Fat to Stage Ready in 16 Weeks

The Truth

This Isn't a Secret.
It's Just the Work.

Four months ago I was 100.5KG. I wasn't comfortable in my skin. So I made a decision — not a plan, not a resolution — a decision.

I didn't use anything exotic. No extreme crash diet. No six-hour gym sessions. No supplement stacks. I used the fundamentals, applied consistently, and I trusted the process when I couldn't see results yet.

This guide is everything I actually did — given to you free, with tools to calculate exactly what you need to do for your body.

The only thing I can't give you is the mindset to start. That's on you.

No Extreme Dieting 3x Gym / Week Sustainable Real Food

The Blueprint

5 Things I Actually Did

That's all it takes. These aren't hacks. They're the fundamentals that everyone knows but very few actually execute on long enough to see results.

Set a Real Intention

Not a goal. An intention backed by genuine conviction. I told myself enough is enough. I convinced myself this was happening. That internal shift is the foundation everything else sits on — without it, the plan means nothing.

Track Meals. Build a Plan You'll Actually Stick To.

I tracked every meal and built a diet around food I genuinely enjoy. You don't have to eat dry, bland food. Eat healthy food you love — just know what you're eating and how much. Consistency beats perfection every single time.

Move More. Do What You Enjoy.

I went to the gym 3 times a week. I walked. I played football because I love it. Exercise isn't punishment — find movement you actually enjoy and you won't feel like quitting. Steps are underrated. They compound massively over 16 weeks.

Track Your Weight. Take Progress Photos.

Weigh yourself weekly, same conditions, same time. Take photos from the same angle. The more data you have, the better decisions you make. Some weeks the scale won't move — your photos will tell a different story. Data removes emotion from the process.

Be Consistent Long Enough to See It.

Genuinely, that's it. Show up. Keep going. The man you want to see in the mirror is on the other side of consistency — not talent, not genetics, not a perfect diet. Just keep going long enough to see the results.

Your Numbers

Calculate Your
Exact Blueprint

Enter your stats and get your personalised calorie target, macros, and a deadline for your goal. This is your starting point — adjust based on weekly results.

Age

Gender

Current Weight (KG)

Height (CM)

Activity Level

Fat Loss Aggression

Your Daily Blueprint

—

kcal

Calories

—

Protein

—

Carbs

—

Fat

Based on the Mifflin-St Jeor equation. If weight isn't changing after 2 weeks, adjust by ±100 kcal. Protein is king — hit that number every day above everything else.

Current Weight (KG)

Target Weight (KG)

Weekly Loss Rate

Your Transformation Timeline

StartTarget

These dates are approximate. Real fat loss isn't linear — trust the 4-week trend, not the day-to-day scale.

The Programme

16-Week Training
& Cardio System

Three phases. Progressive structure. Cardio that builds alongside your training — not against it. Click each phase to expand.

This is the 3-day per week split I used. Train Monday / Wednesday / Friday or any 3 non-consecutive days. The cardio is layered in progressively — it starts light so your body adapts, and peaks toward the end when maximum fat loss is the priority. Stick to the structure. Don't skip ahead to Phase 3.

Phase 1 — Foundation

Weeks 1–4 · Build the habit, establish the base

Cardio — Weeks 1–4

2× per week · 20 minutes steady-state · Zone 2 pace (conversational) · Incline walk, treadmill, or light cycle · On rest days or after training. Don't overcomplicate it — just move.

Day A — Push · Chest / Shoulders / Triceps

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	8–10	2 min
Incline Dumbbell Press	3	10–12	90s
Cable Lateral Raise	3	15–20	60s
Overhead Dumbbell Press	3	10–12	90s
Tricep Rope Pushdown	3	12–15	60s

Day B — Pull · Back / Biceps

Exercise	Sets	Reps	Rest
Lat Pulldown	4	8–10	2 min
Seated Cable Row	3	10–12	90s
Single Arm Dumbbell Row	3	10–12 each	90s
Face Pull	3	15–20	60s
Barbell Curl	3	10–12	60s

Day C — Legs / Core

Exercise	Sets	Reps	Rest
Barbell Squat	4	8–10	2 min
Romanian Deadlift	3	10–12	90s
Leg Press	3	12–15	90s
Leg Curl	3	12–15	60s
Plank Hold	3	45–60s	60s

Phase 2 — Progression

Weeks 5–10 · Raise intensity, increase cardio

Cardio — Weeks 5–10

3× per week · 25–30 minutes per session · Mix: 2× Zone 2 steady-state + 1× LISS (45-min walk or cycle) · Daily step target: 8,000–10,000. This is where the body composition starts to shift visibly.

Day A — Push (increased intensity)

Exercise	Sets	Reps	Rest
Barbell Bench Press	4	6–8 (heavier)	2 min
Incline Dumbbell Press	4	10–12	90s
Pec Deck / Cable Fly	3	12–15	60s
Cable Lateral Raise	4	15–20	60s
Barbell Overhead Press	3	8–10	90s
Skull Crushers	3	10–12	60s

Day B — Pull (added volume)

Exercise	Sets	Reps	Rest
Weighted Pull-Ups / Lat Pulldown	4	6–10	2 min
Barbell Row	4	8–10	90s
Chest-Supported Row	3	10–12	90s
Straight Arm Pulldown	3	15–20	60s
Incline DB Curl	3	10–12	60s
Hammer Curl	3	12–15	60s

Day C — Legs / Core (added volume)

Exercise	Sets	Reps	Rest
Barbell Squat (heavier)	4	6–8	2 min
Romanian Deadlift	4	10–12	90s
Walking Lunges	3	12 each leg	90s
Leg Extension	3	15–20	60s
Leg Curl	3	12–15	60s
Cable Crunch	3	15–20	60s

Phase 3 — Stage Ready

Weeks 11–16 · Maximum conditioning, peak results

Cardio — Weeks 11–16

4–5× per week · 35–45 minutes per session · 2× HIIT (20 min — 30s hard / 60s easy) · 2–3× LISS (45-min walk or cycle) · 10,000+ steps daily is non-negotiable. This phase is where the abs come in and the physique separates from average.

Day A — Push (peak intensity)

Exercise	Sets	Reps	Rest
Barbell Bench Press	5	5–6 (PR attempts)	2–3 min
Incline DB Press	4	8–10	90s
Cable Fly	3	15–20	60s
Lateral Raise — drop set	3	15 + 10 + 5	90s
Rear Delt Fly	3	20	60s
Tricep Pushdown	4	12–15	60s

Day B — Pull (peak volume)

Exercise	Sets	Reps	Rest
Weighted Pull-Ups	5	5–6	2–3 min
Barbell Row	4	6–8	2 min
Cable Row (wide grip)	3	10–12	90s
Straight Arm Pulldown	4	15–20	60s
Barbell Curl — drop set	3	8 + 8 + 8	90s
Hammer Curl	3	12	60s

Day C — Legs / Full Core

Exercise	Sets	Reps	Rest
Barbell Squat	5	5–6	2–3 min
Romanian Deadlift	4	8–10	2 min
Leg Press	4	12–15	90s
Leg Curl — drop set	3	12 + 10 + 8	90s
Standing Calf Raise	4	15–20	60s
Cable Crunch	4	20	60s
Hanging Leg Raise	3	15	60s

FAT TOSTAGE READYIN 16 WEEKS

This Isn't a Secret.It's Just the Work.