Your Personalized Targets & Timeline
Your Profile
- Age: 33 | Sex: Male | Height: 5'7" (170 cm) | Weight: 163 lbs (74 kg)
- Current body fat: ~24%
- Goal body fat: 10-12% (six-pack visible)
- Training: 5-6 days/week
- Work: Sedentary
- Diet: No pork or beef
Current vs Goal Composition
Current Composition (Estimated)
| Metric | Value |
|---|---|
| Total weight | 163 lbs |
| Body fat % | 24% |
| Fat mass | ~39 lbs |
| Lean mass | ~124 lbs |
Goal Composition: 12% Body Fat
- Lean mass: 124 lbs (preserved)
- At 12% BF: 141 lbs total
- Fat to lose: ~22 lbs
Goal Composition: 10% Body Fat (Six-Pack Territory)
- At 10% BF: 138 lbs total
- Fat to lose: ~25 lbs
Realistic Timeline Projections
| Timeframe | Fat Lost | Ending BF% | Milestone |
|---|---|---|---|
| 90 days | 12-14 lbs | ~16-17% | Upper abs hint visible |
| 120 days | 16-18 lbs | ~14-15% | Top abs visible, outline emerging |
| 150 days | 20-22 lbs | ~12% | Six-pack emerging |
| 180 days | 22-25 lbs | ~10-11% | Six-pack clearly defined |
Recommended pace: 0.75-1 lb/week fat loss
Daily Calorie & Macro Targets
| Metric | Target |
|---|---|
| Total Calories | 2,050 |
| Protein | 165g (660 cal) — 32% |
| Fat | 70g (630 cal) — 31% |
| Carbs | 190g (760 cal) — 37% |
Protein Distribution by Meal
Breakfast: 35-40g
Lunch: 40-50g
Dinner: 40-50g
Snack: 25-35g
Protein Sources (No Pork/Beef)
| Source | Protein per 100g |
|---|---|
| Chicken breast | 31g |
| Turkey | 29g |
| Salmon | 25g |
| Tuna | 30g |
| Cod/White fish | 23g |
| Eggs | 13g |
| Greek yogurt | 10g |
| Cottage cheese | 11g |
| Shrimp | 24g |
| Legumes | 8-9g |
| Tofu | 8g |
Training Structure
Spring/Summer/Fall (Outdoor Season)
Mon: Gym - Upper Body (Push focus)
Tue: Biking (60-90 min Zone 2) or Rowing/Kayaking
Wed: Gym - Lower Body
Thu: Biking or Walking (active recovery, 30-60 min)
Fri: Gym - Upper Body (Pull focus)
Sat: Long outdoor activity (biking, kayaking - 90+ min)
Sun: Rest or light walk
Winter (Gym Focus)
Mon: Upper Body A
Tue: Lower Body A + 20-30 min cardio
Wed: Active recovery or rest
Thu: Upper Body B
Fri: Lower Body B + 20-30 min cardio
Sat: Conditioning/Cardio (45-60 min)
Sun: Rest
Gym Program: Upper/Lower Split
Upper A (Push Focus)
Bench Press 4×6-8
Overhead Press 3×8-10
Incline Dumbbell Press 3×10-12
Barbell Row 4×6-8
Face Pulls 3×15
Tricep Pushdowns 3×12
Bicep Curls 3×12
Lower A (Quad Focus)
Squat 4×6-8
Romanian Deadlift 3×10-12
Leg Press 3×10-12
Leg Curl 3×12
Calf Raises 4×12-15
Hanging Leg Raises 3×10-15
Upper B (Pull Focus)
Pull-ups/Lat Pulldown 4×6-10
Cable Row 4×8-10
Dumbbell Bench Press 3×10-12
Lateral Raises 3×12-15
Rear Delt Flyes 3×15
Hammer Curls 3×12
Overhead Tricep Ext 3×12
Lower B (Hinge Focus)
Deadlift 4×5
Bulgarian Split Squat 3×8-10 each
Leg Press 3×12
Leg Curl 3×12
Calf Raises 4×12-15
Cable Crunches 3×15
Cardio Strategy
| Type | Weekly Target | When |
|---|---|---|
| Zone 2 (biking, walking, rowing) | 120-180 min total | Outdoor days |
| HIIT (optional) | 1-2 sessions, 15-20 min | End of strength session |
Progress Tracking
What to Track
- Daily weight → Calculate weekly average
- Waist measurement → Every 2 weeks (should decrease)
- Progress photos → Every 2-4 weeks, same lighting/time
- Strength numbers → Should maintain or increase
- How clothes fit
Adjustment Protocol
- Losing 0.5-1 lb/week → Stay the course
- Losing <0.5 lb/week for 2+ weeks → Drop 100-150 calories (from carbs)
- Losing >1.5 lb/week → Add 100-150 calories
- Strength dropping significantly → Add 100 calories, ensure protein is hit
Ab Training
2-3 direct sessions per week:
- Hanging leg raises
- Cable crunches
- Ab wheel rollouts
- Pallof press
Progressive overload applies — add weight/reps over time.
Key Success Factors
- Hit protein daily — 165g minimum, non-negotiable
- Maintain strength training — Muscle preservation is key
- Be patient — Visible abs at 12%, defined at 10%
- Track progress — Weekly weigh-ins, photos, measurements
- Enjoy outdoor activities — They support your goals AND mental health
- Sleep 7-9 hours — Recovery enables progress
Document created: December 2024 Personalized for: Male, 33, 5'7", 163 lbs, targeting 10-12% body fat