30 days · 3 to 6, your call
30-Day Fat Loss
Thirty days is how long it takes for your clothes to start loosening. No magic: strength three times a week to hold on to muscle, cardio in the right dose and a calorie deficit you can actually stick to without going hungry. It's the protocol I'd point almost anyone to when they ask where to start losing weight.
Free preview in 60 seconds. You only pay if you want the PDF.
Who it is for
- You want to lose 5 to 10 pounds of fat with a clear plan and no guesswork.
- You can train 3 to 5 times a week, at a gym or at home.
- You've tried dieting alone and didn't know how much to eat or what to train.
Who it is not for
- You want to lose 30 pounds in a month. The body doesn't work at that pace and we won't pretend it does.
- You're on Mounjaro, Ozempic or similar. There's a protocol built for that, with heavier strength work and more protein.
- You want cardio only, no lifting. That's the Cardio Only protocol.
How it works
You answer. The engine builds.
- Length 30 days
- Days a week 3 to 6, your call
- Per session 20 to 90 min
- Where Gym, home or body weight
Five weeks on the same plan, so you learn the movements and add weight. Week 1 adapts, week 2 adds reps and a set, from week 3 the load goes up. On non-lifting days you get 20-minute walks or light cardio.
- Weekly progression of loads and cardio
- Calorie deficit calculated for you
- Abs 3 times a week
What the questionnaire asks
Twelve questions, one minute. From them the engine calculates your energy expenditure, picks the training split, filters exercises by your environment and injuries and builds the meal plan. The preview with your full day 1 shows up instantly, free.
- Goal and protocol
- Sex, age, height and weight
- Target weight, if you have one
- Training experience
- Where you train: gym, home or body weight only
- Days a week and minutes per session
- Cardio preference and focus
- Injuries or pain
- Activity, weight-loss medication and hormones
- Dietary restrictions
What's in the PDF
Everything you need for the next 30 days.
- Every week of the program with sets, reps, rest and progression.
- Technique video for each exercise and two alternatives to swap.
- Personalized meal plan with portions, swaps and calorie and protein targets.
- Ready-made prompt for ChatGPT to coach you week by week.
- Adaptations if something hurts or is limited, plus safety notes.
- Body images showing the muscle worked by each exercise.
- Access to your workout on the site, with the videos, on top of the PDF.
- Print-friendly and phone-friendly versions.
Every exercise shows the main muscle in red and the secondary ones in a darker tone. These are the focus of this protocol.
Real example
One day generated by the engine
Generated for: Woman, 29 years old, 74 kg, beginner, gym, 45 min per session.
- 45-degree leg press 3 sets × 10-14 · rest 90s
- Machine chest press 3 sets × 10-14 · rest 90s
- Neutral-grip lat pulldown 3 sets × 10-14 · rest 90s
- Dumbbell stiff-leg deadlift 3 sets × 10-14 · rest 90s
- Machine shoulder press 2 sets × 10-14 · rest 90s
Abs and core
- Flutter kicks 2 × 30-45s
- Dead bug 2 × 12-16
Day 1's list only. Technique videos, alternatives, the meal plan and the other weeks are in the PDF. Yours will be different, because the answers are yours.
Price
One-time payment. No subscription.
Full PDF by email right away, plus access to your workout on the site with the videos.
On the preview you can add Get in Shape in 90 Days: both for US$ 12.99.
Questions about this protocol
How much weight can I lose in 30 days?
With the deficit the protocol calculates, 0.5 to 1% of body weight per week. For someone at 180 pounds, that's roughly 4 to 7 pounds of fat in the month. The scale may show more early on because of water.
How many days a week do I need to train?
3 to 6, your choice in the questionnaire. With 3 days it's full body; with 4 the split becomes upper and lower; with 5 or 6, push, pull and legs. On non-lifting days you get 20-minute walks or light cardio.
Is there cardio every day?
No. Moderate cardio, spread across sessions and active rest days. If you want more or less, you say so in the questionnaire and the plan adjusts.
Is the meal plan a restrictive diet?
It's a deficit calculated from your expenditure, high protein, normal meals with swaps. Vegetarian, vegan, lactose-free, gluten-free or low budget are all handled.
What if I have a bad knee or back?
You flag it in the questionnaire and the engine swaps out exercises that load that area. It doesn't replace a professional assessment, but it avoids the obvious.
What happens after the 30 days?
You can run it again with a fresh plan or move on to Get in Shape in 90 Days, which we offer alongside on the preview for less than the two separately.