Meal Plan v2 — Month 1
253g
Protein
197g
Carbs
109g
Fat
2,755
Cal
Meals — in order
Fasted Morning
Morning Drinks + Meds
Before food — Semax then wait 60–90 min
▼
  • Drink 1 on rising600 ml water + lemon/lime/ACV + Mega Mg
  • Drink 2 pre-cardio300 ml water + Pre Shred 1.5sc + EAAs + Creatine + Glutamine + ALCAR + sea salt
  • Oral meds (fasted)Mesterolone 25 mg · Exemestane 12.5 mg (every 2nd day) · B-Complex 1 cap
  • Semax injectionThen wait 60–90 min before eating
Fasted Cardio
Cross-trainer / Brisk Walk
25–40 min · Z2 base contribution
▼
  • Duration25–40 min cross-trainer or brisk walk
  • HydrationStay fasted — no Powerade here
  • PeptidesBPC-157 + MOTS-c pre-training (Mon/Wed/Fri) · BPC-157 alone Tue/Thu
Pre-Session · ~449 cal
Pre-Muay-Thai Drink
49g P · 35g C · 16g F · 30–45 min before session
▼
  • Cyborg Collagen Pro1 scoop
  • Whole milk100 ml
  • Bulk Nutrients WPI25 g — blend into shake
  • Frozen banana (separate)1 medium
  • Mayvers PB (separate)15 g
Liquid only — no solids in stomach before training. Eat banana + PB before or after the shake, not mixed in.
Main Session
Muay Thai / Strength
Intra-workout: 600 ml Powerade Active Water
▼
  • Intra-workout hydration600 ml Powerade Active Water (zero sugar)
  • Fat-soluble supps with first fat meal afterHemp oil + Turmeric · EPA/DHA fish oil · D3 + K2 drops
  • Metformin250 mg with first meal
Meal 1 · ~425 cal
Eggs — first solid post-training
28g P · 3g C · 30g F
▼
  • XL eggs4
  • Shredded mozzarella30 g
  • Whole milk50 ml
  • Metformin250 mg with this meal
  • Fat-soluble suppsHemp oil + Turmeric · EPA/DHA · D3/K2 (take with the fat in this meal)
Meal 2 · ~499 cal
Bircher
15g P · 75g C · 15g F
▼
  • Carmen's Bircher Muesli80 g
  • Frozen blueberries100 g
  • Greek yogurt75 g
  • Whole milk100 ml
Meal 3 · ~510 cal
Lunch + Starch
57g P · 50g C · 12g F
▼
  • Chicken breast/thigh or lean beef250 g
  • Large mixed saladunrestricted
  • White/jasmine rice (cooked) OR sweet potato100 g rice · or · 200 g sweet potato
Meal 4 · ~102 cal
Afternoon Shake
20g P · 2g C · 1g F
▼
  • Cyborg Collagen Pro1 scoop with water
Meal 5 · ~770 cal
Dinner
84g P · 32g C · 35g F
▼
  • Nominated protein300 g
  • 4-leaf mix200 g
  • Feta30 g (not 50)
  • Semi-dried tomatoes30 g (not 62.5)
  • Baby beetroot125 g
  • Metformin250 mg with dinner
  • Digestive Enzymes Ultra1 cap with dinner
Before Bed
Pre-Sleep
Stop eating 2–3 hrs before sleep
▼
  • Mg Glycinate (Bulk Nutrients)1 serve — 180 mg elemental Mg, ~30 min before sleep
  • CJC/Ipa injectionPre-sleep. Food stopped 2–3 hrs prior.
233g
Protein
158g
Carbs
119g
Fat
2,575
Cal
Meals — in order
Fasted Morning
Morning Drinks + Meds
Before food — Semax then wait 60–90 min
▼
  • Drink 1 on rising600 ml water + lemon/lime/ACV + Mega Mg
  • Drink 2 pre-cardio300 ml water + Pre Shred 1.5sc + EAAs + Creatine + Glutamine + ALCAR + sea salt
  • Oral meds (fasted)Mesterolone 25 mg · Exemestane 12.5 mg (every 2nd day) · B-Complex 1 cap
  • Semax injectionThen wait 60–90 min before eating
Optional Fasted Cardio
Cross-trainer Z2 / Functional
25–40 min · 108–125 bpm
▼
  • Z2 heart rate zone108–125 bpm
  • Intra-session hydrationNo Powerade during fasted morning session · use 600 ml Powerade if session is later in day
Post-Cardio · ~349 cal
Post-Cardio Shake + Sides
24g P · 35g C · 16g F
▼
  • Cyborg Collagen Pro1 scoop
  • Whole milk100 ml
  • Frozen banana (separate)1 medium
  • Mayvers PB (separate)15 g
No WPI on moderate days — just the base shake + banana + PB.
Meal 1 · ~545 cal
Eggs — full size
35g P · 5g C · 39g F
▼
  • XL eggs4
  • Shredded mozzarella50 g
  • Whole milk100 ml
  • Metformin250 mg with this meal
  • Fat-soluble suppsHemp oil + Turmeric · EPA/DHA · D3/K2
Meal 2 · ~499 cal
Bircher
15g P · 75g C · 15g F
▼
  • Carmen's Bircher Muesli80 g
  • Frozen blueberries100 g
  • Greek yogurt75 g
  • Whole milk100 ml
Meal 3 · ~370 cal
Lunch — no starch
55g P · 10g C · 12g F
▼
  • Chicken breast or lean beef250 g
  • Large mixed saladunrestricted · no rice / potato today
Meal 4 · ~102 cal
Afternoon Shake
20g P · 2g C · 1g F
▼
  • Cyborg Collagen Pro1 scoop with water
Meal 5 · ~770 cal
Dinner
84g P · 32g C · 35g F
▼
  • Nominated protein300 g
  • 4-leaf mix200 g
  • Feta30 g
  • Semi-dried tomatoes30 g
  • Baby beetroot125 g
  • Metformin250 mg with dinner
  • Digestive Enzymes Ultra1 cap
Before Bed
Pre-Sleep
Stop eating 2–3 hrs before sleep
▼
  • Mg Glycinate (Bulk Nutrients)1 serve — ~30 min before sleep
  • CJC/Ipa injectionPre-sleep
221g
Protein
131g
Carbs
117g
Fat
2,443
Cal
Meals — in order
Fasted Morning
Morning Drinks + Meds
Before food — Semax then wait 60–90 min
▼
  • Drink 1 on rising600 ml water + lemon/lime/ACV + Mega Mg
  • Drink 2 pre-cardio300 ml water + Pre Shred 1.5sc + EAAs + Creatine + Glutamine + ALCAR + sea salt
  • Oral meds (fasted)Mesterolone 25 mg · Exemestane 12.5 mg (every 2nd day) · B-Complex 1 cap
  • Semax injectionThen wait 60–90 min before eating
No post-cardio shake today — no real cardio session.
Meal 1 · ~470 cal
Eggs + Avocado
28g P · 4g C · 40g F
▼
  • XL eggs scrambled4
  • Avocado½ — no toast
  • Metformin250 mg with this meal
  • Fat-soluble suppsHemp oil + Turmeric · EPA/DHA · D3/K2 (ride the fat in this meal)
Meal 2 · ~584 cal
Bircher + Almonds
17g P · 77g C · 22g F
▼
  • Carmen's Bircher Muesli80 g
  • Frozen blueberries100 g
  • Greek yogurt75 g
  • Whole milk100 ml
  • Raw almonds15 g
Meal 3 · ~375 cal
Lunch — no starch
50g P · 10g C · 15g F
▼
  • Chicken thigh or lean ground beef250 g
  • Large mixed saladunrestricted · no rice / potato today
Meal 4 · ~236 cal
Afternoon Protein Shake
44g P · 7.5g C · 5g F
▼
  • Cyborg Collagen Pro1 scoop
  • Whole milk100 ml
  • Bulk Nutrients WPI25 g — blend in (protein floor on easy days)
WPI added on easy days to maintain the 200g+ protein floor despite lower total calories.
Meal 5 · ~770 cal
Dinner
84g P · 32g C · 35g F
▼
  • Lean ground beef OR chicken thigh300 g
  • 4-leaf mix200 g
  • Feta30 g
  • Semi-dried tomatoes30 g
  • Baby beetroot125 g
  • Metformin250 mg with dinner
  • Digestive Enzymes Ultra1 cap
Before Bed
Pre-Sleep
Stop eating 2–3 hrs before sleep
▼
  • Mg Glycinate (Bulk Nutrients)1 serve — ~30 min before sleep
  • CJC/Ipa injectionPre-sleep

Which day type am I on?

Heavy — did today include kickboxing OR strength training?
Moderate — cross-trainer or functional only (no kickboxing, no strength)
Easy — walking only OR full rest day

Weekly Refeed Pattern

Sat night — refeed: family pizza + dessert. Off plan. ~3,000 extra cal.

Sun morning — natural fasting window. No food until after lunch unless training.

Sun from lunch — back on plan (Easy or Heavy depending on session).

Key Rules
Semax — always fasted
  • Inject fasted each morning. Wait 60–90 min before any food.
CJC/Ipa — always pre-sleep
  • Inject pre-sleep. Stop eating 2–3 hrs before bed.
Protein floor
  • Minimum 200 g protein every day — non-negotiable on Retatrutide.
No alcohol
  • Blunts BDNF and the GH pulse — not compatible with the protocol.
On Rising — Drink 1 (fasted)
  • 600 ml water + lemon/lime juice + ACV 1 tsp each
  • Mega Magnesium powder 1 tsp
Pre-Cardio — Drink 2 (fasted)
  • Pre Shred 1.5 scoops
  • EAAs 5 g
  • Creatine 5 g
  • L-Glutamine 5 g
  • ALCAR 5 g
  • Celtic sea salt 5 g
  • 300 ml water
Oral Meds — Fasted Morning
  • Mesterolone 25 mg
  • Exemestane 12.5 mg — every 2nd day only
  • B-Complex Plus 1 cap
Intra-Workout (non-fasted sessions only)
  • Powerade Active Water 600 ml (zero sugar)
  • Skip this during the fasted morning cardio
With First Fat Meal of the Day
  • Hemp oil + Turmeric 1 cap
  • EPA/DHA fish oil 2–4 g
  • Vitamin D3 + K2 3 drops
  • Metformin 250 mg
  • Training days: first fat meal = pre-training shake (~22g fat)
  • Non-training days: first fat meal = eggs (~30g fat)
With Dinner
  • Metformin 250 mg
  • Digestive Enzymes Ultra 1 cap
Pre-Bed (~30 min before sleep)
  • Bulk Nutrients Mg Glycinate — 1 serve (180 mg elemental Mg)
  • CJC/Ipa injection — food stopped 2–3 hrs prior