RESISTANCE TRAINING PROTOCOL

The Resistance Training Protocol That Built 90 Pounds of Skeletal Muscle at 71

Most metabolic transformation stories are diet-only. Mine isn't. Here is the complete resistance training framework that rebuilt my body while reversing my diabetes — simultaneously.

Muscle is the primary site of glucose disposal in the human body. More muscle mass means more glucose capacity, which means better insulin sensitivity. Resistance training is not optional in a metabolic reversal protocol — it is the engine.

When I began in July 2025 I had 83.9 lbs of skeletal muscle. By February 2026 that number had grown to over 90 lbs — while losing 56 lbs of total body weight and dropping from 24.6% to sub-20% body fat. That combination — simultaneous fat loss and muscle gain — is what my Vanderbilt physicians called remarkable for any age, let alone 71.

This is exactly how I did it.

THE TRAINING PHILOSOPHY

Three non-negotiable principles drive everything:

Progressive overload — every session I push to increase either weight or reps from the previous session. The body adapts to stress. If you're not progressively demanding more, you're maintaining at best and declining at worst.
Compound movements first — multi-joint exercises that engage multiple muscle groups simultaneously. More muscle recruited means more metabolic demand, more glucose disposal, and more hormonal response.
Consistency over intensity — four sessions per week, every week, regardless of how busy the day was. The restaurant opened. The businesses ran. The fasts ran 72-90 hours. The workouts happened anyway.

THE WEEKLY TRAINING SPLIT

4 days per week — typically Monday, Tuesday, Thursday, Friday

Session duration: 45-60 minutes Time of day: Afternoon — approximately 3:00 PM Pre-workout: Creatine Monohydrate 5,000mg + Nitric Oxide Booster 2,250mg (30 min prior)

Upper Body Sessions:

Machine chest press — 115 lbs, 3 sets x 15 reps
Machine tricep extensions — 120 lbs, 3 sets x 15 reps
Machine curl — 70 lbs, 3 sets x 12-15 reps
Machine shoulder press — 50 lbs, 2-3 sets x 10 reps
Dumbbell hammer curls — 20 lbs, 3 sets
Dumbbell cross-body curls — 20 lbs, 3 sets
Dumbbell overhead press — 15-20 lbs, 3 sets
Seated dumbbell curls — 15-20 lbs, 3 sets
Seated shoulder press — 15-20 lbs, 3 sets
Clasp lifts — accessory movement

Lower Body Sessions:

Machine leg press — 115 lbs, 4 sets across multiple positions
Squat variations — 3-4 sets x 10-12 reps
Lunge variations — 3 sets x 12 reps per leg
Core work — planks, leg raises, rotation movements

Cardio Component:

20-25 minutes sustained cardio at 130-140 BPM integrated into each session
Heart rate monitored throughout resistance work
Blood oxygen maintained at 98% post-workout

TRAINING WHILE FASTING

One of the most compelling validation points in this protocol is training performance during extended fasts.

During 72-90 hour fasting periods I continued full resistance training sessions with zero performance degradation. Carrying furniture up two flights of stairs on hour 38 of a 90-hour fast without getting winded. Four workouts in three days while fasted. Progressive weight increases every 3-4 weeks.

This is only possible when your metabolic foundation — muscle mass, mitochondrial function, fat oxidation capacity — is genuinely rebuilt. A conventionally metabolically compromised 71-year-old cannot do this. I can because the protocol works.

THE RESULTS

Important note: Before beginning any resistance training program, particularly if you are managing a metabolic condition, consult with your physician. This protocol was developed alongside physician supervision and continuous biomarker monitoring.

Want a personalized training and nutrition protocol built around your specific data and goals?

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