Lean & strong

4-week plan for a strong, athletic physique, built for a 163 kg body: machines, cables, dumbbells and low-impact cardio, no jumping and no floor work that loads the knees or wrists. 6 days, Sunday off. Each day has 3 options: 🏋️ Bodybuilding, ⚡ Power (no jumps), 🔥 Fat burn (low impact). Weeks 1–2 = Block A, weeks 3–4 = Block B. Every card shows set-by-set reps and weights. Tick ✓, log the weight, tap ⏱ Rest. ▶ 3D video opens a muscle-animation video of that exercise on YouTube.

Body check

Every Sunday morning, before breakfast.

Strength progress

First weight you logged vs your latest, per exercise.

Send data to Claude

Tap, then paste into the Claude chat. I'll read it and give you a full report.

Exercise poster

Marked form guides first, then every exercise in your plan grouped by muscle: what it works, how to do it, how often. Tap 🖨️ to print or save as PDF.

Your goal: strong, athletic, then defined

At 163 kg the order is: build strength and muscle now, and let the fat come off steadily underneath. Abs show later, after the waist has dropped a lot. Eat below what you burn but with very high protein, so you lose fat and keep the muscle you build. Target about 1 kg a week down, strength up every week.

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TargetsAbout 2,400 kcal a day, 180–200 g protein, 3–4 litres water, 7–8 h sleep, 6,000+ steps (build up slowly)
📏
MeasureWeight and waist every Sunday. Expect about 1 kg a week down. Strength on the cards up = it’s working

Your food, tuned

Keep what you eat now. Small fixes make it a physique diet.

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Breakfast4 eggs: 2 whole + 2 whites. Add 40 g oats. Banana and black coffee as you do, no sugar
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LunchChicken 200 g + rice 100–150 g. Half the plate vegetables or salad every day
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Evening (before gym)2 eggs as you do, plus a fruit or a handful of almonds. Gives energy for the workout
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After gymWhey in water every training day, not sometimes. Then dinner within 1 hour
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DinnerChicken or fish 200 g + vegetables, no rice at night. Curd or greek yogurt to finish

Rules that build the look

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Protein at every mealeggs, chicken, fish, whey, curd. About 30–40 g each time, 4 times a day
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Carbs around trainingrice, oats, banana before and after the gym. Less carbs on rest day
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Healthy fats dailyegg yolks, almonds, olive oil, peanut butter. Needed for hormones and muscle
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Avoidsoft drinks, juice, fried snacks, sweets after dinner. One cheat meal a week is fine
⚖️
Lift heavierevery week add a little weight or one rep. Log it in the plan. Strength up = physique up

    How the physique is built

    Muscle is built by lifting heavier every week. Fat comes off with the food plan and the low-impact finishers. At your size, joints come first: machines, seated work, bike, rower and stepper instead of jumping and floor exercises. As the weight drops, we add more.

    • 🍽️Eat about 2,400 kcal, 180–200 g protein. No sugary drinks, juice or late-night snacks
    • 🍗Protein at every meal: 1.6–2 g per kg bodyweight a day
    • 👟Walk daily, start at 5,000 steps and add 500 a week. Good shoes, no running yet
    • 🩺Get a doctor check first (blood pressure, sugar, knees). Stop any exercise that hurts a joint
    • ⏱️Rest 60–90 s between weight sets, 30 s for abs, 0 s in the finisher
    • 🪜Stepper after upper-body days: 10–15 min easy, hold the rails. Skip it after leg day
    • ⚖️Weights on the cards are starting points for a 163 kg beginner. If 12 reps feel easy, go up one step. If you can’t finish, go down one
    • 💧3 litres of water a day
    • 😴7–8 hours sleep: bad sleep = belly fat
    • 📏Measure waist and arm every Sunday morning, not just weight
    • 🎯Form first. Ask your trainer to check bench, squat and deadlift
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