Body Transformation Framework
A comprehensive 6-12 month system designed to help you achieve sustainable body composition changes through structured phases of fat loss, muscle building, and maintenance.
01
Foundation
1-2 weeks: Initial assessment, goal setting, flexible nutrition structure, and training program establishment.
02
Drop Bodyfat
8-26 weeks: Create caloric deficit through diet strategies while maintaining muscle mass and building daily habits.
03
Build Muscle
16-40 weeks: Create caloric surplus with progressive training protocols while minimizing fat gain.
04
Maintenance
4-8 weeks: Phase transition period for evaluation and goal realignment to ensure long-term success.
Progress Tracking System
Weekly weight & measurements • Monthly progress photos • Regular check-ins & feedback • Continuous program adaptations