Performance Protocol

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Purpose of this protocol
A phased plan designed to improve recovery, training tolerance, and general resilience while showing how your body responds to the initial stack. Each phase gives information that shapes the next one. Nothing is fixed blindly from start to finish.
Course structure
Phase 1 — Boost phase
Opening active phase. Improve recovery, test tolerance, collect response data.
Phase 2 — Pit phase
Step-down. Stronger support is reduced. Find the true baseline.
Phase 3 — Pre-camp phase
Rebuilt from your real response data. Dosing adjusted precisely.
Phase 4 — Fight camp phase
Camp-specific logic. Dosing and pharmacology may differ from pre-camp.
Phase 5 — Cleaning and recovery
Simplify stack, recover, avoid a hard post-fight crash.
Boost phase — three blocks
Weeks 1–2 · Foundation
Start the base layer: GH, NMN, creatine, omega-3, collagen + vitamin C before tendon-loading, citrulline before training, casein and magnesium in the evening.
Weeks 3–8 · Active phase
Keep the full base layer. Add Mexidol (twice daily) and Meldonium (once, morning). Ashwagandha may be added in the evening if well tolerated.
Weeks 9–12 · Step-down
Begin the glide into the pit phase. Add Heptral. Stop GH and Meldonium. Keep the rest only if still useful.
Weekly training structure
MondayStrength session, then Jiu-Jitsu with sparring
TuesdayStrength session, then Jiu-Jitsu with sparring
WednesdayRecovery or full rest depending on condition
ThursdayStrength session, then Jiu-Jitsu with sparring
FridayStrength session, then Jiu-Jitsu with sparring
SaturdayMobility work or moderate physical activity
SundayRest
Important: The plan only works if you track your daily response. The real question is whether morning condition, second-session tolerance, sleep, and your main problem zones remain stable or improve.
Weeks 1–2 · Full daily schedule
Morning
GH0.5 mg subcutaneous
NMN1000 mg
Creatine Monohydrate3–5 g
Before tendon-loading work
Collagen Peptides10 g · 30–60 min before
Vitamin C500 mg with collagen
Before training
L-Citrulline3–6 g as needed
With meals
Omega-32–3 g EPA+DHA · split across meals
Evening
Casein Protein20–30 g
Magnesium300–400 mg
Weeks 3–8 · Full daily schedule
Morning
GH0.5 mg subcutaneous
NMN1000 mg
Creatine Monohydrate3–5 g
Mexidol new250 mg · 1st dose
Meldonium new500 mg · keep early
Before tendon-loading work
Collagen Peptides10 g · 30–60 min before
Vitamin C500 mg
Before training
L-Citrulline3–6 g as needed
With meals
Omega-32–3 g EPA+DHA
Afternoon
Mexidol 2nd dose250 mg
Evening
Casein Protein20–30 g
Magnesium300–400 mg
Ashwagandha optionalOnly if well tolerated
Weeks 9–12 · Full daily schedule
Morning
GH⛔ STOPPED
NMN1000 mg
Creatine Monohydrate3–5 g
Mexidol250 mg · 1st dose
Meldonium⛔ STOPPED
Before tendon-loading work
Collagen Peptides10 g
Vitamin C500 mg
Before training
L-Citrulline3–6 g as needed
With meals
Omega-32–3 g EPA+DHA
Afternoon
Mexidol250 mg · 2nd dose
Evening
Heptral new400 mg
Casein Protein20–30 g
Magnesium300–400 mg
AshwagandhaIf well tolerated
Supplements
Equipment & Administration
Colour key:   All phases   From Wk 3   Wks 9–12   Tap to check off items you have bought.
Call your doctor if you notice:
⚠️Rapid weight increase with obvious water retention
⚠️Blood pressure above 140/90, repeated readings
⚠️Increasing hand numbness, tingling, swelling, or stiffness
⚠️Worsening sleep
⚠️Persistent bloating or puffiness
⚠️Morning condition getting worse instead of better
⚠️No clear benefit by Week 4
⚠️Main pain areas becoming more reactive
Week 4 checkpoint — labs to request
IGF-1Main GH response indicator
Fasting GlucoseMetabolic safety
Fasting InsulinMetabolic safety
ALTLiver enzyme
ASTLiver enzyme
CKMuscle enzyme — creatine kinase
Decision after review
Continue
Reduce
Stop
Course status
–
Day
–
Week
84
Total days
Set start date to begin
Today's log
Vitals
Body weight (kg, fasting)
Blood pressure
Resting heart rate
Morning assessment
Morning stiffness 5
0 none10 severe
Recovery on waking 5
0 very poor10 excellent
Sleep
Sleep quality 5
0 terrible10 perfect
Night awakenings
Training
2nd session tolerance 5
0 could not do it10 easy
Pain areas
Main area 1 0
0 no pain10 severe
Main area 2 0
0 no pain10 severe
Main area 3 0
0 no pain10 severe
Symptoms
Hand symptoms
Fluid retention / puffiness
Notes
Weekly review
This week
Week label (e.g. Week 3)
Average body weight
Average blood pressure
Training
Best training day
Worst training day
Trends
Morning stiffness trend
2nd session tolerance trend
Main problem areas trend
Sleep stability
Hand symptoms trend
Fluid retention trend
Overall judgement
Notes
Send to your doctor
Copy → paste into WhatsApp / Telegram / email
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