🎂 March Notes

BEGIN CUT!!!! (March-May/June)

❌ this was the WORST time to start a cut. Start 3/27

GOAL: ≤128lbs by 6/30 (YOU WILL AP PHASE 7/1-8/31 minimum if not 6/1-8/31)

2/16 - 132.8 (last weight before cut)

3/31 - 133.4 (post vacay)

$Lbs:\; 3Lbs\; 3/2:$Lbs 33/30

CUT DEETS:

m1: coffee protein shake, 1/2 protein bagel w/ V cream cheese, handful berries or half nana

m2: meat, salad, 1/2 sweet tato, fruit snacksx1

m3: 1.5 protein bar (20g P), 1 piece of fruit

(1tbsp pB if can't make it to dinner)

m4: meat, veg, 1/2c whole grians, L&L 1/4 cookie

m5: apple sauce

Changes:

• restaurant strategy: order BAS with meat/eat CHO with m3 if necessary
• drink extra water, extra fruit or protein when hungry
• Add third JR20
• more steps whenever you can! (longer dog walk on weekend?)

CUT WO Prog 3/2:

• Mon -  Lift10*|Zgym**20min/jr20/wd2
• Tues - wd2/JR20/back ext 3x10 #25
• Wed - climb g1
• Thurs - wd2/HSCTs x 12 alt
• Fri - climb g1
• Sat - wd2/row#26 x 10/10
• Sun - L10|Z20/jr20/wd2

*Lifts are 2 compound exercises: Glute, Ham, Quadx2 (3 set instead of 4 this year)

*Finish with quad drop set

**Zgym workouts are a combination of exercises from her workouts (mostly lower, one lower+shoulders/one core for a total of 6 exercises) to be changed every 6 weeks with an order shuffle at the 3 week mark.