Pre-Wedding Fitness
12–16 week body recomposition for wedding day confidence
Training Protocol
Phase 1 (weeks 1–4): build routine, full-body 3x/week. Phase 2 (weeks 5–8): push volume, 4x/week upper/lower split. Phase 3 (weeks 9–12): peak week — slight dehydration + carb cycling for definition. Posture work (standing tall in photos matters as much as body composition).
Nutrition Strategy
Moderate deficit (300–500 kcal). High protein (2g/kg). Clean carb cycling in final 2 weeks. Adequate water until peak week. No crash diets — they cause skin dullness, hair thinning, and irritability (not what you want before a wedding).
The Key Insight
Start 12–16 weeks before the date. 4 weeks is not enough for real change. The plan is about confidence on one specific day — not lifelong transformation (that comes after).
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