Build a strong, athletic body without losing your speed.
Garlic, turmeric + black pepper, rosemary, oregano, basil, cilantro.
3 meals + 1 smoothie. Each main meal: 6–8 oz protein + 1.5–2 cups carbs + vegetables + a calorie-dense fat.
Smoothie: banana + Greek yogurt + almond milk + protein powder + berries + honey. Add spinach if you want.
Push-ups • Pull-ups/inverted rows • Dips • Pike push-ups • Hollow hold
Bulgarian split squats • Single-leg RDL • Calf raises • Squat jumps • Dead bug
Pull-ups • Push-ups/dips • Reverse lunges • Hip thrust/glute bridge • Hanging knee raises
Keep most sets 1–2 reps from failure. Progress reps, leverage, or added weight gradually.
Tuesday/Saturday: shooting, ball handling, defensive slides, short accelerations and a small amount of jumping. Keep conditioning controlled because your pool job already adds workload.
Pray • breathe slowly • set one intention for the day • read a short passage from your chosen faith tradition.
Pray • review what went well • identify one thing to improve tomorrow • put the phone down and sleep.
Take a low-stimulation block for prayer, reflection, planning and recovery.
Goal: 150 lb
Aim for roughly 0.25–0.5 lb per week. If your average weight isn't moving after 2–3 weeks, add about 200–300 calories per day.