otherwise.
- Muscle preservation is the variable to watch. Fat will drop fast; lean mass loss is the risk. Your 220g+ protein and resistance training are the antidote.
- Hydration cues are blunted. Drink on a schedule (1L by 10 AM, 1L by 2 PM, 1L by 6 PM, 1L by 9 PM), not when thirsty.
- GI side effects can be amplified by high-volume dairy. If nausea/bloat: split shakes into halves 90 min apart, or rotate 1β2 scoops to a plant or beef isolate.
- Don't push training intensity on nausea days. Z2 cardio is still doable; skip VOβ intervals and heavy compounds if you're under-fueled.
- The TRT + retatrutide + resistance combo is the most favorable recomp setup possible. Expect 2+ lb/week fat loss with lean mass holding. DEXA at week 12 will be dramatically different.
𧬠Because you're running 2 IU HGH pre-bed, M-F
- Protocol: 2 IU bolus pre-bed, MonβFri. Single nighttime shot. Off Sat/Sun preserves receptor sensitivity.
- Why pre-bed timing for you: exogenous GH peak (2β4 hrs post-injection) lands in the body's natural overnight repair window. Whether HGH directly deepens sleep is mixed in the literature, but the alignment with endogenous SWS-coupled GH pulses is well-established (Van Cauter 1998). See Science section.
- Aligns with natural repair window. Body does most growth/recovery during sleep anyway β exogenous GH peak lands in that window. Overnight fast handles lipolysis without needing fasted-AM timing.
- Wait 2+ hours after last meal before injecting. Insulin blunts GH action. Dinner by 7:30 + bed 9:30 gives a clean window. On no-dinner nights, even better.
- Synergy with the rest of the stack: HGH defends lean mass during retatrutide-driven cuts, T + GH drive recomp from different mechanisms. Cleanest 3-compound recomp setup possible.
- Connective tissue benefit. Mild IGF-1 elevation supports collagen synthesis β directly helps your shoulder rehab and left-knee work.
- Watch weeks 1β3: mild water retention (scale may not move β don't panic), small fasted glucose elevation (retatrutide offsets). At 2 IU, carpal tunnel symptoms are unlikely.
πΌ Because you work from home (sedentary)
- Your TDEE is lower than typical. Sedentary baseline ~2400 + training = ~2700, not 3000+. The cut math is based on this.
- Free fat loss available: a walking pad or 6,000β8,000 daily steps adds ~300 kcal/day burn without competing with training recovery.
- Sitting compounds your mobility issues. Hip flexors, T-spine, shoulders all get worse with desk hours. Take a 2-min mobility break every hour.
- Don't sit for the post-workout shake. Walk while drinking it β easy NEAT win.
Supplements worth running
These are the only supplements with strong, replicated human evidence for your goals. Most "stack" products fall apart under scrutiny β these don't. Evidence ratings: π’ Strong RCT/meta evidence Β· π‘ Moderate or mechanistic Β· βͺ Context-dependent.
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Evidence behind the plan
Major claims in this dashboard, with evidence strength and source. Click any item to expand.
π’ "RHR 94 is your top priority"
Aune et al 2017, Mayo Clinic Proceedings β meta-analysis of 87 cohorts, ~1.4 million participants. Every 10-bpm increase in RHR associated with 9% higher all-cause and 8% higher cardiovascular mortality. The dose-response continues into the "normal" 60β100 range; RHR at the top of that range carries substantially elevated risk vs the bottom.
For you: RHR 94 isn't medically pathologic (would need higher to be tachycardia), but the epidemiological signal is real. Z2 training is the most reliable non-pharmacological intervention (5β15 bpm reductions over 8β12 weeks).
π’ "VOβ max is the single best longevity predictor"
Mandsager K et al 2018, JAMA Network Open β 122,000+ patients, 8.4 yr follow-up. Adjusted all-cause mortality hazard ratio comparing low fitness to elite: 5.04. Notable: no upper limit found β higher fitness always meant lower mortality. Effect larger than smoking, hypertension, or diabetes.
Decline rate: Fleg et al 2005 (Circulation, longitudinal aging study) β VOβ max declines ~3β6%/decade in middle age, accelerating after 70. The "10%/decade" figure (in your DexaFit report) is closer to the sedentary upper end. Trained individuals see ~half that decline rate.
π’ "4Γ4 intervals build VOβ max"
Helgerud J et al 2007, MSSE β 4Γ4 protocol vs steady state vs other interval schemes. 4Γ4 produced largest VOβ max gains (~10% in 8 weeks). Replicated in WislΓΈff lab work and multiple subsequent studies. This is why Sat session uses it.
Polarized 80/20 model: Seiler S 2010 (multiple reviews) β endurance athletes consistently spend ~80% training time in Z1βZ2, ~20% near VT2/VOβ max. Mirrored in your weekly structure (4 sessions easy/Z2, 1 intervals).
π’ "150g+ protein protects lean mass during cuts"
Longland TM et al 2016, Am J Clin Nutr β 40 young men, 4-week high-deficit cut, 2.4 g/kg protein + RT vs 1.2 g/kg. High-protein group gained 1.2 kg lean mass while losing 4.8 kg fat. Low-protein lost 0.1 kg lean despite same training/deficit.
Helms ER et al 2014, JISSN β bodybuilder review supporting 2.3β3.1 g/kg fat-free mass during contest prep. You're hitting ~3.4 g/kg lean mass from shakes alone β comfortably above the protective threshold even before HGH effects are added.
π‘ "HGH 2 IU pre-bed improves sleep depth"
Evidence is mixed. Endogenous GH pulse coincides with slow-wave sleep (Van Cauter 1998) β this is well-established. Whether exogenous GH causes deeper sleep is less clear; some studies show modest improvement in subjective sleep quality (Pavlov 1986 small RCT), others show neutral effects at low doses.
Honest framing: the strongest argument for pre-bed timing isn't sleep improvement β it's that GH peaks 2β4 hrs post-injection, which aligns with the body's natural overnight repair window regardless of whether sleep architecture changes. Alt: AM timing is supported for fasted lipolysis (MΓΈller 1990).
π’ "Retatrutide drives substantial fat loss"
Jastreboff AM et al 2023, NEJM β Phase 2 RCT (n=338), 48 weeks, retatrutide at 12 mg/week: β24.2% body weight vs β2.1% placebo. Lower doses showed dose-response (β8.7% at 1 mg, β17.5% at 4 mg). GI side effects in 73% (mostly mild-moderate, transient).
Implication for your cut: the appetite suppression is the variable that makes 1800 kcal sustainable. Without retatrutide, this deficit would face significant hunger-driven attrition.
π‘ "Bulgarian split squats correct L/R asymmetry"
Speirs DE et al 2016, J Strength Cond Res β BSS vs back squat for 5 weeks; comparable strength and sprint gains, better hip stability metrics. Direct asymmetry-correction RCTs are limited, but biomechanical rationale is strong: unilateral loading prevents the dominant side from compensating.
For your 38Β° vs 87Β° left knee flexion gap: the bottleneck isn't strength but ROM. Heel-elevated BSS with progressive depth (chase the ROM, not the load) is the highest-leverage exercise.
π’ "No upright row β risk to limited shoulder IR"
Anatomical literature consistent on this. Upright row places the humerus in internal rotation while abducting β the position that maximally compresses the supraspinatus and biceps tendons against the acromion (Kibler 2000s biomechanical work; multiple sports med reviews flag it as the highest-risk barbell movement for impingement).
For you specifically: with shoulder IR ROM at 43β50Β° (target 60β80Β°), upright row puts you in a position your shoulder can't safely accommodate at load.
π’ "Creatine 5g/day"
Kreider RB et al 2017, JISSN position stand β gold-standard review covering 1,000+ trials. Strength gains 5β15% above training alone; lean mass gains ~1β2 kg over 4β12 weeks; no safety concerns at standard doses in healthy adults across decades of use.
Loading phase is unnecessary (Hultman 1996 β 3g/day reaches saturation in ~28 days). Just take 5g daily with any meal. Type: monohydrate (cheapest, best-studied; all other forms are marketing).
π‘ "Z2 cardio builds mitochondrial density"
Foundational work: Holloszy 1967 β endurance training doubles mitochondrial enzyme activity in skeletal muscle. San-MillΓ‘n & Brooks 2018 β relates lactate clearance (the Z2 marker) directly to mitochondrial function and metabolic health markers.
Direct dose-response in humans is less precise than in rodent models β the "Z2 is uniquely mitochondrial" framing is mostly mechanistic + practitioner (IΓ±igo San-MillΓ‘n with Tour de France data). What we can say firmly: any zonal endurance work below VT1 drives mitochondrial adaptation; the specific 60β80% HRmax range optimizes substrate utilization training.
π’ "Caffeine after noon hurts sleep, even if you don't feel it"
Drake C et al 2013, JCSM β 400 mg caffeine at 0, 3, and 6 hours before bed reduced total sleep time by ~1 hour vs placebo, even at 6h prior. Notably: subjective sleep disturbance reports were minimal β people don't feel it but the data shows it.
For your RHR problem: sleep quality may be the single largest non-pharmacological lever you have. Caffeine cutoff at noon (already in your plan) is well-supported. Tightening to 10 AM if RHR doesn't drop by week 4 is worth trying.
Getting started
Week 1 minimums
If everything else falls apart, this is the floor. Hit this and you're already moving the needle on RHR and body comp.
Week-by-week expected progress
Starting: 198.1 lbs Β· 48 lbs fat Β· 24.2% BF Β· 143.3 lbs lean. The numbers below assume hitting your training cadence + 1800 kcal + the full stack. Scale weight moves faster than fat in the first 2 weeks (water loss) and slower in the middle (HGH water retention). The actual fat loss curve is steadier than the scale.
Three measurements to actually track
Re-test calendar
Files in this folder
Local path: C:\Users\Nevin\Documents\DexaFit\reportsfromtodayssession_03282026\