15/07/2026
30+, sitting between 65 and 80kg, and trying to lose your next 3 to 5kg? This one is for you.
Comment “macros” for this cheat sheet
You have probably tried cutting carbs, skipping meals, doing more cardio. It works for a week or two, then life happens, the scale creeps back up, and you are right back where you started. That is not a willpower problem. That is a plan problem.
Losing 3 to 5kg in 10 weeks is not about doing more. It is about doing less, more consistently. Go to tdeecalculator.net, find your maintenance calories, subtract 300 to 500 and that is your starting deficit. Protein at every meal, no exceptions. Train with weights 3 to 4 times a week. Weigh in daily but judge your progress on the weekly average, not the daily number.
And if you stall for more than 10 days, that is a plateau, not a failure. Drop calories slightly, add a thousand steps, or add a few short cardio sessions. Hold it for 10 days and reassess.
You do not need a perfect week. You need a repeatable one. That is what gets you to goal weight and keeps you there.
Save this so you have it when you need it.
Comment MACROS and I will send you my guide to lose your next 5kg in 10 weeks
14/07/2026
39 years old (40 next year)
10–12% body fat.
No “cheat codes.”
No perfect genetics.
No cutting carbs or cappuccinos
Just a system I can actually stick to.
These are the meals I eat most days, and while the foods change, the principles rarely do.
• High protein at every meal to keep me full and support muscle.
• Mostly whole foods because they keep hunger under control.
• Similar meals throughout the week so I don’t have to think about every food decision.
• Calories that match my goal, not just “healthy” foods.
• Flexibility on weekends so I can enjoy meals out without feeling like I’ve failed.
The biggest mistake I see?
People chase variety over consistency.
You don’t need 100 different recipes.
You need 5–10 meals you genuinely enjoy and can repeat week after week.
And no…
Your metabolism didn’t suddenly stop working because you turned 35 or 40.
Getting older isn’t the reason you’re struggling.
Losing your routines, moving less, eating more without realising it, and becoming less consistent usually are.
Age isn’t the barrier.
Consistency is.
If you had a simple system you could follow for the next 12 months, where do you think your body would be this time next year?
13/07/2026
Comment “Macros” and ill send you my guide to losing your next 5kgs in 10 weeks
The simplest way to hit your protein without overthinking your food.
Most people at 65–80kg trying to lose fat aren’t eating too much, they’re just not eating enough protein, and their calories are all over the place.
These 6 meal plans aren’t magic. They’re just structured.
Here’s what they all have in common:
3 solid main meals, breakfast, lunch and dinner built around a protein source first, everything else fills in around it.
Protein spread across the day, not smashed into one meal. When you distribute it evenly, you stay fuller, you hold more muscle, and cravings drop significantly.
Total calories and protein are what actually drive fat loss, not the timing, not the food combos, not whether you eat after 7pm. Hit your numbers consistently and the weight moves.
Blood sugar stays stable when every meal has protein and fibre. No spike, no crash, no 3pm wall where you’re raiding the pantry.
These are templates, not prescriptions. Swap the protein source, change the veg, adjust the portions to your target the structure is what matters.
Comment “Macros” and ill send you my guide to losing your next 5kgs in 10 weeks
