6-Month Plan
Reference guide — do not edit
2450
kcal / day
165g
protein (2.05 g/kg)
290g
carbs
70g
fat (min 0.6 g/kg)
Deficit: ~10–15% below TDEE (~2,810 kcal)
Adjust: ±150–200 kcal every 3–4 weeks based on weight trend + strength
Protein spread: 4 meals × ~40g for max MPS
3× / week · 40 min
Incline walk or cycle — low intensity
1× / week · 20 min
30s hard / 90s easy × 8–12 rounds
9,000+ steps / day
Low-fatigue calorie burn
Months 1–2
Barbell Bench Press
3×6–8
3:00 rest
Bent-Over Row
3×8–10
3:00 rest
Overhead Press
3×8–10
2:30 rest
Lat Pulldown
3×10–12
2:00 rest
Incline Dumbbell Press
2×10–12
1:30 rest
Barbell Biceps Curl
2×12–15
1:00 rest
Triceps Pushdown
2×12–15
1:00 rest
Back Squat
3×6–8
3:00 rest
Romanian Deadlift
3×8–10
2:30 rest
Leg Press
3×10–12
2:00 rest
Lying Leg Curl
3×10–12
1:30 rest
Standing Calf Raise
4×12–15
1:00 rest
Hanging Leg Raise
3×12–15
1:00 rest
Incline Barbell Press
3×6–8
3:00 rest
Weighted Pull-Ups
3×6–10
3:00 rest
Overhead Press
3×8–10
2:30 rest
Seated Cable Row
3×10–12
2:00 rest
Cable Fly
2×12–15
1:00 rest
Barbell Biceps Curl
2×12–15
1:00 rest
Triceps Pushdown
2×12–15
1:00 rest
Front Squat
3×6–8
3:00 rest
Hip Thrust
3×8–12
2:30 rest
Walking Lunges
3×10–12
1:30 rest
Lying Leg Curl
3×10–12
1:30 rest
Leg Extension
2×12–15
1:00 rest
Standing Calf Raise
4×12–15
1:00 rest
Hanging Leg Raise
3×12–15
1:00 rest
Months 3–6
Barbell Bench Press
4×6–8
3:00 rest
Incline Dumbbell Press
3×8–12
2:00 rest
Overhead Press
3×8–10
2:30 rest
Cable Fly
3×12–15
1:00 rest
Lateral Raise
3×15–20
1:00 rest
Triceps Pushdown
3×12–15
1:00 rest
Weighted Pull-Ups
4×6–10
3:00 rest
Bent-Over Row
4×8–10
2:30 rest
Seated Cable Row
3×10–12
2:00 rest
Lat Pulldown
3×10–12
1:30 rest
Face Pull
3×15–20
1:00 rest
Barbell Biceps Curl
3×12–15
1:00 rest
Back Squat
4×6–8
3:00 rest
Romanian Deadlift
3×8–10
2:30 rest
Leg Press
3×10–12
2:00 rest
Lying Leg Curl
3×10–12
1:30 rest
Hip Thrust
3×10–12
1:30 rest
Standing Calf Raise
4×12–15
1:00 rest
Progressive overload — beat your logbook. Same weight/reps for months = no growth.
Protein first — 165g/day. Spread across 4 meals (~40g each).
RIR 2–3 — stop 2–3 reps before failure on most sets. Last set of isolation: go to failure.
Sleep 7–9h — sleep deprivation cuts fat loss %, raises cortisol, kills gains.
Deload week 8 — cut volume/intensity ~50% for one week to clear fatigue.
Judge by — waist tape + strength log + monthly photos. Scale may barely move; that's fine.
Clears all workouts, meals, and measurements.