• Phase 1: Three strength days a week of basic compounds like bench press, lat pulldowns, RDLs, and split squats to build form and confidence.
• Phase 2: A dedicated build block with heavier compounds and progressive overload, adding real muscle through the torso and legs.
• Phase 3: More dynamic training including pistol squats, kettlebell swings, and TRX work for coordination and conditioning during a heavy fat loss stretch.
• Phase 4: Three full-body sessions a week with legs, push, and pull evenly distributed to protect muscle while the fat kept dropping.

Greek yogurt, eggs, and protein shakes in the morning. Ground turkey, chicken, quinoa, and brown rice through the day. Pistachios and string cheese as snacks. Cut out white rice and red meat. Alcohol reduced to sparkling water most nights.