Goal
| Metric | Current | Target | |
|---|---|---|---|
| Body Weight | 70 kg | 67 kg | |
| Body Fat (est) | 22% | 17% | |
| Fat Mass | 15.4 kg | 11 kg | |
| Lean Mass | 54.6 kg | 55 kg | |
| Bench | 60 kg × 8 | 75 kg × 5 | |
| Squat | 80 kg × 8 | 100 kg × 5 | |
| Pull-up | 6 reps | 10-12 reps |
Training Plan
- 4-Day Upper/Lower Split
- Linear Progression: Increase weight by 2.5-5 kg when able to complete 3 sets.
- 2 Cardio Sessions per Week (30 minutes each)
Nutrition Plan
- 2000 kcal/day
- Protein: 150 g
- Fats: 60 g
- Carbs: 200 g