Asset 03 of 03 · Calendar
Thirty posts for your coaching account, written out in full. Every day carries the hook you post, the caption underneath it and the call to action with the keyword people comment. Then the reply you send back when they do.
Twenty six of the thirty go up exactly as written. Fill in the other four right here.
You didn't fail the diet. The diet failed a Tuesday.
Four of the thirty days carry a fill-in. Type them once and every caption, every reply and every Copy button on this page carries them.
Saved in this browser only. Nothing you type here is sent anywhere. Fill it in once and it carries across all three turnkey pages.
Six posts a week, five weeks. Each week talks about one thing your people are already thinking about, so the month reads like one conversation instead of thirty separate posts.
Bold line is the hook. It goes on the graphic, or it's the first thing you say to camera. The paragraph below it, that's your caption. The last line is the call to action, word for word, with the keyword people comment. Two statics, two carousels and two reels every week so the feed doesn't flatten out. Post them in order.
You didn't fail the diet. The diet failed a Tuesday.
Every plan that needs six cooked meals works right up until one day goes sideways. Then it's over, and you decide the problem is you. The problem is you picked a plan with no room in it. The only plan worth starting is one you can run on your worst week.
Comment RESET and I'll send you the three day reset I start new clients on.
Five reasons it came back, and willpower isn't one of them.
One: you cut too hard, too fast. Two: you cut out every food you actually like. Three: you had no plan for eating out. Four: you stopped lifting while you dieted. Five: nobody told you what to do the day after you hit the number. Fix those five and the weight stops being a round trip.
Comment PLAN and I'll send you the one page version.
Stop starting Monday.
Monday isn't a magic day. It's just the day furthest away from having to do anything. Start at the next meal you eat. That's the whole change, and it's available right now.
Comment START and I'll send you day one.
Eat less, move more. Technically true. Completely useless.
Nobody was ever stuck because they didn't know that. They're stuck because nobody told them what less looks like on a plate at seven o'clock on a work night. That's the part a coach is actually for.
Comment PLAN and I'll send you what a normal day looks like.
What a day of eating actually looks like when it's working.
Slide by slide, one normal day. Breakfast with a protein in it. Lunch you can buy near work. A snack that stops the four o'clock raid. Dinner the whole house eats. Nothing weighed, nothing banned, nothing you have to explain to your family.
Comment PLAN and I'll send you the printable version.
The scale went up and you did everything right. Here's what happened.
Salt, sleep, a hard session, time of the month, a late meal. Every one of those moves the number without moving a gram of fat. Weigh in on the same day each week, take the average, and stop letting one morning make the decision.
Comment RESET and I'll send you the weekly check-in I use.
You don't need a food scale. You need a hand.
A palm of protein, a fist of vegetables, a cupped hand of carbs, a thumb of fat. That's a meal. It travels, it works in a restaurant, and it doesn't need your phone out at the table.
Comment MACROS and I'll send you the hand portion guide.
Protein first. That's the whole trick.
Put the protein on the plate before anything else and eat it first. You stay full longer, you hold onto muscle while you lose fat, and you stop needing willpower to eat less of everything else. It's the one habit I'd keep if I could only keep one.
Comment MACROS and I'll send you the protein list I hand out.
The four o'clock raid isn't a discipline problem.
It's a lunch problem. A lunch with no protein in it writes a cheque your afternoon has to cash. Fix lunch and the raid stops on its own. Nothing else needs to change that week.
Comment MACROS and I'll send you five lunches that hold.
No food is off the plan. Some just cost more than they're worth.
Nothing is banned here. You get to decide what a food is worth to you. Some are worth every bit of room they take up. Most aren't, and you already know which is which.
Comment PLAN and I'll send you the plan I build around real food.
How to eat out and still be on plan.
Order something with a protein in the name. Take a side of vegetables. Have the bread or have the dessert, not both. Water between drinks. Eat like that and a meal out is a meal, not a write-off.
Comment PLAN and I'll send you the restaurant card.
You're eating more than you think, and it isn't your fault.
Oil in the pan. The last few bites off a kid's plate. The coffee that's really a dessert. The handful while cooking. None of it feels like eating and all of it counts. Watch for three days without changing a thing and you'll see it.
Comment START and I'll send you the three day look.
Three days a week you actually do beats five days you plan.
The best programme is the one that survives contact with your calendar. Three sessions, done every week for a year, will change your body more than a perfect six day split you keep restarting in January.
Comment SPLIT and I'll send you the three day plan.
What to do in the gym when you've only got forty minutes.
One big lift. One push. One pull. One for legs. Then leave. Add a little weight or one more rep than last time and you've trained. Everything else in there is decoration.
Comment SPLIT and I'll send you the forty minute session.
You don't need to be sore to have trained well.
Soreness measures how new something was, not how much it worked. The thing that tells you it's working is the log: more weight, more reps, or better form than the last time you did it.
Comment SPLIT and I'll send you the tracking sheet.
Cardio isn't the punishment for eating.
Walking isn't a penalty and the treadmill isn't a courtroom. Cardio is there to keep your heart strong and your steps up. Your food does the fat loss.
Comment START and I'll send you the step target I actually use.
Five exercises worth your time, and three that aren't.
Worth it: a squat or a leg press, a hinge, a press, a row, and a carry. Skip: the machine that isolates something you can't point to, the ab gadget, and whatever the person next to you is filming. Get strong at five things.
Comment SPLIT and I'll send you the full plan.
Film one set from the side. It'll tell you more than any article.
You can't feel your own back rounding and you can't see your own depth. One phone, propped against a bottle, filmed from the side. Watch it once and you'll fix something today.
Comment SPLIT and I'll send you the form checklist for the big three.
One bad meal is a meal. It isn't a week.
The meal never did the damage. What did the damage was writing off the four days after it. Eat the next meal the way you would have anyway and there's nothing to recover from.
Comment RESET and I'll send you the get back on it plan.
What to do on the week you're travelling.
Pick the protein first at every meal. Walk wherever you land. Do two sessions with whatever the hotel has, or none, and lift when you get home. Hold the line, don't try to make progress. Coming back level is the win.
Comment PLAN and I'll send you the travel page.
Sleep is a training variable. Treat it like one.
A short night makes you hungrier, weaker in the gym and worse at deciding anything. If you're choosing between the five o'clock session and the extra hour this week, take the hour and train later.
Comment START and I'll send you the week one plan.
The scale hasn't moved in two weeks. That isn't a plateau yet.
Two weeks is noise. Four weeks of nothing, with everything actually being done, is a plateau, and it has an answer. Don't change five things because of a fortnight.
Comment STUCK and I'll take a look at what you're doing.
The five days a fortnight nobody accounts for.
The weekend. The meal out. The birthday. The drinks. The takeaway after a long day. There's nothing wrong with any of them. They just have to be in the plan instead of being a surprise every single time.
Comment PLAN and I'll send you the plan with the weekend built in.
Motivation isn't coming back. Build something that doesn't need it.
Same three days. Same sessions. Food you don't have to decide on. When the decision is already made the motivation stops mattering, which is handy, because it was never going to be reliable.
Comment START and I'll send you the first week.
What changes in the first month, and what doesn't.
In month one you get stronger in the gym, your clothes fit differently before the scale agrees, and you stop thinking about food all day. What doesn't happen is a new body in four weeks. Anyone promising otherwise is selling you your next disappointment.
Comment START and I'll send you what month one actually looks like.
Not part of the caption. Use a real client here, with their permission, and only numbers you can show.
Client first name was already doing the hard part and going nowhere.
Training most weeks. Eating better than most people. Still stuck. We changed three things: Change one, Change two, Change three. Nothing got added to the week. Something got taken out of it. That's usually where it hides.
Comment START and I'll tell you the three things I'd change for you.
The question I get most: can I do this if I've already done every diet?
Yes, and the people who've done every diet often move fastest, because they already know what doesn't work for them. We're not adding another rule set. We're taking away the ones that were never going to survive your week.
Comment STUCK and tell me what you've already tried.
You don't need more information. You've been collecting that for years.
The internet gave you every answer and none of the order. What changes things is somebody putting the five that apply to you in a row, in the right order, and checking you did them.
Comment COACH and I'll send you how Your program works.
Everything I've posted this month, in one place.
The reset, the hand portions, the three day split, the travel week and the weekly check-in. All of it lives inside Your program, with somebody reading your week back to you so you don't have to guess which one applies today.
Comment COACH and I'll send you the details.
If you start today, your first month is already written.
Week one is the food. Week two is the sessions. Week three is the week that goes wrong, because it will. Week four is the one where you stop thinking about it. That's the first month of Your program, and it starts at your next meal.
Comment COACH and I'll send you the first step.
Somebody comments the keyword. This is what you send back, word for word. Every one of them ends with a question, because a reply is worth more than a download.
Here you go. Three days, nothing bought, nothing weighed.
Day 1: a palm of protein at every meal. Leave everything else alone.
Day 2: same, plus a walk after your two biggest meals.
Day 3: same, plus write down what you ate. No changes to it, just write it.
Tell me how day three felt. That one message tells me more than any form would.
Sending it over now. It's one page, it shows what a normal day looks like, and it works the same at home or eating out.
One thing while I've got you: what does four o'clock usually look like for you? That's where most plans come apart and I'll tell you what I'd change.
Here's day one.
Breakfast with a protein in it. A walk you wouldn't normally take. Three sessions put in your calendar like appointments.
That's it. Do it today rather than Monday. Tell me when it's done and I'll send day two.
Here's the hand guide.
Palm of protein, fist of vegetables, cupped hand of carbs, thumb of fat. Every meal.
No app, no scale, and it still works when you're out.
Run it for two days and tell me which meal was hardest to build that way.
Sending the three day plan.
Day A: squat, press, row. Day B: hinge, pull, carry. Day C: whichever of those felt worst.
Same lifts every week, add a rep or a little weight on something each time.
Which days are actually free for you? I'll tell you how to lay it out.
Tell me three things and I'll tell you where it's stuck.
What you eat on a normal weekday. What your training week actually looks like, not the plan. How long it's been flat.
No form, no call. Just type it here.
Here's how Your program works.
We look at your week first, then the food, then the training, in that order.
You get a plan built around the days you actually have, and a check-in every week where somebody reads it back to you.
Send me your week as it looks right now and I'll tell you the first thing I'd change.
Four angles so you can test rather than run one creative and learn nothing. These are the same four scripts your launch calendar points at, under the same names, so the page and the chip never disagree.
Two fill-ins, then you’re done. Fill them in at the top of the page and every caption and reply carries them. Everything else goes up as written.
The name of your coaching offer. It appears on days 28, 29 and 30 and in the COACH reply.
A real client on day 26, used with their permission, plus the three things you changed for them. No numbers you can't show.
Start again at day one with the weeks reordered, or bring what landed to the next call and we will write the following month against your actual numbers instead of a guess.
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