Client – Alya (3-Month Wedding Sculpt Plan)

Profile

146cm | 49.8kg | 30% BF | High stress | GI sensitivities Avoid: eggs, legumes, corn, bell peppers

Targets

Calories 1300–1350 | Protein ~100 g | Water 2–2.5L Steps 10k | Sleep 7–8h

Training (3×/wk + Yoga)

  1. Lower + Core (Glutes focus)
  2. Upper + Posture
  3. Low-impact HIIT + Abs

Carb Cycling (example)

High (training): +25–40g carbs Moderate (normal): balanced Low (rest): more veggies/healthy fats, same protein

Weekly Check-In

Weight, Waist, Photos Energy, Sleep, Stress, Digestion Adherence %