Naman — Body Transformation Dashboard

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Fitdays CSV MFP CSV

Current status

Where you stand today

Current weight

— kg

Loading…

Real body fat

~—%

Device reads ~6.5% lower — waist is primary truth

Muscle mass

— kg

Protect — keep lifting

Fat mass

~— kg

Need to lose ~9–11 kg to goal

7-day avg calories

— kcal

Target: 1700 kcal

7-day avg protein

— g

Target: ≥120 g/day

Weekly fat loss

~0.35 kg

At sustained deficit

ETA to goal

~24 wks

Oct–Nov 2026 at sustained deficit

Historical + Intake + Projected data

Charts

Historical weight — Fitdays scale

Jan 2026 → present · all values corrected to 180 cm baseline

Weight (kg) Muscle mass (kg) Device fat %

Calorie & protein intake — MyFitnessPal

Daily tracked intake · 7-day rolling averages · TDEE & target reference lines

Daily calories 7d avg calories 7d avg protein (g) TDEE ~2250 Target 1700

20-week projection

From latest scale reading · shaded by phase

Fix (W1–2) Phase 1 (W3–13) Diet break (W14–15) Phase 2 (W16–26)

Weight (kg) Real fat % Muscle (kg)

Fat mass vs muscle mass — 20-week projection

The recomposition in kg — fat going down, muscle staying flat or rising

Fat mass (kg) Muscle mass (kg)

Full breakdown

Week-by-week projection table

Wk	Date	Phase	Weight	Fat % (device)	Fat % (real)	Fat kg	Muscle kg	Deficit	Refeed	Note
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Visual breakdown

Body composition at each milestone

Now — Current

—

Fat: ~19.2 kg (26%) Muscle: ~55.6 kg

BIA scale underestimates central fat. Waist 92cm — 10cm above lean target. Real fat mass is based on corrected estimates. Track waist weekly.

Milestone 1 — ~Week 12

~67.8 kg

Fat: ~13.6 kg (20%) Muscle: ~54.3 kg

Waist ~84–86cm. Visibly leaner — jaw sharp, shoulders emerging. People who haven't seen you in months will definitely notice. Belt 4+ holes looser.

Goal — ~Week 24

~62.4 kg

Fat: ~8.1 kg (13%) Muscle: ~54.3 kg

Waist ~82cm. Abs visible. Clear muscle separation. Unmissable physique. Waist-to-height ratio 0.456 — well into healthy range.

BIA scale significantly underestimates Device reads ~19.7%, but waist-based formulas (US Navy, YMCA, Jackson-Pollock) all estimate 24–28%. BIA underestimates central/visceral fat — your 92cm waist is the honest signal. Real BF is ~26%. Track waist weekly alongside weight.

Creatine water weight Stopping creatine shed 1–1.5 kg of intramuscular water. This showed as "muscle loss" on the scale — it wasn't. Resume 5g/day and it comes back.

Why you still look fat At ~26% real BF with a 92cm waist, you carry meaningful central fat. Visible definition requires waist ~82cm. You have ~10cm to lose. Each kg of fat lost = ~1–1.5cm off the waist.

Execution

Daily & weekly plan

Weekly training structure

Mon

Lift

Full body

Tue

Walk

10k steps

Wed

Lift

Full body

Thu

Cardio

Walk/cycle

Fri

Lift

Full body

Sat

Refeed

~2250 kcal

Sun

Check-in

Photo + avg

Daily targets — deficit days

Total calories

1700 kcal

Protein

minimum 1.6 g/kg, target 2.0 g/kg

120–148 g

Creatine

5 g

Water

3–3.5 L

Steps

10,000+

Refeed day calories

Saturdays — high carb, low fat

~2250

Waist target

Current 92cm → goal 82cm (10cm to go)

82 cm

Weekly (Sunday)

7-day avg weight · waist measurement · progress photo

Track

Macro distribution — 1700 kcal

Protein

120 g

Carbs

~190 g

Fats

~50 g

Refeed day macros — ~2250 kcal

Protein

120 g

Carbs

~280 g

Fats

~45 g

Refeed carb sources: rice, oats, banana, potato, roti. Avoid high-fat junk. Keep protein same as deficit day.

Milestones — Path B locked Jun 11, 2026

Journey timeline

Path B — committed Jun 11, 2026

Gym 3×/week · 8K+ steps daily · 1,700 kcal/day · 120g protein · creatine 5g/day
All four together raise real TDEE to ~2,250. At 1,700 kcal that's a genuine 550 kcal/day deficit → ~0.45 kg fat/week. Missing any one shrinks the deficit. Missing two and you're back at maintenance — exactly where the last 10 weeks went.

Fix phase — starts today

Jun 11 – Jun 24, 2026 · Weeks 1–2

First gym session this week — no exceptions. Lock 1,700 kcal with full macro logging (no "calories only" entries; weigh your food). Restart creatine 5g/day. Hit 8K steps every single day.

What to expect: Scale may go up 0.5–1 kg in week 1 from creatine water and glycogen refill. That is not fat. By end of week 2 the water settles and real loss begins.

Phase 1 — steady deficit

Jun 25 – Sep 9, 2026 · Weeks 3–13

Gym Mon/Wed/Fri, 8K steps, 1,700 kcal, 120g protein. 1 refeed/week (Saturday ~2,250 kcal, high carb) from Week 6.

Checkpoints: Week 5 (~Jul 30): −2 kg → ~71.9 kg · Week 8 (~Aug 20): belt noticeably looser · Week 13 (~Sep 9): −5.5 kg → ~68.4 kg, real BF ~21%, people will ask what you did.

Diet break — metabolism reset

Sep 10 – Sep 23, 2026 · Weeks 14–15

Eat at maintenance (~2,250 kcal) for 2 weeks. Keep training. Resets leptin and lowers cortisol after 13 weeks of deficit. Scale ticks up 0.5–1 kg from glycogen — that is the plan working, not fat gain.

Phase 2 — final push

Sep 24 – Dec 10, 2026 · Weeks 16–26

550 kcal deficit resumes. Switch to 2× refeed days/week (Thu + Sat). Getting leaner makes the deficit harder psychologically — the refeeds are more important here.

Checkpoints: Week 18 (~Oct 8): −8 kg → ~65.9 kg · Week 22 (~Nov 5): waist ~83cm, definition starting · Week 26 (~Dec 10): −11 kg → ~62.9 kg, real BF ~13%, waist ~82cm.

Goal — real 13% body fat

~Dec 11, 2026 · 26 weeks from today

~62.9 kg · waist ~82cm · visible abs · waist-to-height 0.455. Spend 4–6 weeks at maintenance before deciding next phase. You will look completely different from today.

Behavioral analysis

Insights & diagnosis

Analyzing data…

The system — Path B non-negotiables

What has to happen every single day

Stop: skipping the gym Without gym, your real TDEE is ~2,050 kcal. At that level, eating 1,700 kcal gives you a 350-cal deficit — half of what the plan requires. Without gym, you also lose muscle alongside fat. The gym is not optional for the physique goal.

Stop: logging calories without macros 12 of your last 41 MFP days had 1,000–1,700 kcal completely unaccounted by macros. You cannot know if you're actually at 1,700 or 2,300 if you're guessing. Weigh your rice, your oil, your dal. Log every ingredient, not just the meal total.

Stop: low protein 120g/day is the floor — not a target, a minimum. In a calorie deficit without adequate protein, your body breaks down muscle. Every day under 100g in a deficit is a bad trade. Eggs, paneer, Greek yogurt, whey — pick sources you'll actually eat.

Stop: on-off creatine 4 days on, then stop, then 4 days on — this just cycles water weight up and down and makes the scale unreadable. Take 5g every single day or don't take it at all. The water weight it adds is not fat.

Start: lift 3x/week Mon, Wed, Fri — full body compound movements. Squat, hinge, push, pull, carry. 45–60 min. Progressive overload.

Start: 120g protein daily Non-negotiable floor. Split across 4 meals. Track it. Every day under 100g is active muscle loss during a deficit.

Start: 10,000 steps/day Free ~200 kcal burn. No recovery cost. Walk post-sunset in Bengaluru to avoid heat.

Start: Sunday progress photo Shirtless, same angle, same lighting, every Sunday. Your daily mirror updates its anchor — photos don't.

Scale rule: 7-day average only Daily weigh-ins swing ±1.5 kg from food volume, sodium, and water. The 7-day average is the only number that shows real fat trend.

Sleep before workouts Sleep-deprived dieters lose 75% of weight from muscle vs 50% for well-rested. If exhausted, skip the gym — not sleep.

Refeed ≠ cheat day Refeed is strategic: maintenance calories, high carb (~280g), low fat (~45g), same protein. Rice, oats, banana, potato. Not pizza and ice cream.

The full system compounds Deficit + high protein + lifting + steps + sleep + daily tracking + weekly photo — all 7 simultaneously. Missing any one of these is why the data looks the way it does.