Sculpted by Precision
Abdurrahman, this is your 12 week game plan.
Three blocks of four weeks. Every block the food comes down one step and the menu changes. Here is what I'm doing in each one, what you'll feel, and what I'm watching.
153.6 lbStart
~140 lbVacation
1 to 1.5 lbPer week
How the calories step down
1,750calories a day
1,600calories a day
1,450calories a day
Fillcarbs up
Weeks 1 to 4
Weeks 5 to 8
Weeks 9 to 12
Last 3 days
Protein stays high the whole way, 170 g or more. That's what protects your muscle while the fat comes off.
Weeks 1 to 4
Lock in
1,750 cal · 170 P · 150 C · 50 F
This block is about building the routine and finding out how your body responds. I need clean data from you so every decision after this is right.
What we're doing
- Same four meals every day. Weigh and log all of it.
- Lift heavy four days a week.
- 8 to 10k steps a day. Week 1 adds 20 minutes of easy fasted cardio.
- Weigh in every morning.
What you'll notice
- A big drop in week 1. Most of that is water.
- Creatine holds water, so the scale can stall for a few days. Ignore it.
- You may look a little flat around weeks 2 to 4. Normal.
What I'm watching
- Your weekly average weight. I want about 1 lb a week down.
- Are you logging every single day.
- Are your main lifts holding.
- Sleep and hunger.
When I make a change
- Losing under 1 lb a week by week 3: I move you to 1,600 early.
- Losing over 2 lb a week after week 2: I add food back.
Weeks 5 to 8
Push
1,600 cal · 170 P · 115 C · 50 F
Calories come down one step and you get a new menu so you're not eating the same thing for three months. This is where the visible change starts.
What we're doing
- Same structure, new foods, a little less carbs.
- Training stays heavy. We don't lighten the weights because you're dieting.
- Steps stay at 8 to 10k.
What you'll notice
- Waist getting tighter. Upper abs starting to show.
- Hunger picks up. Some days energy dips.
- Clothes fit different before the mirror catches up.
What I'm watching
- Pace of about 1.25 lb a week.
- Your top sets. If they drop more than 5 percent, the deficit is too big.
- Waist measurement going down.
- How you're sleeping and how run down you feel.
When I make a change
- Strength sliding or you look worn down: two days of higher carbs, then back to it.
- Fat loss slow for two weeks: steps go to 12k first, then a small carb cut.
Weeks 9 to 12
Finish
1,450 cal · 175 P · 85 C · 45 F
The shortest and hardest stretch. Lowest food, highest protein. This is where you get lean, and my whole job here is making sure you keep your muscle while you do it.
What we're doing
- Last step down in calories, third menu.
- Protein goes up to 175 g.
- Heavy lifting stays. If recovery drops, I cut sets, never the weight.
What you'll notice
- The leanest you've been. Abs visible.
- Hunger is real. Weights feel heavier than they are.
- It's four weeks. You can do four weeks.
What I'm watching
- Muscle first. Are your lifts holding.
- Weekends. That's where most cuts fall apart.
- Sleep. Bad sleep this lean costs muscle.
When I make a change
- Losing over 2 lb a week or lifts dropping: I add food back right away.
- You never go under 1,400 calories. That's the floor.
Last 3 days before you leave
Fill up
Carbs come up to 200 to 250 g a day. Salt and water stay normal. Your muscles fill back out, so you show up to the vacation looking full and lean, not flat and drained.
What I need from you every week
- Morning weight, every day.
- Food logged, every day.
- Waist measurement once a week.
- Top sets on your main lifts.
- Photos every two weeks. Front, side, back.
How I read the scale
- I only look at your weekly average.
- One day up or down means nothing. Salt, water and carbs move it.
- If something feels off, message me. Don't guess and don't change the plan yourself.
After the vacation
Then we build. Once you're lean, we spend the next 9 to 12 months adding muscle on a small surplus, and finish with a short cut. Lean first, then size. That's how you end up shredded with something to show for it.
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