Nevin Manimala
Fitness Dashboard
Built from your DEXA, RMR, VO₂ 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
🟢 Strengths
🔴 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; VO₂ max indexed against lean mass puts you in the 6th–7th percentile — 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 90×5, Bench 70×5, Deadlift 80×5 are conservative for someone with FFMI 23.5. TRT explains the mass — 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 — heavy overhead pressing is currently risky) and a left-side asymmetry (left lunge 40 vs right 90, knee flexion 38° vs 87°) 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 5–12 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 90×3 and Bench 60–70 working sets in 2018 — 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 — 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 4–6 days per week, not 7. Most go 5. The reason isn't muscle — 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 2–3×/week. Jumping to 5 sessions/week (3 lifts + 2 cardio) is already a significant volume increase. Let your body adapt to that for 6–8 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 — progress weekly. That's the whole point.
Looking at your Strong CSV, you've been using the same weights (Squat 90×5, Bench 70×5) 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 — form first)
- Deadlift: +5–10 lb/week (largest reserve, push it)
- Machine accessories: top of rep range → +5–10 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 — 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): 3×15 face pulls + 3×15/side band ER (5 min, shoulder maintenance)
- Thu (after Z2): 3×8/side Bulgarian split squat (left only) + 3×30s 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 — Push Push · ~40 min · 5 exercises
Trimmed to your original Strong session length. One main press, one accessory press, two tricep moves, one shoulder-health move.
| Exercise | Sets × Reps | Weight | Notes |
|---|---|---|---|
| Bench Press (BB) | 4 × 5 | 75 (+5/wk) | Main lift. 1s pause on chest. |
| Landmine press | 3 × 8 | 40-lb DBs | Replaces heavy machine OHP |
| Incline DB Press | 3 × 10 | 45s | Upper chest |
| Triceps Pushdown | 3 × 12 | 66 | — |
| Face pull (rope) | 3 × 15 | light | Non-negotiable. Rear delt + lower trap. |
Wednesday — Pull Pull · ~45 min · 6 exercises
Trimmed to match your original session length. Main hinge, two row patterns, two cuff/rear-delt fixes, one bicep.
| Exercise | Sets × Reps | Weight | Notes |
|---|---|---|---|
| Deadlift (BB) | 4 × 5 | 95 (+5–10/wk) | Up from 80. Can push faster. |
| Lat Pulldown | 3 × 10 | 120 | Wide grip, elbows down |
| Seated Cable Row | 3 × 10 | 115 | Squeeze, don't yank |
| Face pull | 3 × 15 | light | Replaces upright row |
| Band external rotation | 3 × 15/side | light | Critical for shoulder ROM |
| Bicep Curl (BB) | 3 × 10 | 50 | — |
Friday — Legs Legs · ~45 min · 6 exercises
Left leg leads every single-leg set — 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 × Reps | Weight | Notes |
|---|---|---|---|
| Squat (BB) | 4 × 5 | 100 (+5/wk) | 2s pause. Goblet w/ heel wedge as warm-up. |
| Bulgarian split squat (L first) | 3 × 8/side | BW → 15 DBs | Most important exercise for you |
| Romanian Deadlift | 3 × 10 | 95 | Hamstrings + posterior chain |
| Hip Abductor (Machine) | 3 × 12 | 110 | Fixes "hip abduction" flag |
| Standing Calf Raise | 3 × 15 | 150 | — |
| Dead-bug | 3 × 10/side | BW | Deep core stabilizers |
5-min warm-up (before every lift — pick the right 3 for that day)
Don't do all of these every day — 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 — Rower (2× per week)
Target HR: 118–144 bpm · stroke rate ~20–22 spm
5 min warm-up · 35 min steady · 5 min cool-down. Rower is ideal — low-impact, hits posterior chain (helps your T-spine and rear delts), full-body recruitment trains both VO₂ engine and lean-mass aerobic capacity.
Talk test: full sentences between strokes, can't sing. Form: legs–back–arms on drive, arms–back–legs on recovery. 1:2 drive:recovery ratio.
VO₂ intervals — Rower (1× per week, Sat)
500m repeats: 500m hard (HR 160+) / 90s rest × 5–6
4×4 (steady): 4 min hard / 3 min easy × 4
30/30: 30s hard (28+ spm) / 30s easy × 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 — 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 · 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 — retatrutide GI days are normal.
TRT-specific notes
💉 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 ≥50g/day — 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) — irrelevant on TRT.
- Watch RHR and BP trends. A sustained climb may signal rising HCT — flag to your prescriber.
💊 Because you're on retatrutide
- Aggressive cuts are tolerable — 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 1–2 scoops to a plant or beef isolate.
- Don't push training intensity on nausea days. Z2 cardio is still doable; skip VO₂ 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.
🧬 Because you're running 2 IU HGH pre-bed, M-F
- Protocol: 2 IU bolus pre-bed, Mon–Fri. Single nighttime shot. Off Sat/Sun preserves receptor sensitivity.
- Why pre-bed is the right call for you: deepens slow-wave sleep → improves overnight HRV → directly lowers AM resting HR over weeks. Given RHR 94 is your #1 flag, this timing pulls double duty.
- Aligns with natural repair window. Body does most growth/recovery during sleep anyway — 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 — directly helps your shoulder rehab and left-knee work.
- Watch weeks 1–3: mild water retention (scale may not move — don't panic), small fasted glucose elevation (retatrutide offsets). At 2 IU, carpal tunnel symptoms are unlikely.
💼 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 6,000–8,000 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 — easy NEAT win.
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 · 48 lbs fat · 24.2% BF · 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\