YaoMoves — Your Body Recomp Starting Point

free body recomp framework

Your personal starting point. In 2 minutes.

Not a generic plan. Your protein target, your realistic goal, and a 4-week progressive workout framework built around your actual schedule.

Daily protein target

Realistic recomp goal

4-week progressive plan

Step 1 of 4

Let’s start with you.

Your stats help calculate a protein target and realistic goal that’s actually achievable for your body.

Current Weight (lbs)

Height

Age

Biological Sex

Used only for BMR calculation accuracy. Nothing else.

Current Activity Level

Please fill in all fields to continue.

How do you train?

This shapes your weekly split. Be honest — we build around your real life, not your ideal one.

Where are you starting from?

Carrying extra fat to lose

Fat loss is my main priority right now

Want to lose some fat and build muscle at the same time

Shift body composition gradually — less fat, more muscle

Fairly lean, want to recomp slowly

Not carrying much extra fat — want to build muscle without gaining weight

Want to build muscle and am okay gaining some weight

Prioritise muscle gain, comfortable eating above maintenance

Not sure — let the tool decide

I’ll let my stats guide the recommendation

How many days per week can you train?

3 days

Full body each session

4 days

Upper / lower split

5 days

Upper / lower + conditioning

Your training experience

Beginner

Under 1 year consistent training

Intermediate

1–3 years, familiar with compounds

Advanced

3+ years, tracks progression

Please select both options to continue.

What’s your gym situation?

Your workout plan will be built around what you actually have access to. No equipment-shaming here.

🏋️

Full gym

Barbell, squat rack, cables, machines — traditional commercial gym (GoodLife, LA Fitness, etc.)

🏢

Condo / Hotel gym

Dumbbells, cables, some machines — no barbell or squat rack

🏠

Home setup

Dumbbells and/or resistance bands, bodyweight

Please select your gym access to continue.

Where do I send your framework?

Your personalized plan generates instantly on the next screen. Drop your email and I’ll send a copy you can save.

You’re getting your daily protein target, a realistic recomp goal, and a 4-week progressive workout plan — all calculated from your numbers. No guessing. No generic plans.

First Name

Email Address

No spam, ever. Unsubscribe anytime. Results appear immediately.

Please enter your name and a valid email address.

Here’s your starting point.
Now we build.

These numbers are calibrated to your stats and your schedule. Save this page — come back to it when you need a reset.

Daily Protein Target

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grams / day
your non-negotiable

Recomp Calorie Target

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kcal / day

Weekly Sessions

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days/week · 30–45 min

Your Nutrition Starting Point

evidence-based

Daily protein target—

Protein per meal (3 meals)—

Estimated maintenance calories (TDEE)—

Recomp calorie target—

Your Intensity Target

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How hard should each set feel?

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Your 4-Week Progressive Plan

add sets, not complexity

Rest 90–120 seconds between sets for all strength work. Compounds first, accessories after. Same movement pattern every week — only the volume changes.

Your Weekly Training Split

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Starter Movement Framework

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Pick 2–3 movements per session from each relevant category. You don’t need to do all of them — this is your menu, not a checklist.

Lower Body — Posterior Chain (Hinge / Glutes)

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Lower Body — Anterior Chain (Squat / Quads)

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Upper Body — Pull (Back / Biceps)

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Upper Body — Press (Chest / Shoulders / Triceps)

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Conditioning Options

20% of your sessions — pick one per day

Both options are pre-matched to your level. Pick whichever fits your equipment or energy that day — either one gets the job done.

Option A

🫀

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Your protocol

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Option B

⚡

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Your protocol

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What to actually expect in 12 weeks

💪

Your strength numbers will go up. That’s the signal that it’s working — not the scale.

👖

Clothes will start fitting differently before you see scale changes. Body recomp shifts composition, not always weight.

📉

The scale may stay flat or fluctuate ±3 lbs. This is normal and doesn’t mean it’s not working.

⚡

Energy and sleep quality often improve within weeks 2–4 when protein and training are consistent.

📸

Take progress photos at week 1 and week 6. The mirror tells you more than the scale.

what’s next

Ready for the full program?

This framework is your foundation. The full YaoMoves program gives you the progressive week-by-week plan, exercise videos, and the exact structure that makes consistency actually happen for working moms.

no pressure. your framework works on its own. this is just the next level.