ironn
MON · MAY 25· THE PLAN
0

The Path

57 kg cut to lean, then build. 1700 kcal / 145g protein. 5 lift + 2 cardio per week. Track every set. Hit non-negotiables. Show up daily.

Daily targets
Calories (train)
1700kcal
Calories (rest)
1500kcal
Protein
145g
Carbs
180g
Fat
50g
Water
4L
Steps
8kmin
Sleep
7.5+hours
Weekly schedule
MON
Upper A
lift
TUE
Lower A
lift
WED
Cardio + HIIT
cardio
THU
Upper B
lift
FRI
Lower B
lift
SAT
Long cardio + HIIT
cardio
SUN
Full Rest
rest
Daily rhythm
5:15 AM
Wake. 500ml water + pinch of salt.
5:25 AM
Pre-gym fuel — 1 banana + 2 boiled eggs OR 1 scoop whey. Black coffee or CBUM if heavy day.
5:50 AM
Arrive gym. Warm-up.
6:00 AM
Train (~55 min).
7:00 AM
Stretch 5 min.
7:15 AM
Swim 20–30 min easy (optional).
8:00 AM
Meal 1 — Breakfast.
11:00 AM
Meal 2 — Snack.
1:30 PM
Meal 3 — Lunch.
4:30 PM
Meal 4 — Snack.
7:30 PM
Meal 5 — Dinner. No food after 8pm.
9:00 PM
Wind down. No screens. Stretch 5 min.
10:30 PM
Lights out.
Supplement stack
Creatine monohydrate
5g
Anytime daily · Strength + muscle
Whey protein
1 scoop
Post-workout or to hit protein · Convenience
CBUM pre-workout
1 scoop
20 min before heavy days · Energy + focus
Black coffee
1 cup
Pre-gym daily · Fat burn + focus
10 non-negotiables
1
Hit 145g protein every day
2
Lift before cardio
3
Log every set in Ironn — no exceptions
4
Walk 8,000+ steps daily
5
4 litres of water daily
6
Sleep by 10:30 PM
7
No food after 8 PM
8
Creatine every single day (including rest)
9
Progress photos every Sunday — same conditions
10
Add weight or reps every week (progressive overload)
Progression rules
Every week, do ONE on every exercise: +1–2 reps, +2.5 kg, or slower tempo (3s eccentric)
Deload week: every 8 weeks, drop weights to 60% for one week
Expected results
Week 4
Clothes fitting looser, lifts going up
Week 8
Visible difference in mirror, ~3 kg fat lost
Week 12
Belly noticeably smaller, chest fat reducing, first ab definition
Week 16
Strangers start commenting on the change
Week 24
Lean, defined, visible abs in good lighting