8-Week Muscle Recovery & Rebuild Plan Goal:

Rebuild lean mass, restore strength, stabilize energy, and improve metabolic function.

***Protein goals should be approved by your primary care doctor since you have had elevated kidney function. Until further evaluation of kidney function- aim for protein 80- 100g/ day.

*** Phase 1: Weeks 1–4 — Rebuild the Foundation

Nutrition Protein goal: 1.2–1.4 g/kg/day (For a 150 lb person, ~90–100 g/day)

Meal plan example:

Meal Example Approx.

Protein Breakfast 2 eggs + ½ cup egg whites + 1 slice sprouted grain toast + ½ avocado 30 g

Snack Whey isolate shake (25 g protein) + 5 g creatine + 3 g HMB 25 g

Lunch 4 oz salmon or chicken + quinoa + vegetables 30 g

Dinner 4 oz lean beef or tofu + sweet potato + greens 30 g

Before bed Greek yogurt (½ cup) + collagen peptides (10 g) 15 g

Hydration and electrolytes: • 2–2.5 liters water daily • Add electrolytes once daily if low sodium intake or on diuretics

Core supplements:

Supplement Dose & Purpose

Creatine monohydrate 3–5 g/day Supports muscle recovery and strength

Vitamin D3 + K2 5000 IU/day + 100 mcg Bone and muscle health

Magnesium glycinate 300 mg at bedtime Muscle function and sleep

Omega-3 (EPA/DHA) 2000–3000 mg/day Anti-inflammatory, anabolic support

Whey protein isolate 25–30 g/day Helps meet protein target

Exercise Goal:

Stimulate mTOR & restore strength safely.

Frequency:

3 nonconsecutive days/week (e.g., Mon/Wed/Fri)

Routine:

Exercise Sets x Reps Notes

Chair stands or squats 2 x 10–12 Use support if needed

Seated row (band or cable) 2 x 10–12 Controlled movement

Wall or counter push-ups 2 x 10 Focus on slow tempo

Step-ups 2 x 10 each leg Stable platform

Dumbbell curls 2 x 10 Light weight, full range

Shoulder press 2 x 10 Seated if balance issues

Target:

By week 4, complete all with moderate fatigue.

Hormonal & Lab Optimization

Recommended baseline labs:

• Free and Total Testosterone

• DHEA-S • IGF-1

• Free T3, Free T4, Reverse T3

• Ferritin, Zinc, Vitamin D

• hsCRP or ESR Address deficiencies:

• Low testosterone → consider topical TRT if appropriate

• Low DHEA → 5–15 mg/day (women), 25–50 mg/day (men)

• Low T3 or poor conversion → optimize selenium, zinc, and thyroid cofactors

Phase 2:

Weeks 5–8 Build & Strengthen

Nutrition Increase to 1.4–1.6 g/kg/day protein.

Add 200–300 kcal/day above maintenance.

Add:

• Collagen 10–15 g/day for joint and fascia health

• CoQ10 (100 mg/day) or PQQ (10 mg/day) for mitochondrial support

Exercise Progressive overload:

Increase resistance or difficulty 10% weekly as tolerated.

Updated routine:

Exercise Sets x Reps Notes

Goblet squat (holding weight) 3 x 10

Light dumbbell or kettlebell Resistance band row 3 x 10 Moderate resistance

Modified push-up 3 x 8–10

Kneeling or wall Exercise

Sets x Reps Notes

Deadlift (light weight) 3 x 10 Focus on form

Step-up or lunge 3 x 8 each leg Balance + lower body

Plank 3 x 20–30 sec Core stability

Add light cardio: 20–30 minutes of brisk walking, cycling, or swimming on non-lifting days.

Stretch and mobility: 10 minutes of mobility or balance work after each session.

Recovery & Support

• Sleep 7–8 hours nightly

• Avoid fasting longer than 12 hours; include protein at breakfast

• Address chronic inflammation, thyroid function, and mitochondrial health