Week 4 · Keep going

Your next 30 days

You've done the first month. Here's what you've built, what to keep doing, and what comes next.

Guide 9 of 9Week 44-minute read

Paddy standing in a gym — **One month done.**Now let's make the next one yours.

Look at what you've built

Tick everything that's true for you. Most people who start a diet don't get through the first month. You did.

I've done most of my 12 workouts My daily steps are up on week 1 I get protein in at most meals I can build a PFC plate without thinking I've had a meal out or a drink and stayed on track I got back on track after a slip, without waiting for Monday My weekly average weight or my measurements have moved I'm lifting heavier than I was in week 1

Tick the ones that are true. Your answers stay on this device.

What to keep doing

None of this was a diet. These four habits are just how you live now:

Protein at every mealIt keeps you full and protects your muscle. That never changes.

The PFC plateYour way of building any meal, anywhere, without an app.

Your step numberKeep the daily target you reached this month. It's your non-negotiable.

Three strength sessions a weekRepeat the 30-day plan with heavier weights while you work out what's next.

What gets harder after day 30

The first month is where you build momentum. The next two are where most people stall, because the questions get more personal:

Plateaus. Your body needs a little less as you get lighter. When do you adjust, and by how much?
Training that fits you. Your joints, your schedule, your equipment, and how to keep progressing.
Real life. Holidays, busy weeks, your cycle, family. Knowing what to do when the plan meets your actual diary.
Keeping it off. Coming out of fat loss without the weight creeping back, which is the step every diet you've tried skipped.

This is the part I do with my coaching clients

The kit gives you the system. Coaching makes it yours: your numbers, your training, your week, with me checking in.

The next 60 days, with me

Training built for youA personalised programme in the coaching app, updated as you progress.

Flexible nutritionYour own calorie and protein targets. No rigid meal plans, no banned foods.

Weekly check-insPlan your week with me on Monday, review it on Friday.

Support when you need itMessage me during the week when something comes up.

Your Personal Plan Call

Book your call with me

Your 30-minute call is included in the kit if you book it within your first 30 days. We'll look at your month, fix what isn't working, and plan your next 60 days. If coaching is the right next step, we'll talk about it. If it isn't, you'll still leave with a plan.

Book my call →

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