The Sculpt90 System

The Fat Loss Blueprint

Important
  • Read it from top to bottom, in order. Don't rush it.
  • Skipping sections will make the system harder to understand.

If you follow it properly,
you'll know exactly what to do and why it works.

sculpt90.com

IT IS IMPOSSIBLE

to lose FAT

without a calorie deficit.

A calorie deficit happens when your body burns more calories than it consumes.

THE FORMULA

CALORIES OUT greater than CALORIES IN = FAT LOSS

To be in a deficit, you need to control two things:

HOW YOU CONTROL “CALORIES IN”

your NUTRITION APPROACH:

VERY IMPORTANT

The calculator at the bottom of the page will give you two personalized numbers:

1) DAILY CALORIES

2) PROTEIN TARGET

Your top priority is to follow these numbers consistently.


If you ignore these numbers, your nutrition fails entirely.

Consistency in these FOUR areas is what drives results.

FOLLOW THESE FOUR NUTRITION RULES

1) BE CONSISTENT WITH YOUR RECOMMENDED DAILY CALORIES (TOP PRIORITY)

This number is non-negotiable. you can:

  • train hard
  • eat healthy
  • stay active

…but if you exceed your DAILY CALORIES, fat loss will not happen.

02 FOLLOW YOUR RECOMMENDED PROTEIN INTAKE.

Without enough protein, you lose muscle.

Less muscle = slower metabolism = weight regain.

03 PRIORITIZE HIGH VOLUME LOW CALORIE FOODS

These foods fill your stomach while adding very few calories.

You stay full and satisfied without overshooting your daily calories target.

04 AVOID low volume calorie dense foods and drinks.

These foods are small BUT they add so many calories while keeping you hungry.

HOW YOU CONTROL "CALORIES OUT"

PHYSICAL ACTIVITIES APPROACH

do this two things and results will follow

01 follow your training pROGRAM (TOP PRIORITY)

Sculpt90 combines STRENGTH TRAINING AND CARDIO TO MAXIMIZE CALORIE BURN.

  • Strength training builds muscle. Muscle burns calories at rest — while you sleep, sit, and do nothing. More muscle = a higher metabolism.

  • Cardio maximizes calorie burn during the workout.

02 stay active throughout the day.

Small, continuous movements add up to a massive 20% of your daily calorie burn.

FOCUS ON:

  • More steps.
  • More time on your feet.
  • More movement outside the gym.
  • Less sitting.

FINAL OVERVIEW

The fat loss formula is simple:

  • Control what goes in

    FOLLOW THE FOUR RULES FOR NUTRITION

  • Increase what goes out

    FOLLOW THE TWO RULES FOR PHYSICAL ACTIVITY

STAY CONSISTENT

Fat loss is not random. It follows rules.

And if you follow those rules, the outcome is predictable.

uSE THIS IMAGE FOR REFERENCE ON THE CALCULATOR BELOW

MAP OUT YOUR FAT LOSS TIMELINE WITH THE CALCULATOR BELOW

Your projection is only as accurate as your inputs.

Enter your information as accurately as possible.