Paulina · Body Recomposition Training Plan

Body Recomposition

The Hardcore Plan

Lose fat. Build muscle. End skinny fat. 12 weeks.

What skinny fat actually is

Low muscle mass + high body fat + poor distribution. The belly stays soft, the legs stay heavy, the arms stay undefined — even when the scale says you are thin. You cannot cardio your way out of it. You cannot diet your way out of it. You have to build muscle with heavy progressive loading AND eat enough protein to fuel that growth while burning fat simultaneously. This is body recomposition.

The one rule that overrides everything else: 130g protein every single day. Without this number, heavy training breaks down muscle instead of building it. With it, your body has the material to build muscle and burn fat at the same time.

What most women do wrong: Eat less + do more cardio. This makes skinny fat dramatically worse. Less food without heavy lifting breaks down muscle. More cardio raises cortisol which drives belly fat storage. You end up lighter but softer, flatter, and more metabolically broken.

Daily non-negotiables: Morning vacuum 5 × 30 sec · 130g protein · Heavy training 5×/week · 8h sleep · 10,000 steps · Cold water on legs after every session · Eating window 08:00–17:00

Weekly Structure

📅

7-Day Training Split

Body Recomposition · 12 Weeks

Mon

Glutes + Posterior Chain — HEAVY

Anchor session · Hip thrust · RDL · Hack squat · Adductor · Lunges

Most important session of the week. Never skip. Never reduce weight.

Must DoGlutes

Tue

Back + Biceps — HEAVY

Lat pulldown · Cable row · DB row · Face pull · Curls

The back creates the V-taper that makes the waist look small.

Back

Wed

Shoulders + Triceps + Core

Overhead press · Lateral raise × 5 sets · Rear delt · Triceps · Ab roller

Shoulders are the most transformative muscle for skinny fat women.

ShouldersCore

Thu

Quads + Glutes — Second Glute Session

Hack squat · Bulgarian split · Leg press · Hip thrust light · Leg extension

Second glute session creates the full round shape — not just lower glute.

Glutes

Fri

Full Upper Body

DB press · Incline · Cable fly · Pulldown · Row · Laterals · Ab roller

Combines push and pull. Full upper body stimulus.

Upper

Sat

Zone 2 Cardio Only

45–60 min bike · Resistance 4–5 · 70–80 RPM · HR 120–132 bpm

Builds the fat-burning engine permanently. Do not make it harder.

Fat Burn

Sun

Active Recovery

Morning protocol · 30 min brisk walk · Legs up wall 20 min · MLD

Recovery is when muscle actually grows. Protect this day.

Recovery

🚴

IC7 Bike — After Every Session · No Rest

Glycogen depleted from weights → bike burns fat directly

25 min · Resistance 8–10 · 75–85 RPM

Months 1–2: 25 min. Month 2 Week 5+: 28 min. Month 3: 30 min. Saturday Zone 2: 45–60 min at lower intensity.

Monday

Glutes + Posterior Chain

The anchor session · Never skip · Never reduce weight · This changes your shape

Stomach Vacuum — 5 × 30 sec BEFORE THIS SESSION. On the floor. Exhale everything, draw navel to spine hard, hold. Every morning, every session.

🔥

Warmup + Activation

5–7 min · Always before loading

Stomach vacuum

5 × 30 seconds on the floor before anything else

Banded clamshell

2 × 20 each side · Activates glute med

Glute bridge bodyweight

20 reps · Feel the glute contract at top

Hip circle

10 each direction · Hip mobility

🏋️

Hip Thrust — Barbell

Primary anchor · Week 1: 40kg · Add 2.5kg every week · Month 3: 75–80kg

Hip Thrust with Barbell

4 sets × 12 reps · Week 1: 40kg · Month 3 target: 75–80kg

Upper back on bench, barbell across hip crease, feet flat. Drive through heels, squeeze glutes at full extension — hold 1 second at top. The squeeze at the top is what builds the shape. Never rush the top position.

Anchor LiftGlutes

🏋️

Romanian Deadlift

4 sets × 10 reps · Week 1: 30kg · Month 3: 60–70kg

Romanian Deadlift

4 × 10 · Week 1: 30kg · Feel the hamstring stretch

Hinge at hips, bar stays close to legs, feel the hamstring stretch at the bottom — this is where the glute-ham tie-in develops. Drive hips forward to stand. The stretch position is the entire point.

Glute-Ham Tie-inGlutes

🦵

Hack Squat / Goblet Squat

4 sets × 12 reps · Week 1: 30kg · Always below parallel

Hack Squat or Goblet Squat

4 × 12 · Week 1: 30kg · Go below parallel always

Deep squat position loads the upper glute in a stretched position the hip thrust cannot reach. Always go below parallel — the depth is where upper glute growth happens.

Upper GluteDepth Required

🦵

Accessory Work

Complete the posterior chain

Adductor Machine

3 × 15 · Lean forward 30°

Lean forward to shift load from hip flexor to glute. Inner thigh and glute med. Controls leg shape.

Inner Glute

Walking Lunges

3 × 12 each leg · Bodyweight or dumbbells

Each full stride is a complete lymphatic pump of the entire leg. Full range — back knee almost touches floor.

GlutesLymphatic

Leg Curl

3 × 12 · Slow negative 3 seconds

Hamstring isolation. Slow the negative — the eccentric phase is where muscle is built.

Hamstrings

Single Leg Hip Thrust

3 × 10 each side · Add from Week 5

Forces each glute to work independently. Much harder than bilateral. Most direct single-glute exercise.

GlutesAdd Week 5

🚴

IC7 Bike — 25 min · Straight from last exercise. No rest.

Resistance 8–10 · 75–85 RPM RPM · HR 130–145 bpm

⚡

Straight from last exercise. Glycogen depleted. Body burns fat directly. Push hard enough that talking is uncomfortable.

Non-NegotiableFat BurnLymphatic Flush

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Tuesday

Back + Biceps

The V-taper session · A wide back makes the waist look dramatically smaller

Stomach Vacuum — 5 × 30 sec BEFORE THIS SESSION.

🔥

Warmup + Activation

5–7 min · Always before loading

Band pull-apart

20 reps · Rear delt activation

Dead hang

30 seconds · Activates lats

Cat-cow

10 reps · Spine mobility

Face pull light

15 reps · Rotator cuff

🏋️

Lat Pulldown

Primary anchor · Week 1: 30kg · Month 3: 50–55kg

Lat Pulldown

4 × 10 · Week 1: 30kg · Pull to upper chest

Elbows drive down and back, not just arms pulling. Lean back slightly. Squeeze lats at bottom, hold 1 second. The lats are the wing muscles — building them creates the V-taper.

PrimaryLats

🏋️

Rowing Movements

Back thickness and detail

Seated Cable Row

4 × 10 · Week 1: 25kg · Elbows tight

Pull to lower ribs. Squeeze shoulder blades together at the end of every rep and hold 1 second. This 1-second hold builds mid-back detail.

Mid Back

Single Arm Dumbbell Row

3 × 12 each side · Heavy · Full range

One knee and hand on bench. Arm nearly straight at bottom, elbow pulls past hip at top. Go heavy here.

Back

Face Pull

3 × 15 · Cable or band · Medium height

Pull rope to face, elbows flare out, hands finish beside ears. Critical for posture — rounded shoulders make the belly look bigger.

Rear DeltPosture

💪

Biceps

Both angles for complete development

Dumbbell Curl

3 × 12 each arm · Slow negative 3 seconds

Slow the negative phase — 3 seconds down. Full supination at top. Do not swing.

Biceps

Hammer Curl

3 × 10 each arm · Neutral grip throughout

Palms facing each other. Builds brachialis which adds width to the arm.

Brachialis

🚴

IC7 Bike — 25 min · Straight from last exercise. No rest.

Resistance 8–10 · 75–85 RPM RPM · HR 130–145 bpm

⚡

Same protocol every day — glycogen depleted, body burns fat.

Non-NegotiableFat BurnLymphatic Flush

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Wednesday

Shoulders + Triceps + Core

Wide shoulders make the waist look narrow · 5 sets lateral raise every week

Stomach Vacuum — 5 × 30 sec BEFORE THIS SESSION.

🔥

Warmup + Activation

5–7 min · Always before loading

Arm circles

10 forward + 10 backward · Shoulder mobility

Band lateral raise

15 reps · Light · Deltoid activation

Face pull

15 reps · Rotator cuff before pressing

Wrist circles

10 each direction

🏋️

Overhead Press + Lateral Raise

The two most important shoulder exercises

Dumbbell Overhead Press

4 × 10 · Week 1: 8kg · Seated strict · No leg drive

Seated, back supported. Press straight up. Do not let elbows flare excessively. Core tight throughout.

PrimaryShoulders

Lateral Raise — 5 Sets

5 × 15 · Light weight · Full ROM · Pause at top 1 second

The most important shoulder exercise. 5 sets. Light — 4–6kg. Pause 1 second at top (arms parallel to floor). Do not swing. Pure lateral deltoid.

5 SetsWidth

🏋️

Rear Delts + Triceps

Rear Delt Fly

4 × 15 · Bent over or cable

Bent over at 45°, elbows slightly bent. Fly out and back. Creates the 3D rounded shoulder.

Rear Delt

Tricep Overhead Extension

4 × 12 · Dumbbell or cable · Long head

Hold overhead, lower behind head. Long head of tricep — creates the hanging fullness under the arm.

Triceps

Tricep Pushdown

3 × 15 · Cable · Rope attachment

Elbows pinned to sides. Full extension at bottom, hold 1 second.

Triceps

🔥

Core Block

Do all four — every Wednesday

Ab Roller Rollout

4 × 8 · Slow out · 1 sec pause · Controlled back

Most effective core exercise in the plan. Never let lower back arch. Go only as far as you can maintain neutral spine.

PrimaryCore

Dead Bug

3 × 10 each side · Slow and controlled

Lower opposite arm and leg without letting lower back arch away from floor. Deep stabilisers only.

Deep Core

Plank

3 × 45 seconds · Squeeze everything

Elbows below shoulders. Squeeze glutes, abs, quads simultaneously. Do not let hips drop.

Core

🚴

IC7 Bike — 25 min · Straight from last exercise. No rest.

Resistance 8–10 · 75–85 RPM RPM · HR 130–145 bpm

⚡

Wednesday bike follows compound shoulder work — maximum fat burn window.

Non-NegotiableFat BurnLymphatic Flush

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Thursday

Quads + Glutes II

Second glute session · Stretch position loading · Creates full round shape

Stomach Vacuum — 5 × 30 sec BEFORE THIS SESSION.

🔥

Warmup + Activation

5–7 min · Always before loading

Quad stretch

30 seconds each leg

Goblet squat bodyweight

10 deep reps · Activates pattern

Hip circle

10 each direction

Glute bridge

20 reps · Wake posterior chain

🏋️

Hack Squat + Bulgarian Split Squat

The two hardest and most effective lower body exercises

Hack Squat

4 × 12 · Week 1: 30kg · Below parallel always

The stretch position at the bottom loads the upper glute that the hip thrust cannot reach. Always go below parallel.

AnchorUpper Glute

Bulgarian Split Squat

4 × 10 each leg · Week 1: bodyweight · Week 5+: hold dumbbells

Rear foot elevated on bench. Front foot well forward. Drop straight down. Start bodyweight — master the movement before adding load. Extremely challenging.

Key ExerciseGlutesSingle Leg

🦵

Accessories

Leg Press

4 × 15 · Feet high and wide on platform

High wide foot position shifts load to glutes. Full range — minimum 90° at bottom.

Glutes

Hip Thrust — Light

3 × 15 · 30kg · Mind-muscle focus

Lighter than Monday. Higher rep. Maximum mind-muscle connection — feel every part of the glute contracting.

GlutesMind-Muscle

Leg Extension

3 × 15 · Full lockout · Hold 1 second

Full extension at top — do not stop short. Hold 1 second at lockout. Creates quad definition.

Quads

🚴

IC7 Bike — 25 min · Straight from last exercise. No rest.

Resistance 8–10 · 75–85 RPM RPM · HR 130–145 bpm

⚡

Thursday bike follows the most demanding leg session — maximum fat burn.

Non-NegotiableFat BurnLymphatic Flush

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Friday

Full Upper Body

Push + pull combination · Ends the training week strong

Stomach Vacuum — 5 × 30 sec BEFORE THIS SESSION.

🔥

Warmup + Activation

5–7 min · Always before loading

Band pull-apart

20 reps

Arm circles

10 each direction

Light dumbbell press

10 reps · Activates pressing pattern

Face pull light

15 reps

🏋️

Push + Pull

Dumbbell Flat Press

4 × 10 · Week 1: 10kg each · Month 3: 18–20kg

Lower dumbbells to chest level — full range. Drive up and slightly inward at top.

Chest

Incline Dumbbell Press

3 × 12 · 30–45° bench

Upper chest. Creates fullness in the upper body.

Upper Chest

Lat Pulldown

3 × 10 · Second pulling session

Back needs frequency. Same technique as Tuesday.

Back

Dumbbell Row

3 × 12 each side · Heavy

Full range. Elbow past hip at top.

Back

🏋️

Shoulders + Core Finisher

Lateral Raise

3 × 15 · Always in the plan

Every session has lateral raises. Never skip these.

AlwaysShoulders

Cable Fly

3 × 15 · Full stretch at bottom

Stretch the chest at the bottom of every rep. Squeeze hard at the top.

Chest

Face Pull

3 × 15

Rear delts. Posture. Do not skip.

Rear Delt

Ab Roller

4 × 8 · Slow and controlled

Second ab roller session of the week.

CorePrimary

🚴

IC7 Bike — 25 min · Straight from last exercise. No rest.

Resistance 8–10 · 75–85 RPM RPM · HR 130–145 bpm

⚡

Final bike of the training week. End it properly.

Non-NegotiableFat BurnLymphatic Flush

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Saturday

Zone 2 Cardio

The fat-burning engine session · Low intensity is the point · Do not make it harder

Why Zone 2 matters

Zone 2 cardio (heart rate 120–132 bpm) is the intensity at which mitochondria — the cellular energy factories — multiply. More mitochondria means your body burns more fat at rest, during sleep, and during all other exercise. Results are not visible at Week 1. They compound from Week 4 onward and by Month 3 your fat oxidation capacity is permanently higher.

The rule: you must be able to speak a few words but it must be uncomfortable. If you can have a full conversation, go harder. If you cannot speak at all, slow down. Zone 2 is specific — not a gentle cruise, not a sprint.

🚴

Zone 2 — Stationary Bike

45–60 min · Resistance 4–5 · 70–80 RPM · HR 120–132 bpm

Stationary Bike — Zone 2

45–60 min · Heart rate 120–132 bpm

Use a heart rate monitor if possible. Resistance 4–5. 70–80 RPM. This is a sustained aerobic effort — not intervals, not sprint bursts. The consistent low-intensity sustained output is the stimulus. 45 min minimum. 60 min ideal.

Zone 2Fat Burn

🔥

Morning Protocol — Saturdays

Stomach vacuum

5 × 30–60 seconds before anything

Fasted, on the floor, every single morning. Saturday included.

Diaphragmatic breathing

10 deep belly breaths

Reduces cortisol before it spikes. Directly reduces belly fat storage.

Dead bug

3 × 10 each side

The daily core baseline.

Bird dog

3 × 10 each side

Daily stability work.

🧊

Cold Water on Legs — 90 seconds · Every Session

Immediately after bike · Lipedema protocol · Non-negotiable

❄

Cold tap water directly on legs and thighs · 90 seconds

Contracts lymphatic vessels, drives fluid out of legs, reduces inflammation. Directly targets lipedema fluid retention after every session.

Every SessionLipedema

Sunday

Active Recovery

Muscle grows during recovery not during training · Protect this day

Why recovery matters: Training creates the stimulus for muscle growth. Sleep and rest are when the actual growth happens. Chronic under-recovery produces chronic under-results — you train hard and see nothing because the adaptation phase is skipped. Sunday is non-negotiable recovery.

🌅

Sunday Morning Protocol — Non-Negotiable

Stomach vacuum

5 × 30–60 seconds · Fasted · On the floor

Every single morning. Seven days a week. This is the most important anti-bloat exercise in the plan.

Diaphragmatic breathing

10 deep belly breaths · Hand on belly

Breathe into belly not chest. Activates parasympathetic nervous system. Reduces cortisol.

Dead bug

3 × 10 each side · Slow and controlled

Deep core stability. Safe for every day.

Bird dog

3 × 10 each side · Hold 2 seconds

On all fours. Daily.

Cat-cow

10 reps · Slow

Decompresses spine. Stimulates gut motility. Reduces bloating.

Ab roller

3 × 6 · Lighter than training days

Active recovery version. Shorter sets.

🚶

Active Movement

Brisk walk

30–45 min

10,000 steps per day is the target. Every step is a lymphatic pump. Walking reduces bloating more than any specific exercise because it keeps lymph moving all day.

Self-MLD on legs

10–15 min

Manual lymphatic drainage sequence on legs. Gentle, specific technique. Moves fluid from legs to trunk.

Legs up wall

20 min

Gravity drainage. Most passive and most powerful lymphatic tool. Non-negotiable for lipedema management.

Every Morning · Before Coffee · Before Food

Daily Anti-Bloat Protocol

10–12 minutes · On the floor · Every single day · 7 days a week

Non-negotiable. This protocol done daily for 4 weeks produces visible waist reduction. Missing days resets the adaptation of the transverse abdominis. The vacuum is a skill — it gets stronger with practice and the waist responds directly.

Stomach Vacuum — 5 × 30–60 seconds

Lie on back or sit on edge of bed. Exhale ALL air from lungs completely. Draw navel toward spine as hard as possible. Hold while breathing shallowly through nose. This trains the transverse abdominis — the deep corset muscle that no other exercise reaches. Week 1: 30 seconds. Week 4+: 60 seconds. Results are visible within 3–4 weeks of daily practice.

Diaphragmatic Breathing — 10 deep breaths

Hand on belly. Inhale into the belly — it should rise, not your chest. Exhale slowly and completely. This activates the parasympathetic nervous system which reduces cortisol — the primary driver of belly fat storage and bloating. Do this before cortisol spikes in the first 30 minutes of waking.

Dead Bug — 3 × 10 each side

Lie on back, arms pointing to ceiling, knees at 90°. Lower opposite arm and leg slowly toward the floor without letting your lower back arch away from the floor. Touch nothing. Return slowly. This trains the deep core stabilisers that create the flat belly — not the superficial muscles that crunches target.

Bird Dog — 3 × 10 each side

On all fours, hands under shoulders, knees under hips. Extend right arm and left leg simultaneously. Hold 2 seconds at full extension — arm and leg parallel to floor. Return slowly. Switch sides. The most underrated daily core exercise for deep stability.

Ab Roller — 4 × 8 reps

Kneel on mat. Roll out slowly — the slower the better. Pause 1 second at full extension. Return under complete control. Never let the lower back arch. Start from the position where you can maintain a neutral spine and extend further each week. This is the single most effective core exercise in the plan — reaches the deep transverse abdominis and the entire rectus in one movement.

Cat-Cow — 10 reps

On all fours. Exhale, round the spine completely (cat). Inhale, drop the belly and lift the head (cow). 10 slow reps. Decompresses the spine, stimulates gut motility, reduces morning bloating through mechanical gut movement.

Total time: 10–12 minutes. Do this before coffee, before food, before anything else. The fasted state allows the vacuum to go deeper — there is no food bulk in the stomach. After 4 weeks this sequence takes 10 minutes and the waist responds visibly within that timeframe.

The Mechanism of Change

Progressive Overload

Add weight every week · This is how muscle grows · Without this nothing changes

Why progressive overload is non-negotiable

Your muscle grows when it is confronted with a stimulus it cannot comfortably handle, forced to adapt, and given the protein and rest to rebuild stronger. If you lift the same weight every week, the stimulus stays the same and the muscle stops growing. Progressive overload — adding load systematically — is the entire mechanism of body recomposition.

Exercise	Week 1	Week 4	Week 8	Week 12 Target
Hip Thrust	40kg	50kg	62.5kg	75–80kg
Romanian Deadlift	30kg	40kg	52.5kg	62.5–70kg
Hack Squat	30kg	45kg	60kg	70–80kg
Lat Pulldown	30kg	37.5kg	45kg	50–55kg
Seated Cable Row	25kg	32.5kg	40kg	45–50kg
DB Overhead Press	8kg	10kg	13kg	14–16kg
Lateral Raise	4kg	5kg	6kg	7–8kg
DB Flat Press	10kg	14kg	18kg	20–22kg
Bulgarian Split Squat	Bodyweight	BW + 5kg	10kg DB	14–16kg DB

Add weight when: you can complete all prescribed reps of all sets with 2 reps still in the tank. If you are grinding the last rep with perfect form — stay at that weight next week. If the last 2 reps are genuinely easy — add the next increment.

Deload weeks: Week 4, Week 8, Week 12 — reduce all loads to 60% for one week. This is not optional or a sign of weakness. Deload weeks prevent overtraining, allow full tissue repair, and consolidate the strength gained. You often come back stronger after a deload.

The Journey

3-Month Phases

What changes when · What to focus on · What to expect

Month 1

Install the System

Weeks 1–4 · Foundation and adaptation · Week 4 deload

The body is adapting to the stimulus simultaneously across every system — nervous system, muscle tissue, connective tissue, hormonal response. The scale may not move much in Week 1–2. This is correct. Composition is changing even when weight is not.

Focus 100% on the structure: eating window every day, 130g protein, food order at every meal, vacuum every morning, hitting every session. These are the habits that drive everything that follows.

Do not increase loads faster than the schedule. The connective tissue — tendons, ligaments — adapts more slowly than muscle. Too much weight too soon causes injury not growth.

Weight Target

−2 to −3kg

Bike Duration

25 min

Key Focus

Habit installation

Visible Changes

Posture · Waist begins to respond · Bloating reduces · Strength up every week

Month 2

Accelerate

Weeks 5–8 · Habits locked · Push harder · Week 8 deload

By Month 2 the habits are automatic. The training stimulus is now strong enough that visible muscle growth begins. Fat loss accelerates because your resting metabolic rate has increased from new muscle. Increase bike to 28 min. Add Bulgarian split squat with light dumbbells. Add single-leg hip thrust.

This is the month where the silhouette change becomes obvious. The glutes are noticeably higher and rounder. The shoulders create visible width. The waist is tighter from the vacuum and low cortisol combination. The legs are less soft.

Weight Target

−3 to −4kg

Bike Duration

28 min

Add

Single-leg hip thrust · Bulgarian with DBs · Zone 2 Saturdays longer

Visible Changes

Glutes higher · Shoulders wider · Waist tighter · Arms defined

Month 3

Finish Strong

Weeks 9–12 · Final push · Week 12 deload

The body recomposition is now clearly visible. The combination of muscle built and fat lost has changed the silhouette fundamentally — not just the scale number. The skinny fat appearance is replaced by lean muscle definition. Increase bike to 30 min.

Week 12 deload: all loads at 60%, same eating and fasting protocol. This consolidates the muscle built over 11 weeks and allows full recovery. The scale often goes down further during deload as inflammation resolves.

Weight Target

−3 to −4kg

Bike Duration

30 min

Week 12

Deload · 60% loads · Same eating

Total Result

−8 to −11kg · Completely different body composition

Track Everything

Progress Log

Measurements every week · Training loads every session · Photos every 2 weeks

The scale alone is not enough. You are building muscle while losing fat. Muscle is denser — the scale may move slowly while your measurements and photos change dramatically. Always track both.

Photo protocol: Same lighting, same time of day, same clothing. Front, side, back. Every 2 weeks. The photos will show what the scale cannot.

Weekly Measurements

Weight kg

Waist cm

Hip cm

Thigh cm

W10

W11

W12

Lift Tracker — Key Lifts

Hip Thrust kg

RDL kg

Pulldown kg

OHP kg

W10

W11

W12

The Full Day

Daily Structure

Every element placed at the right time for maximum effect