Diet Phases
Track your body recomposition journey with structured phases and diet breaks.
Diet Break
Sprint R2 — Diet Break
0
days left
100% complete
1w
Phase Timeline
Phase 1: Initial Cut
DeficitSkipped32% → 25% body fat
1900 kcal | P: 175g | F: 85g | C: 100g/70g (train/rest)
• 12 weeks
Diet Break 1
Diet BreakSkipped25% → 25% body fat
2400 kcal | P: 170g | F: 100g | C: 140g/120g (train/rest)
• 3 weeks
Phase 2: Mid Cut
DeficitSkipped25% → 20% body fat
1950 kcal | P: 175g | F: 90g | C: 95g/65g (train/rest)
• 10 weeks
Diet Break 2
Diet BreakSkipped20% → 20% body fat
2350 kcal | P: 170g | F: 95g | C: 130g/110g (train/rest)
• 3 weeks
Phase 3: Final Cut
DeficitSkipped20% → 15% body fat
2000 kcal | P: 180g | F: 95g | C: 85g/60g (train/rest)
• 14 weeks
Research Protocol: Initial Cut (32% → 25%)
DeficitCompleted32% → 25% body fat
2300 kcal | P: 190g | F: 90g | C: 170g/140g (train/rest)
• 12 weeks
Eid Al Adha Sprint
DeficitCompleted1533 kcal | P: 196g | F: 60g | C: 52g/31g (train/rest)
Start: 2026-04-04 • 9 weeks
Sprint R2 — Phase 1
DeficitCompleted1533 kcal | P: 196g | F: 60g | C: 52g/31g (train/rest)
Start: 2026-06-01 • 4 weeks
Sprint R2 — Diet Break
Diet BreakActiveStart: 2026-06-29 • 1 weeks • 0 days left
Sprint R2 — Phase 2
DeficitPlanned1533 kcal | P: 196g | F: 60g | C: 52g/31g (train/rest)
Start: 2026-07-06 • 4 weeks
Diet Break 2
Diet BreakPlannedStart: 2026-08-03
Summer Cut 2026 — Phase 1
DeficitPlanned1040 kcal | P: 192g | F: 60g | C: 0g0
Start: 2026-08-10 • 4 weeks
Summer Cut 2026 — Break
Diet BreakPlanned2030 kcal | P: 192g | F: 70g | C: 158g/158g (train/rest)
Start: 2026-09-07 • 1 weeks
Summer Cut 2026 — Phase 2
DeficitPlanned1040 kcal | P: 192g | F: 60g | C: 0g0
Start: 2026-09-14 • 4 weeks
Summer Cut 2026 — Free Days
MaintenancePlanned2030 kcal | P: 154g | F: g | C: nullg
Start: 2026-10-12