BEGIN:VCALENDAR
VERSION:2.0
PRODID:-//Marc Cut Plan v5//DE
CALSCALE:GREGORIAN
METHOD:PUBLISH
X-WR-CALNAME:Marc Cut Plan
X-WR-TIMEZONE:Europe/Berlin
BEGIN:VTIMEZONE
TZID:Europe/Berlin
BEGIN:DAYLIGHT
TZOFFSETFROM:+0100
TZOFFSETTO:+0200
TZNAME:CEST
DTSTART:19700329T020000
RRULE:FREQ=YEARLY;BYMONTH=3;BYDAY=-1SU
END:DAYLIGHT
BEGIN:STANDARD
TZOFFSETFROM:+0200
TZOFFSETTO:+0100
TZNAME:CET
DTSTART:19701025T030000
RRULE:FREQ=YEARLY;BYMONTH=10;BYDAY=-1SU
END:STANDARD
END:VTIMEZONE
BEGIN:VEVENT
UID:kraft-mo@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260518T170000
DTEND;TZID=Europe/Berlin:20260518T183000
RRULE:FREQ=WEEKLY;BYDAY=MO;UNTIL=20261102T235959Z
SUMMARY:💪 Kraft schwer (5-8 Reps)
DESCRIPTION:Krafttraining schwer, Compound-Lifts. Wo 1-4 prioritaet auf Schwerlast.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:💪 Kraft schwer (5-8 Reps)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:hyrox-di@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260519T191500
DTEND;TZID=Europe/Berlin:20260519T201500
RRULE:FREQ=WEEKLY;BYDAY=TU;UNTIL=20261102T235959Z
SUMMARY:🔥 HYROX-Kurs
DESCRIPTION:Hyrox-Kurs. Pre-WO 17 Uhr substanziell. Nach Kurs NUR Whey-Shake, kein Mini-Dinner.
BEGIN:VALARM
TRIGGER:-PT120M
ACTION:DISPLAY
DESCRIPTION:🔥 HYROX-Kurs
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:pre-hyrox-di@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260519T170000
DTEND;TZID=Europe/Berlin:20260519T173000
RRULE:FREQ=WEEKLY;BYDAY=TU;UNTIL=20261102T235959Z
SUMMARY:🍽️ Pre-Hyrox Mahlzeit
DESCRIPTION:150g Pute + 250g Kartoffel + Gemuese. Fettarm! 2h vor Hyrox.
BEGIN:VALARM
TRIGGER:-PT10M
ACTION:DISPLAY
DESCRIPTION:🍽️ Pre-Hyrox Mahlzeit
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:bike-mi@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260520T170000
DTEND;TZID=Europe/Berlin:20260520T174500
RRULE:FREQ=WEEKLY;BYDAY=WE;UNTIL=20261102T235959Z
SUMMARY:🚴 Bike Zone 2 (30-40 min)
DESCRIPTION:Indoor Bike Zone 2 (Puls 125-140). Ab Wo 5 ggf. Lauf wenn Schmerz<=2 und Gewicht<92kg.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:🚴 Bike Zone 2 (30-40 min)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:bett-mi@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260520T223000
DTEND;TZID=Europe/Berlin:20260520T224500
RRULE:FREQ=WEEKLY;BYDAY=WE;UNTIL=20261102T235959Z
SUMMARY:🛌 BETT 22:30 (Pilates Do)
DESCRIPTION:Mi spaetestens 22:30 wegen Do 6:00 Aufstehen fuer Pilates 7 Uhr.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:🛌 BETT 22:30 (Pilates Do)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:pilates-do@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260521T070000
DTEND;TZID=Europe/Berlin:20260521T080000
RRULE:FREQ=WEEKLY;BYDAY=TH;UNTIL=20261102T235959Z
SUMMARY:🧘 Reformer Pilates
DESCRIPTION:Pilates-Kurs 7 Uhr. Pre-Pilates leichter Snack (Banane + PB). Frueh aufstehen 6:00.
BEGIN:VALARM
TRIGGER:-PT60M
ACTION:DISPLAY
DESCRIPTION:🧘 Reformer Pilates
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:wake-do@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260521T060000
DTEND;TZID=Europe/Berlin:20260521T061500
RRULE:FREQ=WEEKLY;BYDAY=TH;UNTIL=20261102T235959Z
SUMMARY:⏰ Aufstehen 6:00 (Pilates)
DESCRIPTION:Frueh aufstehen fuer Pilates 7 Uhr.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:⏰ Aufstehen 6:00 (Pilates)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:kraft-fr@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260522T170000
DTEND;TZID=Europe/Berlin:20260522T183000
RRULE:FREQ=WEEKLY;BYDAY=FR;UNTIL=20261102T235959Z
SUMMARY:💪 Kraft mittel ODER Walking
DESCRIPTION:8-12 Reps Hypertrophie. Ab Wo 9 Reta-Recovery → Walking-Default.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:💪 Kraft mittel ODER Walking
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:hyrox-sa@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260523T100000
DTEND;TZID=Europe/Berlin:20260523T110000
RRULE:FREQ=WEEKLY;BYDAY=SA;UNTIL=20261102T235959Z
SUMMARY:🔥 HYROX-Kurs (Sa Vormittag = Goldslot)
DESCRIPTION:Hyrox-Kurs am Vormittag. Beste Bucket fuer Schlaf in deinen Daten (Workout-Ende 10-14).
BEGIN:VALARM
TRIGGER:-PT60M
ACTION:DISPLAY
DESCRIPTION:🔥 HYROX-Kurs (Sa Vormittag = Goldslot)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:stabi-sa@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260523T113000
DTEND;TZID=Europe/Berlin:20260523T114500
RRULE:FREQ=WEEKLY;BYDAY=SA;UNTIL=20261102T235959Z
SUMMARY:🦵 Rücken/Hüft-Stabi 15min
DESCRIPTION:Dead Bug, Bird Dog, Glute Bridge, Side Plank, Hip Hinge, 90/90 Hip Mobility.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🦵 Rücken/Hüft-Stabi 15min
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:calisth-so@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260524T140000
DTEND;TZID=Europe/Berlin:20260524T150000
RRULE:FREQ=WEEKLY;BYDAY=SU;UNTIL=20261102T235959Z
SUMMARY:💪 Calisthenics
DESCRIPTION:Calisthenics-Kurs. Mittag 12:30 (90min vorher). Stabi-Block 13:45.
BEGIN:VALARM
TRIGGER:-PT60M
ACTION:DISPLAY
DESCRIPTION:💪 Calisthenics
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:review-so@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260524T110000
DTEND;TZID=Europe/Berlin:20260524T111500
RRULE:FREQ=WEEKLY;BYDAY=SU;UNTIL=20261102T235959Z
SUMMARY:📊 Wochen-Review (15 min)
DESCRIPTION:7-Tage-Gewicht, Protein-Schnitt, Schlaf-Mittel, Schmerz-Episoden, Foto Front+Seite.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:📊 Wochen-Review (15 min)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:tracking-daily@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260518T063000
DTEND;TZID=Europe/Berlin:20260518T064000
RRULE:FREQ=DAILY;BYDAY=MO,TU,WE,FR,SA,SU;UNTIL=20261102T235959Z
SUMMARY:⚖️ Waage + Bauchumfang + Schmerz
DESCRIPTION:Morgens nuechtern: Waage, Bauchumfang, Schmerzskala Knie+Ruecken (0-10), in MacroFactor eintragen.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:⚖️ Waage + Bauchumfang + Schmerz
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:winddown-daily@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260518T214500
DTEND;TZID=Europe/Berlin:20260518T220000
RRULE:FREQ=DAILY;BYDAY=MO,TU,TH,FR,SA,SU;UNTIL=20261102T235959Z
SUMMARY:🌙 Wind-Down (kein Screen, gedimmtes Licht)
DESCRIPTION:Wind-Down beginnen. Magnesium 400mg. Warme Dusche. Apple Watch Sleep-Schedule aktiv.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🌙 Wind-Down (kein Screen, gedimmtes Licht)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:bett-daily@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260518T230000
DTEND;TZID=Europe/Berlin:20260518T231500
RRULE:FREQ=DAILY;BYDAY=MO,TU,TH,FR,SA,SU;UNTIL=20261102T235959Z
SUMMARY:🛌 BETT 23:00
DESCRIPTION:Wo 1 max 23:30, ab Wo 2 max 23:00. Mi 22:30 (Pilates Do). Aufstehen 6:30.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🛌 BETT 23:00
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:reta-so-inject@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260531T190000
DTEND;TZID=Europe/Berlin:20260531T191500
RRULE:FREQ=WEEKLY;BYDAY=SU;UNTIL=20261102T235959Z
SUMMARY:💉 RETA-Inject 1mg (So 19:00)
DESCRIPTION:Sonntag 19 Uhr nach Calisthenics. Wo 3-6: 1mg. Wo 7-12: 1mg (Split). Wo 13-16: 1,25mg. Wo 17-20: 1mg Taper.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:💉 RETA-Inject 1mg (So 19:00)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:reta-do-inject@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260702T110000
DTEND;TZID=Europe/Berlin:20260702T111500
RRULE:FREQ=WEEKLY;BYDAY=TH;UNTIL=20261102T235959Z
SUMMARY:💉 RETA-Inject Split (Do 11:00, ab Wo 7)
DESCRIPTION:Donnerstag 11 Uhr nach Pilates. Split-Inject 1mg. Wo 7-12: 1mg. Wo 13-16: 1,25mg.
BEGIN:VALARM
TRIGGER:-PT30M
ACTION:DISPLAY
DESCRIPTION:💉 RETA-Inject Split (Do 11:00, ab Wo 7)
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260518@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260518T090000
DTEND;TZID=Europe/Berlin:20260518T093000
SUMMARY:🚀 PHASE 1 STARTET — Quick-Win Wo 1-2
DESCRIPTION:Aggressives Defizit, Carbs niedrig (120g), Vorher-Fotos, Apnoe-Termin, MacroFactor-Setup.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🚀 PHASE 1 STARTET — Quick-Win Wo 1-2
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260601@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260601T090000
DTEND;TZID=Europe/Berlin:20260601T093000
SUMMARY:⚡ A→B-ENTSCHEIDUNG — Plan A oder Reta?
DESCRIPTION:Wenn -2-3kg sauberer Trend → Reta Wo 3 starten. Wenn unsauber → 1 Wo natural verlaengern.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:⚡ A→B-ENTSCHEIDUNG — Plan A oder Reta?
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260601@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260601T090000
DTEND;TZID=Europe/Berlin:20260601T093000
SUMMARY:💉 PHASE 2 — Reta-Onboarding 1mg/Wo
DESCRIPTION:Reta So 19 Uhr 1mg. Defizit auf 500kcal. Bike weiter, Lauf erst ab Wo 5.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:💉 PHASE 2 — Reta-Onboarding 1mg/Wo
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260615@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260615T090000
DTEND;TZID=Europe/Berlin:20260615T093000
SUMMARY:🦵 CHECKPOINT Wo 4 — Lauf-Einstieg?
DESCRIPTION:Wenn Schmerz <=2 und Gewicht <92kg → Lauf ab Wo 5 (1x/Wo max 20min Zone 2).
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🦵 CHECKPOINT Wo 4 — Lauf-Einstieg?
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260629@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260629T090000
DTEND;TZID=Europe/Berlin:20260629T093000
SUMMARY:💉 PHASE 3 — Reta Working 2mg split
DESCRIPTION:Ab jetzt 2x/Wo Inject: 1mg So + 1mg Do nach Pilates. Hauptphase Fettverlust.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:💉 PHASE 3 — Reta Working 2mg split
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260713@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260713T090000
DTEND;TZID=Europe/Berlin:20260713T093000
SUMMARY:🎯 CHECKPOINT Wo 8 — Sixpack-Konturen?
DESCRIPTION:Wenn ~91 kg + Wasser niedrig: erste Definition sichtbar. Wenn nicht: Carbs eine Woche tief.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🎯 CHECKPOINT Wo 8 — Sixpack-Konturen?
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260810@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260810T090000
DTEND;TZID=Europe/Berlin:20260810T093000
SUMMARY:🏆 CHECKPOINT Wo 12 — Ziel 88kg?
DESCRIPTION:Wenn erreicht: Taper. Wenn nicht: Push 2,5mg fuer 4 Wochen.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🏆 CHECKPOINT Wo 12 — Ziel 88kg?
END:VALARM
END:VEVENT
BEGIN:VEVENT
UID:milestone-20260907@cutplan-marc
DTSTAMP:20260512T145603Z
DTSTART;TZID=Europe/Berlin:20260907T090000
DTEND;TZID=Europe/Berlin:20260907T093000
SUMMARY:🌊 PHASE 5 — Taper + Maintenance
DESCRIPTION:Reta zurueck auf 1mg, dann 0,5mg. Lauf-Volumen aufbauen. Gewicht halten 3-6 Monate.
BEGIN:VALARM
TRIGGER:-PT0M
ACTION:DISPLAY
DESCRIPTION:🌊 PHASE 5 — Taper + Maintenance
END:VALARM
END:VEVENT
END:VCALENDAR