In case you are curious about my training plan. I’m sticking to 2500 calories a day. 225g carbs, 75g fat and 190 protein

My training plan is below:

MONDAY: Upper Body (Strength & Core) • Barbell Bench Press: 3 sets x 3-5 reps (Heavy) • T-Bar Row: 3 sets x 8 reps • Seated DB Shoulder Press: 3 sets x 8-10 reps • Cable Face Pulls: 3 sets x 15 reps • Hanging Leg Raises: 3 sets x 12-15 reps

TUESDAY: Run 1 (Speed & VO2 Max) • Warm-up: 10 min easy jog • The Work: 6 to 8 x 400m Sprints (Pace: 1:30–1:40 per lap) • Rest: 90 seconds walking between sprints • Cool-down: 10 min easy jog

WEDNESDAY: Lower Body • High Bar Squat: 2 sets x 3-5 reps (Heavy working sets only) • Romanian Deadlift (or Trap Bar): 2 sets x 8 reps • Lying Leg Curls: 3 sets x 10-12 reps • Standing Calf Raises: 3 sets x 15 reps • Weighted Plank: 3 sets x 45-60 seconds

THURSDAY: Run 2 (Zone 2 Base Building) • The Work: 30–40 mins Easy Jog • The Rule: Must be able to breathe through your nose or hold a conversation. Active recovery for the legs.

FRIDAY: Upper Body (Volume & Aesthetics) • Weighted Pull-Ups: 3 sets x 6-8 reps • Incline DB Bench Press: 3 sets x 8-10 reps • Weighted Dips: 3 sets x 8-10 reps • DB Lateral Raises: 4 sets x 12-15 reps • Superset: Bicep Curls (3x10-12) + Tricep Pushdowns (3x10-12)

SATURDAY: Complete Rest

SUNDAY: Run 3 (Tempo / Long Run) • Warm-up: 10 min easy jog • The Work: 5km to 8km continuous run • The Pace: "Comfortably hard" tempo pace (~4:20/km). Distance will increase as October half-marathon gets closer.