Elite Recomposition Blueprint · 2026

FAT LOSS
BLUEPRINT

CLIENT: 5RJ4SC842C  ·  AGE: 24  ·  HEIGHT: 185 CM  ·  START: 100.95 KG  ·  TARGET: 85 KG

00   Profile Analysis
YOUR STARTING POINT
Weight
100.95kg
Overweight
BMI
29.5
Overweight
Body Fat
29.2%
Obesity
Fat Mass
29.5kg
To Lose
Lean Mass
71.5kg
Preserve
Muscle %
67.6%
Perfect
Visceral Fat
17.5
Obesity
BMR
2091kcal
Elevated
Reality Check on Goals. At 85 kg with 7% body fat, you'd need 79 kg of lean mass — but you currently carry 71.5 kg. Building 7.5 kg of muscle in a deficit is not realistic in one year. The honest plan: reach 85 kg in ~6 months (at ~15–16% body fat), then assess. Reaching 7% BF realistically puts you at ~77 kg. Both are extraordinary results. This blueprint is built for maximum fat loss + lean mass protection.
01   Calculations
THE NUMBERS
MetricValueMethod
Basal Metabolic Rate (BMR) 2,091 kcal From your smart scale
Total Daily Energy Expenditure ~2,850 kcal BMR × 1.375 (desk + gym 5×/wk)
Daily Calorie Target 2,200 kcal ~650 kcal deficit
Weekly Caloric Deficit 4,550 kcal 650 × 7 days
Expected Weekly Fat Loss 0.55–0.7 kg/wk 4,550 ÷ 7,700 kcal/kg
Target Weight Reached ~Week 24–26 16 kg ÷ 0.62 kg/wk avg
Why 650 kcal and not 1,000? An aggressive cut above 700 kcal forces your body to cannibalize muscle (especially with high training volume). 650 kcal is the sweet spot — fast enough to see weekly changes, conservative enough to preserve your 71.5 kg of lean mass.
02   Nutrition Plan
FUEL PROTOCOL
Daily Calorie Target
2,200
kilocalories per day
■ Protein 33% ■ Carbs 35% ■ Fats 32%
Protein
180
grams / day
720 kcal · Muscle retention
Carbs
190
grams / day
760 kcal · Energy + gym
Fats
80
grams / day
720 kcal · Hormones
DAILY MEAL PLAN — Moroccan-Optimized
06:45 AM
Breakfast — Power Start
~500 kcal
4 whole eggs (scrambled or boiled) 28g P · 0g C · 20g F
80g oats (dry weight) with water 10g P · 54g C · 5g F
1 banana or handful of dates (3 pcs) 1g P · 27g C · 0g F
Black coffee or green tea (no sugar) 0 · 0 · 0
12:00 PM
Lunch — Main Meal (biggest of the day)
~700 kcal
180g chicken breast (grilled or tagine-style) 54g P · 0g C · 5g F
120g cooked lentils or chickpeas (adas / hummus) 11g P · 22g C · 1g F
Large salad (tomato, cucumber, onion, parsley) 2g P · 12g C · 0g F
1 tbsp olive oil + lemon dressing 0 · 0 · 14g F
½ khobz (100g whole wheat bread) 6g P · 36g C · 1g F
04:30 PM
Pre-Workout Snack
~250 kcal
3 Medjool dates 0g P · 54g C · 0g F
Handful of almonds (20g) 4g P · 2g C · 12g F
Optional: 1 scoop whey protein in water 24g P · 3g C · 1g F
07:00 PM
Post-Workout Meal — Anabolic Window
~500 kcal
2 cans sardines in water (or 200g tuna) 40g P · 0g C · 10g F
150g cooked rice or 1 medium sweet potato 4g P · 45g C · 0g F
Grilled zucchini / pepper / carrot 2g P · 12g C · 1g F
Harissa (small amount) or lemon juice 0 · 2g C · 0
09:00 PM
Evening Snack — Optional
~250 kcal
250g Greek yogurt (Danone / Yawmy) or lben 18g P · 8g C · 5g F
15g honey + cinnamon 0 · 13g C · 0
Or: Bissara soup (fava bean) — filling, cheap, high protein 12g P · 20g C · 2g F
BUDGET BREAKDOWN — 2,000 MAD/MONTH
ItemApprox. MAD/monthNotes
Chicken breast (4–5 kg/wk)420Cheapest protein per gram
Eggs (4 dozen/mo)18025–30 MAD/dozen
Sardines / Tuna cans140~6 MAD/can — elite value
Lentils, chickpeas, beans90Bulk buy from souk
Oats802 kg bag lasts ~1 month
Vegetables (seasonal)250Buy from souk, not supermarket
Fruits (bananas, apples)160Bananas = cheapest fruit carbs
Greek yogurt / lben180Lben is cheaper alternative
Olive oil, spices, condiments120Bulk buy once a month
Dates, almonds100Perfect pre-workout snack
TOTAL ~1,720 MAD 280 MAD buffer remaining
03   Training Plan
WEEKLY SPLIT
💪
Monday
CHEST
🏋️
Tuesday
BACK
🦵
Wednesday
LEGS
🔱
Thursday
SHOULDERS
💪
Friday
ARMS
Bis + Tris + Forearms
Saturday: Active rest — 60 min beach or forest walk/jog. No gym.
Sunday: Full rest. Meal prep. Walk only if desired.
PROGRESSIVE OVERLOAD STRATEGY
PhaseWeeksStrategy
Foundation 1–4 3 sets × 10–12 reps. Learn form. Track all weights.
Volume 5–12 4 sets × 8–12. Add +2.5 kg every 2 weeks OR +1 rep per set per week.
Strength 13–24 Mix of 5×5 and 4×8. Push compound lifts (squat, bench, deadlift, OHP).
Intensification 25–52 Drop sets, supersets, tempo reps (3-1-2). Keep metabolism elevated.
Rule: Every session, you must beat last week — either more weight, more reps, or less rest. Log everything. No log = no progress tracking.
04   Cardio Strategy
BURN PROTOCOL
PhaseWeeksSteps/DayCardio TypeFrequency
Phase 1 1–4 8,000 Morning 20 min walk + post-workout walk Daily
Phase 2 5–10 10,000 Incline treadmill 25 min OR beach walk Daily + 1× jog
Phase 3 11–20 12,000 2× HIIT/week (forest or beach sprints) Daily walk + 2× HIIT
Phase 4 21–52 12,000+ 3× HIIT + 2× steady-state (beach/forest) Aggressive cardio
HIIT Protocol (beach/forest): 10 rounds of 30 sec sprint + 90 sec walk. Total: 20 min. Do AFTER gym, never before. 2–3× per week max — more = overtraining.
Morning walk hack: Walk 20 min on an empty stomach (fasted cardio) before breakfast. This single habit adds ~150 kcal/day burned = ~7.8 kg of fat extra per year.
05   Fat Loss Timeline
WEEK-BY-WEEK ROADMAP
WEEKS 1–4 · MONTH 1
Adaptation Phase — Fast Initial Drop
~0.9 kg/week (water + fat). Your body adjusts to the deficit. High motivation window — build the habit now.
~97.5 kg
WEEKS 5–8 · MONTH 2
Momentum Phase — Consistent Fat Loss
~0.65 kg/week. Water weight normalizes. Pure fat loss begins. Strength improves at gym. Clothes feel looser.
~94 kg
WEEKS 9–16 · MONTHS 3–4
Grind Phase — Discipline over Motivation
~0.55 kg/week. First plateau likely around week 14–16. Scale may not move for 5–7 days. Normal — don't panic.
~88 kg
WEEKS 17–24 · MONTHS 5–6
Visible Transformation — People Notice
~0.5 kg/week. 85 kg target reached ~week 24–26. Visceral fat significantly reduced. Athletic shape emerging.
~85 kg ✓
WEEKS 25–36 · MONTHS 7–9
Lean Phase — Sub-20% Body Fat
~0.4 kg/week. Adjust calories down to 2,100 kcal if needed. Abs starting to appear. Add more HIIT.
~81 kg
WEEKS 37–52 · MONTHS 10–12
Elite Phase — Sub-15% Body Fat
~0.35 kg/week. Intense discipline required. Target 77–78 kg at ~10–12% body fat. Reassess 7% goal here.
~76 kg
06   Plateau Protocol
WHEN THE SCALE STOPS
Plateau = 10–14 days with no scale change while strictly following the plan. Not 3 days. Not one bad week. 10–14 days. Don't react prematurely.
StepActionDetails
Step 1 Audit first Track every gram for 7 days. Are you actually hitting 2,200 kcal or closer to 2,500? Most plateaus are hidden overeating.
Step 2 Reduce by 150 kcal Drop to 2,050 kcal. Cut carbs by 40g only. Keep protein at 180g. Never cut protein first.
Step 3 Add 2,000 steps Increase daily steps from 10k to 12k. This is ~150 kcal extra burned. Easier than cutting food.
Step 4 Add 1 HIIT session Go from 2× to 3× HIIT per week. Beach sprints, forest runs, or treadmill intervals.
Step 5 Refeed day Once a month: eat at maintenance (2,800 kcal) for ONE day. Replenish leptin, reset metabolism. Back to deficit next day.
07   Lifestyle Optimization
THE INVISIBLE EDGE
😴 SLEEP
  • → 7.5–8 hrs minimum. Sleep is when you build muscle and burn fat
  • → Same sleep/wake time every day including weekends
  • → No screens 45 min before bed. Use blue light filter if needed
  • → Room cool & dark. Opens a window if possible
  • → No food 2 hrs before sleep. Aids GH release during sleep
💧 HYDRATION
  • → Minimum 3.5L water per day. Weigh 100 kg = drink 3.5L baseline
  • → Start day with 500ml water before any food or coffee
  • → Drink 500ml pre-workout, sip 500ml during gym
  • → No sugary drinks whatsoever. Not even "healthy" juices
  • → Sparkling water when hunger strikes between meals
SUPPLEMENTS — OPTIONAL BUT USEFUL
Whey Protein
25–30g post-workout
Only needed if not hitting 180g protein from food. Priority #1.
Creatine Monohydrate
5g / day (any time)
Most researched supplement. Preserves muscle, boosts gym strength. Take it.
Vitamin D3
2,000–4,000 IU / day
Supports testosterone, metabolism, immunity. Most people are deficient.
Magnesium Glycinate
300–400mg before bed
Improves sleep quality, reduces cortisol, muscle recovery.
Omega-3 Fish Oil
2–3g EPA/DHA daily
Reduces inflammation, supports fat loss, improves insulin sensitivity.
Caffeine / Coffee
Pre-workout only
Free fat burner. 100–200mg 30 min pre-workout. Not after 2 PM.
08   Daily Execution
HOUR BY HOUR
06:00
Wake up — Drink 500ml water immediately. No phone for first 15 min.
06:10
Fasted morning walk — 20 min walk outside (forest/neighborhood). Fasted cardio burns extra fat.
06:45
Breakfast — 4 eggs + oats + banana. Black coffee. No sugar.
07:15
Prep for work — Pack lunch in tupperware. Prepare water bottle. Do not buy food outside.
09:00
Work begins — Walk to meetings when possible. Use stairs, not elevator. Stand when you can.
12:00
Lunch break — Eat your prepped meal. Walk 15 min after eating. No restaurants.
17:00
Work ends — Walk/commute home. Start counting steps if behind on daily goal.
17:30
Pre-workout snack — 3 dates + 20g almonds. Wait 30–45 min then gym.
18:00
GYM — 60–75 min. No more than 90 min. Quality over quantity. Track every set.
19:15
Post-workout meal — Within 30–60 min of gym. Sardines/tuna + rice/sweet potato + veggies.
21:00
Evening snack (optional) — Greek yogurt or lben. Only if calories allow. Track it.
21:30
Wind down — No screens after 21:30. Read. Stretch. Prep tomorrow's food.
22:00
Sleep — Magnesium supplement. Same time every night. 7.5–8 hrs mandatory.
NON-NEGOTIABLES
THE PLAN IS SIMPLE.
EXECUTION IS EVERYTHING.

You have the blueprint. You have the body to work with. You have one year. 71.5 kg of muscle to protect, 15+ kg of fat to destroy. The version of you at the end of this year is already decided — by the choices you make each day starting tomorrow.

100.95 KG → 85 KG → YOUR BEST SHAPE EVER
ELITE RECOMP BLUEPRINT
GENERATED: 28 MARCH 2026  ·  CLIENT: 5RJ4SC842C