Stage 1: Bodyweight
Purpose
Section titled “Purpose”Stage 1 addresses body composition targets — getting to the right body fat percentage before progressing to other protocol stages, or gaining weight when underweight.
When to Cut (Lose Fat)
Section titled “When to Cut (Lose Fat)”You should prioritize fat loss if:
- Body fat percentage is above your target range
- You are transitioning from a bulk or maintenance phase
- Health markers indicate excess adiposity
See PSMF for the most aggressive evidence-based fat loss protocol.
When to Gain (Increase Weight)
Section titled “When to Gain (Increase Weight)”You should prioritize weight gain if:
- Body fat percentage is below sustainable levels
- You are underweight or recovering from illness
- Lean mass is insufficient for your goals
See Gaining Weight for structured approaches to weight gain.
Target Body Fat Ranges
Section titled “Target Body Fat Ranges”| Category | Men | Women |
|---|---|---|
| Essential fat | 2–5% | 10–13% |
| Athletic | 6–13% | 14–20% |
| Fitness | 14–17% | 21–24% |
| Acceptable | 18–24% | 25–31% |