The Week
Muay Thai is your cardio — fully covered. The two lifts are what's been missing. Lifts stay off Muay Thai days and clear of Saturday's big session. Today's ring is gold.
Today 0-day streak
Resets each morning. The streak counts days with steps ticked. Protein target comes from your calculator.
The cheapest fat-loss lever there is. Costs nothing in recovery.
Four Muay Thai sessions is the whole conditioning budget. Adding more just eats recovery.
Add a rep or 2.5 kg to glute and leg lifts each session. Upper-body moves stay at the same light weight forever — they keep arms firm, they are never pushed to grow.
Class times World Fitness Cartel
with Josh
with Wanzi
with Wanzi
with Rak — the big one, so Friday stays legs-free
39 Cleeland Rd, Oakleigh South · 03 8820 6573. Six active days is a real load in a deficit — if a week catches up with you, skipping Sunday's lift is the smart call, not a failure.
Phase plan Sequencing
Fat loss and glute growth pull in opposite directions. Now: calorie deficit, hold muscle, glutes grow slowly. After (8–12 weeks): back to maintenance calories and push glute training hard. You'll get both — just not at full speed at the same time.
Strength
Glute-and-leg focused. The two gold-marked upper moves are maintenance only — light weight, stop well short of failure, never add load. Tick as you go; log the weight you used so next week beats it.
Round timer Red corner
Muay Thai mode: 3:00 work / 1:00 rest, 5 rounds, beeps at each change. Screen stays awake while running (on phones that allow it).
Session A Blue corner
Session B Blue corner
Fuel
Training decides what your body is made of. Calories decide the body-fat number. This calculator sets your two targets — everything else is detail.
Your targets
Estimates (Mifflin-St Jeor). Real maintenance shows up on the scale — if the weekly average hasn't moved after 3 weeks, drop 100–150 kcal. Never drop protein.
Weigh-ins Trend beats today
Weigh in the morning, after the bathroom, before food. Daily bounces are water — only the 7-day average means anything.
Tape measure monthly
Once a month, relaxed, same spot each time. In a recomposition the tape often moves when the scale doesn't — this is the tie-breaker.
The non-negotiables
Hit the daily number in 3–4 hits of 25–45 g. It protects muscle in a deficit and kills most hunger on its own.
Juice, soft drink, milky coffees, most alcohol — the fastest way to erase a deficit without noticing.
Veg with lunch and dinner, fruit as snacks, and GF wholegrains (rice, quinoa, wheat-free oats) once a day gets you there.
Rice, wheat-free oats, GF bread, fruit around Muay Thai days. Cutting carbs to zero just makes training worse, not fat loss faster.
Meals
Breakfasts and lunches are 5-minute assembly — no recipe needed. Dinners rotate weekly through high-protein recipes (links open RecipeTin Eats). Protein figures are per serve, approximate. Everything here is gluten-free and dairy-free, with yoghurt and butter deliberately kept.
GF & DF house rules Read once
Any RecipeTin recipe calling for soy or oyster sauce → use the GF tamari and GF oyster sauce from the shop list. Regular soy sauce is wheat-based.
Australian oats can't legally be labelled gluten-free (cross-contamination). The list has wheat-free oats; if you're coeliac rather than gluten-sensitive, swap oats for quinoa flakes.
Yoghurt and butter are in — everything else dairy is out. Milk swaps to unsweetened almond milk (lactose-free milk also works if you prefer it).
Plant-based is on the list. Whey isolate (WPI) is very low in lactose if you tolerate it and prefer the taste.
Breakfast pick one
Lunch pick one
Dinner rotation recipes
Snacks that fit
The Shop
Live Woolworths prices on every item, and every item opens a live Woolworths search — current specials and stock, straight into your cart. One-time setup makes it all point at Chirnside Park:
Prices updated: — · Woolworths online national pricing — shelf prices at your store may differ slightly.
Set up once
Estimated basket sums the priced items (meat at approximate pack price). Quantities assume dinners cooked double (dinner + next-day lunch) for two people, topped up mid-week for fresh veg. The whole list is gluten-free and dairy-free apart from yoghurt and butter, which are deliberately kept.