Morgan · Garage gym + running · Day 1 ·
Weigh in daily. Measure the waist once a week, same day, first thing.
Weight daily · waist weekly · protein daily
Target is 200 g protein, four feedings of 50. The scale is unreliable for your first month because creatine adds water, so the waist number is the one that steers.
Rotation · never skipped, only delayed
Mark each lift separately, because you might hit the squat and miss the bench. Hitting every rep with the bar moving well earns the next jump. Miss twice in a row on the same lift and it drops 10% to rebuild.
Weight and waist are read together. Never one alone.
Log daily weights and a weekly waist measurement. After three full weeks this will read the trend and tell you whether to change anything.
Hover or tap for any week.
Every eight weeks you eat at maintenance for two: roughly 300 to 400 more calories a day, protein still at 200 g, training identical. Your weight will rise 2 to 4 lb during a break. That is water and glycogen and it comes back off in the first week of the next block.
Thursday and Sunday are relief valves. Downgrade them to a walk, never a blank.
The rules that do not change.
The only number you track
| Food | Protein |
|---|---|
| Egg, large | 6 g |
| Greek yogurt, 1 cup | 21 g |
| Whey, 1 scoop | 25 g |
| Cottage cheese, 1 cup | 26 g |
| Chicken breast, 4 oz | 35 g |
| Ground beef 85/15, 4 oz | 24 g |
| Steak, 4 oz | 33 g |
| Canned tuna, 5 oz | 30 g |
Three of four feedings before dinner. Plate rules alone land near 170 g, so the afternoon shake or yogurt is what closes the gap.
Two days · never a fat-loss lever
| Week | Tue | Thu | Total |
|---|---|---|---|
| 1 | 2.5 | 3.0 | 5.5 |
| 2 | 3.0 | 3.0 | 6.0 |
| 3 | 3.0 | 3.5 | 6.5 |
| 4 | 3.0 | 4.0 | 7.0 |
Full sentences without gasping, or slow down. All runs easy for eight weeks, then add no more than 10% a week. Every lifting day loads your legs now, so there is no safe day for hard running. Strides, if any, go on Tuesday only.
~8 min on barbell days · inside the time
Three to four minutes of easy movement until you break a light sweat. Then ramp the first main lift: empty bar ×10, 50% ×5, 70% ×3, 85% ×2, straight through. The second barbell lift needs only two ramp sets.
Never start a set of five cold. Running over time? Cut the third exercise, never the rest between main-lift sets. K2 on Saturday is the session to drop when you are beat up.
Any two, sustained a week
Strength dropping across sessions. Sleep worsening. Always cold. Resting heart rate up. Libido down. Irritable. Soreness past three days. Binges you did not decide on.
Eat more for a week. That is the thermostat working, not a setback.
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| Date | Weight | Waist | Protein |
|---|
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