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Members Area V4.0  /  GRAPPLESTRONG

GRAPPLESHRED

Welcome to GRAPPLE SHRED — your home for dialling in fat loss, strength, and mat performance. Bookmark this page. Everything you need is linked below.

Start Here → Join The Group Chat
8
Week Programme
11
Core Guides
23
4.0 Lectures
4.0
Members Area
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The Shred is a kickstart. 1:1 coaching is the long game — a full roadmap built around you, your training, your weight class, your life. Most success stories start on the Shred and go 1:1 after. Shred graduate rate: £129/month.

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01 / ORIENTATION

Start Here

New in? Run through these eight first. They set up your tools and explain how the challenge works.

01
Welcome Message
Your first stop — what GRAPPLE SHRED is and what to expect.
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02
How This Works
Overview of the challenge format from kick-off to finish.
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03
Setting Up Your Notion
Get your workspace dialled so nothing slips.
Open →
04
Download These Apps
The tools you need installed before day one.
Open →
05
Progress Photos & Videos
How to take your before and after photos — properly.
Open →
06
How to Use Your Shred Tracker
Walkthrough of the tracker in your Google Drive.
Open →
07
Training Overview
The eight-week plan, how to read it, and how to track it.
Open →
08
Win A Free Month Of Coaching
Share feedback, go in the draw for free coaching.
Open →
02 / KNOWLEDGE BASE

Core Guides

Everything you need to eat, track, and stay on plan. Each one lives on its own page.

Guide 01
Shred Kick Off Guide
Start the challenge the right way.
Read guide →
Guide 02
Shred Snack Guide
Snacks that fit the plan without the guilt.
Read guide →
Guide 03
Shred Tracking Guide
Track properly so progress is real.
Read guide →
Guide 04
Recipe Guide
High-protein recipes built for the deficit.
Read guide →
Guide 05
Triple S Guide
The Triple S framework explained.
Read guide →
Guide 06
Additional Guides
Meal plans, alcohol, and more recipes.
Read guide →
Guide 07
Holiday Fat Loss Guide
Stay on track through the holidays.
Read guide →
Guide 08
Flavour Up Your Food
Make low-cal food taste seriously good.
Read guide →
Guide 09
S.A.D Guide
Managing Seasonal Affective Disorder.
Read guide →
Guide 10
December Survival Guide
Get through the Christmas period intact.
Read guide →
Guide 11
Hotel Survival Guide
Travelling? Stay on plan from any hotel.
Read guide →
// TIP
Each guide opens on its own page — videos, viewers and notes built right in. Keep this hub bookmarked.
03 / THE PROGRAMME

Training

Ready to get shredded? Here's what's in store for the next 8 weeks.

8-Week Training Programme

The Shred — 8 Weeks To Your Best

Hit something HEAVY whilst looking YOUR BEST. Progressive strength, full-body hypertrophy, and conditioning that builds week on week.

The Shred → The Shred 2.0 →
3

The Big 3

Back Squat, Bench and Deadlift — progressed over 6 weeks so you hit something heavy whilst looking your best.

□

Hypertrophy Focus

We target all parts of the body across 8 weeks. Expect high rep ranges and plenty of pump work.

▲

Lots Of Breathing

A blend of strongman-style conditioning and cyclical work on Wednesdays and Saturdays.

⟳

Mobility

Stay supple and resilient with the full mobility playlist.

Open mobility playlist →
04 / GS 4.0 LECTURES

Grapple Shred 4.0 Lectures

The full lecture series — grouped by week. Every main lecture, mid-week optional, and Q&A. You have lifetime access to all of it.

Getting Started
Kickoff
Kickoff Call
The Range Method, the 8-week structure, and what to lock in from day one.
Open →
Week 0 · Q&A
Week 0 Q&A
Returning-member tracker, social drinking, meal prep, step-counter workarounds, view-only tracker fix.
Open →
Week 1 — Habits & Foundations
Main
Habits, Eating Out & Shift Work
5 habits to lock in, the environment principle, eating-out swaps, shift-work playbook.
Open →
Optional
Goals, Tracking & Prep
Mini-goals, tracking beyond the scale, meal planning & shopping, what struggles to expect.
Open →
Q&A
Week 1 Q&A
Sessions vs recovery, peptides & PEDs honesty, performance in a deficit, DOMS & sleep, supplements.
Open →
Week 2 — Progress & Hormones
Main
Progress, Hormones & Meal Prep
Why progress isn't linear, hormonal pushback, honest tracking, 3 meal-prep strategies, rep ranges.
Open →
Optional
Check-Ins, Compliance & Hunger
3 things to track weekly, the compliance rule, the two levers, weekly check-in order, hunger management.
Open →
Q&A
Week 2 Q&A
40th birthday plan, fibre, energy drinks, Reta dosing, tracking grappling calories, ashwagandha.
Open →
Week 3 — Training Smart
Main
Training Smart & The Long Game
Training with intent in a deficit, calorie adjustments, phasic fat loss, body recomp, why progress lags.
Open →
Optional
Volume Eating & Outsmarting Hunger
Volume eating, smart swaps (popcorn, potatoes, watermelon), drinks for hunger, comfortable being uncomfortable.
Open →
Q&A
Week 3 Q&A
Training through cold/flu, training in heat, MyFitnessPal accuracy, making carbs interesting, peptides, creatine.
Open →
Week 4 — Fuelling & Sleep
Main
The 30-90 Method, Hormones & Sleep
Why we don't cut carbs, the 30-90 fuelling method, the hormonal cascade, the 6-marker checklist, sleep deep-dive.
Open →
Optional
Social Situations & Discipline
3 ways to handle weddings/dinners (visual match, calorie banking, smart off-plan meal). Discipline vs motivation.
Open →
Week 5 — Tuning & Hunger
Main
Tuning Targets, Hunger & Eating Out
When to drop calories, 5 factors that make food filling, the Satiety Index, mindful eating, eating-out playbook.
Open →
Optional
Diet Breaks & Refeeds
Diet break vs refeed, how to do a refeed properly, timing, the 4 conditions for earning one.
Open →
Week 6 — Stress & The DIAL Method
Main
Stress, Cortisol & The DIAL Method
Sympathetic vs parasympathetic, the Pregnenolone Steal, 4 cortisol patterns, the stress playbook, the DIAL method.
Open →
Optional
Wants vs Needs & Making It Fun
The wants vs needs mindset shift, 3 questions to pause with, emotional triggers, why enjoyable beats perfect.
Open →
Week 7 — Gut Health & Diet Breaks
Main
Gut Health, Diet Breaks & Supplements
The 5 levers for gut health, the Matador study, why diet breaks work, the reverse diet, foundational 5 supplements.
Open →
Optional
Diet Fatigue & Checking In
The 3 moves for handling diet fatigue, food variety + smart swaps, the real "why", the 4-part reflection exercise.
Open →
Week 8 — Finishing Strong
Main · Final
Finishing Strong & Keeping It
The fork in the road, why 80-90% regain, the reverse-diet ramp, weight gain is normal, the diet-forever loop.
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Optional
Reverse With Purpose & Think In Phases
The post-diet struggle, reverse-diet examples, don't diet past 12-16 weeks, the diet-break reset, thinking in phases.
Open →
Q&As & Wrap-Up
Q&A
Weeks 4-6 Q&A
Rest-day carbs (a lever, not a floor) + the GLP-1 warning, and the full competition-day fuelling protocol.
Open →
Final Q&A
Diet Drinks, Tracking & Maintenance
Diet drinks (myths killed), tracking anxiety & gentler alternatives, finding your real maintenance calories.
Open →
05 / ARCHIVES

Past Cohort Archives

Full lecture & Q&A archives from previous Shred cohorts. Kept here for reference.

Archive
Baseline Education
9 foundational lectures from the original series.
Open archive →
Archive
Shred 1.0 Modules
Full lecture & Q&A archive — past cohort.
Open archive →
Archive
Shred 2.0 Modules
Full lecture & Q&A archive — past cohort.
Open archive →
// NOTE
The current Grapple Shred 4.0 lecture series lives in the section above. These are older cohort recordings.
06 / SUPPORT & EXTRAS

Resources

Your coach, your community, and the perks of being inside GRAPPLE SHRED.

// Community / Telegram
Join The Group Chat
Questions, accountability and the daily back-and-forth happen here.
Open Telegram →
// About Your Coach
Who The Fuck Am I?
The coach behind GRAPPLESTRONG — background, philosophy, and why this works.
Meet your coach →
07 / MEMBER DISCOUNTS

Member Discounts

Perks for being on the inside.

// Discount
Supplements
20% off Optimum Nutrition with code JB20, plus the brands Coach Jay rates.
View discounts →
// More soon
Additional member perks land here as the challenge runs.