Your first real fat-loss week, planned for you.
Set your calories and protein, follow 7 days of high-protein meal ideas, shop with one list, and track the habits that actually move the scale.
- How to set your calories and a realistic weekly target
- Your daily protein target, with an easy swap list
- 7 days of high-protein meal ideas, protein counted
- A grocery list and a weekly habit tracker
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Inside the guide.
Anyone starting (or restarting) fat loss who wants a simple plan instead of another diet.
Calories made simple
Find maintenance, set a moderate deficit and adjust with weekly averages.
Protein first
A target for your body weight and the easiest ways to hit it.
7-day meal ideas
Breakfast, lunch, dinner and a snack for every day, with protein per meal.
Grocery list
One printable list, organized by section of the store.
Habit checklist
A weekly tracker for the 8 habits we check with every client.
Bad-day plan
What to do after an off day so one meal doesn't become one month.
Written by real coaches.
Coach Tony (17+ years coaching) and Coach Ashley (8+ years) put this together from what they use with clients every week. Every science claim in it is referenced.
Is it really free?
Yes. Enter your first name and email and the PDF downloads straight away. There's nothing to buy.
Will you email me?
Yes, occasionally: practical training and nutrition tips from Coach Tony and Coach Ashley. Every email has an unsubscribe link, and we never sell or rent your information.
Do I need to be a client to use it?
No. The guide is built so you can use it on your own. If you'd like a coach to check your plan, you can book a free call.
Is this medical advice?
No. It's general education for healthy adults. Talk to your doctor before changing your diet or training, especially if you're pregnant, have a medical condition or take medication.
Keep going.
High-Protein Meal Guide
Simple breakfasts, lunches, dinners, snacks and plant-forward meals with the protein per serving worked out, plus a cheat sheet to build your own.
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First Show Checklist
A 16-20 week timeline, a week-by-week checklist, a posing practice plan and the show-day packing list we give first-time competitors.
Get it free →Want a coach to check your plan?
Book a free 30-minute strategy call with Coach Tony or Coach Ashley, or apply in about three minutes.