Your Transformation.

16 weeks to your best self.

January 1, 2026 → April 23, 2026

5'2"
Height
156
Starting Weight
139
Target Weight
16
Weeks
What to expect. Lose 14-20 lbs of fat. Your active job as a luggage handler gives you a major advantage—you're already burning 300-500+ extra calories daily through functional training.

Daily nutrition.

Simple. Sustainable. Powerful.

Nutrient Amount Purpose
Calories 1,500-1,600 Optimal deficit for your activity level
Protein 120-130g Preserve muscle, stay full
Carbs 140-160g Fuel for your physical job
Fats 45-55g Hormones, satiety
Why this works. Your job provides significant daily activity. This creates a solid deficit without going too low, preventing energy crashes during your shifts.

Your daily meals.

Eat the same thing every day. Less thinking. More results.

Breakfast
Option 1
3 scrambled eggs
1 cup cooked oatmeal
½ cup berries
400 calories · 25g protein
Breakfast
Option 2
1 cup Greek yogurt
¼ cup granola
1 banana
400 calories · 25g protein
Lunch
Pack for Work
5 oz grilled chicken breast
1 cup cooked brown rice or quinoa
1.5 cups steamed broccoli or green beans
Optional: 1 tsp olive oil
450 calories · 40g protein
Dinner
Simple & Satisfying
5 oz lean ground turkey or chicken
1 medium sweet potato (baked)
2 cups mixed veggies (roasted or steamed)
Side salad with light vinaigrette
500 calories · 40g protein

Snacks (Pick 1-2 Daily)

Protein shake (whey + water)
120 cal · 25g protein
Apple + 2 tbsp peanut butter
250 cal
¼ cup almonds
170 cal
Protein bar (Quest, ONE)
200 cal

Weekly meal prep.

Sunday prep. Effortless week.

Sunday Prep (2-3 hours):

Shopping List

Proteins

  • 2.5 lbs chicken breast
  • 2 lbs ground turkey
  • 21 eggs
  • 7 cups Greek yogurt
  • Protein powder

Carbs

  • Oats
  • Brown rice
  • 7 sweet potatoes
  • Granola

Produce

  • Broccoli
  • Green beans
  • Bell peppers
  • Salad mix
  • Berries
  • Bananas
  • Apples

Other

  • Olive oil
  • Peanut butter
  • Almonds
  • Hot sauce, mustard, salsa

16-week workout plan.

Progressive training. Real results.

Phase 1: Weeks 1-4 (Foundation)

3 days per week: Monday, Wednesday, Friday

Workout A (30 minutes)
  1. Warm-up: 5 min brisk walk or march in place
  2. Bodyweight squats: 3 × 12 reps
  3. Push-ups (knees OK): 3 × 8-10 reps
  4. Dumbbell rows: 3 × 12 reps per arm
  5. Plank hold: 3 × 20-30 seconds
  6. Walking lunges: 3 × 10 per leg
  7. Cool-down: 5 min stretching
Workout B (30 minutes - alternate with A)
  1. Warm-up: 5 min
  2. Glute bridges: 3 × 15 reps
  3. Shoulder press (dumbbells): 3 × 10 reps
  4. Bicycle crunches: 3 × 20 reps
  5. Step-ups (use stairs): 3 × 10 per leg
  6. Dead bugs: 3 × 12 reps
  7. Cool-down: 5 min stretching
Optional cardio: 2 days per week, 20-30 min brisk walking or light jogging

Phase 2: Weeks 5-10 (Progress)

4 days per week: Mon/Wed strength, Tue/Thu cardio

Increase intensity:
Cardio/Active Days (Tue/Thu)

Phase 3: Weeks 11-16 (Peak)

4-5 days per week

Additional Exercises
Peak intensity: Shorter rest periods (45-60 sec between sets), heavier weights, more explosive movements

Daily routine.

Check the boxes. Build the habit.

Morning

Work Day

Evening

Before Bed

Weekly tracking.

Measure. Monitor. Succeed.

Day Weight (AM) Workout Meals Water Notes
Monday_____☐☐__________
Tuesday_____☐☐__________
Wednesday_____☐☐__________
Thursday_____☐☐__________
Friday_____☐☐__________
Saturday_____☐☐__________
Sunday_____☐☐__________

Weekly Average Weight: __________

Measurements (every 2 weeks):

Belly fat strategy.

Target what matters most.

Diet (Most Important)

  1. Reduce bloating: Limit salt, drink water, avoid excessive carbs at night
  2. No liquid calories: Ditch soda, juice, alcohol (or rare treat only)
  3. Prioritize protein: Reduces belly fat preferentially in studies
  4. Fiber: Oats, veggies, sweet potatoes help reduce visceral fat

Training

  1. Core work 3×/week: Planks, dead bugs, bicycle crunches
  2. Full-body strength: Builds muscle = higher metabolism
  3. HIIT 2×/week: Burns more