Alvin — Fitness Command Centre

Start Weight

76.0 kg

Current Weight

76.0 kg

Phase 1 Target

72 kg

Final Target

68 kg

BMI

26.3

Target → 23.5

Daily Calories

1,900 kcal

Phase Duration

8 wks

🔥 Phase 1 Goal: Lose belly fat fast. 500 kcal deficit = ~0.5kg/wk loss. Train 6 days. Hit 72kg or complete 8 weeks to unlock Phase 2.

Weekly Schedule

MondayPush — Chest, Shoulders, Triceps

TuesdayCardio + Core

WednesdayLegs + Glutes

ThursdayPull — Back, Biceps

FridayHIIT + Abs

SaturdayFull Body Compound

SundayRest / Walk

Macro Targets (Daily)

Protein160g

Carbohydrates170g

Fats60g

Total Calories~1,900 kcal

Phase Start

72 kg

Phase 2 Target

69 kg

Daily Calories

2,100 kcal

Focus

Recomp

Phase Duration

8 wks

💪 Phase 2 Goal: Recomposition — lose the last stubborn fat while building visible muscle. Less deficit, heavier weights, less cardio. Unlock Phase 3 at 69kg or week 17.

Weekly Schedule

MondayHeavy Push — Chest, Shoulders

TuesdayHeavy Pull — Back, Biceps

WednesdayHeavy Legs

ThursdayRest / Active Recovery

FridayUpper Body Hypertrophy

SaturdayHIIT + Core (1 cardio only)

SundayFull Rest

Macro Targets (Daily)

Protein170g

Carbohydrates210g

Fats65g

Total Calories~2,100 kcal

Phase Start

69 kg

Target

72 kg

(lean muscle)

Daily Calories

2,400 kcal

Focus

Build

Phase Duration

Ongoing

🏆 Phase 3 — You made it. Belly is gone. Now you build. Slight calorie surplus to pack on lean muscle. You'll gain weight but it'll be muscle this time.

Weekly Schedule

MondayChest + Triceps (Power)

TuesdayBack + Biceps (Power)

WednesdayLegs (Power)

ThursdayRest

FridayShoulders + Arms (Hypertrophy)

SaturdayFull Body + 20min Cardio

SundayFull Rest

Macro Targets (Daily)

Protein180g

Carbohydrates270g

Fats75g

Total Calories~2,400 kcal

💪 Phase 1 Training: Hypertrophy + cardio. Build the habit, burn the fat.

MON

Push — Chest, Shoulders & Triceps

~60 min · Hypertrophy

Exercise	Sets	Reps	Rest	Notes
Flat Barbell Bench Press	4	8–10	90s	Full ROM, controlled descent
Incline Dumbbell Press	3	10–12	75s	30–45° incline
Cable Fly / Pec Deck	3	12–15	60s	Squeeze at peak
DB Overhead Press	4	8–10	90s	Core tight, no arch
Lateral Raises	3	15–20	45s	Slow and controlled
Tricep Rope Pushdown	3	12–15	60s	Elbows tucked
Skull Crushers (EZ bar)	3	10–12	60s	Keep elbows fixed

TUE

Cardio + Core

~50 min · Fat burn

Exercise	Sets	Duration/Reps	Rest	Notes
Incline Treadmill Walk (12% / 5.5 km/h)	1	30 min	—	Zone 2 fat-burn
Hanging Leg Raises	4	12–15	60s	No swinging
Cable Crunch	3	15–20	60s	Pull from core
Plank	3	45–60s	45s	Hollow body
Bicycle Crunches	3	20 each side	45s	Slow and deliberate
Russian Twists (5kg plate)	3	20 total	45s	Oblique focus

WED

Legs — Quads, Hamstrings & Glutes

~65 min · Biggest calorie burn

Exercise	Sets	Reps	Rest	Notes
Barbell Back Squat	4	6–8	2 min	Below parallel
Romanian Deadlift	4	8–10	90s	Hip hinge, hamstring stretch
Leg Press	3	12–15	75s	High foot = glutes
Walking Lunges (DBs)	3	12 each leg	75s	Full stride
Leg Curl (machine)	3	12–15	60s	Full ROM
Calf Raises	4	20–25	45s	Full stretch at bottom

THU

Pull — Back & Biceps

~60 min · V-taper

Exercise	Sets	Reps	Rest	Notes
Deadlift	4	5–6	2.5 min	Brace hard
Pull-Ups / Lat Pulldown	4	8–10	90s	Wide grip, elbows down
Seated Cable Row	3	10–12	75s	Chest up, squeeze back
Single Arm DB Row	3	10–12 each	60s	Full stretch at bottom
Face Pulls	3	15–20	45s	Posture + rear delts
Barbell Curl	3	10–12	60s	No swinging
Hammer Curl	3	12–15	60s	Alternating

FRI

HIIT + Abs

~45 min · Max calorie burn

Exercise	Sets	Duration	Rest	Notes
Sprint Intervals (treadmill/bike)	8	30s on / 30s off	Built-in	All-out on work sets
Burpees	4	45s on / 15s off	Built-in	Jump + chest to floor
Mountain Climbers	4	40s on / 20s off	Built-in	Drive knees fast
Jump Rope	5	1 min / 30s rest	Built-in	Double unders if possible
Decline Crunch	4	15–20	45s	Add weight when easy
Leg Raises (flat bench)	3	15	45s	Lower back flat

SAT

Full Body Compound

~70 min

Exercise	Sets	Reps	Rest	Notes
Power Clean / DB Clean	4	5	2 min	Explosive full body
Goblet Squat	3	12–15	60s	Heels up if needed
Push Press	3	8–10	75s	Drive from legs
Bent Over Row	3	10–12	75s	45° hinge
DB Step-Ups	3	10 each leg	60s	Full extension at top
Dips (bodyweight)	3	Max	75s	Forward lean = chest
Farmer's Carry	3	30m	60s	Heavy DBs, core braced

SUN

Rest

30–45 min walk. Foam roll. Light stretching. This is when muscle grows.

🏋️ Phase 2 Training: Heavier weights, lower reps. Progressive overload is the focus. Cardio drops to 1x/week.

MON

Heavy Push — Chest & Shoulders

~65 min · Strength + size

Exercise	Sets	Reps	Rest	Notes
Barbell Bench Press	5	4–6	2.5 min	Add weight each week
Incline Barbell Press	4	6–8	2 min	Upper chest priority
Dumbbell Fly	3	10–12	75s	Full stretch
Standing Military Press	4	5–6	2 min	Barbell overhead
Arnold Press	3	8–10	90s	Full rotation
Weighted Dips	4	6–8	90s	Add belt weight
Cable Overhead Tricep Extension	3	10–12	60s	Full stretch at top

TUE

Heavy Pull — Back & Biceps

~65 min

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3–5	3 min	Max effort
Weighted Pull-Ups	4	5–7	2 min	Belt or dumbbell
Barbell Bent Over Row	4	6–8	90s	Overhand grip
T-Bar Row	3	8–10	90s	Chest supported
Straight Arm Pulldown	3	12–15	60s	Lat isolation
Barbell Curl (heavy)	4	6–8	90s	Strict form
Incline Dumbbell Curl	3	10–12	60s	Full stretch

WED

Heavy Legs

~70 min

Exercise	Sets	Reps	Rest	Notes
Barbell Back Squat	5	3–5	3 min	Heavy, progressive
Romanian Deadlift	4	6–8	2 min	Heavier than Phase 1
Hack Squat	4	8–10	90s	Quad focus
Bulgarian Split Squat	3	8–10 each	90s	Rear foot elevated
Leg Curl	3	10–12	75s	Full ROM
Standing Calf Raise (heavy)	5	15–20	45s	Progressive overload

THU

Rest / Active Recovery

Essential recovery day after 3 heavy sessions. Walk, stretch, foam roll. Eat at full calories.

FRI

Upper Body Hypertrophy

~60 min · Pump focus

Exercise	Sets	Reps	Rest	Notes
Cable Chest Fly (high to low)	4	12–15	60s	Mind-muscle connection
DB Lateral Raise + Front Raise superset	3	15+10	60s	No rest between
Rope Pushdown + Overhead Ext superset	3	15+12	60s	Tricep pump
Cable Row (single arm)	4	12–15 each	60s	Full stretch
Preacher Curl	4	10–12	60s	Strict form
Rear Delt Fly	3	15–20	45s	Posture + aesthetics

SAT

HIIT + Core (1x/week cardio only)

~40 min

Exercise	Sets	Duration	Rest
Sprint Intervals	6	30s on / 30s off	Built-in
Burpees	3	45s on / 15s off	Built-in
Hanging Leg Raises	4	15 reps	60s
Ab Wheel Rollout	3	10–12	60s
Plank Variations	3	45s each	30s

SUN

Full Rest

Complete rest. Eat at maintenance. Sleep 8hrs. This is when the body recomps.

🏆 Phase 3 Training: Pure strength + hypertrophy. Go heavy, eat big, grow. Minimum cardio to maintain leanness.

MON

Chest + Triceps (Power)

~70 min · 5/3/1 style

Exercise	Sets	Reps	Rest	Notes
Flat Barbell Bench Press	5	3–5	3 min	Max weight, progressive
Incline Barbell Press	4	5–6	2.5 min	Secondary press
Incline DB Fly	3	10–12	75s	Stretch focus
Cable Crossover	3	12–15	60s	Finisher
Close-Grip Bench Press	4	6–8	90s	Tricep emphasis
Skull Crushers	3	10–12	75s	EZ bar
Tricep Dips (weighted)	3	8–10	75s	Heavy

TUE

Back + Biceps (Power)

~70 min

Exercise	Sets	Reps	Rest	Notes
Deadlift	5	3–5	3+ min	Near max effort
Weighted Pull-Ups	5	4–6	2.5 min	Belt weight
Pendlay Row	4	5–6	2 min	Explosive pull
Chest Supported Row	3	10–12	90s	Strict back
Straight Arm Pulldown	3	12–15	60s	Lat isolation
Barbell Curl (heavy)	4	5–7	90s	Max weight
Spider Curl	3	10–12	60s	Incline bench, strict

WED

Legs (Power)

~75 min

Exercise	Sets	Reps	Rest	Notes
Barbell Back Squat	5	3–5	3 min	Heavy. Beat last week.
Front Squat	4	5–6	2.5 min	Quad dominance
Stiff Leg Deadlift	4	6–8	2 min	Hamstring focus
Leg Press	4	10–12	90s	Go heavy
Leg Extension	3	12–15	60s	Drop set on last
Seated Calf Raise	5	15–20	45s	Heavy + full ROM

THU

Rest

Full rest. Eat at surplus. Sleep well. Body building muscle.

FRI

Shoulders + Arms (Hypertrophy)

~65 min · Aesthetics

Exercise	Sets	Reps	Rest	Notes
Seated DB Shoulder Press	4	8–10	90s	Full ROM
Lateral Raise (cable)	4	15–20	45s	Cable for constant tension
Rear Delt Fly	3	15–20	45s	3D shoulder look
EZ Bar Curl	4	8–10	75s	Supinated grip
Concentration Curl	3	12–15 each	60s	Peak contraction
Overhead Tricep Extension	4	10–12	75s	Long head
Diamond Push-Ups	3	Max	60s	Finisher

SAT

Full Body + 20 min Cardio

~75 min

Exercise	Sets	Reps	Rest
Power Clean	4	4–5	2.5 min
Front Squat → Push Press (complex)	4	5+5	2 min
Pull-Ups	3	Max	90s
Dips	3	Max	90s
Steady State Cardio	1	20 min	—

SUN

Full Rest

Complete rest. Eat at surplus. This phase is about growth — rest is part of the program.

⏰ Phase 1 Supplements: Fat burning stack + muscle preservation. Drink 3L+ water daily.

🌅 Morning

🔥

Thermogenic Fat Burner

1 cap — Oxyshred, Lipo-6 Black, or Hydroxycut

Fasted — 30 min before breakfast

Boosts metabolism 6–8hrs. Cycle 8 wks on / 2 wks off.

🧬

Creatine Monohydrate

5g — pure monohydrate

With breakfast

Builds strength. May add 1–2kg water weight week 1 — normal.

🐟

Omega-3 Fish Oil

2g (2 caps)

With breakfast

Anti-inflammatory, supports fat loss + joint health.

💊

Multivitamin

1 tablet — Opti-Men or Centrum Men

With breakfast

Fills micronutrient gaps during calorie deficit.

💪 Pre-Workout

⚡

Pre-Workout

1 scoop — C4, Ghost, or Bucked Up

30–45 min pre-training

Skip on rest days. Don't take if training after 6pm.

🚗

L-Carnitine

2g liquid or capsule

Pre-workout or morning

Transports fat into mitochondria. Most effective before cardio.

🥤 Post-Workout

🥛

Whey Protein

1 scoop — ON Gold Standard or Dymatize ISO100

Within 30–45 min post-training

Mix with water. Skip if eating high-protein meal within 1hr.

🌙 Night

😴

Magnesium Glycinate

400mg

30 min before bed

Reduces cortisol (belly fat hormone), improves sleep + recovery.

🌙

ZMA

3 caps (as per label)

Before bed, fasted from food

Supports testosterone + deep sleep. Optional if taking Magnesium separately.

💊 Phase 2: Drop the fat burner. Focus on performance supplements for strength gains.

🌅 Morning

🧬

Creatine Monohydrate

5g

With breakfast

Continue daily. More critical now for strength gains in Phase 2.

🐟

Omega-3 Fish Oil

2g

With breakfast

Joint support becomes more important as weights increase.

💊

Multivitamin

1 tablet

With breakfast

🦴

Collagen + Vitamin C

10g collagen + 500mg Vit C

Before training or morning

NEW in Phase 2. Supports joint and tendon health as load increases.

💪 Pre-Workout

⚡

Pre-Workout (stimulant)

1 scoop

30–45 min pre-training

Training days only. Heavier sessions need more focus.

🌊

Citrulline Malate

6–8g

Pre-workout

NEW. Improves blood flow, reduces fatigue, bigger pump. Stack with pre-workout.

🥤 Post-Workout

🥛

Whey Protein

1–1.5 scoops (35–45g protein)

Post-training

Increase to 1.5 scoops on heavy days (Mon/Tue/Wed).

🌙 Night

😴

Magnesium Glycinate

400mg

Before bed

🥛

Casein Protein

1 scoop

Before bed

NEW. Slow-release protein feeds muscles 7–8hrs overnight. Better than whey at night.

🏆 Phase 3: Full performance stack. Fuelling muscle growth.

🌅 Morning

🧬

Creatine Monohydrate

5g

With breakfast

Non-negotiable. Critical for strength + muscle in bulk phase.

🐟

Omega-3 Fish Oil

3g (3 caps)

With breakfast

Increase to 3g in bulk to manage inflammation from heavy training.

💊

Multivitamin + Zinc

1 tablet + 25–40mg zinc

With breakfast

Zinc supports testosterone production during high-volume training.

🦴

Collagen + Vitamin C

10g + 500mg

Morning

Joint protection is essential with max loads.

💪 Pre-Workout

⚡

High-Stim Pre-Workout

1–1.5 scoops

Pre-training

Upgrade to a stronger pre-workout if needed for heavy sessions.

🌊

Citrulline Malate

8g

Pre-training

🍞

Fast Carbs (Dextrose/Gatorade)

30–40g carbs

Pre-training

NEW in Phase 3. Fuels max intensity sessions. Banana or sports drink works.

🥤 Post-Workout

🥛

Whey Protein + Fast Carbs

1.5 scoops whey + 50g carbs (rice cakes, banana)

Within 30 min

Post-workout anabolic window is most important in bulk phase. Don't skip this.

🌙 Night

😴

Magnesium Glycinate

400mg

Before bed

🥛

Casein Protein

1.5 scoops

Before bed

Max overnight muscle protein synthesis. Non-negotiable in bulk.

🍽️ Phase 1: ~1,900 kcal/day · 160g protein · 170g carbs · 60g fat. High protein preserves muscle while losing fat.

Mon / Wed / Thu — Training Days

6:30 AM

Greek Yoghurt Bowl

200g low-fat Greek yoghurt + 40g oats + 1 tbsp honey + blueberries

P: 25gC: 55gF: 5g365 kcal

10:00 AM

Rice Cakes + Tuna

2 rice cakes + 1 can tuna in springwater + lemon

P: 30gC: 18gF: 2g210 kcal

1:00 PM

Chicken Rice Bowl

180g grilled chicken + 150g cooked jasmine rice + broccoli + soy

P: 50gC: 55gF: 5g475 kcal

4:00 PM

Pre-Workout Snack

1 banana + 20g almond butter

P: 4gC: 32gF: 10g230 kcal

7:30 PM

Salmon + Sweet Potato

180g baked salmon + 200g sweet potato + mixed salad

P: 40gC: 35gF: 18g460 kcal

9:00 PM

Cottage Cheese

150g low-fat cottage cheese + cinnamon

P: 18gC: 5gF: 2g110 kcal

Tue / Fri — Cardio Days (lower carbs)

7:00 AM

Egg White Omelette

4 egg whites + 1 whole egg + spinach + mushrooms + 1 slice wholegrain toast

P: 35gC: 18gF: 7g275 kcal

12:00 PM

Turkey Wrap

150g turkey + 1 wholegrain wrap + avocado + salad + mustard

P: 42gC: 38gF: 12g430 kcal

3:30 PM

Snack

2 boiled eggs + 1 apple

P: 14gC: 20gF: 10g220 kcal

7:00 PM

Lean Beef Stir Fry

150g lean beef + mixed veggies + 100g brown rice + soy + ginger

P: 38gC: 40gF: 12g420 kcal

9:00 PM

Protein Shake

1 scoop whey + water

P: 25gC: 5gF: 2g130 kcal

Saturday — Carb Refeed (~2,100 kcal)

All day

Higher Carb Day

Add extra serve of rice or oats to lunch + dinner. Replenishes muscle glycogen. One treat meal OK.

P: 160gC: 210gF: 65g~2,100 kcal

🚫 Avoid

• Beer & alcohol — deposits directly as belly fat + kills testosterone
• Sugary drinks (sugar-free versions OK)
• Ultra-processed foods — chips, fast food, biscuits
• Skipping meals — leads to overeating later

🍽️ Phase 2: ~2,100 kcal/day · 170g protein · 210g carbs · 65g fat. Slight surplus on training days, maintenance on rest days.

Mon / Tue / Wed — Heavy Training Days (~2,200 kcal)

7:00 AM

Power Breakfast

4 whole eggs scrambled + 80g oats + 1 banana + black coffee

P: 40gC: 75gF: 20g640 kcal

10:30 AM

Mid-Morning

200g Greek yoghurt + 30g protein granola + handful almonds

P: 30gC: 35gF: 14g390 kcal

1:00 PM

Lunch — High Protein Rice Bowl

200g chicken breast + 180g cooked rice + avocado + veggies + olive oil drizzle

P: 55gC: 65gF: 15g620 kcal

7:30 PM

Dinner — Steak + Potato

200g lean steak + 250g baked potato + steamed greens + light butter

P: 50gC: 50gF: 18g570 kcal

9:00 PM

Night Protein

1 scoop casein + 150g cottage cheese

P: 43gC: 8gF: 4g240 kcal

Thu / Sun — Rest Days (~1,900 kcal, lower carbs)

All day

Maintenance Day

Same meals but reduce rice/potato by half. Replace with extra greens and salad. Keep protein high.

P: 170gC: 160gF: 60g~1,900 kcal

🍽️ Phase 3: ~2,400 kcal/day · 180g protein · 270g carbs · 75g fat. Controlled surplus. Gain muscle, not fat.

Mon / Tue / Wed / Fri — Training Days (~2,500 kcal)

7:00 AM

Bulk Breakfast

5 whole eggs + 100g oats + 250ml full-fat milk + 1 banana + 1 tbsp peanut butter

P: 55gC: 100gF: 30g890 kcal

10:30 AM

Mid-Morning

300g Greek yoghurt + 40g granola + 30g mixed nuts

P: 35gC: 50gF: 20g520 kcal

1:00 PM

Lunch — Bulk Bowl

220g chicken + 200g rice + avocado + olive oil + roasted veggies

P: 60gC: 80gF: 20g740 kcal

5:30 PM

Pre-Workout Meal

2 rice cakes + 1 banana + 1 scoop whey + water

P: 28gC: 55gF: 2g350 kcal

8:00 PM

Dinner

220g salmon or steak + 200g rice + roasted potato + salad

P: 55gC: 70gF: 22g690 kcal

9:30 PM

Night

1.5 scoops casein + 200ml milk

P: 45gC: 18gF: 6g310 kcal

Thu / Sun — Rest Days (~2,200 kcal)

All day

Slight Reduction

Cut pre-workout meal. Reduce rice by 50g at each meal. Keep protein the same. Add more veg for volume.

P: 180gC: 220gF: 65g~2,200 kcal

🎉

📊 Log Weekly Weight

Week #

Weight (kg)

Starting Weight

76.0 kg

Current Weight

—

Total Lost

—

Avg / Week

—

Weeks Logged

0

Current Phase

Phase 1

Weight Progress — All Phases

WEEK WEIGHT CHANGE PHASE ACTION

No entries yet. Log your first weigh-in above.

🔓 Phase Unlock Conditions

Phase 2 — Recomp & Strength

Weight reaches 72kg OR you complete 8 weeks of logging

Locked

Phase 3 — Lean Bulk

Weight reaches 69kg OR you complete 17 weeks of logging

Locked