ESTEFANI

4 Weeks. 4 Phases. Real Results.

This is not a generic meal plan. This is a wave-cut protocol built around YOUR body, YOUR schedule, and the foods you actually eat, including homemade Mexican food.

The plan cycles through four phases: an aggressive reset (Week 1), a moderate groove (Week 2), an intensified push (Week 3), and a controlled recovery (Week 4). This approach prevents your metabolism from adapting, keeps your energy up for training, and makes the whole thing sustainable.

After 4 weeks, we reassess with photos, measurements, and weight. Then we build the next cycle based on how your body responded.

Each week tells you exactly what to eat, how much, and the calorie and macro targets. Eat the same meals every day for the entire week. When the next week starts, switch to that week's meals. Follow it and trust the process.

Reading your macros: P = Protein, C = Carbs, F = Fat. All numbers are in grams. You will need a kitchen food scale (around $10 on Amazon) for measuring protein portions in ounces.

Hard Cut. Build Momentum.

Week 1 is aggressive on purpose. You will drop water weight from cleaning up your diet, plus real fat. Expect the scale to move 2-4 lbs. No alcohol. No late night deviations. Strict adherence. Prove to yourself you can do it.

Find Your Rhythm.

Week 2 eases up. You earned it. Calories come up to 1,600, mostly through extra carbs. You can have 1-2 drinks this week (budgeted). One flexible Mexican meal on the weekend using the playbook below. This week is about finding a pace you can sustain.

Finish Strong.

Week 3 is the hardest week. Calories drop to 1,350. This is where the real fat loss happens. Add a 20-minute walk on your rest day or after training. Tighten up any areas that slipped in Week 2. One week. All in.

After Week 3: You transition into Week 4 (Recovery). This is where you find your sustainable pace before we reassess and build the next cycle.

Find Your Sustainable Pace.

Week 4 brings calories back up to 1,500. This is a steady 500-calorie deficit, exactly 1 lb per week pace. The first 3 weeks built your discipline and showed what is possible. Week 4 proves you can do this long-term. This is closer to what your everyday eating will look like between cycles.

After Week 4: Reassess. Weigh in, measurements, photos. We build the next 4-week cycle based on how your body responded. If you hit your targets, we keep pushing. If something needs adjusting, we adjust.

Bored of a Meal? Swap It.

These are drop-in replacements. Same calorie range, same macro balance. Pick one when you need variety. Everything else on your plan stays the same.

Breakfast Swaps

Use these in place of any breakfast across the 4 weeks. Match the calorie target for that week.

Snack Swaps

Use in place of any mid-morning snack.

Lunch Protein Swaps

Same bowl, same veggies, same rice. Just swap the protein. Use the same oz listed in your plan.

Shake & Smoothie Swaps

Use in place of any post-workout shake or smoothie.

Dinner Protein Swaps

Same plate setup, same veggies, same salad. Just swap the protein. Use the same oz listed in your plan.

Eat Mexican, Stay on Track.

Mexican food is not the enemy. It is part of your culture and your family. The goal is not to eliminate it. The goal is to eat it smart. Here is how.

When You Can Use This Playbook

The Plate Method

At every family dinner, build your plate using this ratio:

Free foods: Pico de gallo, fresh salsa, lime, cilantro, jalapenos, radish, cabbage, hot sauce (Valentina, Tapatio, Cholula). Load up on these. They are nearly zero calories and add all the flavor.

Smart Swaps

Family Recipes That Fit the Plan

Use these on your scheduled Mexican meal nights: Week 2 and Week 4 weekends, or pozole in Week 3. Cook for the whole family. You eat the same food, just measured portions.

Weekend Mexican Meal Strategy

When you have a family Mexican dinner on the weekend: Eat lighter earlier in the day. Keep breakfast and lunch lean and high-protein (eggs, Greek yogurt, chicken salad). Bank your carbs and fats for dinner. This lets you eat a real family meal (measured portions, using the plate method) without blowing your weekly targets.

What Goes in the Cup Matters.

Coffee

You can keep your coffee. But audit what goes in it. Hidden calories from creamer and sugar add up fast.

The rule: Black or with a splash of unsweetened almond milk. If you need sweetness, use a zero-calorie sweetener or a tiny bit of sugar-free creamer. Cap at 50 calories from coffee per day. Two cups of coffee with flavored creamer and sugar can silently cost you 200+ calories.

Alcohol

Not eliminated, but budgeted. Here is your drink menu.

Water

You are already at 8+ cups. Good. Your target is half your body weight in ounces: 77 oz minimum (about 10 cups). On training days, aim for 90-100 oz. Drink a full glass before every meal. It helps with fullness.

Why the Evening Snack Exists.

Your late night chips and cookies are not a willpower problem. They are a planning problem. You eat them because nothing else is available at 10 PM and your brain wants a reward after a long day.

The fix: a planned, structured snack built INTO your calorie target. It is already counted. It is your dessert. If you eat it, you do not need chips.

The cottage cheese + berries + cinnamon combo works because cottage cheese is casein protein (slow-digesting), which keeps you full through the night and supports muscle recovery while you sleep.

Swap Options

Rotate these when you want variety. All under 150 calories.

Tap to Check Off.

Covers all 4 weeks. Buy weekly, not all at once (produce stays fresh).

What to Keep. What to Know.

Non-Negotiables.

Answer These Every Week.

Send your answers to Coach Cristian at the end of each week. This is how we adjust your plan.