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Your first 30 days of fat loss

Welcome to the Fat Loss Starter Kit. Everything you need is on this page, laid out week by week, so you only ever do the next thing.

4 weeks9 short guides12 workouts1 call with Paddy

Paddy smiling in his kitchen — **Welcome in.**Just do the next thing on the list.

Watch this first

How it works

Every week you do three things. That's it.

ReadTwo short guidesAbout five minutes each. They explain what to do and why it works.

TrainThree workoutsAbout 45 minutes each, full body, in the gym.

WalkA daily step targetFind your baseline, then add about 1,000 steps a day each week.

Your tools

Train30-Day Workout PlanYour three weekly sessions, week by week.Open → WalkYour Step PlanEnter your baseline and get your weekly targets.Open → EatRecipes That Slap20 high-protein meals, all under 500 calories.Open →

Your first 7 days

Start here today. Tick each one off as you go.

Day 1 · Read "Why Diets Fail" and start counting your steps. Change nothing yet. Day 1 · Book your three workout slots for this week in your diary. Days 1–3 · Note your daily steps to find your baseline. Day 2 or 3 · Do your first workout: Full Body A. Day 4 · Enter your baseline in the Step Plan and start your +1,000. Day 5 · Read "Protein Made Simple" and add protein to one more meal a day. Day 7 · Do your 5-minute weekly check-in (below).

Your 30-day roadmap

Week 1

Understand

Why diets fail, and the basics that make this one different.

Week 2

Fuel

How to eat for fat loss without banning anything.

Week 3

Build

Getting stronger, and reading your progress beyond the scale.

Week 4

Keep going

Trusting yourself around food, and planning what comes next.

Hunger vs Cravings
Your Next 30 Days
Your call with Paddy (days 21–30)

Your weekly check-in

Five minutes every Sunday. Write the answers down, or keep them in your phone's notes.

1Sessions doneHow many of your 3 workouts?

2Average stepsYour daily average for the week.

3Weekly average weightOptional. Add up your weigh-ins and divide. Ignore single days.

4One win, one fixWhat went well, and one thing to change next week.

Included in your kit

Your Personal Plan Call

A 30-minute video call with me to review your progress and plan what's next. It's included if you book it within your first 30 days. Book it for somewhere between day 21 and day 30.

Book my call →