◆ THE 100-DAY PROTOCOL

Your exact numbers.
In 30 seconds.

You commented PROTOCOL — here they are. Your macros, your step target, and exactly where 100 days puts you. Built off your stats, not a template.

Pillar 1 — Food

Your macro calculator

Hit the calorie number and the protein number. Carbs and fats have room to move.

MaintenanceWhat you burn on a normal day

—

Your cut targetEat this to lose fat

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Protein

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grams

Carbs

—

grams

Fats

—

grams

Protein is the one you don't miss. It's what keeps the muscle on you while the fat comes off — that's the whole reason you look bigger at the end of this, not smaller.

Pillar 2 — Movement

Your step calculator

The cheapest deficit you'll ever create. No cardio machine, no extra training. Just walk.

Right now

—

→

Your target

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That upgrade burns

—

extra calories per day

Walking is uncounted deficit. It won't wreck recovery and you can do it every single day.

The Payoff

Where 100 days puts you

Fat lost in 100 days

— kg

if you actually hit these numbers

—→—

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FROM FOOD

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FROM STEPS

These are starting points, not gospel. Run them for 2–3 weeks and watch the scale and the mirror. If nothing moves, the numbers get adjusted — that's what a coach is actually for. If you've got a medical condition or you're on medication, check with your doctor before running a deficit.

The numbers were the easy part.

Doing it for 100 days straight is where everyone falls off. That's the bit I handle.

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HENRIFIT — BUILT TO BE SEEN