Seven days. One simple action a day. No extreme diet, no banned foods and no cancelling your weekend.
If you're stuck in the cycle of starting strong on Monday and quitting by Saturday, this week is about breaking that pattern. You're not aiming for a perfect week. You're aiming for a week you could repeat again next week, and the week after that.
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You can't make a plan without knowing where you're starting. Today is about getting your numbers, not changing anything yet.
| What | How to work it out | Example: 95kg man |
|---|---|---|
| Maintenance calories | Bodyweight (kg) × 30 if you're mostly at a desk, up to × 33 if you're on your feet a lot | 95 × 31 ≈ 2,950 kcal |
| Fat-loss calories | Maintenance minus 300–500 kcal | ≈ 2,450–2,650 kcal |
| Protein | 1.6–2g per kg of bodyweight | ≈ 150–190g a day |
Remember: these are starting estimates, not exact science. Your weekly weigh-in average tells you whether to adjust. That's exactly what we fine-tune together in coaching.
Protein keeps you full, protects your muscle while you lose fat and makes it much easier to stick to your calories. Most guys eat far less than they think.
Steps are the most underrated fat-loss tool there is. Walking burns calories, helps recovery and doesn't leave you hungrier like hard cardio can.
You don't need a meal plan full of foods you hate. Use this simple layout for most meals and you'll naturally eat the right amount without counting every gram.
| Part of the plate | Portion | Examples |
|---|---|---|
| Protein | 1–2 palms | Chicken, beef, fish, eggs, Greek yoghurt |
| Veg or salad | 1–2 fists | Anything you like, fresh or frozen |
| Carbs | 1–2 cupped hands | Rice, potatoes, pasta, wraps, bread, fruit |
| Fats | 1–2 thumbs | Oil, butter, cheese, nuts, sauces |
Meals out: pick a protein-based main, go easy on the extras you won't miss, and enjoy the food you actually want. No guilt needed.
Most late-night snacking isn't a willpower problem. It's a tiredness and stress problem. Poor sleep makes you hungrier and makes junk food far more tempting the next day.
This is where most plans fall apart, and it's where yours won't. The weekend isn't a setback. It's part of the plan.
One good week won't change your body, but it proves you can do it while still living your life. Now it's about repeating it.
Don't panic about the scale. Weight goes up and down every day with water, salt and stress. Look at the trend over 2–4 weeks, not a single number.
About 45 minutes each. Use a weight that leaves you 1–2 good reps in the tank on every set. Warm up with 5 minutes of light cardio and a couple of lighter sets. Home options are listed if you're not near a gym.
| Exercise | Sets × reps | Rest | At home |
|---|---|---|---|
| Goblet squat | 3 × 8–12 | 90s | Backpack squat |
| Dumbbell bench press | 3 × 8–12 | 90s | Press-ups |
| Lat pulldown | 3 × 10–12 | 90s | Backpack bent-over row |
| Romanian deadlift | 3 × 8–10 | 90s | Single-leg hip bridge |
| Plank | 3 × 30–45s | 60s | Same |
| Exercise | Sets × reps | Rest | At home |
|---|---|---|---|
| Leg press or split squat | 3 × 10–12 | 90s | Split squat |
| Seated dumbbell shoulder press | 3 × 8–12 | 90s | Pike press-ups |
| Seated cable row | 3 × 10–12 | 90s | Towel door row |
| Walking lunges | 2 × 10 each leg | 90s | Same |
| Dead bug | 3 × 8 each side | 60s | Same |
Tick each box when it's done. Aim for most boxes, not all of them.
| Habit | D1 | D2 | D3 | D4 | D5 | D6 | D7 |
|---|---|---|---|---|---|---|---|
| Protein at every meal | |||||||
| Steps target hit | |||||||
| 2L water | |||||||
| 7+ hours sleep | |||||||
| Workout done | – | – | – | – | |||
| Morning weight (kg) |
This guide is a starting point. In my online coaching, you get a training programme and nutrition targets built for you, weekly check-ins, the coaching app and WhatsApp support, wherever you are.
Finished the 7 days? Message me “RESET” on WhatsApp and tell me how it went. Your first consultation is free.
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This guide is general information, not medical advice. If you have a medical condition, an injury or any health concerns, check with your GP before changing your diet or starting a new exercise routine. © Josh Nelson Coaching.