THE ZERO-DECISION SHRED BLUEPRINT & CARB-CYCLING ARCHITECT
Engineered from Thomas's live 02:00 AM Case Study #0 (-11.3 kg / -24.9 lbs in 34 days). Enter your parameters below or load a preset profile to generate your exact Training Day vs. Rest Day Carb-Cycling Macros, 4-Meal Fixed Daily Blueprint (in Raw & Cooked grams), 1-to-1 Clean Food Swapper, and 16-Week Conditioning Projection.
TRAINING DAY VS. REST DAY MACRO ARCHITECTURE
Partitioning Rule: 70% of carbohydrates are concentrated in Meal 1 (Pre-Workout) and Meal 2 (Post-Workout) to drive intramuscular glycogen fullness and zero fat storage.
Lipolytic Rule: Starchy peri-workout carbs are pulled down while protein stays locked at 3.1g/kg LBM and essential fatty acids increase slightly to support hormone synthesis.
YOUR 4-MEAL DAILY BLUEPRINT (RAW & COOKED GRAMS)
INTERACTIVE 1-TO-1 CLEAN WHOLE-FOOD SWAPPER
Out of chicken breast or jasmine rice? Select any macro category and enter your blueprint weight below to instantly see the exact 1-to-1 macro-equivalent Raw & Cooked gram weights across 36 approved whole foods.
16-WEEK WEIGHT & BODY FAT VELOCITY PROJECTION
Projected milestone staircase modeled on Thomas's 16-Week Documentary curve (accounting for Week 1–2 intracellular glycogen/water drop followed by linear adipose oxidation).
| TIMELINE CHECKPOINT | PROJECTED WEIGHT | EST. BODY FAT % | CUMULATIVE LOSS | CONDITIONING PROGRESS | PROTOCOL PHASE DIRECTIVE |
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A STATIC CALCULATOR GIVES YOU DAY 1. 1-ON-1 COACHING GUARANTEES WEEK 16.
As your body drops 5, 10, and 12+ kg, your metabolic output shifts every 10–14 days. Apply for 1 of the 5 Founding Case-Study spots to get Thomas's direct weekly meal recalibrations, 0–1 RIR logbook programming, and optional 65-marker bloodwork auditing.