Starting Bodyweight
145 lbs
Macro-Cycle Duration
16 Wks
Weekly Resistance Sessions
4 Days
Deload / Refeed Rhythm
Every 4 Wks
Periodization Matrix: Volume, Deficit & Body Composition Curves
Inspect multi-month phasing across Base Hypertrophy, Intensive Deficit, Metabolic Refeed, and Peak Toning.
Wk 1
Projected Bodyweight
145.0 lbs
Lean: 108.8 | Fat: 36.3 lbs
Caloric Target
1,950 kcal
Maintenance (Base Conditioning)
Protein Target
145 g/day
1.00 g/lb total body mass
Training Volume & Cardio
16 Sets/Wk
45 min zone 2 aerobic
Macro-Cycle Phase Ledger Click any row to scrub directly
| Wk | Phase Block | Caloric Target | Deficit / Surplus | Est. Weight | Lean Mass | Fat Mass | Weekly Sets | Cardio (Min) | Refeed Status |
|---|