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.
For years I read other men's weigh in data every Sunday night. Five hundred of them lost at least twenty pounds while I was doing it.
What stayed with me wasn't the ones who lost it fastest. It was how reliably the fast ones put it back on, and how little that had to do with willpower.
A deficit sharp enough to show results in three weeks is a deficit you can't hold through a normal week with a job and a family in it. So it holds, and holds, and then one bad fortnight takes the lot back.
The men who kept it off all had the same unexciting thing in common. They lost it slower than they wanted to, and they knew what to change each week instead of guessing.
weeks, with a decision every Sunday instead of a guess. Most people have never had one.
What you're actually after
- 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
Fat loss isn't complicated. Staying with it for twelve weeks is.
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.
Read this bit before you buy
This is for you if
- You've lost it before and put it back on
- You can do a week of it and then a Friday undoes you
- You want to keep the muscle rather than just get smaller
- You would rather be told when to change something than guess
- You eat out, drink, and aren't giving either up
Give it a miss if
- You want to lose a stone before a wedding in three weeks
- You'll not weigh yourself most mornings
- You're looking for a meal plan to follow to the gram
- You want somebody to hold you accountable in person
What you'll know by the end
- 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
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.
This is what you're getting
- Know exactly how much to eat, from your own numbers rather than a chart
- Be told when to change your calories and when to leave them alone
- Have something to do in week four when the scale stops moving
- Eat out, drink, go on holiday, and not undo the month
- Keep the muscle you've while the fat comes off
- Train around a real week, at home or in a gym, two to six days
- Know what to cook, with the macros already counted
- Stop starting again every January
- Every session, tool and video, on any device
- On your account about a minute after you buy
- One payment. Nothing renews, nothing expires
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Also in the membership, with CalorieBot and the community, for $49 a month.
Fat Burner Framework, $67, yours for good
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