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Upper A — Strength
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Genesis – 2 Samuel
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APEX Protocol Playlist
Opens in Spotify · starts from first track
LAUNCH →
Current Weight
350 lbs
Target: 250 lbs · 100 lb cut
Daily Calories
2,240
700 cal meals · ~750–900 cal deficit
Daily Protein
227g
Preserves muscle through cut
Fasting Window
16:8
Eating 12:00p – 8:00p · every day
Lifting Days
4x / wk
Mon / Wed / Fri / Sat · Heavy Duty
Swim Days
3x / wk
Tue / Thu / Sat · doubles with Legs B
Weekly Schedule
Monday
Push — Bench Press / Overhead Press / Dips
Tuesday
Swim — Aerobic build
Wednesday
Legs A — Squat / Leg Extension / Calf Raise
Thursday
Swim — Midweek volume
Friday
Pull — Lat Pulldown / Barbell Row / Cable Row
Saturday
Legs B + Swim — Romanian DL / Leg Curl / Split Squat
Sunday
Full Rest
Rules of the System
Lifting
  • Gym at 9AM — daughter time 6–9a
  • 2 working sets to true failure
  • Warm-up sets never count
  • No deadlifts — removed from protocol
  • Sauna 20–25 min after every session
  • Miss a day — gone, never double up
Swimming
  • Swimming IS the cardio — Tue / Thu / Sat
  • Saturday: Abbreviated swim 15–20 min after Lower B — always
  • Never swim after heavy upper body lifting
  • Exhale fully underwater — always
  • See Swimming tab for full phase program
Fasting
  • 16:8 every day — weekends included
  • Eating window: 12:00p – 8:00p
  • Black coffee and water always allowed
  • Weigh in every Monday morning, fasted
  • Breaking the fast early is a breach
Nutrition
  • 700 cal meals for Zack · 500 cal for Bethany
  • 70% protein / 30% starch every meal
  • Breakfast every day: eggs + whites + guac
  • Protein shake daily
  • 2,240 cal total · 227g protein daily
Year Phases
1
Foundation
Weeks 1–12
Build the habit. Survive swim sessions. Lock in the fast. Learn what failure feels like. Target: −25 lbs → 325 lbs.
2
Momentum
Weeks 13–26
System is automatic. Swim volume grows. Lifts feel heavy. Scale moves. Target: −30 lbs → 295 lbs.
3
Grind
Weeks 27–40
Motivation is gone — discipline takes over. Swim 1,000m+. Target: −25 lbs → 270 lbs.
4
Completion
Weeks 41–52
Final 20 lbs. Do not negotiate. Hit 250. Target: −20 lbs → 250 lbs.
Last 30 Days
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Bible
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Eating