Good evening 👋

Fitness Blueprint

2026 Edition

Phase 1 Active

Body Fat Journey

21% → 12–15%

Fat to lose

~16 lbs

Phase 1A155 → 144 lbs · 15% BF

Week 0 of 11–13

Phase 1B144 → 139 lbs · 12–13% BF

Unlocks after Phase 1A

Weight

155 lbs

Body Fat

21%

Fat to Lose

16 lbs

Target BF

12–15%

Today — Tuesday

Long Ride

Aerobic base ride, Zone 2 effort

Long Ride

Calories

2,700

Protein

160–175g

Carbs

320–350g

5 Key Principles

1

Protein is Non-Negotiable

160–175g daily regardless of day type. Protein preserves muscle during the deficit and keeps hunger manageable.

2

Lift Before You Ride

Always perform resistance training before cycling. Glycogen-depleted lifting risks muscle breakdown; interference is minimized with this order.

3

Carbs Are Fuel, Not Enemy

Carb intake scales with training demand. Rest days are low-carb; big ride days are high-carb. This is periodized nutrition, not keto.

4

Weekly Average, Not Daily Number

Don't panic about single-day weight fluctuations. Track your 7-day rolling average — that's your true trend.

5

Progress Over Perfection

80% adherence long-term beats 100% adherence for 3 weeks. Build systems, not willpower. One off day never derailed anyone.

Calorie Tiers

Day Type

Cal

Prot

Carbs

Rest Day

Sunday

1800

160+

130+

Combo Day

Mon / Wed / Fri

2200

160+

200+

Long Ride

Tue / Thu

2700

160+

320+

Big Ride

Saturday

2900

160+

370+

Research Foundation

[1]Schoenfeld 2010 — mechanisms of hypertrophy
[2]Wilson et al. 2012 — concurrent training interference
[3]Leveritt et al. 2003 — lift-first order reduces interference
[4]Helms et al. 2014 — protein needs during caloric restriction
[5]Thomas et al. 2016 — carbohydrate periodization for endurance
[6]Trexler et al. 2014 — metabolic adaptation to dieting
[7]Mountjoy et al. 2023 — Relative Energy Deficiency in Sport (RED-S)