The framework behind the coaching
Lose the fat without being hungry for three months.
The sustainable version: no drastic hunger, no foods removed, and you keep the muscle instead of losing it alongside.
Most fat loss attempts work for a fortnight and then collapse, and they collapse for the same two reasons every time.
The first is hunger. A deficit aggressive enough to show results fast is a deficit you can't hold through a normal week with a job and a family in it.
The second is that people lose weight rather than fat. They come out the other side lighter, softer and weaker than when they went in, which isn't what anybody actually wanted.
Why I couldn't just let it go
- You want to lose a meaningful amount, not three pounds
- You've done the crash version before and put it back on
- You want to keep the strength and muscle you already have
- You need it to survive a real week, not a perfect one
This is the framework I used with coaching clients, which is where it was tested: medium term, several weeks to months, sustainable the whole way.
You get your own calorie and macro targets rather than a generic number, worked out from your weight, body fat and how active you actually are. Then the training that keeps the muscle on while the fat comes off.
Here's some of what you'll learn
- How to set calorie and macro targets that fit you specifically
- How to actually track them without it taking over your life
- Why you can keep your favourite food in and still lose fat
- How to train so you keep the muscle rather than shedding it
- What to do when the scale stops, and when to do nothing
- How to eat out, travel and have a weekend without derailing
- How to hold the result once you've it
This is what you're getting
- 33 lessons across 4 sections, with 30 videos
- A quick start section so you can begin the same day
- 19 lessons on driving fat loss with nutrition
- 9 lessons on training for fat loss while building muscle
- The gym based and home training programmes
- High protein recipe cards and simple quick meals
- Exercise instruction videos
- 33 lessons across 4 sections
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Why not just eat less
Because that's the advice everyone has already tried, and the reason it keeps failing isn't willpower.
A deficit you can't sustain isn't a plan, it's a sprint with a predictable end. The useful question isn't how fast you can lose it, it's how much you can lose while still eating in a way that survives a Tuesday with a late meeting on it.
Being straight with you. This is medium term. You're looking at several weeks to months before the change is obvious. If you want a result by the weekend, nothing here will give you one.
The part that's not in a programme
The reason most men never get lean isn't effort. It's that tracking food is a miserable job that collapses after a fortnight.
CalorieBot is the fix. Photograph the plate and it's logged, with your macros, in about two seconds. No weighing, no hunting through a database. It also estimates body fat from a photo, tracks your weight trend and steps, and adjusts your macros off your own data rather than a formula.
It comes with the Fit Legacy community, so you also get every training programme I've written, the weekly challenges, a room of men doing the same thing, and me answering questions in there.
14 day free trial, cancel any time.