Where do you want to end up?
Pick freely — this is your destination and it’s yours to choose. The correct first phase to get there is a different question, and it’s decided by your data. You’ll see the reasoning, and you can argue with it.
Gain muscle
Build size and strength over time
Lose fat
Drop fat while keeping the muscle you have
Body recomposition
Both directions, slowly and carefully
YOUR TRAINING EXPERIENCE the coach recommends — Pro is earned, not picked
Pro means more training years than Advanced — it’s an experience level, not a paid tier, and everyone pays the same. The coach assigns it from your training history; wanting the hardest plan isn’t the same as being ready for it. Disagree? Tell the coach below — that’s a claim it can test.