Hey, Ammir here.

If you just landed in BodyBuilding LAB, start with this. It is a 3-day full-body plan you can run this week, plus a simple way to set calories and macros. No bro-science. No guessing.

Your macros in 10 minutes

1. Maintenance calories ≈ bodyweight in pounds × 15. (Kg only? Multiply kg × 33.)

2. Fat loss: subtract 400. Muscle gain: add 200 to 300.

3. Protein: about 1 g per pound of bodyweight (or 2.2 g per kg).

4. Fat: about 0.3 g per pound.

5. Carbs fill whatever calories are left.

Example, 180 lb, fat loss:

• Calories: 180 × 15 = 2,700, minus 400 = 2,300

• Protein: 180 g

• Fat: 54 g

• Carbs: about 273 g

Eat this way for 10 to 14 days. If the scale is not moving and you are actually hitting the numbers, adjust by 100 to 200 calories. Do not crash diet.

The 3-day plan

Train 3 days this week. Walk on the days in between. Leave 1 to 2 reps in the tank. Rest 90 to 150 seconds on the big lifts. If you hit the top of the rep range with clean form, add a little weight next time.

Day 1

• Squat 3×8

• Bench press or push-ups 3×8–12

• Chest-supported or barbell row 3×10

• Romanian deadlift 3×10

• Plank 3×30–45 sec

Day 2 (or Day 4)

• Deadlift or hip hinge 3×6–8

• Overhead press 3×8

• Lat pulldown or pull-ups 3×8–12

• Walking lunges 3×10 per leg

• Face pulls 3×15

Day 3 (or Day 5)

• Goblet or front squat 3×10

• Incline press 3×10

• Row variation 3×10

• Hip thrust 3×12

• Farmer carry 3×40 meters (or 30 to 40 seconds)

No gym? Swap squat to goblet or split squat, press to push-ups, row to a backpack row or band row, hinge to single-leg RDL.

This week, only 3 jobs

1. Complete all 3 sessions.

2. Hit protein every day.

3. Walk. Aim for 8,000 steps if you can.

Coaching here is education and training, not medical care. If you have an injury or a health condition, get that checked before you push hard.

When you want the full system, grab the Fat Loss Blueprint for the 12-week cut, calories, and how to keep your muscle. If you want everything in one place (fat loss, muscle, macros, meals, gym and home programs, supplements, plus the Start Here guide), get the Complete Bundle.

Drop your goal and what equipment you have below. I will point you to the next step.