💪 Body
Fat Loss + Muscle Retention
Fat loss + muscle retention over 14 days.
Targets
- Calories: 2,000 kcal / 145g protein / 180g carbs / 60g fat
- Sessions: 3× strength, 1× cardio, daily walks
Milestones
- Day 1 baseline
- Day 7 week review
- Day 14 fortnight review
14-Day Plan
Day 1
Body — Day 1 Baseline- Log morning weight and waist
- 25-min brisk walk — 25 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 2
Body — Day 2: Hold the Line- Log morning weight and waist
- 25-min brisk walk — 25 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 3
Body — Day 3: First Strength Session- Log morning weight and waist
- Upper body strength (35 mins) — 35 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 4
Body — Day 4: Recovery Walk- Log morning weight and waist
- 30-min walk + 5-min stretch — 35 mins total
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 5
Body — Day 5: Lower Body Strength- Log morning weight and waist
- Lower body strength (35 mins) — 35 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 6
Body — Day 6: Long Walk + Meal Prep- Log morning weight and waist
- 40-min walk — 40 mins
- Meal prep for next 3 days
Day 7
Body — Day 7: Rest + Review- Log morning weight and waist
- Gentle 20-min walk — 20 mins
- Review week 1 nutrition data
Day 8
Body — Day 8: Upper Body Strength v2- Log morning weight and waist
- Upper body strength (35 mins) — 35 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 9
Body — Day 9: Walk + Core Focus- Log morning weight and waist
- 25-min brisk walk — 25 mins
- Core circuit (15 mins) — 15 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 10
Body — Day 10: Lower Body Strength v2- Log morning weight and waist
- Lower body strength (35 mins) — 35 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 11
Body — Day 11: Cardio + Stretch- Log morning weight and waist
- 20-min steady cardio — 20 mins
- 10-min full-body stretch — 10 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 12
Body — Day 12: Upper Body Strength v3- Log morning weight and waist
- Upper body strength (35 mins) — 35 mins
- Hit 2,000 kcal / 145P / 180C / 60F — 2,000 kcal / 145P / 180C / 60F
Day 13
Body — Day 13: Long Walk + Meal Prep v2- Log morning weight and waist
- 45-min walk — 45 mins
- Meal prep for Days 14+
Day 14
Body — Day 14: Fortnight Review + Rest- Log morning weight and waist
- Write fortnight body review
- Adjust targets if needed