Drop your numbers below 👇 1. What is your current weight? 2. What is your estimated current body fat percentage? 3. What is your goal body fat percentage? 4. How much weight do you need to lose to reach your goal? 5. How long will it take you if you lose roughly 1% of your body weight per week? Example: Current weight: 100kg Current body fat: 25% Goal body fat: 15% Estimated weight to lose: 12kg Estimated timeline: 12 weeks

👇🏼 Copy and Paste the below into the comments Current weight: Estimated body fat%: Target body fat %: 15% Current fat mass: Body weight x body fat % = Lean body mass: Body weight - fat mass = Target weight: Lean body mass ÷ 0.85 = Total weight to lose: Current weight - target weight = Weekly target: Weight to lose ÷ 8 weeks = My realistic 8-week goal: My longer-term goal: What I’m no longer tolerating:

👇🏼 Copy and Paste the below into the comments section each week: 1. Dense Muscle Method score: /7 sessions completed 2. Simple Shred System score: /7 days eating on plan 3. Average hours of sleep:_ hours per night 4. Discipline win of the week: What did you do even when you didn’t feel like it? 5. What didn’t go well this week? Be honest. Training, food, sleep, mindset, stress, alcohol, porn, scrolling, excuses, anything. 6. Weight dropped this week: Starting weight: __Current weight: __Total dropped this week: __ 7. Biggest lesson from this week: What did you learn ? 8. Commitment for this week: This week I will commit to: