My 12-Week Photoshoot Story
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Summer Body Timeline Calculator

It is May. Summer is closer than you think. I went from 76kg to 63kg in 12 weeks. Here is the exact plan I used, personalised to your numbers.

Rhys 12-week transformation

The Truth About My 12 Weeks

Last year I decided to do a proper photoshoot. Started at 76kg, ended at 63kg in 12 weeks.

I trained 4 to 5 times a week, built cardio up to 220 minutes by the end, and ran separate training day and rest day calories with strategic refeed days.

The hunger was not the hard part. The mental battle of staying consistent when progress slowed was the real fight.

Most guys training hard right now are not getting lean because they do not know their actual numbers. This tool fixes that.

76kgStart Weight
63kgEnd Weight
13kgLost
12wksTimeline
220minPeak Cardio
4-5xTraining/Week

Here is The Exact Strategy I Used

Week by week calories, macros, cardio prescription, and what actually happened in each phase.

Weeks 1-4: Foundation
76kg to 72kg (-4kg)
2200Training Days
1800Rest Days
152gProtein
60gFat
Cardio2x per week, 20min each
Training4x per week, full body
RefeedNone yet
Lost 4kg in first month, mostly water and some fat. Hunger was manageable. Energy stayed high. This phase felt easy because I had not been dieting long.
Weeks 5-8: The Grind
72kg to 68kg (-4kg)
2000Training Days
1700Rest Days
152gProtein
55gFat
Cardio3x per week, 30min each
Training4x per week, upper/lower
RefeedEvery 10 days (2500 cals)
Progress slowed down. This is where most people panic and slash calories harder. I stayed disciplined, kept protein high, and added a refeed every 10 days. Lost another 4kg but had to fight for it mentally.
Weeks 9-12: The Finish
68kg to 63kg (-5kg)
1900Training Days
1600Rest Days
152gProtein
50gFat
Cardio4-5x per week, 40-50min
Training4x per week, push/pull/legs
RefeedEvery 7 days (2600 cals)
Hardest phase by far. I was lean, tired, and hungry most days. But I was close to the finish line. Increased refeed frequency to keep metabolism going. Final 5kg came off. Worth every single minute of discomfort.

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