80kg · 5'6" · Stocky belly → Goal: Ripped, muscular
| Day | Fasting Window | Meals / Calories | Training | Checklist |
|---|---|---|---|---|
| Monday | 20:00 → 14:00 | 1600–1800 kcal, high protein | Upper Push |
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| Tuesday | 20:00 → 14:00 | 1600–1800 kcal | Lower |
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| Wednesday | 20:00 → 14:00 | 1600–1800 kcal | Upper Pull |
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| Thursday | 20:00 → 14:00 (optional 36h fast) | 1600–1800 kcal if eating | Full Body / Legs |
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| Friday | 20:00 → 14:00 | 1600–1800 kcal | Easy run / walk |
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| Saturday | 20:00 → 14:00 | 1600–1800 kcal | Optional interval run |
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| Sunday | 20:00 → 14:00 | 1200–1400 kcal, high protein | Rest / mobility |
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