PROTOCOL / 01
Cutting & Fat Loss Framework
Aggressive but sustainable — 0.6–1.0% bodyweight loss per week.
- —Calorie targets by phase
- —Protein at 2.2 g/kg
- —Refeed logic & triggers
- —Diet-break rules
PROTOCOL / 02
Body Recomposition
Slight deficit / surplus cycling for concurrent fat loss and muscle gain.
- —Weekly weigh-in trends
- —Training day surplus
- —Rest day deficit
- —Macro adjustment cadence
PROTOCOL / 03
Lean Mass Building
Controlled surplus to add lean tissue without unnecessary fat gain.
- —+200–350 kcal baseline
- —Protein at 2.0 g/kg
- —Monthly bio-marker review
- —Stall protocol & steps
PROTOCOL / 04
Peak Week & Depletion
Precise carbohydrate, sodium, and water manipulation for maximum fullness and dryness.
- —Carb depletion & loading curve
- —Electrolyte balance equations
- —Water titration cadence
- —Show-day pump timing
PROTOCOL / 05
Diet Break & Maintenance
Controlled metabolic reset phases to normalize leptin, thyroid, and expenditure during fat loss.
- —Full metabolic reset protocol
- —Hormonal normalization timeline
- —Refeed threshold rules
- —Reverse dieting progression
PROTOCOL / 06
Contest Prep Shred
Elite single-digit conditioning protocol with high-resolution macronutrient tracking.
- —Sub-8% body fat strategies
- —Lean mass preservation
- —Cardio & step progression
- —Post-show recovery baseline
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