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.

Your One Swap Per Meal.

One alternative per meal. That is it. Same calories, same portion logic. Use these when you need a change, then go back to the plan.

No mixing and matching. Pick ONE swap when you need it, then go back to the plan the next day.

Eat Mexican, Stay on Track.

Your plan already has Mexican-style meals built in. This section tells you exactly what to do on family dinner nights when the whole house is eating together.

Family Dinner Nights

Here is exactly what you eat each week when cooking for the family. No guessing.

The rule for family nights: Eat lighter earlier in the day. Keep breakfast and snack lean and high-protein. Bank your carbs and fats for dinner. This lets you eat the same food as your family with measured portions.

Smart Swaps

When cooking for the family, always use the smarter version:

Free foods: Pico de gallo, fresh salsa, lime, cilantro, jalapenos, radish, cabbage, hot sauce (Valentina, Tapatio, Cholula). Load up on these. Nearly zero calories.

What Goes in the Cup Matters.

Coffee: Your Two Options

That is it. No creamer. No sugar. No flavored anything. If you need sweetness, add a zero-calorie sweetener (Stevia or Splenda). Two cups per day max. Your collagen peptides can go in your morning coffee.

Alcohol: Exact Instructions Per Week

If you drink, eat lighter at lunch that day. That is how you budget it. No exceptions.

Water

77 oz minimum (about 10 cups). Training days: 90-100 oz. Drink a full glass before every meal. It helps with fullness and you are already good at this.

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.