The free guide
The 4 Week
Shred
The exact training and nutrition I use to strip body fat in the four weeks before a holiday, without losing the muscle underneath. Free, as a PDF, in your inbox in about a minute.
5-day training split · daily food template · home-gym swaps for every lift · week-by-week tracker
- days
- 28
- Start to finish
- sessions / week
- 5
- Full gym or dumbbells
- steps daily
- 10k
- The non-negotiable
- calorie deficit
- 20%
- Enough, not extreme
The honest promise
Realistic outcome: 2-4 kg down over 28 days. Mostly fat. Strength intact.
Not 10 kg. Anyone promising you that is selling something, or selling you four weeks of water weight and lost muscle that comes straight back.
Two to four kilos is what a 20% deficit and five sessions a week actually produce in 28 days for most people, with the steps done every day. It’s a visible difference. It is not a transformation photo, and this guide won’t pretend otherwise.
If that sounds like the deal you want, the guide is free. Want it built around you instead? That is what coaching is for.