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Nutrition & Training Plan
GGoalFat loss + muscle retention
FFocusSustainable fat loss + lasting energy
SStrategy2 plates. Hit the range. Get results.
TTrackMonitor. Adjust. Keep progressing.
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This plan is designed for sustainable fat loss while maintaining muscle and energy. Follow the meal schedule, track your macros, and complete the weekly training timeline.
Meal Prep Options
2 plates = target range| Meal | P | C | F | Cal |
|---|---|---|---|---|
 Lemon Chicken Mediterranean Bowl | 100-120 | 60-80 | 5-25 | 1400-1600 |
| Korean BBQ Crunch Bowl | 100-120 | 60-80 | 5-25 | 1400-1600 |
 Buffalo Chicken Mac | 100-120 | 60-80 | 5-25 | 1400-1600 |
| Honey Pineapple Sriracha | 100-120 | 60-80 | 5-25 | 1400-1600 |
| Poblano Pasta | 100-120 | 60-80 | 5-25 | 1400-1600 |
2-Plate Macro Range
Calories1,400-1,600
Protein100-120g
Carbs60-80g
Fat5-25g
Daily Eating Schedule
InstructionsBreakfastEggs + oatmeal
Meal PrepChoose one option
Meal PrepChoose one option
ShakeWhey + water
Weekly Training Timeline
ExecuteMon1Upper Body Strength Training
Tue28-10k Steps / Light Activity
Wed3Lower Body Strength Training
Thu48-10k Steps / Light Activity
Fri5Full Body Training + Core
Sat6Optional Cardio / Active Recovery
Sun7Rest
Weekly Progress Tracking
Monitor- Body Weight
- Waist Circumference
- Energy Levels
- Hunger Levels
- Training Performance