12-month recomposition
Get to 12% body fat without giving up muscle.
The plan is simple: cut first, recover, then lean gain. The goal is to end the year visibly leaner, with about 3 kg more muscle and roughly 4 kg less fat.
Target pace: 0.15-0.30 kg/week in the cut
Gain pace: 0.10 kg/week or slower
Finish: around 63-64 kg at ~12%
Year at a glance
Four phases, one outcome.
Weekly checkpoints
Exact target weights to keep the year on rails.
Daily rules
The boring stuff that actually works.
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You do not need to be aggressive all year. You need enough deficit to lose fat, enough food to train hard, and enough patience to let the body actually change.
That is the whole game.