Train like Olympia Champion, the workout can be done as a 12-week workout (prep phase if desired) or for however long you are enjoying the workout and seeing results from it.
The workouts will be key to getting stronger, but this is no time to slack on the diet. The food you eat matters even more now because you are trying to make your body do something it can’t do now. So, 1 gram of protein per pound of body weight per day, 1.5-2 grams of carbs per pound, and .5 grams of fats are what I would suggest. You can slightly alter those numbers based on your experience, but it should be close to those numbers. Also, 1 gallon of water per day.
As for recovery, sleep is the biggest one so get a lot of it. You could also do massages, cold plunges, stretching, and chiropractor work. They aren’t all necessary but will help and will positively influence your success in this program.
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