Coach Ryan · 12-week fat-loss plan
The Lean Plate
Blueprint.
Lose the fat. Keep the muscle.
For people who already train and want to lose fat steadily without starving or giving up the foods they like. Set your numbers once, build meals with your hands, and train four days a week across three phases.
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Inside the plan
Twelve weeks.
One clear process.
Nutrition you can actually follow and training that keeps your muscle while you diet. Intermediate to advanced, with a beginner build-up guide.
- Set your own calories, protein and steps in 15 minutes, with a worked example
- The Lean Plate method: build every meal with your hands, no app needed
- Carb cycling made simple, and whether you even need it
- The 3 mistakes that stall fat loss, plus food labels, shopping and eating out
- 12 weeks of training: 4 sessions a week across 3 phases
- A photo and a step-by-step how-to for every exercise
- A level check and a beginner build-up guide
- Sample days of eating and a 12-week progress tracker
A look inside
Before you start.
Do I need a gym?
Yes, for 3 of the 4 sessions. The bodyweight circuit can be done anywhere.
Is it suitable for beginners?
It is an intermediate to advanced plan. Beginners can follow the build-up guide inside: fewer sets, easier versions and 3 days a week to start.
Do I have to count calories?
You set your numbers once. After that, the Lean Plate method uses hand portions.
Is this a personalised plan?
No. It is a general fitness and nutrition plan. Check with your doctor before changing your diet or starting a new exercise programme.
How do I get the PDF?
Follow the access instructions provided by Whop after checkout.
Start your first week.
Get the plan · $19.99 ↗Launch price. Opens this product on Whop.
Coach Josh and the team are AI characters. This plan is written and produced by our team. Payment, download and refunds are handled securely by Whop. If anything is wrong with your purchase, message us and we will help. Privacy & refunds