Fitness Cockpit

# Your Plan — Week of 22 May 2026 --- ## What the data tells me first You're at **97.1 kg** today. The trend shows you were sitting at 87–89 kg through most of 2024, drifted to 92.6 kg by August 2025, and have added another ~4.5 kg since May 2026. That's roughly **9 kg gained** over the data window, and **zero logged workouts or cardio sessions** on record. I'm not going to sugarcoat that — but I'm also not going to make it dramatic. You know where you are. Let's build from here, honestly and without shortcuts. --- ## Long-term goal (the "why") **85 kg by mid-August 2026** — roughly 12 weeks away. **12.1 kg to lose.** At a realistic 0.75–1 kg/week that's right at the edge of achievable — it requires consistency from *this week*, not next week. The 30 July wedding is a checkpoint: target **~88 kg by 27 July**. Marathon is the horizon beyond that — we'll start building the base now so it doesn't feel like a cold start in September. --- ## Milestones **Checkpoint 1 — Italy beach trip (~early June, ~2 weeks)** Target: **95 kg** Test: morning weigh-in, same conditions **Checkpoint 2 — Wedding week (27 July)** Target: **88 kg** Test: morning weigh-in **Checkpoint 3 — Mid-August (target date)** Target: **85 kg** Test: morning weigh-in + 10 km run under 65 min (base fitness marker) --- ## This week's plan — 22–28 May ### The principle this week You're coming off zero logged activity. The biggest mistake is a heroic Week 1. We're building the habit skeleton — not destroying you. --- **Monday 22 May — Strength (Lower focus)** - Goblet squat 3×12 (moderate weight, focus on depth and control) - Romanian deadlift 3×10 - Walking lunges 2×12 each leg - Plank 3×30 sec - Duration: ~40 min - Goal: establish baseline, note any pain or weakness **Tuesday 23 May — Easy run / walk-run** - 30 min total, conversational pace - If you can't sustain running: run 3 min / walk 2 min, repeat - No pace target — just keep heart rate manageable (you should be able to speak in full sentences) **Wednesday 24 May — Rest or active recovery** - 20–30 min walk only - Assess soreness — if legs are very sore from Monday, keep it a full rest day **Thursday 25 May — Strength (Upper focus)** - Push-up or bench press 3×10 - Dumbbell row 3×12 each side - Shoulder press 3×10 - Lat pulldown or assisted pull-up 3×10 - Duration: ~40 min **Friday 26 May — Easy run** - 35 min, same conversational pace as Tuesday - Small step up from Tuesday — 5 more minutes, nothing more **Saturday 27 May — Long walk or active rest** - 45–60 min walk, ideally outside - This is your recovery and mental reset **Sunday 28 May — Review day** - Weigh in, same morning conditions as today - Log how sessions actually felt (even just a word: good / hard / easy) - Note one thing that worked and one thing to adjust --- ## This week's 5 goals These are yours to own by Sunday: 1. **Complete 4 sessions** (the two strength days + two runs above) — consistency over perfection, even a 25-min version counts 2. **Weigh in every morning** — same time, after bathroom, before food — build the data habit 3. **Sleep: aim for 7 h at least 4 nights** — your current 6.7 h average is hurting fat metabolism and recovery; even 20 extra minutes matters 4. **Eat 3 structured meals per day** — today shows zero logged meals; I'm not asking you to count calories yet, just eat intentionally and at regular times 5. **Log Sunday's weight and how training felt** — one sentence is enough --- ## One honest flag The weight trend and the empty workout log suggest the last few months have been difficult to stay consistent. That's real life — not a moral failure. But 12 kg in 12 weeks is a tight target that leaves zero buffer for "I'll start properly next Monday." This week's sessions are not optional warm-up — they are the plan. You've been at 87 kg before. Your body knows the way. Let's give it the right signals.