March Cut — The Final 9 Days
235.4 lb → 229.5 lb | Mar 23 – Mar 31
Non-Negotiables for 9 Days
🍽️
Meals: 2 meals + 1 shake — boring clean
🚫
Alcohol: ZERO — no exceptions
⚖️
Weigh-in: Every morning, same conditions
Banned for 9 Days
Chicken Wings
Rice
Fried Foods
Soy Sauce
Chips / Pretzels
Processed Deli Meat
Pizza
Alcohol
Bread / Pasta
Canned Soups
Daily Recovery Stack (Every Day — No Exceptions)
→
Sauna 25 min
Sweat out sodium
→
Cold Plunge 3 min
Lymphatic flush
→
Red Light 20 min
Reduce inflammation
Training
- Z2/Z3 cardio — 40 min
- Weights — 20 min
- XC ski if trails open
Nutrition
- Shake: whey + spinach + berries
- Meal 1: chicken breast + roast broccoli + avocado
- Meal 2: salmon + asparagus + olive oil
Recovery
- Sauna 25 min
- Cold plunge 3 min
- Red light 20 min
Day 1 — set the tone. Flush the system. No compromises today.
Training
- Z2/Z3 cardio — 45 min
- No weights (rest day)
- Walk or light XC ski
Nutrition
- Shake: whey + almond butter + banana
- Meal 1: turkey breast + kale salad + olive oil
- Meal 2: lean steak + roast zucchini + sweet potato (small)
Recovery
- Sauna 25 min
- Cold plunge 3 min
- Red light 20 min
Water bloat should start dropping. Trust the process — scale will move.
Training
- Z2/Z3 cardio — 40 min
- Weights — 20 min
- Extra: 15 min incline walk
Nutrition
- Shake: whey + spinach + berries
- Meal 1: chicken breast + cauliflower mash + olive oil
- Meal 2: shrimp + roast bell peppers + avocado
Recovery
- Sauna 25 min
- Cold plunge 3 min
- Red light 20 min
Checkpoint — you should be seeing real movement by now. If 233 or below, you're on pace.
Training
- Z2/Z3 cardio — 45 min (morning)
- No weights (rest day)
- Train early — game tonight
Nutrition
- Shake: whey + greens (morning)
- Meal 1: chicken + veggies (pre-game, 5pm)
- At game: WATER ONLY. No nachos, no beer, no arena food.
Recovery
- Sauna + plunge (morning post-train)
- Red light (morning or post-game)
DANGER ZONE — arena food is a sodium bomb. Eat before. Bring a water bottle. One slip here costs you 2-3 lbs of bloat for days.
Training
- Z2/Z3 cardio — 40 min
- Weights — 20 min
- XC ski or long walk
Nutrition
- Shake: whey + almond butter + spinach
- Meal 1: salmon + Brussels sprouts + lemon
- Meal 2: chicken thigh (skinless) + roast veggies
Recovery
- Sauna 25 min
- Cold plunge 3 min
- Red light 20 min
Friday night discipline. No "reward" drinks. You're in the home stretch.
Training
- Hockey game — major burn
- No weights (rest day)
- Optional: XC ski if energy
Nutrition
- Shake: whey + berries (pre-hockey)
- Meal 1: eggs + avocado + spinach
- Meal 2: steak + grilled veggies
Recovery
- Sauna 25 min (post-hockey)
- Cold plunge 3 min
- Red light 20 min
Post-hockey trap: resist the beer/wings with the boys. You're 3 days out. Stay locked in.
Training
- Z2/Z3 cardio — 45 min
- Weights — 20 min
- Long XC ski if possible (60+ min)
Nutrition
- Shake: whey + greens + berries
- Meal 1: chicken + sweet potato (small) + broccoli
- Meal 2: white fish + asparagus + lemon
Recovery
- Sauna 30 min (push it)
- Cold plunge 3 min
- Red light 20 min
Big push day. Long ski + full recovery stack. This is where champions are made.
Training
- Z2/Z3 cardio — 40 min
- No weights (rest day)
- Stay active — walk, move
Nutrition
- Shake: whey + spinach + almond butter
- Meal 1: turkey + roast cauliflower + olive oil
- Meal 2: salmon + green beans + lemon
Recovery
- Sauna 30 min
- Cold plunge 3 min
- Red light 20 min
Penultimate day. Reduce sodium even further — aim for < 1500 mg. Water up to 5L. Let the body flush everything.
Training
- Morning weigh-in FIRST
- Weights — 20 min
- Z2 cardio — 30 min (light)
Nutrition
- Weigh in fasted
- Then: shake + 2 clean meals
- Celebrate with a good steak dinner
Recovery
- Sauna 20 min (pre weigh-in optional)
- Cold plunge
- Red light
229.5 lb — You've Got This
9 days. No salt bombs. No rice. No alcohol. Full recovery stack daily.
Trust the flush. Trust the process. The bloat will break.