This is the optional mid-week one. Quick, useful, builds on the Monday lecture. From this week on, the rhythm is: main lecture Monday · optional lecture Thursday · Q&A Friday.
Watch the video, then use the notes for the rest of the week.
Goal setting — the big one and the mini ones
The big goal is fat loss. That's the eight-week win. But the thing that actually gets you there is the mini-goals — the daily wins that stack.
Daily mini-goals:
- Hit your calories
- Hit your protein
- Drink your water
- Get your 10,000 steps
Weekly mini-goals: your training sessions and grappling sessions. Whatever your number is — lock it in.
Mini-goals give you something achievable to focus on every single day. You don't wait eight weeks for a result — you win today. Small wins, big results over time.
Tracking progress — more than just the scale
You're already weighing in daily — first thing, post bathroom, pre-food — into the tracker, which gives you a weekly average. That weekly number is the one to watch.
But the scale isn't always a true reflection of progress. Use these too:
- Visual progress — the mirror. What you see day-to-day.
- How your clothes fit. Waistband, sleeves, fit through the chest.
- Daily or weekly photos. Same time, same light. Photos catch what the eye misses.
- Measurements. Chest, waist, hips — your tracker has the spots.
Real example: a client dropped down to a 28-inch waist recently — smallest he's been since he was 16. His bodyweight stayed the same. He's lost fat and held (or built) muscle — that's a massive win that the scale never showed.
Visual cues are just as important as the scale. Sometimes more.
Meal plan & prep — bringing MyFitnessPal to life
Monday's lecture covered MyFitnessPal as a planning tool. Now it's time to actually use it properly:
- Build a basic meal structure for your week. Plan around training times, work, shifts, and when you actually have time to cook.
- Pick your rhythm. A common one: breakfast · mid-morning snack · lunch · afternoon snack · dinner · maybe a small dessert. Yours can look different — the point is consistency.
- Use MyFitnessPal to plan macros per meal. Build the meals out, see the totals, hit your daily targets on paper. Then go cook.
Shopping — with a list
Once the meals are planned, you go to the shop with a clear list. How much chicken? How much rice? How much veg? How much fruit?
If you shop weekly, buy enough for the seven days. It saves time, prevents decision fatigue, and stops the Wednesday-night takeaway that happens when the fridge is empty.
An honest tip — use this week to learn the basics
Don't try to be Tupperware Terry cooking 75 meals on a Sunday. Use this week to learn:
- How to batch-cook a little — proteins, carbs, a tray of veg.
- How to prep tomorrow's meal, even if it's just that one.
- How to portion stuff up properly.
- How to shop effectively from a list.
- What to eat, when to eat — the Kick-Off Guide and Recipe Guide cover this in detail.
The system has to work for your life. If it fits your life, you'll stick to it. If you stick to it, you get results. That's it. And the more you enjoy the process, the more sustainable it gets.
Diet struggles — what comes up (and why it's normal)
Week 1 is usually fine. But here's what tends to land in weeks 1-3 as your body and mind adjust:
- Feeling like you're changing everything at once — deficit, what you eat, when you eat, new habits.
- A bit overwhelmed, anxious, mentally scattered.
- Hungrier than usual.
- Questioning whether you can sustain this.
All of that is normal. It's part of the process. Be kind to yourself. Find your rhythm. Stick to the basics:
- Follow your meal plan.
- Hit your training sessions.
- Get your steps in.
- Nail the daily goals: calories, water, protein, sleep.
What the next three weeks actually feel like
- Week 1: finding your feet.
- Week 2: feels a lot more in control.
- Week 3: starts to feel natural.
Most people don't struggle because the plan is bad. They struggle because they don't stay consistent long enough to see the work pay off. Keep showing up — even when it's hard, even when it's boring. It gets easier.
Trust the process. Stick to the plan. Be kind to yourself. We'll smash this.
Any questions — you know where I am. There's a Q&A coming Friday too — drop yours in for that.