Programming
Your week, your numbers. Calories from lean-mass BMR — not a one-size multiplier.
Plan type
Full program
Sessions plus calories
Fuel only
Calories and macros. No lifting block.
Goal
Activity
Light
1–3 hard days · mostly desk work
Moderate
3–5 sessions · typical lifting week
Very active
6+ sessions or a physical job
Schedule
Days per week
Do them any day
Pick days
Pin sessions to weekdays
5 sessions a week, any days you want. A typical mix: push · pull · legs · upper · conditioning. Rebuild to reshuffle.
Session length
Program length
Suggested for this body change: 8 weeks. Recomp likes 8–16. Don't rush it.
You
Feet
Inches
Starting
Where the plan begins. The scale corridor uses this.
Goal body
Current
Calories and macros use this. Update it as you change.
Fuel
2,540
kcal · from current weight · BMR 1,800 × activity · Recomp
−0.6 lb/wk±1 lb buffer
Protein
198g
1.1 g/lb
Fat
72g
0.3–0.5 g/lb
Carbs
275g
the rest
4–6 meals. Spread protein. Alcohol is 7 kcal/g — keep protein, trade carbs or fat. Track meals in MyFitnessPal. Apex sets the targets — it does not log food.
Gym type
Mixed
Commercial + garage days
Garage
Bar, DBs, KBs
Commercial
Cables and machines