Develop Goals: Set specific short-term (e.g., lose 5% body weight in 3 months), medium-term (improve cardiovascular fitness in 6 months), and long-term goals (maintain a healthy weight and lifestyle after a year).

Measure and Monitor Progress: Agree on a strategy involving regular body composition tests, fitness assessments, and check-ins to monitor Alex’s progress.

Design Long-Term Plan: Create a macrocycle plan for the year with at least three mesocycles, each focusing on different aspects of Alex’s goals (e.g., weight loss, muscle building, endurance training).

Breakdown into Meso and Microcycles: Each mesocycle would have specific microcycles (weekly plans) designed to progressively build towards Alex’s goals, with adjustments based on his progress.

Justification of Programming Stages: Use current fitness and nutrition research to justify how each stage and type of training contributes to achieving Alex’s specific goals.

Discuss and Agree on Plan: Ensure Alex understands and consents to the periodized plan, emphasizing the importance of adherence for effective results.