We made it. Eight weeks — the Grapple Shred is done. But what happens now is the most important part of the whole journey: how you transition out of the diet. This builds on Monday's final lecture — watch that first if you haven't.
The post-diet struggle is real
I've been here plenty of times myself. You finish a transformation and feel a bit lost — no one guiding you, not sure what to eat, how much, or how to stay in shape without going backwards. The anxiety kicks in, especially if you've got nothing planned. I want to stop that from happening to you.
The smart way out is to reverse diet with purpose.
Post-Shred, you have a choice
New goal, muscle gain, performance phase, or keep losing body fat. Either way, we build calories back up to the new target gradually, not all at once, keep the structure, and adjust macros to match the goal.
Example 1 — "John" wants to build muscle
Reverse him up into a calorie surplus. More carbs, more fats, protein stays high.
- Week 1 post-diet: bump calories by ~500.
- Track weight weekly. If the gain is manageable (~200-300 g/week), add a bit more and repeat, watching how his body responds.
- Too fast = excess fat. Controlled = lean muscle, better energy, better performance.
Example 2 — "Liam" wants to keep losing fat
Reverse up to maintenance, hold there 2-4 weeks to get his health back, then re-enter a fat-loss phase.
Reverse with intention, not by drifting
Even while reversing, do it with purpose. I'd still recommend including one off-plan meal, eating out, keeping some flexibility — the difference is you do it with intention, not by drifting off the plan and hoping.
So choose what's right for you: build muscle / improve strength and performance, or keep losing fat. You've earned the right to choose your next goal. Just don't fall into the trap of drifting back into old habits. Reflect, decide, move forward with purpose.
This is exactly what I do
I coach people post-diet. I haven't just helped thousands of people lose weight — I've helped them keep it off. And I've done it myself: 145 kg at my heaviest, 79 kg at my lightest, held for years.
Don't diet longer than 12-16 weeks
If you're not where you want to be and want to keep going — I'd never recommend dieting longer than 12-16 weeks. 8-12 is the sweet spot. After that, take a diet break (explained in the Monday lecture), then re-enter the fat-loss phase.
Even if you're not done, your body and mind need to reset. Taking 2 weeks off the diet is one of the smartest things you can do. Go look at the Matador study — I've referenced it all programme. A diet break doesn't mean eating everything in sight; it means slowly increasing calories to maintenance, holding for 2-6 weeks, then reassessing: ready to diet again, or has the goal changed?
Think in phases — this is the big one
You cannot live in a calorie deficit. It's not sustainable — not for your brain, your energy, or your health. Treat your nutrition and training in phases:
8-week Shred (deficit) → 2-6 weeks maintenance → reverse out → back into fat loss (if needed)
That's how athletes cycle it. That's how physique competitors do it. That's how every long-term successful client I have manages their nutrition. Fat loss is just phase one. The real game is knowing when to push and when to pause.
Look at your goals, your results, your mental and physical energy. Take the break. Then choose — keep pushing fat loss, or shift to a muscle-building phase. Whatever it is, do it with intention, not emotion and impulse.
Summer's here — don't sack it off now
Barbecues, holidays, pool days. Imagine working up to those in a tight t-shirt or a vest with people asking what the hell you've been doing. Feeling good in a rash guard. Comfortable taking your top off in front of your partner. What's the point of all this hard work just to sack it off now?
Book your call — even just to chat
The call isn't only about going 1:1 — it's about setting you up for what's next. Getting on a call gives me the context to actually help you, whichever path you choose. You've done the work — now keep it.
See what's next → Book the call →Book the call, let me know if you want to go 1:1 — and I'd love your feedback on the Shred too. You did the work. Don't go back to old habits. Don't put the weight back on. Let's get to work.