200P / 175C / 55F

No desserts/fried food/alcohol/red meat

3L of water daily

25-45 min of HIIT 3x/week in a hoodie

25 min of weight training 2x/week in a hoodie

15 min of yoga 3x/week

PT test-specific workouts 2x/week

40 min of intentional movement daily

8K steps daily

At least 6 hours of sleep

3-month deficit; 6-week maintenance