Re-entry · Health

Thursday · 30 April

Rest day

No session planned today

Next up: Friday 1 May — Session 2 (strength + 15 min zone-2 cardio).

Today's nutrition target

Calories (rest day)

2000kcal

0 logged · 2000 remaining

Protein floor

170g

0 g logged today

Body

Latest weight

93.3kg

+2.3 kg in 12 days

Target

≤ 91kg

2.3 kg to go

This week

Sun

26

Rest

Mon

27

Rest

Tue

28

Rest

Wed

29

Strength ✓

Thu

30

Rest

Fri

1

Strength

Sat

2

Rest

Floor week — 2 sessions. Next week ramps to 3.

Sessions

Swipe between sessions or tap a date below. Each session shows strength + that day's cardio.

Wed · 29 Apr

✓ Done

Session 1 of week · re-entry · ~30 min strength only

Strength improvised template (not yet supersetted)

Goblet squat4 × 10 18 kg

Deadlift4 × 10 30 kg

Lat pulldown4 × 8 50 kg

Bench press4 × 8 40 kg

Shoulder press4 × 8 12 kg

Going forward: 3 × 6–8 with supersets and a planned cardio finisher.

Cardio finisher planned: 12 min intervals

Skipped — strength-only re-entryResume cardio finisher next session.

Fri · 1 May

▸ Next up

Session 2 of week · ~50 min · strength + cardio

Strength ~35 min · 2 supersets · plank finisher

ASquat × PressAlternate · 60s rest · 3 rounds

Goblet squat3 × 6–8 22 kg↑ +4

Bench press3 × 6–8 42.5 kg↑ +2.5

BHinge × PullAlternate · 60s rest · 3 rounds

Romanian deadlift3 × 6–8 40 kg↑ pattern switch

Lat pulldown3 × 6–8 55 kg↑ +5

Plank or dead bug2 × 30–45s

Cardio finisher ~15 min

Bike or rower · zone-2 steadyConversational pace · nose-breathing · ~120–135 bpm

Mon · 4 May

Following

Session 1 of week 2 · same supersets · ~50 min

Strength progression assumes Friday moves cleanly

ASquat × Press60s · 3 rounds

Goblet squat3 × 6–8 24.5 kg

Bench press3 × 6–8 45 kg

BHinge × Pull60s · 3 rounds

Romanian deadlift3 × 6–8 42.5 kg

Lat pulldown3 × 6–8 60 kg

Plank2 × 30–45s

Cardio finisher ~12 min

Bike intervals · 1 min hard / 1 min easy × 6Hard = breathless · easy = recover · go again.

Progression rules

Clean session: +2.5 kg on squat / RDL / bench, +5 kg on lat pulldown.
Stuck: add 1 rep per set, then add weight next session.
Form breaks or back signals: drop −5 kg and rebuild.
Switch points: goblet → barbell front squat at 30 kg; RDL → conventional DL at 60–70 kg.

Targets

Training day

2200kcal

Rest day

2000kcal

Protein floor

170g

Carbs and fat flexible. Protein is the muscle-preservation lever and softens hunger in deficit. Café-meal estimates carry ±15% portion uncertainty.

Café defaults

Breakfast Eggs + vegetables (shakshuka, omelette, sabich without bread). Greek yogurt + nuts. Avoid pastries, sweet bowls.

Lunch Grilled chicken / beef / fish on a salad. Shawarma in a salad bowl, not a wrap. Avoid wraps, white-bread sandwiches, sugary sides.

Snacks Black coffee. Greek yogurt. Cheese + apple. Jerky. Avoid bakery items, sweet drinks, "just a bite."

Drinks Water. Sparkling water. Black coffee. Plain tea. Avoid Coke, sweet drinks, large juices.

Rule of thumb: visible protein + visible vegetables = probably fine. Mostly bread/pastry/starch = probably not.

Bad-week harm-reduction

Protein anchor at every meal. Eggs, yogurt, jerky. No protein-free meals.
Drop the macro logging. Tracking a bad week invites guilt.
One self-respect meal/day.
Hold the strength floor — 2 sessions, even short ones.

Success markers

What "this phase worked" looks like.

3 strength sessions/week × 4 weeks1 / 12

Weight ≤ 91 kg93.3 today

Lifts ≥ +30% from baselinesession 1

No back flare; spinning easier—

Identity: "in training" again—

Weight trend

Last 8 weeks · pulled from Garmin.

93.3kg +2.3 kg in 12 days

Range 90.4 – 93.5 kg Avg 91.6 kg Span 58 days Target ≤ 91 kg

Higher = more weight. Recent rebound from 91.0 (Apr 18) → 93.3 (today) flags ~12 days of collapse-pattern eating before yesterday's restart.