Body Transformation for Men and Women

The 3P Framework for Fat Loss & Muscle Gain

In this article I’m going to share 3 pillars for body transformation.  A body transformation is a dramatic change in physical composition usually involving significant fat loss and/or muscle gain.  These three pillars, or the 3 P’s, are fundamental to support a successful body transformation:

  1. Personalized
  2. Progressive
  3. Phases
body transformation


Everybody is different. Well duh, right? But I mean literally every body is different.

Therefore, every body transformation should be different as well. While it’s true that the biological processes which govern fat loss and muscle gain are generally constant. There are variables such as your genetics, environment, metabolic state, and many others which play a big role.

This variation means that your body transformation plan needs to be personalized in order to be as effective as possible.

The most important aspect of body transformation is a nutrition plan. Nutrition can be personalized based on your body size, composition, body type, age, gender, and activity level.

These factors determine your base metabolic rate, which can then be used to figure out exactly how many calories you need to consume to lose weight or gain weight.

A calorie target is a good starting point for a body transformation plan.  However, it’s a moving target!


Body transformation is not as simple as calories in vs. calories out. Have you ever wondered why you hit plateaus in your weight loss or weight gain diets? It’s because your body adapts to the amount of energy (calories) supplied!

As an example, let’s assume you’re trying to lose weight. You’ve done your homework and figured out that you burn 2,500 calories per day.

So you drop your calorie intake to 2,200 calories and, presto, you lose weight. But after a few weeks of following the diet, weight loss stops.

The reason is that your body has adapted to the lower energy supply by lowering your metabolism so that you burn fewer calories. What the heck?! Why would your body do that to you?

Well, it’s a natural response to what the body perceives as “lean times”.  Or periods where food is scarce and it needs to conserve energy.

But all is not lost. A good way to avoid these sticking points is to progressively increase or decrease calories.

Progression is the process of moving gradually toward an overall goal. A progressive body transformation plan is one that steadily ramps the calorie target up or down according to the goal.

Small incremental changes result in continuous progress and less shock to the metabolic system.


Finally, a body transformation plan should occur in phases. Another P word for this concept is periodization. It’s defined as cycling between different aspects of nutrition and training in order to achieve greater results.

With regards to body transformations, these phases will alternate between periods of increasing and decreasing calories.

Change is vital to progress. And the phased approach is cyclical like all natural processes.

Periods of calorie surplus increase lean mass and keep your metabolism high, making it easier to burn fat. While periods of calorie deficit shed excess body fat and keep your body sensitive to hormones like insulin.

The length of each phase can vary depending on your current state and your final goal. But it’s advisable to stick with any one phase for at least 8 weeks to see the benefits. And I find phases longer than 4-5 months to be counterproductive.

3 Month Body Transformation Plan

Nutritioneering offers body transformation meal plans for fat loss and muscle gain. Each meal plan is personalized to your body and uses progressive weekly calorie targets.

The 3 month duration is perfect for completing your first fat loss or muscle gain phase. And there are options to add workouts to help you reach your goals even faster.

Click here to learn more or click the button below to start personalizing your plan now!

Start Personalizing Your Plan!

Share with your community and get the conversation started!