Periodisation plan, 12 weeks

Aisha Rahman

7 Sept - 30 Nov 2026, Set-Up, Fat Loss, Diet Break, Maintenance & Build

1. 1

   7 Sept - 21 Sept 2026, 2 weeks,

   Foundation & Set-Up

   Set-Upweekskg a week, about 64.1kg by the end↑↓×

   Objective:Set-up done: started from 64.3kg 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

   21 Sept - 26 Oct 2026, 5 weeks,

   Fat Loss Block

   Fat Lossweekskg a week, about 63.9kg by the end↑↓×

   Objective:Fat loss done: from 64kg to 63.7kg, about 0.05kg a week.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

   26 Oct - 2 Nov 2026, 1 week,

   Maintenance Diet Break

   Diet Breakweekskg a week, about 63.7kg by the end↑↓×

   Objective:Reduce diet fatigue and restore energy and training performance after reaching 63.7kg.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

   2 Nov - 30 Nov 2026, 4 weeks,

   Maintenance & Muscle Building

   Buildweekskg a week, about 64.3kg by the end↑↓×

   Objective:Hold the new 63.7kg 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.