Physique recomposition: reduce belly fat, tone arms/shoulders/glutes/waist, -2.3 kg fat / +3 kg muscle at ~55-56 kg. Volleyball & running are hobbies the plan works around, not goals
Foundation 1–4
Build 5–8
Intensify 9–12
Block 4 13–16
Every week
3 strength + 2 cardio, on the days you choose.
Food
1700-1800 kcal · 110-120 g protein a day
•Daily steps target: 10,000 — the #1 lever for abdominal fat
•Protein anchor at every meal (eggs+yogurt / 150-180g fish or chicken / tuna)
•Add 150g Greek yogurt to breakfast — the single biggest upgrade
•Cashews capped at 30g
•Chocolate: 2 squares dark (70%+) after lunch, planned, guilt-free. Don't store it at home
•Sweet craving → fruit + yogurt first, then decide