Primary Goals
- Lose 4–6 kg of body fat over 10 weeks.
- Maintain or slightly increase muscle mass.
- Improve chest, shoulders, back, arms, posture, and waistline.
- Avoid crash dieting, burnout, or overtraining.
Training Day Targets
- Calories: ~2200
- Protein: 160g
- Carbs: 220g
- Fat: 70g
Rest Day Targets
- Calories: ~1900–2000
- Protein: 160g
- Carbs: 130–150g
- Fat: 70g
Weekly Training Schedule
MondayUpper body
TuesdayLower body
WednesdayCardio + mobility
ThursdayPush
FridayPull
SaturdayOptional conditioning / long walk
SundayRest
Monday — Upper
- Incline dumbbell press — 4 x 8
- Pull-ups or assisted pull-ups — 4 x 8
- Flat dumbbell press — 3 x 10
- Chest-supported row — 3 x 10
- Lateral raises — 4 x 15
- Cable curls — 3 x 12
- Rope pushdowns — 3 x 12
- Hanging knee raises — 3 x 15
Tuesday — Lower
- Back squat — 4 x 6
- Romanian deadlift — 4 x 8
- Walking lunges — 3 x 12
- Leg curl — 3 x 12
- Calf raises — 4 x 15
- Incline treadmill walk — 10 minutes
Wednesday — Conditioning
- 45-minute brisk walk OR 30–40 minutes zone 2 cardio.
- 10 minutes mobility and stretching.
Thursday — Push
- Bench press — 4 x 6
- Incline machine press — 3 x 10
- Seated shoulder press — 3 x 10
- Lateral raises — 5 x 15
- Rear delt flyes — 4 x 15
- Dips or cable extensions — 3 x 12
Friday — Pull
- Deadlift or rack pull — 3 x 5
- Lat pulldown — 4 x 10
- Seated row — 4 x 10
- Dumbbell curls — 3 x 12
- Hammer curls — 3 x 12
- Face pulls — 4 x 15
- Incline treadmill walk — 10 minutes
Daily Non-Negotiables
- Hit 140–170g protein.
- Walk 8,000–12,000 steps.
- Stay within calorie target.
- Drink plenty of water.
- Sleep as well as possible.
- Minimise alcohol.
Supplements
- Creatine monohydrate — 5g daily
- Vitamin D if deficient
- Omega-3
- Magnesium glycinate if sleep is poor
- Vegan, clear, or beef protein if tolerated better than whey
Progress Tracking
- Weigh in every Saturday morning.
- Measure waist weekly.
- Take front and side photos weekly.
- If weight stalls for 2 weeks, reduce 150 calories or add steps.
Final Week Before Holiday
- Keep sodium and water consistent.
- Avoid big binge meals and excess alcohol.
- Keep lifting but avoid destroying yourself.
- Slightly increase carbs 1–2 days before travelling to look fuller.
- Do not try a drastic last-minute dehydration strategy.