Lose fat and build muscle

Me

Profile

Lvl
1
0 XP100 XP to level 2
0
Sessions
0
PRs
0 wk
Streak

Best streak: 0 weeks at 80%+

Badges

First session
Complete your first session
First PR
Lift a new personal best
4-week streak
4 weeks in a row at 80%+
10 PRs
Ten personal bests
30 days of food
Log food on 30 days
100 sessions
Complete 100 sessions

Nutrition targets

Protein per kg2.0 g/kg
Log your body weight on the Progress tab to work out your protein target.

Plan rules

progression
  • When you hit the top of the rep range on every set, add weight next session: about 2.5kg on upper-body lifts, 5kg on lower-body lifts.
  • If you miss the bottom of the range, keep the weight the same until you hit it.
  • Every 6–8 weeks, take a deload week: same exercises, about half the sets.
nutrition
  • Eat 300–500 kcal a day below maintenance; aim to lose about 0.5% of bodyweight a week.
  • Eat 1.6–2.2g of protein per kg of bodyweight every day.
  • Drink 2–3 litres of water a day, plus extra on run days.
recovery
  • Sleep 7–9 hours a night.
  • Aim for 8–10k steps a day.