The Architect's Plan
Estimated completion: 38 weeks
~14 weeks · Fat Loss
Systematic reduction in body fat through a disciplined caloric deficit, high protein, and resistance training. Target: reach 12% body fat.
~12 weeks · Reverse Diet
Systematic caloric increase to restore metabolic rate. Calories rise by 50–75 kcal per week until reaching maintenance. Critical for long-term success.
12+ weeks · Maintenance
Sustain your achieved composition. Optionally transition to lean gaining. The sculpture is revealed — now it must be preserved.
18.4%
Today
12%
Goal