This isn't a crash diet or a generic fat-loss challenge. It's a structured system built to help grapplers drop unwanted body fat, get stronger, move better, and feel confident both in and out of the gym. Here's exactly how it works.
Phase 1: Foundation — Weeks 1-2
Goal: set the tone, build habits, get clear.
- Read the guides and set your targets — steps, calories, training goals.
- Get your tracking dialled in: MyFitnessPal set-up, daily habits, check-in process.
- Focus on structure, not perfection — and getting consistent.
Think of this like learning to play a position in BJJ — simple drills before flashy subs.
Phase 2: Momentum — Weeks 3-6
Goal: ride the wave. Execute, refine, level up.
- You're now familiar with the systems and habits — this is about doing the work daily.
- You'll be in a calorie deficit, training smart, recovering well, checking in weekly.
- We tweak and troubleshoot based on your progress.
This is where most people start to feel the shift — physically and mentally.
Phase 3: Finish Strong — Weeks 7-8
Goal: tighten up, dig deep, hit your stride.
- By now you know what works. We turn the screw and bring intensity up a notch.
- Refine your execution, hold the line on nutrition, chase performance metrics.
- Final check-in covers fat-loss results, wins, and what's next.
This phase isn't about punishment — it's about proving to yourself what you're capable of.
Weekly Check-Ins
You'll complete your tracking document, which I'll give feedback on. This keeps you accountable and lets me coach you directly — tailored advice, mindset tips, and course-corrections as needed.
Weekly Live Q&A
A LIVE group Q&A each week covering common sticking points, real-time coaching, fat-loss mindset, performance optimisation, and live feedback. Recordings go up after, so don't stress if you miss it.
Daily Support
Via the group chat — post your wins, questions, meals, struggles, or memes. This is your team. Use it.
Results Beyond The Scale
You'll lose fat — 100%. But you'll also build self-discipline, structure and confidence, energy on the mats, and a process you can keep using.
After The Shred: What's Next?
At the end of the 8 weeks you'll have the option to transition into Grapple Strong, work with me 1:1, or go solo with the tools you've gained.