Where you stand this week
On track
You trained all four sessions, logged every day, and your waist kept moving even though the scale sat still.
The coach's decision
The plan stays. Your adherence earned that: every session done, every day logged, and protein close to target. The scale was flat this week, but your waist kept falling, so the deficit is still working. The real opportunity is effort: your bench press and overhead press are finishing sets with several reps still in the tank, and that is what I want back before we talk about adding load anywhere.
Your calories stay at 2,250 kcal, your four weekly sessions stay as scheduled, and your training volume stays where it is.
Your plan for next week
Your plan for next week
Training decisions
- Where you are
- 80 kg × 6 @ 3 RIR
- Working sets
- 4
- Rep range
- 6–8 @ RIR 0-1
- This week's target
- 8 clean reps
Keep 80 kg and take every working set to one rep in reserve, aiming for 8 clean reps on your top set.
Why: Your top sets have ended near three reps in reserve for four straight weeks, so the load is right and the effort is the missing piece.
If you miss it: If 8 does not come, log the honest rep count and effort, and we keep the same target next week.
- Where you are
- 45 kg × 8 @ 3 RIR
- Working sets
- 3
- Rep range
- 8–10 @ RIR 0-1
- This week's target
- 10 clean reps
Keep 45 kg and work to one rep in reserve, aiming for 10 reps on your best set.
Why: Same pattern as the bench: steady numbers with about three reps in reserve, which caps what the lift can give you.
If you miss it: If the reps stay at 8, that is still useful information; hold the load and we reassess with honest effort data.
Nutrition
Reach your protein target on all seven days. The one day that slips is usually the late work night, so keep a ready source for it.
Daily steps
Keep your steps where they are and log them daily.
One habit to lock in
When a meal goes off plan, log it at that meal and return to the plan at the next one.
What I noticed that you might not have
Your back squat added 2.5 kg at the same effort, which is exactly what clean progression looks like in a deficit.
Your bench press and overhead press finished most sets around three reps in reserve against a target of one, so those lifts are being held back by effort, not ability.
A flat scale next to a falling waist usually means fat is still leaving while water and food weight mask it. Two weeks is not a stall yet.
Nutrition and body trend
- Avg calories
- 2,180 kcal
- target 2,250 kcal · −70 kcal
- Avg protein
- 168 g
- target 172 g · 6/7 days
- Avg carbs
- 210 g
- target 220 g · −10 g
- Avg fat
- 68 g
- target 70 g · −2 g
You averaged 2,180 kcal against your 2,250 kcal target and reached protein on 6 of 7 days. One day slipped to 158 g. That is a strong week, and the single slipping day is the only thing worth tightening.
Your weight held at 82.4 kg while your waist dropped again. When those two disagree, the tape is usually telling the truth about fat loss. Nothing needs to change on the nutrition side yet.
Body measurements
Fat-loss signals
Body weight
82.5 kg
- 3 wks ago
- 82.3 kg
- Change
- steady
Waist
82.6 cm
- previously
- 83.8 cm
- Change
- down 1.2 cm
trending down over this period
Supporting measures
| Now | previously | Change | |
|---|---|---|---|
| Chest | 101.2 cm | 101.5 cm | steady |
| Arm | 36.4 cm | 36.4 cm | steady |
Your note this week
You noted two late work nights made dinner rushed and low on protein.
- Prior guidance
- Last week I asked you to keep a prepared backup dinner for late nights.
- Followed?
- You used it on one of the two late nights.
- Status
- Improving
Keep the backup dinner ready. It saved one night this week, and covering both is what closes your last protein gap.
What I will review next week
What your last advice achieved
Prioritize your daily protein target.
DoneProtein reached target on 6 of 7 days, up from 4 of 7 the week before.
Bring rest-day calories up to the same target as training days.
Partly doneRest-day calories improved but still landed about 8% under target on two days.
Success looks like
Success next week is protein on all seven days and your bench press top set reaching 8 reps at one rep in reserve.
- If it lands
- If both land, the bench earns its next load step and everything else stays as it is.
- If it does not
- If effort stays high on the presses without the reps coming, I hold the loads and look at recovery before changing anything.