DO THIS EVERY MORNING — TRAINING DAYS AND REST DAYS
Stand or sit tall. Exhale fully. Pull your belly button toward your spine as hard as you can and hold for 20 seconds. This is the single best exercise for making your waist look narrower. Do it fasted first thing in the morning for best results.
Lie on your back, arms pointing straight up, knees bent at 90° raised off the floor. Slowly extend your right arm back and left leg out simultaneously. Lower until just above the floor — don't let your back arch at all. Return and repeat the other side. Slow is everything here.
Plank: elbows under shoulders, squeeze glutes and abs simultaneously — don't let hips sag. Hold 30–45 sec. Immediately roll to a side plank, hips stacked, 20 sec each side. Add time each week. When 45 sec feels easy, add a weight plate on your lower back for the plank.
DAILY HABITS — CHECK OFF EACH DAY
12-WEEK RECOMP STRUCTURE
Weeks 1–4 – Build Base: Nail the movements, eat at 2,800 kcal, progressive overload every session.
Weeks 5–8 – Refine & Shred: Training days 2,600–2,800 kcal. Rest days 2,200–2,400 kcal. Keep protein at 190g+. Add 1 jog and 1 hill sprint per week on separate rest days. Shoulders and upper chest are the focus.
Weeks 9–12 – Shred Phase: Drop to 2,600 kcal. Keep lifting heavy. Add 2 cardio sessions. The Troy physique emerges here — reveal what you built.
2,800–3,100
kcal/day
Calories
190g+
1.1g per lb
Protein
8–10%
target BF
Goal
SUPPLEMENT STACK
—Creatine monohydrate — 5g/day
—Whey protein — if struggling to hit 190g protein
—Vitamin D3 + Magnesium — recovery and sleep
—Caffeine (coffee) — pre-workout is fine
—Fish oil — inflammation and joint recovery
1Warm up 5 min walking/jogging
2Sprint 30 sec at max effort
3Walk 90 sec, fully recover
4Repeat 8–10 rounds
5Cool down 5 min walk
6Total: ~25 minutes
13 rounds of 5 min jump rope
21 min rest between rounds
3Vary pace: hard 30s / moderate 30s
4Total: ~20 minutes
110 burpees
220 mountain climbers
315 jump squats
4Rest 60 sec, repeat 3–4 rounds
5Total: ~15 minutes
120–25 min at a pace you could hold a full conversation
2Flat route preferred — save the hill for sprint day
3Morning works best — fasted or after a light protein shake
4Don't check pace — this is about time on feet, not speed
5Weeks 7–8: extend to 30 min as it gets easier
6Total: ~20–30 minutes · Zone 2 — burns fat, preserves muscle
1Walk 5 min easy to warm up — never skip this
2Sprint up the incline at 85–90% effort — full drive
3Walk back down slowly — full 90 sec recovery
4Repeat 6–8 rounds — stop if speed or drive drops
5Walk 5 min cool down
6Total: ~25 min · Never the day before legs day
YOUR PATH TO THE CHANNEL OF BONES
THE 3-YEAR PLAN
2026 — Build the Resume: M2O Virtual 16-Miler (25.7 km) August 1–4. No ocean crossing this year — that's the right call. Course: Adventure Bay → Carr's Landing loop on Okanagan Lake. Family boat support. Official result + Strava = your 2027 M2M application.
2027 — First Ocean Crossing: Maui to Molokai (M2M), 26 miles, July 2027. Rented race board, charter support. The Pailolo Channel is your first open Pacific crossing. Virtual result + Strava history gets you in.
2028 — The Apex: Molokai to Oahu (M2O) solo, 32 miles, July 2028. The Channel of Bones. You finish.
REGISTRATION & RESUME
2026 focus — Virtual only: No M2M this year. Focus entirely on the M2O Virtual 16-Miler in August. One goal, done well, opens the next door.
Strava documentation: Log every session with GPS, distance, duration, and conditions starting today. Organizers want to see consistent volume over time. Every crossing counts.
10-mile benchmark: Target 16.1 km under 2 hours for the 2027 M2M application — that's ~8.05 km/h. You're currently at 6 km/h. Gap closes with fitness and technique. Hit this by spring 2027.
THREE PHASES BEFORE THE VIRTUAL IN AUGUST
PHASE 1 — COLD WATER SKILLS (NOW → JUNE)
Skill over fitness right now: In 8–12°C water your most important asset is the bracing stroke — paddle as a third leg in chop. Practice leaning the board intentionally and recovering. This reflex needs to be automatic before you're in the Pailolo Channel.
April/May rule: 1-hour maximum sessions. Stay within swim distance of Adventure Bay. If you fall in twice, you're done for the day.
Get a wetsuit now: 3/2mm full wetsuit — ~$200–350. Non-negotiable before any session beyond the bay. Okanagan cold water shock is a genuine risk.
Bay crossings: Build to 3 × bay crossings (3 km each way) per session. Focus on consistent stroke rate, not speed.
PHASE 2 — DISTANCE BUILD (JUNE → AUGUST)
Use the thermal window: 15:30 launch after work. Okanagan thermals peak 15:00–18:00. Paddling in bumpy conditions is better ocean prep than any flat morning session.
Weekly progression: Add 10% distance each week. Adventure Bay → Ellison (8–10 km) first. Then Adventure Bay → Carrs (14–15 km). Family boat follows for Carrs runs.
Saturday big day: Carr's Landing loop 28–30 km with family boat. Nutrition and time-on-board practice day. Fuel every 45 min.
One-way downwind runs: Drop board at Carr's with the Q5 + Dakine pads, drive to Adventure Bay, paddle south with the thermals. Downwind reps without paddling back into the wind.
PHASE 3 — VIRTUAL RACE PEAK (AUGUST 1–4)
Target time: Under 4.5 hours for 25.7 km (~5.7 km/h average). Achievable with summer fitness and thermal assist. Family boat follows the full distance.
Race day protocol: Full meal 60 min before launch. Fuel every 45 min on water. Boat hands off food/drink at agreed markers — no stopping, no losing momentum.
Post-race: Photograph the finish, upload Strava, screenshot the official result. This is Page 1 of your 2027 M2M application.
STACK SMART — PROTECT THE SHOULDERS
Never paddle after a heavy shoulder session: Day 4 (Arms & Shoulders) and Day 5 (Upper) — no paddle the same day or next morning. The rotator cuff needs 24h between heavy pressing and 2+ hours of repetitive pulling.
Best paddle days: After Day 3 (Legs) or Day 1 (Push/Chest). Your pulling muscles are fresh. These are your quality sessions.
Day 6 = paddle day: Replace the hill sprint option with a 90-min+ lake session. Family boat for anything over 10 km. This is your weekly distance builder.
Add pulling endurance to Pull Day: After your normal back session — 4 × 25 reps of cable or DB row at 40% working weight, no rest between sets. This builds the oxidative capacity in your lats for sustained paddle strokes. This is what separates paddlers who hit the wall from those who don't.
One true rest day — Sunday: Brad walk only. No gym, no paddle. Recovery is where adaptation happens.
TECHNIQUE IS FASTER THAN FITNESS
STROKE SWITCHING
Your current 3-stroke technique: Three left, three right, repeat. Correct for base building — conserves energy and lets you focus on form. Keep this through May.
June transition to single-stroke: One left, one right, continuous — no pause. Each switch in 3-stroke creates a deceleration that adds up significantly over 25km. Add 5–10 min blocks during Ellison runs until it's automatic by August.
The symmetry problem: 3-stroke switching can make your non-dominant side slightly weaker over hours. Daily dead bugs and vacuums protect your spine from the cumulative rotation this creates — they're structural, not just aesthetic.
THE CATCH — YOUR POWER ENGINE
What it is: The moment the blade enters the water. A clean catch — fully submerged before you pull — is worth more than raw strength. A sloppy catch wastes 20–30% of every stroke.
How to train it: Slow everything down. Reach forward, plant the blade completely — you should hear a clean entry with no splash. Quiet entry = efficient catch.
Gym carryover: Single arm rows train exactly the lat and rhomboid firing pattern of the catch. Drive the elbow back hard and squeeze at the top — same activation as planting the blade and pulling through.
THE BRACE — STAYING ON THE BOARD
What it is: The flat face of the paddle blade pressed against the water surface as a stabilising third leg when the board tips. A reflex — not something you think about, something that just happens.
How to train it: During April/May bay crossings, intentionally lean the board toward the tipping point on flat water. Slap the blade flat on the surface and press to recover. Do this until it's completely automatic.
The Pailolo Channel reality: Waves 2–4 feet with period swells underneath. Every rough session on Okanagan Lake is a direct deposit toward staying upright in Hawaii.
STROKE RATE & CADENCE
Current: 6 km/h at comfortable cadence. This is Zone 2 — conversational, sustainable, building your aerobic base. Right where you should be.
Resume benchmark: 9.8 km/h (10 miles under 2 hours) for the 2027 M2M application. Closes with fitness and technique — primarily catch efficiency and single-stroke switching.
Tempo intervals (introduce June/July): 5 min hard at race cadence, 3 min easy, repeat 4–6 times. Your paddle equivalent of hill sprints. Do during the thermal window when the bumps help.
SESSIONS OVER 90 MIN — READ THIS
ON-WATER NUTRITION
Pre-launch (60 min before): Full meal — rice + protein or a double protein shake. Do not paddle fasted for sessions over 60 min.
Every 45 min on the water: 1 gel or 1 banana + electrolyte drink. Target 60g carbs per hour on sessions over 2 hours. Pack in a dry bag clipped to the board. Practice eating while paddling — this is a skill.
Hydration: 500ml water per hour minimum. Double in thermal wind — you sweat more than you realise when wind is cooling you.
Virtual race day (25.7 km): 3–4 fuelling stops. Pre-plan with the support boat — they hand off food/water at agreed distance markers so you never have to fully stop.
COLD WATER & SAFETY
Buy a wetsuit — first priority: 3/2mm full suit. Okanagan Lake April–June is 8–12°C. Cold water shock can incapacitate in under 60 seconds. Most important purchase right now.
Tell someone before every session: Text Brad or family — route, launch time, expected return. Simple habit that matters.
Thermal blanket stays on the board: Not in the car. If you fall and can't get back on, it's useless in the vehicle.
Offshore wind rule: Adventure Bay cliffs create offshore wind risk. If you're getting pushed away from shore, drop to prone immediately and paddle. Do not try to stand paddle against a strong offshore.
Family boat signals: One raised paddle = I need water · Two raised = I need to stop · Lying flat = emergency, come now. Agree before every launch.
EVERY SESSION IS A DEPOSIT
Now → May: 3-stroke switching. Clean catch, bracing reflex, distance building. Bay crossings every session. Wetsuit on. Log everything on Strava.
June → July: Introduce single-stroke switching. Add tempo intervals during thermal sessions. Ellison runs, then Carr's with family boat. Pulling endurance sets in the gym.
August 1–4: M2O Virtual. 25.7 km. Single-stroke race cadence, automatic brace, practised nutrition. Family boat follows. You finish and document it.
2026–2027 winter: Gym pulling endurance. Technique refinement. M2M application submitted with Virtual result. Plan recon trip to Hawaii.
July 2027 — M2M: Pailolo Channel, 26 miles, open Pacific. Rented race board, charter support. Everything from Okanagan pays off here.
July 2028 — Channel of Bones: Molokai to Oahu. 32 miles. Solo. The Channel of Bones is earned on cold spring mornings in Adventure Bay. You finish.
NUTRITION — THE BIGGEST LEVER
Protein first, always. Hit 190g+ every single day. Protein keeps muscle while in a deficit and has the highest thermic effect — your body burns ~25% of protein calories just digesting it.
Cycle your calories. Eat at 2,800–3,100 kcal on training days, drop to 2,400–2,600 on rest days. Feed the muscle on days you need it and create a deficit on days you don't.
Cut liquid calories. Alcohol, juice, and sugary drinks are the silent killers of a recomp. Even 2–3 drinks a week blunts testosterone and stalls fat loss noticeably. Beer especially.
Eat whole foods 80% of the time. The meals in this app are your foundation. Ultra-processed food drives hunger, spikes insulin, and makes hitting macros harder. Consistent beats perfect.
Time carbs around workouts. Eat your biggest carb meals before and after training. Rice, sweet potato, oats — fuel the session and drive nutrients into muscle when insulin sensitivity is highest.
TRAINING — KEEP THE MUSCLE
Never stop progressive overload. The biggest mistake in a recomp is dropping weight on the bar. Lifting heavy signals your body to keep muscle. The moment you stop loading, muscle loss starts.
Lateral raises every session. Shoulder width is the #1 visual cue for leanness. Wide shoulders make your waist look narrower without losing a pound. 5 sets, strict form, every week.
Add cardio in weeks 9–12 only. 2 HIIT sessions per week max. Too much cardio too early raises cortisol and stalls muscle growth. Earn the cardio — don't start it early.
LIFESTYLE — UNDERRATED FACTORS
8 hours sleep is non-negotiable. Growth hormone is released during deep sleep. Poor sleep raises cortisol, tanks testosterone, and doubles hunger the next day. No supplement replaces sleep.
Walk more. NEAT — the calories burned just moving through the day — can be 300–500 kcal. A 20-minute walk after dinner is one of the most underrated fat-loss tools you have.
Manage stress. Chronic stress = chronic cortisol = fat stored around the midsection. Sleep, training, and eating well are your best stress management tools.
Creatine helps more than you think. 5g/day increases strength, drives progressive overload, and preserves muscle during a recomp. Most well-researched supplement in existence. Take it daily.
WHAT TO EXPECT — TIMELINE
Weeks 1–4: Scale may barely move — this is normal. You're building muscle and losing fat simultaneously. Focus on strength gains, not the number.
Weeks 5–8: Shift to 2,600–2,800 kcal training days, 2,200–2,400 rest days. Add 1 run per week. Focus moves to shoulders, upper chest, and abs. Visual changes accelerate — take photos every 2 weeks.
Weeks 9–12: This is where it becomes visible to others. With the calorie drop and added cardio, expect noticeable fat loss while strength stays high. The shred phase.
—
CURRENT WEEK
—
Set your start date below
Week 1—Week 12
PROGRAM START DATE
—
lbs
Current
—
lbs gained
Progress
—
% BF
Body Fat
0
WEIGH-INS
0
WKS INTO PROGRAM
LOG TODAY'S CHECK-IN
CHECK-IN HISTORY
No check-ins yet.
Log your first weigh-in above.
Log your first weigh-in above.