Meal Plan – Weight Loss
Weight Loss Accelerator
Steal the exact first steps Noah gives new clients to drop fat without starving, endless cardio, or giving up your social life. Get the essentials here for free — unlock the complete step-by-step system inside our Discord when you join a program.
1) Set Your Calorie Target
Start at bodyweight × 11–12 kcal (lbs → daily calories). Keep protein at 0.8–1.0 g/lb. Example: 200 lb → 2,300–2,400 kcal & ~170–200 g protein.
2) Move, Don’t Marinate
8–10k steps daily + 3 strength sessions/week. Strength preserves muscle so the scale drop actually looks good.
3) Track 4 Metrics
Daily: calories, protein, steps, sleep (7+ h). Weekly: weight trend & waist. Hit 80–90% consistency before changing the plan.
Sample 7-Day Meal Skeleton (Free)
Swap proteins/carbs you like — just match calories & protein.
- Breakfast: Greek yogurt bowl + berries + honey + granola (30–40 g protein).
- Lunch: Chicken/rice/broccoli or turkey wrap + fruit (35–45 g protein).
- Dinner: Lean protein + potato/rice + big salad (40–50 g protein).
- Snacks: Protein shake, jerky, cottage cheese, fruit.
- Out to eat: Protein first, veggies second, starch last. Stop ~80% full.
Free 3-Day Training Split
- Day 1: Squat, RDL, Split squat, Core (8–12 reps).
- Day 2: Bench/Push, Row, Shoulder press, Pulldown, Triceps.
- Day 3: Deadlift/Posterior, Hip hinge, Lateral raises, Biceps, Core.
What You’ll Unlock in Discord
- Personalized calorie & macro blueprint with weekly adjustments.
- Complete training phases (strength + accessory work) updated every 4 weeks.
- Check-ins & form feedback directly with Noah inside Discord.
- Meal builder with exact portions for your numbers + eating-out swaps.
- Accountability threads, leaderboards, and habit streaks.
Starter Membership
Full access to the Discord, monthly program updates, and weekly check-ins.
FAQ
Do I need a gym?
No. We include home and gym options. The Discord has swaps for dumbbells, bands, or machines.
Can I still eat out?
Yes. Use our “protein-first” ordering guide + portion cheat-sheet to stay on target without tracking obsessively.
How fast will I lose weight?
Typical pace is 0.5–1.0% bodyweight per week. We adjust weekly to keep you in that range without losing muscle.
Keep the free plan — and when you want the exact numbers, coaching, and community to lock it in for good, join below.