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Fat Loss Coaching

Custom macros, structured lifting, and weekly check-ins that catch plateaus before they become stalls — and a deficit you can actually adhere to.

Fat loss is a math problem dressed up as a psychology problem.

The math is settled science: eat below maintenance, hold protein high, train enough to hold lean tissue, and the body fat goes. The psychology is where most diets actually fail — not from the calculation, from the execution. Three hundred extra calories a day from "intuitive" eating undoes a perfect program.

What I do is take the math off your plate. Your prescription is engineered: a calorie target, four meals split across the day, protein anchored, carbs layered around training. You stop deciding what to eat and start executing what's already decided.

The deeper move is the deficit pacing. Most people pull calories too hard, lose the first 8 pounds fast, then plateau and crash. We pull conservatively, leave room for adjustments, and use the check-in data to time refeeds before adherence collapses — not after. The result: a cut that finishes with the same training output you started with, lean tissue intact, and a metabolism we can build from.

Fat loss isn't an event. It's a phase that ends with you in a position to grow back stronger. That's the system.

Who this is for

  • You've stalled at the same weight for 6+ weeks doing what used to work
  • You can train solo and submit a check-in every Saturday
  • You're willing to weigh food, log meals, and trust the data
  • You want a sustainable deficit, not a 1,200-calorie crash diet

Who this is not for

  • You won't track meals — fat loss coaching runs on data, not vibes
  • You're looking for a 30-day quick fix or a meal-replacement program
What gets in the way

  • The scale stopped moving 6 weeks ago

    You eat 'pretty clean,' you train hard, and the number hasn't budged. The problem isn't effort — it's that you're tracking estimates, not data. A 30g eyeball of peanut butter is closer to 50g, which is +120 cal a day, which is +840 a week, which is the deficit erased. We log to the gram, weigh cooked vs raw correctly, and the deficit comes back.

  • Cardio is doing too much work

    Most people in a stall are doing 45 minutes of treadmill cardio six days a week and wondering why fat loss feels brutal. We start with diet-driven deficit, layer in 8-10K daily steps, and only add structured cardio (LISS first, HIIT sparingly) when the math demands it — not as the first lever.

  • You lose muscle every cut

    Standard cuts strip muscle alongside fat because protein targets are too low and lifting volume drops. Fat loss done right protects lean tissue: 1g protein per pound of bodyweight, full lifting volume held, deficit set conservatively at 0.5-1% of bodyweight per week. The scale moves slower; the mirror moves faster.

  • You don't know when to refeed or diet break

    12+ weeks in a deficit without strategic refeeds tanks leptin, training output, and adherence. The check-in data tells me when a refeed lands and when a 7-10 day diet break protects the result. Most DIY cuts burn out at week 14 because nobody planned the off-ramp.

How the system applies

Same three pillars, calibrated to your situation.

Pillar 01

Training

4-5 lifting days holding compound volume (squat, hinge, press, row pattern) plus accessory work for muscle retention. We don't drop sets to 'shred up' — full hypertrophy stimulus protects lean mass through the cut. Cardio prescription is layered: 8-10K daily steps as baseline, 2-3 LISS sessions when the deficit needs help, HIIT capped at once a week.

Pillar 02

Nutrition

Custom calorie target set 15-25% below your real maintenance, with protein anchored at 1g per pound of goal bodyweight. Carbs and fats fill the rest — higher carbs around training days, slight cycling off. Refeeds programmed every 8-12 weeks based on your check-in data, not a calendar. MyFitnessPal logging required.

Pillar 03

Accountability

Saturday check-in submits weight log (daily, fasted), progress photos (front/side/back, same lighting), training notes, and energy/sleep/stress on a 1-10 scale. I read the trend lines — if 14-day weight is flat and stress + sleep are deteriorating, the lever is recovery, not more cardio. The right input lands Sunday.

A typical week

Programming flexes to your calendar — this is the cadence.

  1. Day 01Monday

    Lower lift (squat-focused) · 8-10K steps

  2. Day 02Tuesday

    Upper lift (push) · 30 min LISS · 8-10K steps

  3. Day 03Wednesday

    Steps + mobility only · recovery day

  4. Day 04Thursday

    Lower lift (deadlift-focused) · 8-10K steps

  5. Day 05Friday

    Upper lift (pull) · 30 min LISS · 8-10K steps

  6. Day 06Saturday

    Optional accessory + posing/conditioning · check-in submission

  7. Day 07Sunday

    Full rest · meal prep · review program update

A client who fit this profile
“Eddie's coaching changed my life. The structure and accountability he provides is unmatched. I went from feeling lost in the gym to having a clear plan every single day. The results speak for themselves.”
Marcus T.Lost 35 lbs in 4 months
Questions
How fast will I lose fat?
Sustainable rate is 0.5-1% of bodyweight per week. A 200-lb client lands 1-2 lbs/week early, 0.5-1 lb/week as you lean out. Faster than that strips muscle. Slower than that usually means undertracking. The check-in data tells us which.
Will I do a lot of cardio?
Less than you think. Diet creates the deficit; cardio supports recovery and supplements the deficit when needed. Most clients run 8-10K steps daily plus 2-3 thirty-minute LISS sessions. HIIT goes in sparingly. Hours of treadmill cardio every day is the wrong tool.
What if I plateau?
Plateaus are part of every cut. Your weekly weight log and adherence data tell me whether the issue is calorie creep, water retention from sleep/stress, or genuine adaptation. Calorie pulls, refeed weeks, and training adjustments each fix different problems — we use the right one.
Can I drink alcohol while cutting?
Once a week, two drinks max, logged into your day. Alcohol calories are real and metabolize as the body's first priority — meaning the food you ate around it stores. We work it into the plan when it matters. Five drinks on Saturday will show up in Tuesday's weight.
How long until I see results in the mirror?
Most clients see visible change in the mirror by week 4-6 even when the scale moves slowly. Body recomp during a cut is real — losing fat while holding muscle changes the shape faster than the number. Photos, not the scale, are the truth-teller.
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