Self-Selecting E. 130 How to Plan Your Year for Fat Loss & Muscle Growth
In this episode, I break down how to strategically plan your year for real, lasting results. Whether you’re trying to lose fat, build muscle, or simply maintain your physique, I walk you through the process of setting up your 2026 goals with intention - not chaos.
We’ll cover how to map out your dieting and building phases, plan around real-life interruptions like travel or sickness, and identify the best time of year to push for results versus when to hold steady. I also share my personal strategies for managing fatigue, avoiding burnout, and knowing when to pivot based on your body’s feedback.
This is the roadmap for anyone serious about finally achieving their physique goals without losing their sanity.
Timestamps:
- [00:00 – 03:36] – Why planning your fitness year is critical.
- [03:36 – 06:35] – Question 1: Do you want to be leaner?
- [06:35 – 10:04] – When you want to add more muscle — realistic timelines for growth.
- [10:04 – 11:43] – What to expect if you want to build up to 5 lbs of muscle.
- [11:43 – 13:00] – If you need to build more than 10 lbs — long-term expectations.
- [13:00 – 16:43] – Assessing your current body composition and where to start.
- [16:43 – 19:54] – When do you want to be your leanest?
- [19:54 – 21:32] – What to avoid at all costs: burnout and unrealistic dieting timelines.
- [21:32 – 23:57] – Accounting for travel, sickness, and life events.
- [23:57 – 24:42] – Planning for setbacks.
- [24:42 – 27:55] – The maximum amount of time you should stay in a dieting phase.
- [27:55 – 29:36] – When and how to plan your maintenance phases effectively.
- [29:36 – 31:21] – Setting realistic expectations around progress.
- [31:21 – 35:00] – How to approach your 6–9 months outside of dieting.
- [35:00 – 37:40] – How to run a productive build phase (without gaining unnecessary fat).
- [37:40 – 39:39] – Why I rarely encourage building through the holidays.
- [39:39 – 42:51] – How to plan your year strategically and find peace in your progress.
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