You show up for everything and everyone else. Now show up for yourself.
What is inside
🔥
Calorie calculation
💪
Training splits
📊
Progress tracking
📅
12 week roadmap
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I
Nutrition
1
Calculate your calorie target
To lose fat you need to be in a calorie deficit — consuming fewer calories than your body burns. Use the calculator below to get your exact numbers right now.
Your Calorie Calculator
Gender
Age
Weight (kg)
Height (cm)
Activity level
Please fill in all fields.
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Goal calories
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Protein (g)
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Maintenance
2
Hit your protein target every day
Protein preserves muscle while you lose fat and keeps you fuller for longer. It is the most important number to hit during a cut.
Daily protein target
Your weight (kg) × 2 = grams of protein per day
Example — if you weigh 80kg, aim for 160g of protein daily. Fill the rest of your calories with carbohydrates and fats in whatever split works for you.
3
Track everything in MyFitnessPal
Log every meal, every snack, every drink with calories. You do not have to be perfect — but you do have to be honest. Untracked calories are the most common reason people do not lose fat despite eating well. The two numbers that matter most are total calories and total protein. Get those right and everything else follows.
II
Training
Choose the split that fits your schedule. The goal during a cut is to maintain your muscle mass and strength. Focus on consistency and push yourself to your fullest capability every session.
3 Days
Full Body
Full Body A / B / C Train on non-consecutive days. E.g. Mon / Wed / Fri
4 Days
Upper Lower
Upper A / Lower A / Upper B / Lower B Alternate upper and lower. E.g. Mon / Tue / Thu / Fri
5 Days
PPL + U/L
Push / Pull / Legs / Upper / Lower Higher frequency, more volume. E.g. Mon–Wed / Fri–Sat
📶
Increase your daily steps
Increasing your step count is one of the most effective and underrated fat loss tools. It is low impact, easy to do, and adds up significantly over 12 weeks. Check your phone or watch for your current daily average — then add 3,000 steps to that number and make it your daily target from week one.
Step progression
Weeks 1–4: Current average + 3,000 steps per day Weeks 5–8: Week 1–4 average + 1,000 more steps Weeks 9–12: Maintain and push where possible
III
Tracking Progress
1
Weigh yourself every morning
Step on the scales before your first meal and after using the bathroom. Log the number. Your weight could go up and down by 1–2kg day to day based on water, food, hormones and digestion — do not react to individual days.
2
Track your weekly average — not daily numbers
Add your 7 daily weights and divide by 7. Compare that average week to week. A downward trend over multiple weeks confirms fat loss — regardless of what any single day showed. This is the only number that matters.
3
Take weekly progress photos
Same day every week. No tripod needed — prop your phone up, set a 10 second timer. Bathroom lighting is usually the clearest. Take three angles — front, side and back. Always before your first meal and after using the bathroom. The scale does not tell the full story. Body composition changes show up in photos long before the scale moves.
What to look for
Do not compare week 1 to week 2. Compare week 1 to week 4, week 4 to week 8. Progress compounds over time — the changes are subtle week to week but significant over a month.
IV
12 Week Roadmap
Three phases. Each builds on the last. The goal is progression — in your habits, your adherence, and your results.
Establish your calorie target and protein goal. Download MyFitnessPal and start logging every meal. Begin your training split. Add 3,000 steps to your daily average. Focus on consistency over perfection this week.
2
Phase 1
Locking In the Habits
Tracking should feel more natural now. Focus on hitting your protein target daily. Stick to your training split. Start noticing your energy levels and how different foods affect your hunger.
3
Phase 1
Finding Your Rhythm
Three weeks in — the novelty may have worn off. This is where discipline takes over from motivation. Stay the course. Keep showing up.
4
Phase 1
Reviewing the First Phase
Look at your weekly weight averages from weeks 1 to 4. Is the trend going down? If so, stay the course. If not, review your tracking honestly — untracked calories are usually the culprit.
5
Phase 2
Increasing Output
Add 1,000 steps to your daily target. Reassess your calories if weight loss has stalled — your maintenance calories may have dropped slightly as you have lost weight.
6
Phase 2
Halfway Point
You are halfway through. Review your weekly progress photos and compare where you are now to where you started. Trust the process.
7
Phase 2
Staying Consistent
This is the most common week for consistency to slip. Social situations, busy schedules, motivation dips — push through. One off-plan meal does not undo six weeks of work.
8
Phase 2
Second Review
Recalculate your maintenance calories based on your new weight. Adjust your calorie target if needed to maintain the deficit. Protein target stays the same.
9
Phase 3
Final Phase Begins
The finish line is in sight. Tighten up your tracking, stay consistent with training and steps. You should be seeing noticeable changes in the mirror by now.
10
Phase 3
Pushing Through
Keep going. Results compound in the final weeks. Do not reduce calories further — maintain the 500 deficit and let the process work.
11
Phase 3
Final Stretch
One week to go after this. Reflect on how far you have come. Your habits now are the foundation for what comes next — whether that is maintaining, continuing the cut, or going into a muscle building phase.
12
Phase 3
Week Twelve
Final weigh-in. Look back at your weekly photos and compare where you started to where you are now. Take a bow.
V
Mindset
💬
Consistency over perfection — always
Missing one meal, one session, or one day of tracking does not derail 12 weeks. What derails 12 weeks is letting one bad day become a bad week. Get back on track the next meal — not the next Monday.
⚖️
The scale is one tool — not the verdict
Your weight will fluctuate. Some weeks it will not move despite doing everything right. Trust the weekly average, trust the photos, trust the process. The work compounds even when you cannot see it yet.
🔥
Nobody is motivated every morning
Motivation got you started. Discipline will get you to week 12. Show up anyway. Do the work anyway. The feeling follows the action — not the other way around.
🎯
Notice the non-scale victories
Clothes fitting differently. More energy. Better sleep. Lifting more weight. Feeling sharper mentally. These are all real results that the scale cannot measure. Notice them. They matter.
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This guide gives you the framework. A coach gives you the personalised programme, the weekly accountability, and the feedback that makes the difference between almost getting there and actually getting there.