Cycle
Day 10 · 19 days to next period
Follicular · Cherry blossom
Energy rising
Estrogen rises and recovery is faster — add cardio and base strength gradually.
Estrogen rises and insulin sensitivity is high — a great time for carbs: whole grains + lean protein for fuel, plenty of fresh produce for antioxidants to prime the rising training load.
Target 1840 kcal
Notes by type of exercise
Core principle: don't decide training by "which day of your period" — adjust for pain, fatigue, bleeding, body temperature, recovery and how you actually perform today.
The most reliable approach is logging 3 cycles in a row (period, pain 0–10, sleep, fatigue, training load/RPE, post-exercise soreness and bleeding) to see whether your body really needs to adjust at a given phase — more trustworthy than "no leg day on your period".