Your baseline · April 19, 2026
Body weight
175.5
lbs
Body fat
32.2%
~56.5 lbs fat mass
Skeletal muscle
66.6
lbs — we protect this
ECW / TBW
0.374
mild fluid retention
Your 8-week journey
Phase 1 — Fat loss & foundation
Weeks 1–8 · Fasted morning Z2 cardio · push/pull/legs resistance training · ~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
Select a week to see your plan
Craving control
Retatrutide 0.5mg — what to expect
Your training split
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. No guessing. Start with lighter weights than you think you need: perfect form first, load second. You will get stronger every single week.
Rest between sets: 60–90 seconds for most exercises. 2 minutes for heavier compound movements (squats, deadlifts). Use a timer on your phone — resting too little or too long both reduce results. Tempo: lower the weight slowly (2–3 seconds down), push up with control. Never drop or bounce.
Daily targets
Your daily meal structure
Weight projection
Target: 155–158 lbs by week 8 · approx. 17–20 lbs lost · ~17% body fat · these are projections, not promises — your body will do its own beautiful thing
What the numbers mean
Week 1 expected drop
3–4 lbs
Mostly water + inflammation. Normal & great.
Weeks 2–8 pace
1–2 lbs/wk
Steady fat loss while keeping your muscle.
8-week BF target
~27%
From 32.2% — a meaningful, visible change.
InBody rescans
Wk 4 + 8
Same time, same conditions. Track muscle too.
Weigh-in rules
Weigh yourself once a week, Wednesday morning. Fasted. Same conditions every time. Ignore daily fluctuations — they are normal and are not fat gain. Your weight can swing 2–4 lbs in a single day based on water, food, hormones, and sleep. The Wednesday number is the only one that matters. If you want to track more, use a 7-day average app like Happy Scale.