Matching Training Modality Efficacy to 3-Day Plan

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GIT: Gradual Intensity Training Protocol

Purpose:
A cyclical, metabolic-specific training system that matches physical output with recovery, macronutrient timing, and physiological readiness. Ideal for optimizing body recomposition, recovery, and performance longevity.

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Day 1 – Restoration & Calibration Phase

Focus: Active recovery, mobility, and exertion assessment

• Activities:
  • Full-body stretching (static and PNF)
  • Light mobility work
  • Restorative breath work, yoga, or walking
• Duration:
  • This phase may last more than one day, depending on perceived exertion, CNS fatigue, and systemic stress.
• Purpose:
  • Recalibrate the nervous system
  • Reset inflammation and microtrauma
  • Align parasympathetic activation for future phases
  • High Quality Fats and Nutrients

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Day 2 – Lean Efficiency Training (LET) Phase

Focus: High output with ultra-clean fuel system

• Nutrition:
  • 70–80% liquid protein intake (e.g., whey isolate, collagen, bone broth)
  • Occasional lean meat or ultra-lean dairy (e.g., low-fat cottage cheese)
  • Strict exclusion of CHO and fats to maintain insulin sensitivity and ketosis-like efficiency
• Training:
  • Resistance training (moderate-high reps)
  • Steady-state aerobic work or interval conditioning
• Duration:
  • Can extend for several days or weeks, depending on goal (cutting, leaning, or priming for explosive strength)
• Purpose:
  • Maximize metabolic drive while minimizing inflammation
  • Spare lean mass during calorie or macronutrient restriction
  • Enable intense training with minimal digestive load
  • 80% liquid protein avoiding fat and carbohydrates

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Day 3 – Power & Expansion Phase

--A shift towards 70-80% Lean Meats and 20-30% liquid protein focus

Focus: Intensified performance, strength expansion, tissue adaptation

• Training Modalities:
  • Kettlebell circuits
  • Powerlifting or Olympic lifting
  • Dynamic stretching or high-agility movement drills
• Physiological Edge:
  • Muscles are primed after lean output and recovery
  • Hormonal profiles (testosterone, GH) are often elevated due to prior restriction and exertion
• Purpose:
  • Train hard with optimized leverage and joint mobility
  • Encourage neuromuscular efficiency and hypertrophy
  • Induce controlled stress for growth and hormonal adaptation
  • 80% lean hard meats with 20% liquid protein. Avoids dietary fats [except omega-3 supplements] and CHO

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*Note: I tend to be a heavy water drinker. I average 1 gallon of water per day and this isnt includ8ng liquid protein. Some people do well on even higher water amounts while some tend to do well on far less. Thusbthere are no true charts that really tell each individual where there upper limits are. This is way it is crucial to listen to your body---but begin with minimal levels in all areas. It's more about the longevity and distance traveled in the journey of life+