Fat Loss
A protein-anchored, calorie-aware plan engineered to drop body fat without wrecking your energy, training, or hormones. Not a crash diet — a defined phase you can finish cleanly and exit at a higher baseline.
What this plan is built on
- Protein at every meal — the lever that quietly does most of the work.
- A modest, hormone-friendly deficit (10–20% below maintenance), not a punishment.
- Carbs skewed toward training days; fats inside a sensible window.
- A planned diet break around week 8 so the body composition keeps moving.
An example of how a typical day might look. Your actual plan is rebuilt around your body, schedule, calorie target, and preferences.
- Breakfast
Greek yogurt bowl
Greek yogurt, mixed berries, oats, a small handful of nuts.
- Snack
Protein + fruit
Whey or cottage cheese, an apple, a couple of squares of dark chocolate.
- Lunch
Lean protein + colored veg
Grilled chicken or fish, half-plate of roasted vegetables, a portion of rice or sweet potato (training-day size).
- Afternoon snack
Boiled eggs + crudités
Two eggs, raw veg, a piece of fruit if hungry.
- Dinner
Light protein + vegetables
Salmon or tofu, mixed greens, olive oil, a small portion of grains on training days.
What's inside the full plan
A personalized weekly plate framework tuned to your weight, training, and schedule.
Calorie and protein targets recalculated as your body changes.
A rotating list of swap-friendly meals so the plan never gets boring.
A planned diet break, plus a reverse-to-maintenance protocol for the end.
Ready to do it once, properly?
Send a quick message on WhatsApp — I'll ask a few questions about your starting point and put together your personalized plan.
Plans are personalized after a short intake on WhatsApp. Pricing shared then.
Ready to do it once, properly?
Send a quick message on WhatsApp — I'll ask a few questions about your starting point and put together your personalized plan.