Definition phase: training plan & nutrition for visible muscles
The crowd is there, now should we see it too? The definition phase is not rocket science, but it is constantly approached incorrectly: too big a deficit, suddenly only light weights with lots of repetitions, plus cardio until you drop. The result is then less muscle instead of less fat. Here is the schedule that works.
The 4 rules of the definition phase
- Moderate calorie deficit: 300-500 kcal while maintaining. This equates to about 0.3-0.5% body weight loss per week – slow enough to maintain muscle.
- High protein: 2.0-2.4 g per kilogram of body weight. In a deficit, protein is your insurance - protein helps maintain muscle mass.
- Continue training hard: The weights that built the muscle also maintain it. Don't switch to "easy and lots of repetitions" - that just signals to the body that the strength is no longer needed.
- Everyday exercise instead of a cardio marathon: 8,000-10,000 steps daily plus 1-2 easy cardio sessions are enough. Cardio is the fine-tuning, the deficit is the kitchen.
The example week
| Tag | Program |
|---|---|
| Monday | Full body heavy (plan below) |
| Tuesday | 30-40 minutes of easy cardio (bike, cross trainer, brisk walking) |
| Wednesday | Free – collect steps |
| Thursday | Full body heavy (plan below) |
| Friday | Optional: 20 min intervals or easy cardio |
| Saturday | Full body moderate (same exercises, ~80% of weights, 1 set less) |
| Sunday | Free |
The training plan: full body, heavy
| Exercise | Sentences | Repetitions | Break |
|---|---|---|---|
| Squat | 3 | 5-6 | 3 Min |
| Bench Press | 3 | 5-6 | 3 Mins |
| Barbell Row | 3 | 6-8 | 2-3 Mins |
| Romanian Deadlift | 2 | 6-8 | 2-3 Mins |
| Lateral raises | 2 | 12-15 | 60 sec |
| Bicep Curls | 2 | 10-12 | 60 sec |
| Cable Crunch | 2 | 10-15 | 60 sec |
The volume is deliberately around 20% less than a build-up phase: In a deficit, regeneration is scarcer, so you apply fewer but more severe stimuli. The goal is to maintain the weights throughout the entire diet - every working weight maintained is a battle won.
Nutrition: Where the definition really comes into being
Roughly calculate your intake (body weight in kg × 31-33 kcal for 3 training sessions), subtract 300-500 kcal and generously distribute protein: lean meat, fish, low-fat quark, skyr, tofu, legumes. A shake after training makes the protein balance plannable, and creatine also remains useful in the diet - it increases physical performance during speed training (from 3 g daily), i.e. exactly for your heavy sets.
Matching savings set
Definition phase set: ESN Designer + MST ArgiZinc + Body Attack
Protein powder plus creatine and micronutrients - compiled for the diet phase.
To the definition set →The biggest enemy in a deficit is not hunger, but boredom: water, cottage cheese, chicken, repeat. Low-calorie flavor powders and clear protein drinks are the easiest weapon against this - sweet taste without breaking the bank.
Flavor without the calorie burden
Diet duo: More Nutrition 2 calories + MaxiNutrition MaxClear 100%
Low-calorie flavor powder plus clear protein – for sweet cravings in deficit.
To the diet duo →For cardio days: Many people like a low-calorie L-carnitine drink as a companion for the session - refreshing and without a sugar bomb. The work still makes up the deficit.
Companion for cardio days
Cardio duo: Nutrend Activity L-Carnitine Drink + Olimp R-Weiler Shot
L-carnitine drink and training shot - the popular classic for cardio units.
To the cardio duo →The 3 most common errors
- Starting too aggressively: A 1,000 kcal deficit feels heroic for two weeks - then come cravings, loss of strength and the yo-yo. Patience wins.
- Let the protein slide: On stressful days, the protein is the first thing to fall away. Exactly then: Shake, Skyr, bars – the main thing is that the quantity is there.
- Don't define an end: Plan 8-12 weeks, then 2 weeks on maintenance calories. Anyone who “just looks” diets forever and still can’t finish.
Frequently asked questions
How much should I lose per week?
0.3-0.5% of your body weight - for 80kg that's around 250-400g per week. Weigh yourself daily and compare weekly averages, not individual values.
The weight is stagnating - what to do?
First wait two weeks (water retention is deceptive), then increase steps by 2,000 or cut out 100-150 kcal. Never both at the same time.
Can I build muscle in the definition phase?
As a beginner or after a long break: yes, both are possible at the same time. As an advanced user: Focus on preservation - this will be built up in the next phase, for example with the 3-way split.
By the way: You can find all of our savings sets collected in the Starter sets and Professional sets. If you want peace of mind, stock up: as a 30-day , 90-day or annual supply.
More free training plans
- Full body training plan for beginners (3 times per week in the studio)
- Push pull legs: 3-way split for advanced users
- Training plan for at home - 4 weeks without equipment
- CrossFit for Beginners: 4-Week Plan with WODs
- Hybrid training: strength + endurance in one plan
Note: This training plan does not replace medical advice. If you have health problems, have taken a long break or are unsure, please consult your doctor beforehand. Stop an exercise if you feel pain. Dietary supplements are not a substitute for a balanced, varied diet and a healthy lifestyle.