Your baseline · April 20, 2026
Body weight
175.5
lbs
Body fat %
33.5%
58.6 lbs fat mass
Skeletal muscle
64.6
lbs — we protect this
InBody score
74
out of 100
BMI
27.5
kg/m² — overweight range
BMR
1,513
kcal/day at rest
ECW ratio
0.379
↑ fluid retention (normal: ≤0.370)
Visceral fat
Lv 12
Moderate — will drop fast
Body composition breakdown
Lean mass by segment
Right arm6.24 lb
Left arm6.17 lb
Trunk51.8 lb
Right leg17.84 lb
Left leg17.73 lb
Fat mass by segment
Right arm4.4 lb
Left arm4.4 lb
Trunk30.6 lb
Right leg8.4 lb
Left leg8.4 lb
Body composition
Total body water85.3 lb
Intracellular water52.9 lb
Extracellular water32.4 lb
Protein— lb
Bone mineral— lb
Your 8-week journey
Phase 1 — Fat loss & foundation
Weeks 1–8 · Single morning session (cardio + weights) · ~1,700 kcal/day · Retatrutide support · aerobic base installation
Phase 2 — Triathlon transition
Weeks 9+ · Swim / bike / run periodization · higher carbs on training days · deficit narrows · discipline-specific work begins. You'll be ready.
Weekly roadmap — click any week
Select a week to see your plan
Craving control
Retatrutide 0.5mg — what to expect
Your morning session structure
5:30 AM
Fasted Z2 cardio
25–45 min · treadmill or bike · HR monitor on
6:10 AM
Refuel snack
Eat your snack · rest 10–15 min
6:30 AM
Resistance training
Push / Pull / Legs · 45–55 min
7:30 AM
Meal 1
Protein breakfast at home
Between-session refuel snack
Rice cake stack
Prep at home the night before · 2 min to make · carries perfectly in a bag
2 plain rice cakes
1 tbsp almond or peanut butter (natural)
1 tbsp honey, drizzled on top
Optional: pinch of cinnamon
~220 kcal
6g protein
32g carbs
7g fat
Eat within 10 min of finishing cardio. Wrap in beeswax wrap or a small container the night before.
Protein ball (batch-made)
Make a batch Sunday · grab 2 every morning · no prep needed day-of
1 cup rolled oats
½ cup peanut butter
3 tbsp honey
1 scoop vanilla protein powder
Mix, roll into 12 balls, refrigerate
~200 kcal (2 balls)
12g protein
22g carbs
8g fat
Grab 2 from the fridge as you leave. No refrigeration needed for the 1–2 hours at the gym.
You have a strong athletic background — this program builds on that. Every exercise below has a tutorial link so you can watch the movement before you do it. Start lighter than you think you need: perfect form first, load second. You will get stronger every single week.
Rest between sets: 60–90 sec for most exercises · 2 min for compound movements (squats, deadlifts). Tempo: lower the weight slowly (2–3 sec down), push up with control.
At-home workout
When you can't make it to the gym, this is your fallback — not a compromise. Every movement here mirrors your gym split using only your bench and dumbbells (5 lb and 10 lb). Same push/pull/legs structure. Same results if you stay consistent.
Equipment: flat bench · 5 lb dumbbells · 10 lb dumbbells · your bodyweight. That's everything you need. When to use heavier: if 15 reps feels easy, go up. If form breaks, go down. No ego, just progress.
Daily targets
Your daily schedule
Weight projection
Target: 155–158 lbs by week 8 · ~17–20 lbs lost · ~27% body fat · these are projections — your body will do its own beautiful thing
What the numbers mean
Week 1 expected drop
3–4 lbs
Mostly water + inflammation. Very normal.
Weeks 2–8 pace
1–2 lbs/wk
Steady fat loss while keeping muscle.
Trunk fat (biggest win)
30.6 lb
This drops first and fastest. Waist will change quickly.
InBody rescans
Wk 4 + 8
Same time, same conditions. Track muscle too.
Weigh-in rules
Once a week — Wednesday morning. Fasted. Same time, same conditions every time. Ignore daily swings (2–4 lbs in a day is completely normal and is not fat). Wednesday is your number. If you want more data, use a 7-day average app like Happy Scale.