back + knee — these never appear, don't freelance them in
Squats · deadlifts · any bent-over lift
Cable crunches / loaded spinal flexion
Deep knee bend · impact · running
Sharp pain = exercise is out. Flag it, it gets subbed.
every day swap ⇄ for variety, macros hold
PEPSI MAX
0 kcal
Free all day. Last can ~6pm — protect sleep, sleep protects the cut.
DINNER — SHAE'S LEG
~480 kcal ~55g P
Palm-and-a-half of meat / chicken / fish (~200g cooked)
Plenty of veg · go easy on the carb side of the plate
Easy on oil + creamy sauces
SUPER CUT week (5–10 Sep): protein + veg only, zero rice/pasta/potato
PM SHAKE
120 kcal · 24g P
1 scoop whey in water, every evening — non-negotiable, it's what holds 195g protein.
HARD RULES
No liquid calories (milk in Weetbix + Pepsi Max exempt)
Weekends identical to weekdays
Training doesn't "earn" food — deficit already counts it
batch prep resets weekly
WEEK
descent path 104 → 93
This wk avg
—
Wk change
—
Lost total
—
the grind one box = one day
partial full day today
Rules of the scale: weigh daily, judge the weekly average only. Week 1 drops fast (water) — enjoy it, don't extrapolate it. After that ~1kg/week is on-path.
copies everything — paste into Notes now and then
today's set front · side · back
Same spot, same light, same time of day — that's what makes them comparable. Photos back up to the cloud automatically now (they're still not in the text backup); snap in the Camera app first if you also want them in your camera roll.