The same starting points I use on a first call.
Your maintenance calories, your protein target, a realistic date for your goal, and the system my clients' plans sit on. Take them and go, or bring the numbers to a call.
Calculators
Maintenance calories
How much you burn in a normal day, and the deficit that gets you losing without wrecking your week.
Protein target
A daily protein number from your goal weight and training, so more of the weight you lose is fat.
Pillar check
Eight questions about your normal week. Find out which of the four pillars to fix first, and the one thing to do about it.
Time to goal
A realistic date for your goal weight at a pace you can hold, with the slow weeks counted in.
Downloads
The 4 Boring Pillars of Fat Loss
The system my clients' plans are built on, explained in plain language with the research behind it. Nutrition, activity, sleep and recovery, and don't work against yourself, plus a plan sheet to fill in.
Protein Cheat Sheet
Eighteen everyday foods, each portioned to 20 grams of protein, with the calories that come with it. Regular and vegetarian versions, so hitting your number stops being a math problem.
Paid
The Boring Book of Tasty Protein Recipes
Fifty high-protein recipes with the full numbers on every one: calories, protein, carbs, fat and fiber per serving, plus prep and cook times. Breakfasts, lunches and dinners you'll make on a weeknight.
Have me set your numbers
The calculators get you close. In coaching I set the numbers from your own weigh-ins and adjust them every week.