A complete, science-backed system to lose 2-4 kg of body fat in 30 days — without crash dieting, without killing yourself in the gym, and without guessing what to do next week.
Calculate your numbers. Set up your kitchen. Learn your 4 core meals. Start tracking. Goal: -0.5 to -1 kg. Focus on consistency, not perfection.
Introduce calorie cycling (3 low days, 4 maintenance days). Add the first HIIT session. Dial in protein timing. Goal: -0.5 to -1 kg.
Largest deficit week (5 low days, 2 maintenance). Preemptive plateau breakers: change workout variables, increase NEAT. Goal: -0.5 to -1 kg.
Return to moderate deficit. Assess what worked for YOUR body. Plan your next 30 days — continue cutting or transition to maintenance. Goal: -0.5 to -0.8 kg + long-term plan.
| Meal | What | Calories |
|---|---|---|
| Breakfast (7:30) | 3 eggs scrambled + 1 slice whole grain toast + black coffee | ~350 |
| Lunch (12:30) | 150g chicken breast + 200g roasted veggies + 100g quinoa | ~450 |
| Snack (15:30) | Greek yogurt 150g + handful berries | ~150 |
| Dinner (19:00) | Salmon fillet 150g + steamed broccoli + sweet potato 150g | ~470 |
| Workout | Strength: Upper body (45 min) — bench press, rows, OHP, curls | — |
Every day in the Roadmap has this level of detail — no "eat healthy" vagueness, no "do some cardio" ambiguity.
The free tools give you numbers (BMR, TDEE, BMI). The Roadmap gives you a complete action system — exactly what to eat, when to eat it, how to train, how to adjust when you stall, and what to do after day 30. It's the difference between having a map and having a GPS with turn-by-turn directions.
Gym access is ideal but not required. Every exercise has a bodyweight alternative. The only equipment you need: a food scale ($10-15) and measuring tape ($2).
Yes. The protein sources, meal examples, and grocery list all include plant-based alternatives. The macro targets are the same — only the food sources change.
The Roadmap includes a "next 30 days" decision guide. Based on your results, you'll know whether to continue cutting, transition to maintenance, or switch to a muscle-building phase. Lifetime access — come back and re-run the plan whenever you need a reset.
Complete 4-week system: calorie cycling schedule, workout plan, plateau prevention, grocery list, and tracking templates. One payment, lifetime access.
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