lean.
Lose fat
$39
- Length
- 6 months
- Food
- Meal plans in grams
- Format
- Edition
- Men'sWomen's
Lose fat and keep your muscle. Three gym days, daily walks, and a meal plan in grams.
Days a week
- 3
- 4
Where
- Gym
- Home
What's in it
Two weeks to learn the moves, then four blocks of six weeks. Every session set by set.
Your meal plan, picked from your job and your weight. Every meal in grams, with swaps and a shopping list.
Start and end pictures for every move, the steps, what to watch for and the swaps.
A day from the plan
Week 3, Monday
- Back squat3 × 6–8 · rest 3 min
- Bench press3 × 6–8 · rest 3 min
- Lat pulldown3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
Week 3, Monday
- Back squat3 × 6–8 · rest 3 min
- Hip thrust3 × 8–12 · rest 2 min
- Lat pulldown3 × 8–12 · rest 2 min
Red set: go until you can't do another rep.
What you eat
2,250 caloriesa day
Breakfast
- Greek yoghurt, 0% fat250 g
- Oats50 g
- Blueberries100 g
- Peanut butter30 g
2,000 caloriesa day
Breakfast
- Greek yoghurt, 0% fat250 g
- Oats40 g
- Blueberries100 g
- Peanut butter20 g
What you need
- A gym
- A kitchen scale
- A bathroom scale
- Your phone, to open the PDF
Questions
How fast will I lose fat?
Most people lose about half a kilo a week at this level. You weigh in every Sunday, and every 2 weeks you compare: if you are off track, you move one meal plan up or down.
Do I have to do cardio?
Walks every day. From week 3, 2 or 3 cardio sessions a week of 20 to 30 minutes, on any machine you like.
I'm a woman. Is lean for me?
Yes. Switch to women at the top of the page for the women's edition. It has its own training days, with more sets for glutes and legs, and its own calorie tables.