Periodisation plan, 15 weeks

Ravi Patel

10 Aug - 23 Nov 2026, Set-Up, Fat Loss, Diet Break, Maintenance

1. 1

   10 Aug - 24 Aug 2026, 2 weeks,

   Foundation & Set-Up

   Set-Upweekskg a week, about 85.2kg by the end↑↓×

   Objective:Start from 86kg and build the daily habits the rest of the plan relies on.Strategy:A gentle deficit, high protein, a daily step target and 3-4 sessions a week. Expect a quicker early drop as water comes off.
2. 2

   24 Aug - 19 Oct 2026, 8 weeks,

   Fat Loss Block

   Fat Lossweekskg a week, about 80.4kg by the end↑↓×

   Objective:Steady fat loss at about 0.6kg a week while holding strength on the main lifts.Strategy:Deficit held, protein high, steps up. Keep lifting heavy to protect muscle. Calories adjusted at the weekly check-in if progress stalls.
3. 3

   19 Oct - 26 Oct 2026, 1 week,

   Maintenance Diet Break

   Diet Breakweekskg a week, about 80.4kg by the end↑↓×

   Objective:A week at maintenance to rest the body and the mind before the last stretch.Strategy:Calories back up to maintenance from carbs. Training stays the same. A small scale rise from water is expected.
4. 4

   26 Oct - 23 Nov 2026, 4 weeks,

   Maintenance & Build

   Maintenanceweekskg a week, about 80.4kg by the end↑↓×

   Objective:Hold the new weight and learn to live at it.Strategy:Calories up in steps until the weight is steady. Training volume goes up.