12-Week Fat-Loss & Athleticism Programme

Fat Don't Fly

A 12-week strength & conditioning programme built to drop body fat and unlock real athleticism.

Nutrition guidance

  • 01Calorie deficit (~2,168 kcal/day for a 95 kg athlete — adjust to your bodyweight).
  • 02200g of protein per day (or 1.2× bodyweight in lbs).
  • 0320–25% of daily calories from unsaturated fats.
  • 04Remaining calories from carbohydrates.
  • 05Optional carb cycle for the last 2 weeks: Day 1 — 150g, Day 2 — 100g, Day 3 — 50g, Day 4 — 450g.
  • 06Stay hydrated. Sleep 7–9 hours. Stretch on rest days.

Phase 1 — Foundation (Weeks 1–5)

Build a base. Movement quality, work capacity, and tolerance to volume.

Week 1

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Day 1

Day 2

Day 3 — Rest / Recovery

Day 4

Day 5

Day 6 — Rest / Recovery
Day 7 — Rest / Recovery

Week 2

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Week 3

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Week 4

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Week 5

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Phase 2 — Strength & Power (Weeks 6–8)

Higher density. Speed-strength emphasis. Week 8 is a deload.

Week 6

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Week 7

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Week 8

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Phase 3 — Athleticism & Fat Loss (Weeks 9–12)

Sprint mechanics, plyometrics, and metabolic conditioning.

Week 9

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Week 10

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Week 11

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Week 12

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