Rebuilding & Refining

Become The New · Personal Protocol

The Rebuild Plan

8 Weeks · 155 lbs · Muscle Build · MTHFR/COMT Optimized

130–145g Protein Daily

120–150g Carbs Train Days

80–100g Carbs Rest Days

65–75g Fat Daily

8-Week Plan Daily Nutrition Meal Recipes Emergency Days

8-Week Progressive Build

Red Flags — All Phases

Recovery longer than 4 days · Nail or hair changes · Mood crash 24–48 hrs post session · Appetite gone after workouts · Sleep worsening

Weeks 1–2

Reestablish

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Gym

2× full body, under 35 minutes

Walks

Daily 20–30 min, no vest yet

Focus

Show up. Performance is irrelevant. Getting there is the only metric.

Weeks 3–4

Add Load

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Gym

2× full body, under 35 minutes

Weighted Vest Walks

3× per week on non-gym days · 16 lb vest · 20–30 min brisk but conversational pace · Counts as active recovery and lymphatic support, not a training session

Focus

Vest walks are real work. Lymphatic and bone density support happening here.

Weeks 5–6

Build Frequency

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Gym

3× full body or upper/lower split, under 35 minutes

Weighted Vest Walks

2× per week

Checkpoint

Third session only if weeks 3–4 recovery was solid. Recovering in 2–3 days? Add it. Still 3–4 days? Stay at 2×.

Weeks 7–8

Establish New Normal

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Gym

4× per week — upper/lower split, under 35 minutes each

Weighted Vest Walks

2× per week

Focus

This is your maintenance platform to build from. Not the ceiling.

Watch closely at this volume

Nail or hair changes are your personal early warning system. Any changes — reduce volume immediately and assess.

Pre-Workout — Prep the Night Before

Option A — Default

2 hard boiled eggs

1–2 Medjool dates

Prep the night before. Grab from fridge on the way out.

Option B — Good Appetite

Small Greek yogurt

Handful of almonds

Higher fat — slower sustained burn through workout.

Option C — No Appetite

Perfect Aminos in Bulletproof coffee

1 date — minimum, non-negotiable

Something is always better than nothing. This is your floor.

Post-Workout Shake

Fiber Protein Shake

1 scoop Jocko vanilla (2 scoops on heavy days)

2 tbsp ground flax

2 tbsp basil seeds

2 tbsp Catalina Crunch

Almond milk

35–50g protein depending on scoops

Forgot Dinner?

3 hard boiled eggs. Always in the fridge.

30 seconds. Done. Keep 6 prepped at all times — this is your safety net.

This Week's Recipes

Tap any meal to expand the full recipe.

Dinner

Mississippi Chicken

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Ingredients

2 lbs chicken breast · 1 packet ranch seasoning · 1 packet au jus mix · ¼ cup butter · Pepperoncini peppers

Method

Slow cooker on low 6–8 hours. Shred.

Serve With

Mashed potatoes or rice · Green beans or broccoli

40g protein280 cal per 6oz

High methionine from chicken — direct COMT pathway support.

Dinner

Greek Chicken

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Ingredients

2 lbs chicken breast · 1 cup chicken broth · Juice of 2 lemons · 4 cloves garlic · 1 tbsp oregano · Salt and pepper

Method

Slow cooker on low 6 hours. Shred.

Serve With

Rice · Cucumber · Tomato · Tzatziki

40g protein210 cal per 6oz

Lemon juice supports liver enzyme activity. Lowest fat option — good on rest days.

Dinner

Chicken Sweet Potato Chili

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Ingredients

1.5 lbs chicken breast · 2 diced sweet potatoes · 1 can kidney beans · 1 can fire-roasted tomatoes · Chili powder, cumin, garlic

Method

Slow cooker on low 7 hours. Shred chicken in the pot.

Serve With

Complete meal as-is · Optional: avocado and lime

40g protein390 cal per serving35g carbs

Sweet potato is an excellent training day carb. Higher carb — best on gym days.

Dinner

Korean Ground Beef Slaw Bowls

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Ingredients

1 lb ground beef · 3 cloves garlic · 1 tsp fresh ginger · 3 tbsp coconut aminos · 1 tsp sesame oil · Coleslaw mix · Cucumber · Green onion

Method

Brown beef with garlic and ginger. Add coconut aminos and sesame oil. Serve over slaw mix.

Serve With

Over coleslaw mix with cucumber and green onion

38g protein~350 calLow carb

Ground beef is high in methionine, zinc, and B12 — supports COMT, MTHFR, and nail health. Best rest day option.

Dinner

Cilantro Lime Chicken

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Ingredients

2 lbs chicken breast · Juice of 3 limes · 1 cup chicken broth · 1 tbsp cumin · 1 tbsp garlic powder · Salt

Method

Slow cooker on low 6–8 hours. Shred. Top with fresh cilantro after cooking.

Serve With

Cauliflower rice · Avocado · Black beans · Fresh cilantro

40g protein200 cal per 6ozLowest carb

Add cilantro AFTER cooking — heat degrades its chelation properties. Fresh cilantro = active heavy metal mobilization support.

Breakfast

Egg White Veggie Scramble

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Ingredients

1 whole egg · 6oz egg whites · Spinach · Bell peppers · Onion · 1oz feta

Method

Sauté vegetables. Add eggs. 10 minutes total.

35g protein280 cal

Eggs are one of the richest dietary sources of methionine — directly supports COMT enzyme function. Note: feta is an aged cheese, use DAO enzyme before.

Low Appetite Emergency Protocol

Minimum viable nutrition. Better than nothing — always.

Morning

Perfect Aminos in coffee · 2 dates · almonds

~15g

Midday

2–3 hard boiled eggs · apple

~18g

Evening

Any meat from fridge — even cold taco meat counts

~30g

Hits ~80–90g protein minimum. Your floor, not your goal.

3 hard boiled eggs. Always in the fridge.

30 seconds. Done. Forgot dinner? This is dinner.

The Barebells Rule

Emergency backup, not daily default. If it's 4pm and you've eaten nothing else — eat the bar. One bar is always better than no protein. They are not a meal replacement for someone training 4× a week.

Become The New · Heather Hill · Personal Protocol · May 2026

This plan is personalized. It is not medical advice.