BodyFatAI

Free PDF Worksheet

Fat Loss Blueprint

Body Fat Loss Blueprint Worksheet is a simple, no-drama fat loss system designed to stop the over-correcting cycle and help you get consistent results—without letting daily scale noise mess with your head. It gives you a clear 8–12 week plan, a 4-step protocol (find true maintenance → drop 300 kcal → run a 10-day plateau test → adjust one lever only), and the exact tracking pages to execute it day-by-day.

8–12 weeks One lever only 10-day plateau test Trend-based progress
Download FREE Blueprint See how to use it

A concise worksheet that turns fat loss into a repeatable process.

Body transformation using the Blueprint system

Built to keep you focused on the trend — not the daily noise.

Inside, you’ll get

Everything you need to run an 8–12 week cut without panic-adjusting, weekend erasing, or losing muscle.

Calibration

7-day Maintenance Finder

Stop guessing your starting calories with a simple weekly method + daily log.

Control

One Lever + 10-day Test

Only adjust when it’s actually needed — not after one salty meal.

Muscle

Protein + Training Anchors

Simple targets and non-negotiables to avoid ending up skinny-fat.

Execution

Daily Checklist + Weekly Review

Includes a quick “noise” check (salt, carbs, stress, sleep) and weekly alignment.

Real life

Two Lanes + Swap Bank

Tracking (flexible) or Autopilot (repeatable meals), plus swaps that lower calories without punishment.

Weekends

Eating Out + Refeed/Diet Break

Rules and templates to prevent the binge–restrict spiral and get back to baseline fast.

If you want fat loss that feels boring, repeatable, and reliable—this is the worksheet you’ll actually stick to.

Download FREE Blueprint Start the walkthrough

Walkthrough

How to apply the Blueprint

Follow the worksheet in order. Don’t change multiple variables. When you adjust, adjust one lever only.

Step 1

Find Maintenance (7 days)

Calibration
  • Do: Eat to satiety. Track calories. Keep training + steps consistent.
  • Log: calories, steps, weight (optional), trend data.
  • Rule: if your trend stays flat, maintenance = weekly calories ÷ 7.
Common mistake: dieting during the maintenance week. This week is calibration.

Step 2

Drop 300 calories per day

Start
  • Do: Maintenance − 300 kcal/day.
  • Hold: don’t change anything for 10 days.
  • Focus: adherence + consistency, not daily noise.
Common mistake: reacting to a scale jump with more cardio and lower carbs.

Step 3

Run the 10-day plateau test

Diagnose

Only adjust if your trend is flat for 10 days and adherence is real. Before cutting more, check the basics:

  • • liquid calories
  • • portion creep
  • • protein misses
  • • steps dropped
  • • weekends erasing deficit
  • • sleep/stress spike

Step 4

Adjust one lever only

Repeat
  • If truly flat: subtract another 300 kcal/day.
  • Then: restart the 10-day test.
  • Goal: boring progress you can repeat for 8–12 weeks.

Reduce overwhelm

What to track (and what to ignore)

Daily numbers are for collecting data — not deciding your worth. The worksheet keeps you focused on trends.

Daily (2 minutes)

  • • calories (or swaps in Lane 2)
  • • protein
  • • steps
  • • weight (optional)
  • • body fat trend (optional but ideal)

Weekly (10 minutes)

  • • review the 7-day average
  • • photos in consistent lighting
  • • gym performance check
  • • weekend drift + “noise” review
  • • set targets for next week

Non-negotiables

Keep muscle while you diet

Your body keeps muscle when you give it a reason to. The worksheet keeps the anchors simple and executable.

Training anchor

  • • lift 2–6x/week
  • • keep 1 heavy compound each session
  • • train hard, don’t chase PRs weekly
  • • if recovery is rough: lower volume first

Protein anchor

Aim for 1.6–2.2 g/kg/day (0.7–1.0 g/lb/day). Build your day around protein first.

Beginner example: 80 kg → 128–176 g/day

Steps anchor

  • • keep a consistent baseline
  • • don’t “accidentally” drop steps
  • • treat steps like a set daily minimum
  • • consistency beats cardio spikes

Choose your lane

Two ways to win

Both lanes work. The only lane that fails is the one you can’t stick to.

Lane 1

Tracking (flexible)

For you if you like flexibility and knowing the numbers. Hit protein first, then spend the rest of your calories how you want.

Rule: don’t eat “clean.” Eat to your targets.

Lane 2

Same Meals (autopilot)

For you if you don’t want to think about food all day. Repeat meals you genuinely enjoy — then make one small swap when progress slows.

Open the Swap Bank
  • • chicken thighs → chicken breast
  • • whole milk → low fat milk
  • • 2 tbsp peanut butter → 1 tbsp
  • • cereal → higher protein yoghurt
  • • fries → air-fried wedges
  • • juice → zero-calorie drinks
  • • one treat → fruit + yoghurt

The goal is the same: make the diet feel easy enough that you stay consistent when motivation dips.

Get the PDF

Download the Blueprint

Print it or use it on iPad. Built to run an 8–12 week cut with calm consistency.

Download FREE Blueprint Start at Step 1

One worksheet. One lever. Real results.

Quick start checklist

  • • Choose Lane 1 or Lane 2
  • • Run the 7-day maintenance week
  • • Set protein + steps baseline
  • • Start −300/day and hold 10 days
  • • Plateau? Run checklist before cutting more

FAQ

What if my weight jumps overnight?

It’s usually water (salt, carbs, stress, sleep). Collect the data, focus on the 7-day average and 30-day trend.

Do I need BodyFatAI to use this?

No — it helps with trend clarity, but the system works with weekly averages and consistent photos too.

When do I change calories?

Only after a true 10-day flat trend and a real adherence check. Then adjust one lever only.

What if I miss a day?

Don’t compensate with starvation or extra cardio. Return to baseline immediately and keep the trend moving.

Download FREE Blueprint