The 12-Month Fat Loss and Muscle Gain Blueprint for Your Best Physique in 2025 | Ep 260

Download my free Precision Fat Loss Guide with the 6 core fat loss strategies customized for your experience, goals, and lifestyle (or go to witsandweights.com/free ) — Stuck in a bulking and cutting loop without lasting results? Ready to map out 2025 for sustainable gains and fat loss? Want a proven plan to build your dream physique? Philip ( @witsandweights ) delivers a powerful end-of-year gift: a complete periodization blueprint designed to help you build muscle, lose fat, and achieve sustainable fitness success. He shares the five transformative phases of the yearlong plan, from building foundational habits in body recomp to strategically timed fat loss, anabolic muscle building, and more. Learn how to align your nutrition, training, and lifestyle with each phase to create a roadmap for lifelong progress. Whether your goal is to get lean, pack on serious muscle, or overhaul your physique, this provides the step-by-step plan to crush your goals in 2025. Today, you’ll learn all about: 03:31 Phase 1: Body recomp and the power of building systems 06:11 The role of tracking 09:28 Phase 2: Precision fat loss strategies for sustainable progress 16:58 Phase 3: Beach-ready maintenance for recovery and celebration 20:58 Phase 4: Six months of anabolic muscle building for transformative gains 28:32 Phase 5: Mini cut for the finishing touch on your dream physique 35:49 The principles for success 40:15 Outro Episode resources: Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism! Watch this video on setting up MacroFactor for your initial recomp (maintenance) phase Download Boostcamp to access 70+ evidence-based workouts Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram