DO THIS EVERY MORNING — TRAINING DAYS AND REST DAYS
Stand or sit tall. Exhale fully. Pull your belly button toward your spine as hard as you can and hold for 20 seconds. This is the single best exercise for making your waist look narrower. Do it fasted first thing in the morning for best results.
Lie on your back, arms pointing straight up, knees bent at 90° raised off the floor. Slowly extend your right arm back and left leg out simultaneously. Lower until just above the floor — don't let your back arch at all. Return and repeat the other side. Slow is everything here.
Plank: elbows under shoulders, squeeze glutes and abs simultaneously — don't let hips sag. Hold 30–45 sec. Immediately roll to a side plank, hips stacked, 20 sec each side. Add time each week. When 45 sec feels easy, add a weight plate on your lower back for the plank.
DAILY HABITS — CHECK OFF EACH DAY
12-WEEK RECOMP STRUCTURE
Weeks 1–4 – Build Base: Nail the movements, eat at 2,800 kcal, progressive overload every session.
Weeks 5–8 – Refine & Shred: Training days 2,600–2,800 kcal. Rest days 2,200–2,400 kcal. Keep protein at 190g+. Add 1 jog and 1 hill sprint per week on separate rest days. Shoulders and upper chest are the focus.
Weeks 9–12 – Shred Phase: Drop to 2,600 kcal. Keep lifting heavy. Add 2 cardio sessions. The Troy physique emerges here — reveal what you built.
2,800–3,100
kcal/day
Calories
190g+
1.1g per lb
Protein
8–10%
target BF
Goal
SUPPLEMENT STACK
—Creatine monohydrate — 5g/day
—Whey protein — if struggling to hit 190g protein
—Vitamin D3 + Magnesium — recovery and sleep
—Caffeine (coffee) — pre-workout is fine
—Fish oil — inflammation and joint recovery
1Warm up 5 min walking/jogging
2Sprint 30 sec at max effort
3Walk 90 sec, fully recover
4Repeat 8–10 rounds
5Cool down 5 min walk
6Total: ~25 minutes
13 rounds of 5 min jump rope
21 min rest between rounds
3Vary pace: hard 30s / moderate 30s
4Total: ~20 minutes
110 burpees
220 mountain climbers
315 jump squats
4Rest 60 sec, repeat 3–4 rounds
5Total: ~15 minutes
120–25 min at a pace you could hold a full conversation
2Flat route preferred — save the hill for sprint day
3Morning works best — fasted or after a light protein shake
4Don't check pace — this is about time on feet, not speed
5Weeks 7–8: extend to 30 min as it gets easier
6Total: ~20–30 minutes · Zone 2 — burns fat, preserves muscle
1Walk 5 min easy to warm up — never skip this
2Sprint up the incline at 85–90% effort — full drive
3Walk back down slowly — full 90 sec recovery
4Repeat 6–8 rounds — stop if speed or drive drops
5Walk 5 min cool down
6Total: ~25 min · Never the day before legs day
NUTRITION — THE BIGGEST LEVER
Protein first, always. Hit 190g+ every single day. Protein keeps muscle while in a deficit and has the highest thermic effect — your body burns ~25% of protein calories just digesting it.
Cycle your calories. Eat at 2,800–3,100 kcal on training days, drop to 2,400–2,600 on rest days. Feed the muscle on days you need it and create a deficit on days you don't.
Cut liquid calories. Alcohol, juice, and sugary drinks are the silent killers of a recomp. Even 2–3 drinks a week blunts testosterone and stalls fat loss noticeably. Beer especially.
Eat whole foods 80% of the time. The meals in this app are your foundation. Ultra-processed food drives hunger, spikes insulin, and makes hitting macros harder. Consistent beats perfect.
Time carbs around workouts. Eat your biggest carb meals before and after training. Rice, sweet potato, oats — fuel the session and drive nutrients into muscle when insulin sensitivity is highest.
TRAINING — KEEP THE MUSCLE
Never stop progressive overload. The biggest mistake in a recomp is dropping weight on the bar. Lifting heavy signals your body to keep muscle. The moment you stop loading, muscle loss starts.
Lateral raises every session. Shoulder width is the #1 visual cue for leanness. Wide shoulders make your waist look narrower without losing a pound. 5 sets, strict form, every week.
Add cardio in weeks 9–12 only. 2 HIIT sessions per week max. Too much cardio too early raises cortisol and stalls muscle growth. Earn the cardio — don't start it early.
LIFESTYLE — UNDERRATED FACTORS
8 hours sleep is non-negotiable. Growth hormone is released during deep sleep. Poor sleep raises cortisol, tanks testosterone, and doubles hunger the next day. No supplement replaces sleep.
Walk more. NEAT — the calories burned just moving through the day — can be 300–500 kcal. A 20-minute walk after dinner is one of the most underrated fat-loss tools you have.
Manage stress. Chronic stress = chronic cortisol = fat stored around the midsection. Sleep, training, and eating well are your best stress management tools.
Creatine helps more than you think. 5g/day increases strength, drives progressive overload, and preserves muscle during a recomp. Most well-researched supplement in existence. Take it daily.
WHAT TO EXPECT — TIMELINE
Weeks 1–4: Scale may barely move — this is normal. You're building muscle and losing fat simultaneously. Focus on strength gains, not the number.
Weeks 5–8: Shift to 2,600–2,800 kcal training days, 2,200–2,400 rest days. Add 1 run per week. Focus moves to shoulders, upper chest, and abs. Visual changes accelerate — take photos every 2 weeks.
Weeks 9–12: This is where it becomes visible to others. With the calorie drop and added cardio, expect noticeable fat loss while strength stays high. The shred phase.
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