4-week plan to lose belly fat and build muscle. 6 days, Sunday off. 4 bodybuilding days (chest, back, legs, shoulders and arms) + 2 plyometric days for power and stamina. Same exercises all 4 weeks so you learn them; only the sets, reps and weight go up each week. Every tile shows the moving figure and the real start/end photo. Tick ✓ when done, log your weight, tap ⏱ Rest after each set. Log the weight you used so we can track your progress.
Every Sunday morning, before breakfast.
First weight you logged vs your latest, per exercise.
Tap, then paste into the Claude chat. I'll read it and give you a full report.
Simple, high protein, about 1,800–2,000 kcal. Eat at fixed times. Swap items inside the same line.
Every Sunday morning, before breakfast.
First weight you logged vs your latest, per exercise.
Tap, then paste into the Claude chat for a full report.
Simple, high protein, about 1,800–2,000 kcal. Eat at fixed times. Swap items inside the same line.
You cannot burn fat from the stomach only. Belly fat comes off when you eat a little less than you burn, every day, for weeks. The gym builds the muscle underneath; the kitchen uncovers it. Aim to lose about 0.5 kg a week.