Client – Mazna (8-Month Feminine Recomp)

Profile

162cm | 70.4kg | ~35% BF | Beginner Knee & hip stability focus | No supplements Goal: Fat loss + feminine shape, posture balance

Targets

Calories 1550 | Protein 100–110 g | Steps 8–10k | Water 2–3L

Training (4×/wk)

1. Glutes + Quads (Form/Tempo)
2. Upper (Arms/Shoulders/Back)
3. Glutes + Hamstrings (Hinge/Bridges)
4. Full-Body Stability (Knees/Core/Balance) Warm-up: Hip mobility, ankle rocks, glute activation

Simple Meals (3 + pre-WO snack)

• Breakfast: GF option / egg alternative
• Lunch: Protein + rice/potato + salad
• Dinner: Protein + veggies + healthy fats
• Pre-workout: banana/dates + water

Weekly Check-In

Weight, Waist, Photos, Knee comfort, Adherence