The Long Game
The Decade Roadmap
This isn't about quick results. It's about building the kind of person who gets results, year after year, for the rest of their life.
This isn't about quick results. It's about building the kind of person who gets results, year after year, for the rest of their life.
The 4-Phase Blueprint is designed to be repeated every year. Each cycle builds on the last. The first year you're learning the system. By year three, it's second nature. By year five, you're your own best nutritionist.
This is what separates people who look good for a photoshoot from people who look good for a lifetime. The 4-Phase Blueprint isn't about quick results. It's about building the kind of person who gets results, year after year, for the rest of their life.
Here's what the journey looks like over a decade of intentional training and nutrition.
This is your foundation year. You're learning to track macros, understanding how your body responds to each phase, and building the habits that will carry you forward. Don't expect perfection. Expect progress.
Success Metric: You completed all four phases and tracked consistently for at least 80% of the year.
You now have a full year of data. You know how your body responds to cuts. You know which weeks are hardest. You know your maintenance calories by feel. This year, you start fine-tuning: adjusting activity levels, dialing in protein timing, learning how sleep and stress affect your progress.
Success Metric: Your cut is more efficient than Year 1. You lose more fat and retain more muscle.
By now, you understand your body well enough to make adjustments on the fly. You know when to push and when to back off. You may find that your cuts get shorter because your builds are cleaner, or that your maintenance phases feel effortless. The system becomes second nature.
Success Metric: You can estimate your macros for most meals without looking them up. Your body composition improves year over year.
You are now your own best nutritionist. The phases are automatic. Your relationship with food is healthy and informed. You're stronger, leaner, and more capable than when you started -- not because of one dramatic transformation, but because of years of consistent, intelligent work.
Success Metric: You're in the best shape of your life and it feels sustainable, not like a sacrifice.
Good. That's the point. Maintenance means your weight stays roughly the same. If you're within a 2-3 lb range week to week, you're exactly where you should be. This phase is about stability and building habits, not chasing scale movement.
First, are you actually tracking everything? Most stalls come from underreporting intake -- cooking oils, sauces, drinks, and "just a bite" add up fast. If your tracking is tight and the scale hasn't moved in 2+ weeks, rerun the calculator. You may need to adjust your activity level input down.
The first 3-5 lbs are almost entirely water and glycogen from increased carbs. This is expected, healthy, and not fat. Your muscles are refueling. After the initial jump, weight gain should slow to 0.5-1 lb per week.
You can, but you shouldn't. Extended cutting without a building phase leads to metabolic adaptation, muscle loss, and diminishing returns. The building phase is what gives your next cut something to reveal. If you skip it, you're cutting down to the same body every year.
Get back on plan. No guilt, no making up for it, no extra cardio. One bad week in a 12-week phase is noise, not a trend. The system is resilient. You don't need to be perfect. You need to be consistent over months and years.
Not forever, but probably longer than you think. Most people need 2-3 years of consistent tracking before they can intuitively eat at their targets. The Decade Roadmap covers this progression. Think of tracking like training wheels -- you'll know when you're ready to take them off.
This Blueprint provides general nutrition guidance based on established macronutrient principles. It is not medical advice. If you have diabetes, thyroid conditions, eating disorders, food allergies, or any other medical concern, consult your doctor or a registered dietitian before starting any nutrition program. The macro calculator and phase guidelines can work alongside medical guidance, but your healthcare provider should always come first.
Book a free consultation with our coaching team. Whether you're starting Year 1 or fine-tuning Year 5, we'll help you get the most out of the Blueprint.
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