Fitness Plan

Target: June 2026 Blood Draw & Body Recomp

Daily Food

2 cups dry oats
1 banana
3 cups Normandy veggies
3 cups Fairlife fat free milk
½ cup Coffee Mate Zero Sugar French Vanilla creamer
1 can low-sodium chicken stock
1 cup cooked white rice
1 lb H Mart marinated chicken breast
2 cups Great Value fat free milk
¼ cup kimchi
2 tbsp matcha powder
6 NOW Foods psyllium husk capsules

Daily Macros

Macro	Amount	Limit	Status
Calories	~2,280	2,000–2,500	✅
Protein	~182g	—	✅
Carbs	~333g	—	✅
Fat	~34g	—	✅
Saturated fat	~8g	<13g	✅
Fiber (total)	~42g	≥25g	✅
Soluble fiber	~15.5g	10–15g	✅
Total sugar	~82g	—	—
Added sugar	~14g	<25g	✅
Cholesterol	~284mg	<200mg	❌
Sodium	~2,850mg	<2,300mg	⚠️

Daily Cardio

2 hrs under-desk walking pad (zone 2)

PPL Every Other Day

Day	Workout
Push	Bench press 4×8, OHP 3×8, DB incline press 3×10, lateral raises 3×12, tricep overhead extension 3×12
Rest	—
Pull	Barbell rows 4×8, Pull-ups/DB rows 3×10, face pulls 3×15, barbell curls 3×10, hammer curls 3×12
Rest	—
Legs	Squats 4×8, Romanian deadlifts 3×10, Bulgarian split squats 3×10 each, calf raises 4×15
Rest	—
Repeat

June 2026 Estimates

Weight

~183–185 lbs

LDL

~110–125

HDL

~53–58

Visible Abs

Early-Mid 2027

Marathon Ready

Spring 2027

FITNESS PLAN — TARGET: JUNE 2026

═══════════════════════════════
DAILY FOOD
═══════════════════════════════
• 2 cups dry oats
• 1 banana
• 3 cups Normandy veggies
• 3 cups Fairlife fat free milk
• ½ cup Coffee Mate Zero Sugar French Vanilla creamer
• 1 can low-sodium chicken stock
• 1 cup cooked white rice
• 1 lb H Mart marinated chicken breast
• 2 cups Great Value fat free milk
• ¼ cup kimchi
• 2 tbsp matcha powder
• 6 NOW Foods psyllium husk capsules

═══════════════════════════════
DAILY MACROS
═══════════════════════════════
Calories:      ~2,280    (limit 2,000–2,500)  ✅
Protein:       ~182g                           ✅
Carbs:         ~333g                           ✅
Fat:           ~34g                            ✅
Saturated fat: ~8g       (limit <13g)          ✅
Fiber (total): ~42g      (limit ≥25g)          ✅
Soluble fiber: ~15.5g    (target 10–15g)       ✅
Total sugar:   ~82g
Added sugar:   ~14g      (limit <25g)          ✅
Cholesterol:   ~284mg    (limit <200mg)        ❌
Sodium:        ~2,850mg  (limit <2,300mg)      ⚠️

═══════════════════════════════
DAILY CARDIO
═══════════════════════════════
2 hrs under-desk walking pad (zone 2)

═══════════════════════════════
PPL EVERY OTHER DAY
═══════════════════════════════
PUSH: Bench press 4×8, OHP 3×8, DB incline press 3×10, lateral raises 3×12, tricep overhead extension 3×12
REST
PULL: Barbell rows 4×8, Pull-ups/DB rows 3×10, face pulls 3×15, barbell curls 3×10, hammer curls 3×12
REST
LEGS: Squats 4×8, Romanian deadlifts 3×10, Bulgarian split squats 3×10 each, calf raises 4×15
REST
REPEAT

═══════════════════════════════
JUNE 2026 ESTIMATES
═══════════════════════════════
Weight:       ~183–185 lbs
LDL:          ~110–125
HDL:          ~53–58
Visible Abs:  Early-Mid 2027
Marathon:     Spring 2027