Train the same body part twice in a day, heavy weight at first session, volume and muscle damage at the second; do that for your whole body twice over ten days and then back off with a low volume, high intensity, all-out five days (3 workout total) phase.

Cycle my carbs aggressively, eat 1-2gms protein/lb bodyweight depending upon carb intake.

Stop superfluous cardio training like my beach runs and limit it to “gentle” easy cardio for mind more than body, such as easy cycle rides and swimming.