Periodisation plan, 15 weeks

Tom Whitaker

17 Aug - 30 Nov 2026, Set-Up, Fat Loss, Diet Break, Maintenance & Build

1. 1

   17 Aug - 31 Aug 2026, 2 weeks,

   Foundation & Set-Up

   Set-Upweekskg a week, about 103.7kg by the end↑↓×

   Objective:Set-up done: started from 104.6kg and built the daily habits the rest of the plan relies on.Strategy:Moderate deficit (about 400-500 kcal), high protein, daily step target, 3-4 resistance sessions per week.
2. 2

   31 Aug - 9 Nov 2026, 10 weeks,

   Fat Loss Block

   Fat Lossweekskg a week, about 96.3kg by the end↑↓×

   Objective:Drive steady fat loss down to 96kg at about 0.85kg per week while holding strength and muscle.Strategy:Deficit held, protein high, steps up and 3-4 resistance sessions per week. Keep lifting heavy to protect lean tissue. Adjust calories at weekly check-ins if progress stalls.
3. 3

   9 Nov - 16 Nov 2026, 1 week,

   Maintenance Diet Break

   Diet Breakweekskg a week, about 96.3kg by the end↑↓×

   Objective:Reduce diet fatigue and restore energy and training performance after reaching 96kg.Strategy:Calories back to maintenance with the extra food from carbs. Training continues as normal. A small scale rise from water and glycogen is expected. This leads straight into maintenance.
4. 4

   16 Nov - 30 Nov 2026, 2 weeks,

   Maintenance & Muscle Building

   Buildweekskg a week, about 96.6kg by the end↑↓×

   Objective:Hold the new 96kg baseline and start building muscle while staying lean.Strategy:Calories at maintenance or slightly above with protein kept high. Training shifts to progressive overload and hypertrophy volume. Progress photos and weigh-in on 30 Nov 2026 to set the next plan.