A 60-day, step-by-step fat loss programme designed around male physiology.

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Men often carry more lean mass, which can help fat loss when the plan is built around it. Generic diets ignore this. The Men’s 60-Day Fat Loss Program is a structured guide designed to help you:

• Work towards fat loss while preserving muscle
• Maintain energy for work, workouts and life
• Build sustainable habits for the long term

Why many men plateau

• Training too hard or too light for the goal
• Insufficient protein, which can lead to lean mass loss in a calorie deficit
• Neglecting NEAT (daily movement), which reduces total calorie burn
• Overlooking recovery, causing fatigue and stagnation
• Following generic plans that ignore male physiology and goals

What you’ll learn

• Lean mass & metabolism — how muscle contributes to calorie burn.
• Calorie & macro targets — energy and protein strategies that aim to preserve strength and energy.
• Strength & cardio programme — a 60-day, step-by-step plan designed for men.
• Appetite & behaviour management — managing hunger, avoiding energy crashes and staying consistent.
• Metrics that matter — waist, strength, energy and body composition, not just the scale.

Who it is for

• Men frustrated with slow or stalled fat loss
• Those plateauing despite consistent training and diet
• Men wanting a structured, evidence-informed programme
• Coaches wanting structured male-specific guidance

Who it is not for

• Anyone under medical dietary supervision
• Those with diagnosed metabolic or endocrine disorders
• Competitive bodybuilders in contest prep
• Anyone unwilling to track protein intake
• Anyone seeking extreme crash-diet results
• Under-18s

What’s included

• 60-day step-by-step fat loss programme
• Daily calorie and macro guidance with male-specific adjustments
• Strength and cardio plans tailored for men
• Behaviour and habit strategies
• Mini-case examples
• Digital PDF — access anywhere, instantly

Example day (about 1,650–1,800 kcal, about 140g protein)

Breakfast: 3 eggs + 100g oats + berries · Lunch: 150g chicken + brown rice + mixed salad · Dinner: 200g salmon + sweet potato + broccoli · Snack: protein shake or Greek yogurt. This is an illustration only; your own targets will differ, and swap options are included.

The approach

1. Protein & muscle retention — the programme uses 1.6–2.2g/kg to help preserve lean mass in a deficit.
2. NEAT — daily movement has a significant effect on energy use.
3. Progressive overload — strength training helps signal muscle retention.
4. Moderate deficits — avoiding aggressive deficits helps protect energy and metabolism.
5. Lean mass — more muscle generally means a higher resting energy use.

Phase-based design

• Phase 1, foundation & reset (days 1–14): about 1,800–1,750 kcal; build habits with a moderate deficit; early weight change is often water plus some fat.
• Phase 2, accelerated fat loss (days 15–42): about 1,750–1,650 kcal; 3 strength sessions a week; 10,000–12,000 steps a day.
• Phase 3, tightening & retention (days 43–60): about 1,650–1,600 kcal; optional fasting windows; slight carb adjustment at dinner if needed; focus on strength and waist metrics.

Food categories

Prioritise lean proteins, whole carbohydrates, quality fats and fibrous vegetables. Limit ultra-processed, high-sugar and deep-fried foods to controlled flexibility windows.

Measuring progress

• Weigh daily and track 7-day averages
• Measure your waist at the navel weekly
• Take weekly progress photos in consistent lighting
• Track strength performance

Fat loss is a trend, not a daily number.

After day 60: reverse and maintain

Increase calories by around 100 a week, keep protein steady, continue strength training and monitor your waist weekly, with the aim of stabilising without rebound weight gain.

The GrowthLedger standard

This system relies on structure, protein precision, progressive overload, a controlled deficit and consistency — not motivation.

Important

GrowthLedger Wellness © 2026. This programme is for educational purposes only and does not constitute medical advice. Consult a qualified healthcare professional before beginning any diet or exercise programme. Results vary based on adherence, starting condition and lifestyle, and are not guaranteed.