12% body fat at 6ft1 and 85 kg. Here is exactly what I did.
Not a coach’s method I paid for, not a programme rebuilt after the fact. The sessions I actually ran, what I ate, and the numbers.
What is inside
- The three splitsFull body three days, upper/lower four days, or concurrent periodisation. Written out exercise by exercise, so you pick on the days you actually have.
- Why so few setsSix to eight reps, two to three sets, three minutes of rest, no warm up block : the ramp happens inside the exercise. Intensity does the work, and every working set ends one or two reps from failure.
- The cutting dietWhat I ate, when, what I stopped counting, and the bulking version for those at the other end.
- What holds the rest up10 000 steps, sleep, light. A deficit that breaks your sleep makes you lose muscle, not fat.
- The numbersStarting weight, duration, and the photos. Nothing dressed up.
What this document is not
It is not a coach’s programme. I am not selling you follow up, I am giving you what I ran on myself.
A training programme on its own does not produce 12% body fat. Body fat is diet. That is why the nutrition part is in there, short as it is, and why I am not pretending otherwise to make the sale easier.
If it is not what you expected, tell me and I refund you. No form, no question.
Cognitive Enhancement Blueprint, The Skin Protocol, The Training Protocol. Same foundation under all three, which is why I would rather you took them together.
Bought and got nothing? DM me on @sakis_farmakiss with your email and I send everything within the minute.