Phase roadmaps

Coaching

How every coach sets up, colour-codes and runs a client's nutrition phases. Owner: Angus (Head Coach). Version 1.0, September 2026.

Why we use phase roadmaps

No surprises, less pushback

Most clients have only ever seen calories go down. An unexplained increase feels like a mistake. When it's pre-briefed, it becomes a goal they look forward to.

Buy-in

Letting clients in on the plan means they trust our calls and stay committed to the process.

Flexibility without confusion

Moving a phase earlier or later is a quick, explained change, not a shock.

Retention

Roadmaps are our number 1 retention tool. Clients who can see where they're going stay to get there.

Rules for every roadmap

Every client has a roadmap in the app covering at least the next 12 weeks or 2 phases, with each phase blocked in the colour below. No custom colours or phase names.
Rates are based on the 7-day average bodyweight, not single weigh-ins. Adjust intake after 2 weeks off target, not 1.
The current week is always clear. If the plan changes (that's okay), update the roadmap in check-in. The app should always match what the client is actually doing. This is easy to do by dragging the phases forward and back in the app.
Add a one-line note to each phase description: goal, target rate, planned length, and what the next phase is. E.g. “14-week dieting phase, aiming for 300–500 g coming off per week.”
Training blocks follow the phases. What built the muscle is what keeps it: ideally run the same program from the surplus into the fat loss phase to hold muscle and routine. The best time to introduce a new training block is on the way out of a diet (maintenance through reverse). If a client wants to change programs mid-diet, explain the trade-offs: no like-for-like numbers to spot strength loss, new soreness and fatigue on less food, and a higher risk of losing muscle.

The six phases at a glance

Fat loss0.5–1% BW / week8–16 weeks MaintenanceStable within ±1% BW4–12 weeks Reverse+50–100 kcal / week4–10 weeks Surplus0.25–1.5% BW / month16–32 weeks Diet breakAt maintenance1–2 weeks HolidayNo macro trackingAs needed

Block each phase in the app in exactly these colours. No custom colours or phase names.

Fat loss phaseReduce body fat, keep muscle

Rate: 0.5–1% BW/week (roughly 300–1000 g). Aim higher for clients with more body fat, and 0.5–0.7% for leaner clients.
Length: 8–16 week blocks, with diet breaks as needed.

Start with a deficit of about 300–750 kcal. Cut carbs and fats before touching protein.
Set a daily step target. Use steps and cardio before cutting food too far.
Keep the same program the client built muscle on. Keep lifting heavy and watch for strength dropping over several weeks in a row.

Move on when: the goal is reached or the block ends. At the goal, check hunger, energy and attitude to training to decide: push a little further, or transition. Next is usually Maintenance or Reverse.

Maintenance phaseHold and consolidate

Rate: Weight stable within ±1% BW (7-day average).
Length: Usually 4–12 weeks after a fat-loss phase. Can run longer for lifestyle clients.

Spend the first 2–3 weeks finding true maintenance calories, and adjust in steps of 100–150 kcal.
Get the client comfortable at their new weight. The goal is to hold it for good, not just reach it.
Good time to start a new training block and push performance, and to relax tracking if habits are solid.
Use during high-stress periods (work, travel, poor sleep) instead of forcing a deficit.

Move on when: weight has held for 4+ weeks and the client is ready for the next goal (Surplus or another Fat Loss block).

Reverse phaseBring food back up with little fat gain

Goal: Return to normal maintenance intake after a strict phase without rapid fat gain.
Method: Add 50–100 kcal per week, mostly from carbs, for 4–10 weeks.
Effect: Helps undo some metabolic adaptation, raises daily energy and reduces extreme hunger.

Expect a 1–2% BW increase early on from water and glycogen. Explain this to the client beforehand.
Food coming back up is the ideal time to introduce a new training block (if not started in maintenance).
If weight rises more than about 0.25% BW/week after the first 2 weeks, hold intake for a week before adding more.
Expect anxiety about eating more, since clients are used to calories only going down. Use smaller steps if needed and keep reassuring them.

Move on when: intake reaches estimated maintenance and weight is stable, then move to Maintenance or Surplus.

Surplus phaseBuild muscle with minimal fat gain

Training age	% BW / month	80 kg client
Beginner (<1–2 yrs)	1–1.5%	~200–300 g/wk
Intermediate (2–5 yrs)	0.5–1%	~100–200 g/wk
Advanced (5+ yrs)	0.25–0.5%	~50–100 g/wk

Length: 16–32 weeks (24 weeks is a good default).

Start with a surplus of about 200–400 kcal. Keep a close eye on visuals (particularly the waist) along with weight trends.
Only go above 400 kcal for beginners, or when weight has stalled for 3+ weeks.

Move on when: the block ends, body fat reaches the agreed limit, or waist gain is outpacing performance. Next phase is Maintenance, then Fat Loss.

Diet breakA planned pause from the deficit

Protocol: 1–2 weeks at estimated maintenance, mostly by adding carbs. Training and protein stay the same.
When: Coach decides, based on the triggers below. Tag it on the roadmap as soon as it's planned.

Triggers (2+ for 2 weeks = consider a break)

Constant hunger or cravings, or tracking/adherence slipping
Low energy, poor sleep, low mood or libido
Strength dropping or sessions feeling flat
Rate stalled even though adherence is good, or high life stress

Brief the client: expect the scale to rise 0.5–1.5 kg from water and glycogen, which is not fat. After the break, go back to the deficit.

HolidayLow stress, stay on track loosely

Tracking: Low expectations. No macro tracking needed. Habit and lifestyle focused check-ins.
Focus: Mostly whole foods, portion control and basic intuitive eating.

Protein and some fruit or veg at every meal. Eat slowly and stop when about 80% full.
Follow the 80/20 rule: enjoy local food and drinks without trying to make up for it.
Keep moving with a daily walk or steps. Train if possible, even 2–3 short sessions.
Focus on hydration.
Expect a scale bump from travel, salt and carbs. It usually settles within 1–2 weeks.

On return: go straight back to the planned phase, without cutting calories to “undo” the holiday. Wait 1 week before judging any changes.

Audit checkCurrent phase tagged · colour correct · rate on target (7-day avg) · note includes goal, rate, length and next phase. Questions go to Angus.