Lean Mass Protocol

Key Numbers

Daily Targets

Calories1850~500 deficit

Protein180g720 kcal

Carbs165g660 kcal

Fat52g468 kcal

TDEE2350kcal/day

Timeline20W~5 months

Protein180g · 39%

Carbohydrates165g · 36%

Fat52g · 25%

Total Daily Calories

TDEE 2,350 − 500 deficit

1848

Navigate

Sections

→ Meal Plan

7-day meal plan with macros · 5 meals/day · meat 2 days only

→ Exercise Protocol

3 strength days · Zone 2 cardio · HIIT · weekly schedule

→ Recipes

6 key recipes with step-by-step instructions and macros

→ Grocery Lists

Sun–Wed and Thu–Sat · sorted by store · tap to check off

→ Local Providers

PT clinics and sports massage near Central Park, Denver

20-Week Progression

Timeline

01Weeks 1–5 · Foundation

Establish habits. Learn the lifts. Zone 2 cardio 2×/week. 3 strength days. Expected loss: 4–5 lbs fat. No HIIT until Week 3.

02Weeks 6–10 · Build

Progressive overload (+5 lbs/week lower, +2.5 upper). Add HIIT. Zone 2 to 150 min/week. Expected loss: 5–6 lbs fat.

03Weeks 11–16 · Grind

Plateau management. Calorie cycle: 1,650 rest days / 1,950 training days. Expected loss: 5–6 lbs. Reassess at Week 14.

04Weeks 17–20 · Finish

Final push to 10% BF. Tighten diet. Prioritize sleep + recovery. Final weigh-in + DEXA scan for accurate BF% measurement.

Practical Notes

Key Principles

Supplements (Optional)

Whey Isolate — fill protein gaps (with meals)
Casein Protein — pre-bed, slow-digesting
Creatine Monohydrate — 5g/day. Most evidence-backed supplement for muscle retention
Vitamin D3 + K2 — 2,000–5,000 IU (critical at 52)
Magnesium Glycinate — 300mg before bed
Omega-3s — 2g EPA/DHA if fish intake is low
Zinc — supports testosterone

Recovery & Sleep

At 52, recovery is the limiting factor — not the workouts.

Sleep: 7–9 hrs non-negotiable
Protein timing: 30–40g per meal across 4–5 meals
Deload: Every 6 weeks at 50% volume
Stress: Cortisol drives abdominal fat storage
Track: Daily weigh-in (7-day average), waist weekly

Non-Meat Protein Sources

Greek yogurt (0%) — 17g/100g
Skyr — 11g/100g
Cottage cheese — 11g/100g
Firm tofu — 8–17g/100g
Tempeh — 19g/100g
Edamame — 11g/100g
Lentils (cooked) — 9g/100g
Egg whites — 11g/100g
Shrimp — 24g/100g

Days

Select Day

07:00 · Breakfast420 kcal

Greek Yogurt Power Bowl

200g 0% Greek yogurt · 40g oats (dry) · 1 scoop whey isolate · 80g blueberries · 10g chia seeds · 5g honey

P 52gC 45gF 6g

12:30 · Lunch480 kcal

Lentil & Roasted Veggie Bowl

180g cooked green lentils · 150g roasted sweet potato · 100g roasted broccoli · 30g feta · 1 tbsp olive oil · lemon + cumin dressing

P 28gC 62gF 12g

16:00 · Pre-Workout220 kcal

Cottage Cheese + Rice Cakes

150g low-fat cottage cheese · 3 plain rice cakes · 1 medium banana

P 26gC 30gF 2g

19:30 · Dinner480 kcal

Miso-Glazed Tofu + Soba

200g firm tofu · 80g dry soba noodles · 200g bok choy · miso-ginger glaze

P 36gC 52gF 14g

21:00 · Evening150 kcal

Casein or Skyr

150g Skyr or 1 scoop casein · optional 10g almonds

P 24gC 8gF 4g

07:00 · Breakfast400 kcal

Egg White Scramble + Toast

6 egg whites + 1 whole egg · 2 slices Ezekiel bread · 1 cup spinach · 1 tbsp olive oil · salsa

P 40gC 35gF 10g

12:30 · Lunch500 kcal

Tuna Nicoise Bowl

130g canned tuna · 2 boiled eggs · 100g green beans · 80g cherry tomatoes · 1 tbsp olive oil + Dijon · 60g cooked quinoa

P 52gC 28gF 18g

15:30 · Snack180 kcal

Edamame + Miso Broth

150g shelled edamame (steamed) · 240ml miso broth · pinch red pepper flakes

P 18gC 14gF 6g

19:00 · Dinner520 kcal

Black Bean Tacos (×2) + Slaw

200g black beans · 2 corn tortillas · 100g red cabbage slaw · 50g avocado · Greek yogurt · lime + cilantro + jalapeño

P 28gC 68gF 14g

21:00 · Evening150 kcal

Skyr + Walnuts

150g plain Skyr · 10g walnuts

P 22gC 8gF 7g

07:00 · Breakfast420 kcal

Protein Pancakes

2 scoops whey + 2 eggs + 60g oats + 100g banana — blend, cook · top with 80g berries + 10g maple syrup

P 54gC 40gF 8g

12:30 · Lunch460 kcal

Salmon + Barley Salad

130g canned wild salmon · 80g cooked pearl barley · 100g cucumber · 50g red onion · 1 tbsp capers · dill-lemon dressing

P 38gC 42gF 16g

16:00 · Pre-Workout200 kcal

Whey Shake + Apple

1 scoop whey isolate in 300ml water · 1 medium apple

P 26gC 28gF 1g

19:30 · Dinner480 kcal

Chickpea Tikka Masala

200g chickpeas · 200g crushed tomatoes · 30g Greek yogurt · garam masala + cumin + turmeric · 80g cooked brown rice + spinach

P 26gC 72gF 8g

21:00 · Evening150 kcal

Casein Shake

1 scoop casein in 250ml water · 5g peanut butter

P 28gC 6gF 5g

07:00 · Breakfast400 kcal

Overnight Oats + Protein

50g oats + 180g Greek yogurt + 1 scoop whey + 100ml almond milk + 15g almond butter — prep night before · top with 60g strawberries

P 50gC 38gF 9g

12:30 · Lunch500 kcal

White Bean & Kale Soup + Rye

200g cannellini beans · 100g kale · 1 carrot · garlic · 500ml veg broth · rosemary + thyme · 1 slice rye bread · nutritional yeast

P 30gC 68gF 6g

15:30 · Snack200 kcal

Shrimp Skewer + Hummus

120g cooked shrimp · 60g hummus · celery + cucumber sticks

P 28gC 12gF 7g

19:00 · Dinner490 kcal

Tofu Fried Rice

180g extra-firm tofu · 150g cooked cold brown rice · 2 eggs · 100g frozen peas + carrots · soy sauce · sesame oil · scallions

P 36gC 52gF 14g

21:00 · Evening150 kcal

Skyr

150g plain Skyr · 10g pumpkin seeds

P 22gC 8gF 6g

07:00 · Breakfast420 kcal

Greek Yogurt Power Bowl

200g 0% Greek yogurt · 40g oats · 1 scoop whey isolate · 80g blueberries · 10g chia seeds · 5g honey

P 52gC 45gF 6g

12:30 · Lunch500 kcal

Shrimp + Farro Grain Bowl

150g cooked shrimp · 80g cooked farro · 150g roasted zucchini + red pepper · 30g feta · lemon-herb dressing

P 42gC 52gF 12g

16:00 · Pre-Workout200 kcal

Cottage Cheese + Pineapple

150g low-fat cottage cheese · 100g pineapple chunks

P 24gC 22gF 2g

19:30 · Dinner480 kcal

Sesame Noodles + Edamame

80g soba noodles · 120g shelled edamame · tahini + soy + rice vinegar + sesame oil · cucumber julienne · 15g crushed peanuts

P 32gC 56gF 14g

21:00 · Evening150 kcal

Casein Shake

1 scoop casein · 250ml unsweetened almond milk

P 26gC 6gF 4g

🥩 Meat Day 1 of 2

08:00 · Breakfast450 kcal

Turkey & Egg Scramble

100g ground turkey (93% lean) · 2 whole eggs + 2 whites · 1 slice whole wheat toast · 100g spinach · salsa

P 52gC 22gF 16g

13:00 · Lunch480 kcal

Chicken Quinoa Bowl

150g grilled chicken breast · 80g cooked quinoa · 200g roasted veg · 1 tbsp olive oil · 30g tzatziki

P 54gC 42gF 10g

16:00 · Snack180 kcal

Whey Shake + Banana

1 scoop whey isolate · 200ml water · 1 medium banana

P 28gC 28gF 1g

19:00 · Dinner490 kcal

Lean Beef Stir-Fry

150g lean beef sirloin (thinly sliced) · 200g mixed veg (snap peas, bok choy, mushrooms) · 80g cooked jasmine rice · soy-ginger sauce

P 44gC 48gF 12g

21:00 · Evening150 kcal

Skyr

150g plain Skyr · 10g mixed seeds

P 22gC 8gF 6g

🥩 Meat Day 2 of 2

08:30 · Breakfast400 kcal

Smoked Salmon + Eggs

80g smoked salmon · 2 whole eggs (poached) · 1 slice rye bread · 20g light cream cheese · capers + red onion + cucumber

P 42gC 22gF 16g

13:00 · Lunch520 kcal

Baked Salmon + Roasted Potatoes

180g Atlantic salmon fillet · 200g baby potatoes (roasted) · 150g asparagus · lemon-herb butter (5g) · dill

P 50gC 38gF 18g

16:00 · Snack180 kcal

Cottage Cheese + Apple

150g low-fat cottage cheese · 1 medium apple · cinnamon

P 22gC 26gF 2g

19:00 · Dinner460 kcal

Egg Fried Rice

3 whole eggs · 150g cooked brown rice · 100g frozen peas + corn · 50g edamame · soy sauce · sesame oil · scallions + chili flakes

P 28gC 56gF 14g

21:00 · Evening150 kcal

Casein Shake

1 scoop casein · 250ml unsweetened almond milk

P 26gC 6gF 4g

Daily Nutrition

Macro Guide

Protein 180g / 720 kcal / 39%
Target 1.1–1.2g per lb of bodyweight. Distribute across 4–5 meals at 30–40g each. This is the most important number to hit daily.

Carbs 165g / 660 kcal / 36%
Front-load to morning and pre/post-workout windows. Cut back on rest days if plateauing.

Fat 52g / 468 kcal / 25%
Kept moderate to support testosterone at 52. Don't go lower than 40g — hormonal floor.

Meat Rule
Saturday and Sunday only. Fish (tuna, salmon, shrimp) counts as a separate category and can appear any day.

Fiber Target
35g minimum per day. Lentils, beans, oats, and vegetables cover this naturally.

Hydration
3–3.5L water daily. Add electrolytes on training days.

Calorie Cycling (Weeks 11–16)
Rest days: 1,650 kcal · Training days: 1,950 kcal
Keep protein constant at 180g. Adjust carbs up or down.

MonUpper Body A

TueZone 2 · 45 min

WedLower Body A

ThuHIIT + Core

FriUpper Body B

SatZone 2 · 60 min

SunActive Recovery

Monday · Upper Body A (Push Focus) · ~55 min

Exercise	Sets × Reps	Rest	Notes
Flat Bench Press (BB or DB)	4 × 6–8	90s	RPE 8, progressive overload weekly
Incline DB Press	3 × 8–10	75s	Control eccentric 3 sec
Cable Lateral Raise	3 × 12–15	60s	Light, strict form
Overhead Press (BB or DB)	3 × 8–10	75s	Seated OK if lower back issues
Cable Tricep Pushdown	3 × 12–15	60s	Superset w/ laterals optional
Face Pulls	3 × 15	45s	Rotator cuff health — non-optional

Wednesday · Lower Body A (Quad Focus) · ~55 min

Exercise	Sets × Reps	Rest	Notes
Back Squat (or Goblet Squat)	4 × 6–8	2 min	Depth to parallel minimum
Leg Press	3 × 10–12	90s	High foot = more glute
Bulgarian Split Squat	3 × 8 ea	75s	Bodyweight first, then load
Leg Extension	3 × 12–15	60s	Knee health permitting
Standing Calf Raise	4 × 15–20	45s	Full range of motion
Plank	3 × 45 sec	30s	Brace hard, don't hold breath

Friday · Upper Body B (Pull Focus) · ~55 min

Exercise	Sets × Reps	Rest	Notes
Pull-Up or Lat Pulldown	4 × 6–8	90s	Full hang, controlled descent
Seated Cable Row	3 × 8–10	75s	Chest up, row to lower sternum
Single-Arm DB Row	3 × 10 ea	60s	Heavy; brace on bench
Rear Delt Fly (Cable or DB)	3 × 12–15	60s	Slow — mind-muscle
EZ-Bar Curl	3 × 10–12	60s	No swinging
Dead Bug	3 × 8 ea	30s	Lumbar flat throughout

Tuesday & Saturday · Zone 2 Cardio

Parameter	Target
Heart Rate Zone	Zone 2 · 60–70% HRmax
Target HR (age 52)	101–119 bpm (HRmax ≈ 168)
Tuesday	45 minutes
Saturday	60 minutes
Modality	Walk / cycling / elliptical / rowing
Talk Test	Full sentences — conversational pace
Weekly Total	105 min → build to 150 min by Week 8

Zone 2 is the highest-ROI tool for fat oxidation and mitochondrial density at 52. Nasal breathing only is a useful proxy for staying in zone. Add 5 min every 2 weeks.

Thursday · HIIT + Core · 35 min total

Block	Protocol	Zone	Duration
Warm-Up	Light jog or bike	Zone 1	5 min
HIIT Work	8 rounds: 30s all-out / 90s walk	Zone 4–5	16 min
Cool-Down	Walk	Zone 1	4 min
Core Block	Circuit below × 2 rounds	—	10 min

Core Circuit (2 rounds, 30s each, 10s transition)

Dead Bug	30 sec	Control breathing
Side Plank (L)	30 sec	Hip up throughout
Side Plank (R)	30 sec
Bird Dog	30 sec	Slow and deliberate
Hollow Body Hold	30 sec	Spine neutral

Sunday · Active Recovery

30–45 min walk outdoors	Zone 1
10 min mobility / yoga flow	Hip flexors, thoracic, hamstrings
Optional: foam roll	Quads, IT band, upper back

Optional Lower B (Weeks 5+) · Hinge Focus

Exercise	Sets × Reps	Rest	Notes
Romanian Deadlift (DB or BB)	4 × 8	90s	Hip-hinge, hamstring stretch
Sumo Deadlift	3 × 5	2 min	Add when form is solid
Glute Bridge / Hip Thrust	3 × 12–15	60s	3 sec squeeze at top
Hamstring Curl (Machine)	3 × 12	60s	Single leg if possible
Seated Calf Raise	4 × 15	45s	Heavy + full ROM

Miso-Glazed Tofu

Prep: Press 200g firm tofu 20 min under weight. Cut into 2cm cubes.
Glaze: 1 tbsp white miso + 1 tsp rice vinegar + 1 tsp sesame oil + 1 tsp grated ginger + 1 tsp honey. Mix.
Cook: Preheat oven 425°F. Toss tofu in half the glaze. Bake 25 min, flip once. Brush rest of glaze last 5 min.
Serve: Over 80g dry soba (boiled 6 min, rinsed cold) with steamed bok choy.

P 36gC 52gF 14g480 kcal

Chickpea Tikka Masala

Base: Sauté 1 diced onion in 1 tsp olive oil. Add 3 garlic cloves + 1 tbsp grated ginger (2 min).
Spices: 1 tsp garam masala, 1 tsp cumin, ½ tsp coriander, ½ tsp turmeric, ¼ tsp cayenne. Toast 60 sec.
Simmer: Add 200g crushed tomatoes + 200g drained chickpeas + 100ml water. Simmer 15 min.
Finish: Off heat, stir in 2 tbsp Greek yogurt. Serve over 80g brown rice + spinach.

P 26gC 72gF 8g480 kcal

Protein Pancakes

Batter: Blend 2 scoops whey isolate + 2 whole eggs + 60g rolled oats + 1 ripe banana (100g) + 80ml water. Rest 2 min.
Cook: Medium-low heat. Cooking spray. Pour ~¼ cup per pancake. 2–3 min per side until edges set.
Top: 80g mixed berries + 10g real maple syrup. Makes ~6 pancakes.

P 54gC 40gF 8g420 kcal

Lentil & Roasted Veg Bowl

Lentils: Simmer 200g dry green lentils in 600ml veg broth + bay leaf, 20 min. Drain.
Veg: Cube 200g sweet potato + 150g broccoli. Toss ½ tbsp olive oil + cumin + salt. Roast 425°F 25 min.
Dressing: 1 tbsp olive oil + juice of 1 lemon + ½ tsp cumin + salt + pepper.
Assemble: Lentils + roasted veg + dressing + 30g crumbled feta.

P 28gC 62gF 12g480 kcal

Black Bean Tacos

Beans: Drain + rinse 200g canned black beans. Heat in pan with ½ tsp cumin + ½ tsp smoked paprika + salt. Mash lightly.
Slaw: Shred 100g red cabbage + 1 tbsp lime juice + pinch salt. Sit 5 min.
Assemble (2 tacos): Warm 2 corn tortillas. Layer beans + slaw + 50g avocado + 2 tbsp Greek yogurt + lime + cilantro + jalapeño.

P 28gC 68gF 14g520 kcal

Tofu Fried Rice

Key: Use cold day-old rice for best texture.
Tofu: Pat dry 180g extra-firm tofu. Cube. Pan-fry in 1 tsp sesame oil until golden, ~6 min. Set aside.
Fry: Same pan. Add 100g frozen peas/carrots. Add rice, flatten, sear 2 min. Push aside, scramble 2 eggs. Fold together with soy sauce.
Finish: Return tofu. Top with scallions.

P 36gC 52gF 14g490 kcal

● Costco ● Asian Market ● Trader Joe's ● Sprouts ● King Soopers ● Myprotein.com

Sunday – Wednesday

0 of 0 items

● Costco

0% Greek yogurt800g

Low-fat cottage cheese300g

Eggs (whole)12

Canned wild salmon130g can

Edamame (shelled, frozen)300g

Rolled oats400g

Brown rice300g dry

Quinoa80g dry

Olive oil1 bottle

Peanut butter1 jar

Almond butter1 small jar

Walnuts30g

Mixed seeds (pumpkin, sunflower)50g

Chia seeds50g

Unsweetened almond milk500ml

● Asian Market (H Mart or similar)

Firm tofu400g (2 blocks)

Extra-firm tofu180g (1 block)

Soba noodles160g

White miso paste1 tub

Low-sodium soy sauce1 bottle

Rice vinegar1 bottle

Sesame oil (toasted)1 small bottle

Bok choy400g

Fresh ginger root1 knob

● Trader Joe's

Skyr (plain)450g

Smoked salmon80g

Egg whites (carton)500ml

Feta cheese60g

Blueberries160g

Ezekiel bread1 loaf

Corn tortillas1 pack

Plain rice cakes1 pack

Tahini1 jar

Honey1 small jar

Capers1 small jar

Crushed peanuts30g

● Sprouts (bulk bins)

Green lentils (dry)200g

Pearl barley (dry)80g

Nutritional yeastsmall bag

Cumin (ground)1 jar

Garam masala1 jar

Ground coriander1 jar

Turmeric1 jar

Cayenne pepper1 jar

Smoked paprika1 jar

Red chili flakes1 jar

Dried rosemary1 jar

Dried thyme1 jar

Bay leaves1 pack

Cinnamon (ground)1 jar

● King Soopers

Banana3 medium

Strawberries60g

Apple1 medium

Lemon3

Lime2

Sweet potato350g

Broccoli250g

Spinach300g bag

Kale100g

Cucumber1 large

Red onion1 medium

Yellow onion1 large

Garlic1 head

Carrot1

Scallions / green onions1 bunch

Fresh cilantro1 bunch

Fresh dill1 bunch

Canned black beans1 × 400g can

Canned chickpeas1 × 400g can

Canned cannellini beans1 × 400g can

Crushed tomatoes (canned)1 × 400g can

Vegetable broth1L carton

Rye bread1 loaf

Salsa1 jar

Hot sauce1 bottle

Maple syrup (real)1 small bottle

Cooking spray (olive oil)1 can

Salt & black pepper—

● Online — Myprotein.com

Whey isolate protein powder1 bag

Casein protein powder1 bag

Thursday – Saturday

0 of 0 items

● Costco

0% Greek yogurt500g

Low-fat cottage cheese300g

Eggs (whole)10

Cooked shrimp (peeled, frozen)270g

Chicken breast150g

Edamame (shelled, frozen)270g

Frozen peas & carrots mix200g

Frozen corn50g

Brown rice300g dry

Quinoa80g dry

Pumpkin seeds10g

● Asian Market (H Mart or similar)

Extra-firm tofu180g (1 block)

Soba noodles80g

Bok choy200g

Snap peas100g

Mushrooms100g

Fresh ginger rootsmall knob

Jasmine rice80g dry

● Trader Joe's

Skyr (plain)300g

Atlantic salmon fillet180g

Feta cheese30g

Hummus (store-bought)60g

Avocado1

Farro80g dry

Whole wheat bread1 loaf

Dijon mustard1 small jar

Tzatziki30g

Unsweetened almond milk500ml

● Sprouts (bulk bins)

Canned cannellini beans1 × 400g can

Rolled oats50g

● King Soopers

Ground turkey (93% lean)100g

Lean beef sirloin150g

Banana1 medium

Apple1 medium

Pineapple chunks100g

Lemon2

Lime1

Asparagus150g

Baby potatoes200g

Zucchini150g

Red bell pepper1 large

Red cabbage100g

Cucumber1

Celery2 stalks

Spinach200g bag

Broccoli200g

Yellow onion1 large

Garlic1 head

Scallions1 bunch

Fresh dill1 small bunch

Jalapeño1

Vegetable broth500ml

Unsalted buttersmall amount

Rye bread (or carry over)1 loaf

Rice cakes (or carry over)1 pack

Corn tortillas (or carry over)1 pack

● Online — Myprotein.com

Whey isolate (check stock)—

Casein protein (check stock)—

Physical Therapy — Top Picks

Rocky Mountain Spine & Sport PT

Physical Therapy · ⭐ 4.9 (99 reviews)

Address: 3700 Quebec St Unit 102, Denver 80207
Hours: Mon–Fri 7am–6pm
Ask for: Amy Wenzel DPT, OCS, COMT — the OCS credential is the sports/ortho specialist designation you want. Bill is also highly rated for rotator cuff and knee.
Why: Denver Central Park location. Highest-rated clinic near you with the right credentials. Start here.

(720) 330-2750

Intermountain Health — Central Park PT

Physical Therapy · ⭐ 5.0 (9 reviews)

Address: 2807 Roslyn St, Denver 80238
Hours: Mon–Fri 7am–5pm
Ask for: Marissa (highly rated in reviews)
Why: Literally in your neighborhood. Most convenient option if you want walkable access.

(303) 403-6400

The Point Sports Medicine & Rehab

Sports Medicine · ⭐ 5.0 (7 reviews)

Address: 6900 E 47th Ave Dr, Denver 80216
Hours: Mon–Fri 8am–5pm
Ask for: Brooke, Dustin, or Christina
Why: True sports medicine orientation, not a standard rehab mill. Good for movement screen and injury prevention.

(303) 920-1200

UCHealth PT — Central Park

Physical Therapy · ⭐ 4.4 (42 reviews)

Address: 3055 Roslyn St Suite 110, Denver 80238
Hours: Mon–Fri 6:30am–6pm · Sat 7:30am–4:30pm
Ask for: Caleb (ankle/foot specialist per reviews)
Why: All DPTs. Only option with Saturday hours. Note: new patients can be 4–6 weeks out.

(720) 848-2000

Sports Massage — Top Picks

Mike Pomerantz LMT

Sports Massage · ⭐ 5.0 (11 reviews)

Address: 7505 E 35th Ave #302, Denver 80238
Hours: Mon–Wed 9am–6pm · Fri 9am–2pm
Why: Right in Central Park — closest option to you. Root-cause approach: fascia release, cupping, joint pain, stretching. Reviewers specifically mention shoulder and knee work. Book every 2–3 weeks.

(720) 515-2363

Angela's BodyWork

Integrative Massage · ⭐ 5.0 (32 reviews)

Address: 1200 Verbena St, Denver 80220
Hours: Wed–Sun (varies)
Why: Just south of Central Park. Deep tissue + integrative. One reviewer: "helped me recover faster in 6 weeks than PT in 3 months." Strong for stubborn connective tissue issues.

(303) 918-2909

Satsang Sports Massage / Rolfing

Myofascial Release · Rolfing · ⭐ 4.8 (114 reviews)

Address: 2121 S Oneida St #312, Denver 80224
Hours: Mon/Tue/Thu 3–9pm · Fri 10am–7pm · Sat–Sun afternoons
Why: Worth the drive south. Spencer and Sean Fox both singled out by endurance athletes. Myofascial release and Rolfing are particularly good for connective tissue health at 52.

(720) 472-8825

Recommended Sequence Start with Rocky Mountain Spine & Sport for a proactive movement screen before Week 1 begins. Then establish a recurring appointment with Mike Pomerantz every 2–3 weeks once you're into training. Schedule massage the day after a heavy session, not the day before.