Neutron: 1. Start with a weight‑and‑measure baseline: body weight, body fat %, bench max. 2. Set a weekly target: 1.25% weight loss each week. That’s about 0.15 kg per week if you’re 80 kg. 3. Calorie deficit: 500 kcal/day, track intake with an app, focus on protein 2.2 g/kg, carbs 2.5 g/kg, fats 0.8 g/kg. 4. Bench program: 4 days a week, split between heavy and volume. – Day A: 5 × 5 @ 80% of max, then 2 × 8 @ 70%. – Day B: 4 × 6 @ 78% + 2 × 10 @ 68%. – Day C: 5 × 3 @ 85% + 2 × 5 @ 75%. – Day D: 4 × 4 @ 82% + 2 × 12 @ 65%. 5. Progression: every 2 weeks bump the heavy sets by 2.5 kg, keep the volume the same. 6. Cardio: 3 sessions of 20 min HIIT or 30 min steady‑state, track heart‑rate zones. 7. Rest: 2–3 days of active recovery, sleep 7–8 hrs, hydrate 3 L/day. 8. Data sheet: log weight, bench reps, RPE, meal calories, cardio minutes. Review weekly, adjust deficit or load if plateauing. Precision is like firing an energy weapon: aim, hit, then adjust the scope. Stick to the numbers, tweak when you see the data. You’ll cut weight, pump muscle, and double that bench in 12 weeks.