Strength foundation
Compounds, progressive overload, rest that is long enough to add weight next week.
Peak Fitness · peakfitness.cc
Train hard. Lose fat on purpose. Show the math.
Strength templates, fat-loss education, and Mifflin-St Jeor calculators — written so you can audit every number. Support: peakfitsupport@gmail.com.
Mifflin-St JeorPublished BMR equation, not a mystery algorithm
1.6–2.2 g/kgProtein band we use on a cut
0.5–1%/wkTypical fat-loss rate we coach toward
Three ways to train
Fat-loss conditioning
Keep two lifting days. Add work capacity. Put a number on steps.
Hybrid performance
Sport first. Strength twice. Cut accessories before you cut practice.
Fat loss is a deficit you can recover from
Energy in versus energy out, drawn as a diagram, not a slogan. Protein, NEAT, and sleep decide how much of the loss is fat and how much is just a bad month in the gym.
Calorie math you can audit
BMR, TDEE, a capped deficit, and macros. Formulas are printed next to the buttons.
Results
- BMR (Mifflin-St Jeor)
- TDEE (maintenance)
- Fat-loss calories
- Expected weekly loss (energy math)
- Protein / fat / carbs
From the journal
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