Phase 3 - Recovery & Supplementation
Optimizing your systems to support strength and recovery.
Whether you’re in a strength-building phase or deep into a cut, how well you recover determines how far you go — and how long you can keep going.
This protocol is meant to run in parallel with everything else you’ve seen so far.
It doesn’t replace your training — it reinforces it.
Why This Matters:
You don’t build strength during workouts — you build it between them
Progress slows when recovery breaks down
Smart supplementation fills the gaps when food, stress, or sleep fall short
Think of this as the system running quietly in the background, keeping the engine running while the mission plays out.
Priority 1: Sleep
Nothing else matters if sleep is broken.
7–9 hours per night is the goal
Keep a consistent schedule — same time to bed, same time up
Shut down screens 60 minutes before bed
Use magnesium glycinate (not citrate) to support relaxation
Train hard enough to earn your sleep — but don’t overreach
If your sleep improves, your recovery, strength, fat loss, and focus will follow.
Priority 2: Nutrient Timing & Hydration
Protein: Hit your target (0.8–1g per pound of bodyweight). Space it throughout the day.
Carbs: Front-load around workouts if cutting. Stay consistent if building.
Water: 80–120 oz per day depending on your size, sweat output, and training.
Add electrolytes if you’re training fasted, cutting, or in the heat.
Priority 3: Movement-Based Recovery
Mobility drills, light cardio, and breathing work help reset your nervous system
Incorporate low-intensity work 1–2x/week (walks, rucking, easy bike rides)
Foam rolling and active stretching are tools — not rituals. Use them when needed.
Recovery isn’t just about rest — it’s about intelligent movement when your system needs to reset.
Supplementation: The Essentials
You don’t need a shelf full of products. You need a few tools used consistently.
Protein Powder – convenient, not essential. Helps hit daily intake.
Creatine Monohydrate – 5g daily, no need to cycle. Supports strength and muscle retention.
Magnesium Glycinate – aids sleep, recovery, and stress management.
Electrolytes – sodium, potassium, magnesium — especially if sweating heavily or cutting calories.
Omega-3s / Joint Support – reduce inflammation, support soft tissue health. Especially useful if lifting heavy 4–5x/week.
Avoid anything promising “shredded” in 10 days.
The supplements that work are the ones that support your system, not sell you shortcuts.
Keep This in Place. Always.
This protocol doesn’t start or end. It runs underneath every phase:
During strength-building? It supports muscle growth and lifts.
During cutting? It protects lean mass and reduces burnout.
During recovery? It accelerates the rebuild.
If you want long-term progress — without breakdown — this is how you do it.
Paid subscribers will receive a Supplement Stack Breakdown and Recovery Protocol Checklist — including dosage guides, scheduling tips, and brand recommendations tailored to the training demands.
Stay sharp. Stay supported.
— Bruce Wayne Fitness
