Quarter 1: The Warm-Up Lap (Months 1-3)
Start Strong, Build Momentum, Embrace the Suck
This is your pre-season training—getting off the blocks and into the game.
- Goal: Kickstart your engine with hormone optimization and baseline habits.
- Focus: Initial assessment, hormone therapy kickoff, basic nutrition, and light movement.
- Milestones:
- Hormone levels tested and therapy begins—your “starting whistle.”
- 2- 3 days—Workout Active calories 400 men and 200 for Women
- Drop fried foods and—fuel like a champ, not a chump.
- Start off on Beginner Milestones
- Milestones:
Patience beats panic—trust the playbook.

“No one wins gold on day one—lace up and take the first lap.”
Quarter 2: Level Up (Months 4-6)
Gaining Ground, Finding Your Stride
You’re in the second period—time to turn hustle into horsepower.
- Goal: Ramp up intensity as hormones stabilize and energy surges.
- Focus: Strength training, nutrition upgrades (LWC 7Day Reset), and sleep optimization.
- Milestones:
- Increase workouts and calories burned to 3-4x/week—lift like you’re chasing a personal record
- Active calories 600 men and 400 for Women
- Start off on Intermediate Milestones
- Recovery is your MVP
- Milestones:
Consistency is your co-captain—stick to the game plan.

“This ain’t a sprint—it’s a marathon with muscle.”
Quarter 3: The Championship (Months 7-9)
Peak Performance, Owning the Field
You’re in the playoffs now—time to dominate the scoreboard.
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- Goal: Push your limits with optimized hormones and a dialed-in routine.
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- Focus: Advanced fitness goals, stress management, and fine-tuned diet.
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- Milestones:
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- Increase workouts and calories burned to 4-6x/week—lift like you’re chasing a personal record.
- Active calories 1000 men and 600 for Women
- Start off on Advanced Milestones .
- Use my fitness pal to dial in calories and macros. ios android
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- Milestones:
You’re not just in the game—you’re rewriting the rules.

“Legends don’t coast—they crush it ‘til the buzzer.”
Quarter 4: The Cool Down(Months 10-12)
Sustaining Greatness, Finishing Strong
This is your championship parade—cross the finish line like a pro.
- Goal: Lock in your new lifestyle and celebrate the wins.
- Focus: Maintenance, refinement, and long-term vitality strategies.
- Milestones:
- Off season – still move Active calories burn men 500 women 300.
- Enjoy the holidays but be mindful of eating.
- Share your story—mentor a rookie or strut your stuff.
This isn’t the end—it’s your new starting line.

“Winners don’t retire—they reload for the next season.”