Lifestyle Physique — 100-Day Game Plan
The Lifestyler Code
I train to get strong. I eat to fuel, and feel my best. I let the data make decisions, not feelings. I play the long game. This journey is for life. Not an 8 week challenge. I live fully while I do this. My lifestyle is enhanced. Never on hold. I am not waiting to become her. I already am her, and I live as her today. Being fit, lean, strong and confident is who I am. It is what I do.
Lifestyle Physique

Welcome to your 100-Day Game Plan dashboard. 👋

This is the companion tool to the How To Recomp Workshop. It’s where your personal plan lives — your numbers, your program, your goal — all in one place.

Here’s how it works.

  • Watch each module in the workshop
  • When Euan says “set this up now” — open the dashboard and complete that section
  • By the end of the workshop, your full personalised plan will be built and ready to use

It takes about 5 minutes to set up. Everything here is specific to you — your body, your starting point, your goal.

If you’re coming back after already watching — just work through the setup now. It’s quick. 🤓

Let’s find your starting point.
Select your unit preference, then enter three quick measurements.
Metric (kg / cm)
Imperial (lbs / ft)

How to measure: Wrap a tape measure around the narrowest part of your wrist, just below the wrist bone.

Why do we ask for this? Wrist circumference is the most reliable proxy for skeletal frame size, as it’s unaffected by body fat or muscle. Your frame determines how much lean mass your body is naturally built to carry, which sets the upper and lower bounds of your predicted Lifestyler Lean Zone — the weight range where you’ll likely look and feel your best year-round.

Don’t have a tape measure on hand? Simply use your build as a guide: if you have narrow shoulders, small hands, and a delicate bone structure, choose Small. If you have broader shoulders, larger hands, or a more solid frame, choose Large.

Right on the border? Go with Small. The lean zone will be slightly more conservative, which is easier to reach and maintain.

Now let’s assess your strength.
At Lifestyle Physique, we believe strength is the #1 indicator of body composition. By calculating height × bodyweight × current strength levels of key lifts you get an accurate prediction of your current body type, and the best game plan for the next 100 days.
The Chin-Up Test
How many clean, full range chin-ups can you do? Palms facing you, full hang at the bottom between each rep.
L0
I can’t do one yet
This is where most people start — it’s fine
L1
1–2 reps
Clean reps, no swinging, full range
L2
3–5 reps
Clean reps, no swinging, full range
L3
5+ weighted reps
5 reps with bodyweight + 5kg / 10lbs added
The 15 Rep Goblet Squat Test
Select the weight you are confident you could squat for 15 clean, full range, paused repetitions.
L0
Below 50% of bodyweight × 15
e.g. 20kg DB × 15 reps @ 60kg bodyweight
L1
50%+ of bodyweight × 15
e.g. 30kg DB × 15 reps @ 60kg bodyweight
L2
65%+ of bodyweight × 15
e.g. 40kg DB × 15 reps @ 60kg bodyweight
L3
75%+ of bodyweight × 15
e.g. 45kg DB × 15 reps @ 60kg bodyweight
Finally — let’s set your 100-day goal.
But not the way you’ve been taught to set goals before.
The problem with standard goal setting
Standard goal
“I want to lose 10kg and tone up.”
Experience goal
“It’s October 5th. I’m in Bali. I am walking on the beach in a red bikini, my body is lean and strong, and I feel the most confident I have ever felt in my body.”
Standard goals fail because they live in your conscious mind — the part that tracks numbers and checks boxes. They feel important but they don’t move you.
Experience goals work because they speak to your subconscious — the part that actually drives behaviour day to day. When you can close your eyes and feel the goal, your brain starts making decisions to move toward it automatically.
The research on mental imagery and goal achievement is clear: the more vivid and specific the vision, the more powerful the pull. A date. A place. A feeling. A version of yourself you can already see. That is what we’re setting today.
Write your experience goal
1
The moment
A specific date and place. Make it real.
e.g. “It’s my birthday in January. I’m at Noosa Main Beach with my family.”
2
The outcome
What you have achieved. How you feel. Be specific.
e.g. “I have lost 8kg and I feel the strongest I have ever felt. I’m wearing a bikini with genuine confidence for the first time.”
3
The identity
Who you are. Not who you want to be — who you already are becoming.
e.g. “I am the type of woman who shows up for herself consistently. Who makes decisions based on data, not feelings. Who is fit, lean and strong year-round.”
Your vision anchor
Upload a photo that represents this moment. The place, the version of you, the feeling. You’ll see it every time you open the Identity tab.
Tap to choose photo
JPG or PNG · optional but powerful