Your Transformation.

16 weeks to conference ready.

January 1, 2026 → April 23, 2026

6'1"
Height
190
Starting Weight
175
Target Weight
16
Weeks
What to expect. Lose 15-20 lbs of fat. Reduce waist by 3-4 inches. Transform your body composition and energy levels.

Daily nutrition.

Simple. Sustainable. Effective.

Nutrient Amount Calories Percentage
Protein 180g 720 40%
Fats 60g 540 30%
Carbs 120g 480 30%
Total — 1,750 100%

Your daily meals.

Eat the same thing every day. Less thinking. More results.

7:00 AM
Breakfast
3 whole eggs, scrambled
1 cup cooked oatmeal
1 banana or berries
Black coffee or green tea
500 calories · 25g protein
12:30 PM
Lunch
6 oz grilled chicken breast
1 cup rice (cooked)
2 cups mixed vegetables
1 tbsp olive oil
550 calories · 50g protein
4:00 PM
Post-Workout
Protein shake: 1 scoop whey + almond milk + 1 tbsp peanut butter
1 apple or orange
300 calories · 30g protein
7:00 PM
Dinner
6 oz grilled protein (chicken, turkey, or lean beef)
2 cups roasted vegetables
Small side salad
350 calories · 45g protein
Optional
Evening Snack
¾ cup plain Greek yogurt
100 calories · 18g protein

Weekly shopping.

Everything you need. Nothing you don't.

Proteins

  • 6-7 lbs chicken breast
  • 2-3 lbs lean ground turkey
  • 1-2 lbs lean ground beef
  • 2 dozen eggs
  • 2 containers Greek yogurt (32 oz)
  • 1 tub whey protein

Carbs

  • 1 container oats
  • 3 lbs rice
  • 7 bananas
  • 5-7 apples or oranges

Vegetables

  • 3 bags broccoli
  • 2 bags green beans
  • 2 bags bell peppers
  • 2 bags cauliflower
  • 2 lbs carrots
  • 1 bunch asparagus
  • Salad greens

Other

  • Natural peanut butter
  • Olive oil
  • Almond milk (unsweetened)
  • Coffee or green tea

16-week workout plan.

4 strength sessions per week. Progressive overload every 4 weeks.

Weeks 1-4: Foundation

Monday — Upper Body
  1. Push-ups: 3 × 8-12 reps
  2. Dumbbell rows: 3 × 10-12 reps each
  3. Shoulder press: 3 × 10-12 reps
  4. Bicep curls: 3 × 12-15 reps
  5. Tricep dips: 3 × 8-12 reps
  6. Plank: 3 × 30-45 seconds
Tuesday — Lower Body + Core
  1. Bodyweight squats: 3 × 15-20 reps
  2. Walking lunges: 3 × 10 reps each
  3. Glute bridges: 3 × 15 reps
  4. Calf raises: 3 × 20 reps
  5. Dead bug: 3 × 10 reps each side
  6. Bicycle crunches: 3 × 20 total
Wednesday — Rest

30 minutes optional walking

Thursday — Upper Body
  1. Dumbbell bench press: 3 × 10-12 reps
  2. Bent-over rows: 3 × 10-12 reps
  3. Lateral raises: 3 × 12-15 reps
  4. Hammer curls: 3 × 12-15 reps
  5. Overhead tricep extension: 3 × 12-15 reps
  6. Mountain climbers: 3 × 20 total
Friday — Lower Body + Cardio
  1. Goblet squats: 3 × 12-15 reps
  2. Romanian deadlifts: 3 × 10-12 reps
  3. Step-ups: 3 × 10 each leg
  4. Leg raises: 3 × 12-15 reps
  5. Russian twists: 3 × 20 total
  6. Cardio finisher: 15 min walk/jog
Weekend — Active Recovery

Saturday: 30-45 min walk
Sunday: Rest or light stretching

Progressive overload. Every 4 weeks, increase weights by 5-10 lbs, add sets, or extend cardio duration. Your body adapts. Keep challenging it.

Your roadmap.

Month by month. Week by week. Day by day.

1
Month 1 (Weeks 1-4)
Build habits. Learn form. Expect 6-8 lbs loss including water weight.
Target: 182-184 lbs
2
Month 2 (Weeks 5-8)
Increase intensity. Steady fat loss at 1.5-2 lbs per week.
Target: 176-180 lbs
3
Month 3 (Weeks 9-12)
Visible changes. Strength increases. Continue at 1-1.5 lbs per week.
Target: 172-176 lbs
4
Month 4 (Weeks 13-16)
Final push. Peak definition. Conference week taper.
Target: 170-175 lbs by April 23

Daily checklist.

Track. Measure. Succeed.

Morning

Work Day

Afternoon/Evening

Before Bed

Belly fat strategy.

You can't spot-reduce. But you can optimize.

The truth about belly fat. It's the last to go. But with high protein (180g/day), strength training, quality sleep, and stress management, you'll see significant reduction by April.

Key priorities

Weekly tracking.

What gets measured gets managed.

Every Sunday Morning

Measurements:

Progress photos:

Weekly review:

When to adjust. Weight unchanged for 2+ weeks? Drop 100-150 calories or add cardio. Losing >2.5 lbs/week? Add 100-150 calories. Energy crashes? Add 50g carbs around training.

Red flags.

Listen to your body. Adjust when needed.

Stop and reassess if:

• Losing >3 lbs/week for 2+ consecutive weeks
• Extreme fatigue, poor sleep, constant hunger
• Strength dropping significantly
• Binge eating episodes
• Dizziness, fainting, extreme weakness
Good signs you're on track:

• Steady 1-2 lb/week loss
• Workouts feel challenging but doable
• Energy stable throughout day
• Hunger manageable
• Waist measurement decreasing