In this episode, I break down exactly how I’d coach a male recreational athlete looking to lose 15-20 pounds in 8 weeks for a jiu-jitsu competition.

We start by reviewing his current eating habits and pinpointing what’s helping—and what’s holding him back. I share the macro targets I’d recommend for safe, effective weight loss without sacrificing strength or endurance, plus how to structure meals for peak performance.

I also cover activity, exercise, the role of quality sleep in recovery and fat loss, and key digestion tips to keep energy high and moderating hungry (or feeling too full and bloated).

If you’re curious about what a smart, sustainable fat loss phase looks, this episode is a great behind the scene look on how I make recommendations for clients.

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