256 lbs → 171 lbs · 65 weeks total
| # | Name | Weeks | Rate | Start | End | Focus |
|---|---|---|---|---|---|---|
| 1 | Aggressive Fat Loss | 12 | 2 lbs/week | 256 | 232 | Focus on MEV — volume to maintain muscle |
| 2 | Recovery & Muscle Hardening | 4 | 0 lbs/week | 232 | 232 | Increase volume on key body parts |
| 3 | Break the 215 lb Mark | 12 | 1.5 lb/week | 232 | 214 | Maintain muscle and volume |
| 4 | Full Physiological Reset | 6 | 0 lbs/week | 214 | 214 | Increase volume on key body parts |
| 5 | Target 171 lbs | 16 | 1-1.2 lb/week | 214 | 171 | Maximum effort on priority muscles |
| 6 | Maintenance / Set Point | 8 | 0 lbs/week | 171 | 171 | Focus on strength (lower reps, higher weight) to solidify new muscle tissue |
| 7 | Aesthetic Peak | 7 | Lean Gain 200-300 cal | 171 | 171 | Specialized hypertrophy for lateral deltoids and upper chest |