JAHBRIA WORKOUT PLAN

Your Personal Fitness Journey

Goal

185 → 150 lb

March

2026

Sun
Mon
Tue
Wed
Thu
Fri
Sat
Gym Day
Active Recovery
✓ Completed
REST

Rest & Recharge

Full rest day — meal prep + mindset

All day

MIN

RestRecoveryMeal Prep

🌿 Sunday is sacred. Your muscles grow on rest days — not gym days. Use this time to meal prep for the week, foam roll if you're sore, and mentally reset. A 20-min gentle walk is fine if you feel like it, but no structured exercise.

Warm-Up

N/A

Cool-Down

N/A

Foam Rolling (Optional)

Foam Rolling (Optional)

Full Body Recovery · Foam Roller

1 sets10–15 minRest: N/A

Roll quads, hamstrings, glutes, and upper back (foam roller). Spend extra time on any tight spots. This speeds up recovery and reduces soreness going into Monday.

Gentle Walk (Optional)

Gentle Walk (Optional)

Active Recovery · None

1 sets20–30 minRest: N/A

Only if you feel like it. Keep it easy — this is a stroll, not a workout. Great for mental clarity and contributes to your step count.

FASTING

12h 12m until noon

Fast: 7 PM – 12 PM · 17 hrs

Nutrition · IF 7PM–12PM

View 7-Day Meal Plan

Eat 12 PM–7 PM · 1,893 kcal · 150g protein · Guac 🥑

🥗

Progress Tracker

Weight Log

Track 185 → 150 lb · Chart · Milestones

⚖️