Home/What you receive
What you actually receive
Buying written work is buying something you cannot see first. So these are two real documents, anonymised, with the same structure, the same level of detail, the same reasoning. Free to read, nothing to enter.
Names, dates and figures are invented. Everything else is how the work is actually done: built from bloodwork and a training schedule, with the reasoning written next to each decision rather than left for you to guess at.
- A fixed daily base, and a layer that moves with the training load
- Hard days, moderate days and rest days built separately
- The interactions that decide whether a product works at all: iron against zinc, iron with vitamin C, why coffee has to wait
- A review point with target blood values, not "see how you feel"
- A section on what the protocol deliberately does not include, and why
- Seven full days, every meal, with portions set to body weight and load
- The iron rules first, because absorption matters more than the totals
- A shopping list for the week
- How to keep it running into week four, which is where most plans die
What these are not
They are not the whole deliverable. A real plan is longer, and it is built around one athlete: their bloodwork, their weigh-in date and format, their training schedule, their testing obligations. Portions and products in these samples belong to a fictional person and do not transfer.
They are also not a template you can fill in yourself, and that is why the review point in the protocol exists at all. Half the decisions in that document depend on things only an individual assessment can answer, and where medical markers are involved, those are read by a physician rather than by me.
What they do show
Whether the reasoning is written down or hidden. Whether the numbers have a source. Whether the person writing it treats anti-doping as part of the job or as someone else's problem.
You can judge all three from these two files, before spending anything.
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Oleksandr Foka — sports nutritionist. Questions: fokaoleksandr@gmail.com
Sample documents. Educational material, not medical treatment. For adults 18+. Portions, products and target values in these files belong to fictional athletes and are not transferable. Nothing here replaces care from a physician or a qualified dietitian.