Calories first, ego second. Josh and Liam break down how to actually eat to drop 4kg in 6 weeks. They run the numbers, set macros that don’t wreck your training, explain why carbs around workouts matter, and cover the micronutrient and food-volume basics that keep you full and consistent through silly season. Simple rules, real results!

[0:00] Eating to drop 4kg in 6 weeks

[0:52] How to calculate your calorie deficit

[2:09] Setting protein, carbs, and fats that actually work

[6:49] Micronutrients, food volume, and staying full

[13:56] Losing the last few kilos & wrapping up the fat-loss framework

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