Duration: four weeks
Sprints reduce recovery time shave off 30 seconds
Treat meal first week and fourth week.
Use incline bench

Strength training
Add another exercise weighted to each body part same amount of reps
Nutrition: three main meals with high quality protein. Fat and some snacks. Leafy greens. Colorful veggies. Recipes from my cookbook. No refined foods. Some carbs...coming from rice, oats, potatoes. One cup per main meal.