28/10/2026
POV: you’re on week 23 of the 8 week fat loss phase.
I wouldn’t recommend dragging these out over periods longer than 10-12 weeks.
Especially not without any planned diet breaks or refeeds throughout.
Three key signs you have dragged it out too long…
1. Strength is starting to decrease from pre fat loss baseline.
2. Adherence is getting flakey, you’re resorting to calorie banking or extra steps every week to maintain your deficit.
3. Your body composition has stopped changing for 3+ consecutive weeks.
Plan your fat loss attempts in blocks… know how long you’re in and hitting targets, followed by planned breaks that increase adherence.
When the time comes to exit, consolidate what you gained and get back to working a reverse diet to rebuild calories at your new body composition.
If you need help planning, tracking and adhering to a plan… it’s time to hire a professional.
Comment or DM ‘phase’ for more info on how my coaching programme works!
