Free 8-Page Plan · No Card, No Catch
Lose Fat After 35 Without Losing Your Muscle
The 5-step plan I give women 35+ who've tried 1,200 calories and cardio and watched it all come back: your protein number, a deficit you can live in, three lifts a week, and the fix for the 4 pm and 9 pm cravings.
✓ Your protein target by goal weight, and what 30 g actually looks like on a plate
✓ The three lifts that keep your muscle: three 30-minute sessions a week, dumbbells or a chair
✓ The 4 pm and 9 pm craving protocols my clients use instead of willpower
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20+ years coaching real people
NASM CPT, CES, PES
NESTA Nutrition Coach
Built for women 35+
What's in the plan
Eight pages. Five steps. Read it once, put your protein number on the fridge, and start Monday.
Steps 1 and 2
Protein and the right-size deficit
Your protein target by goal weight, what 30 g looks like, and how big a deficit should be so you keep your muscle, your energy, and your sanity.
Step 3
The three lifts
Squat, hinge, push and pull. Three 30-minute sessions a week with dumbbells or a chair, written so you can start at home tonight.
Steps 4 and 5
Cravings, steps, and sleep
The 4 pm and 9 pm protocols, the daily walking target, and why sleep decides whether you burn fat or muscle.
Why the last diet came back
After 35 you lose muscle every decade you don't train for it. Crash diets speed that up: lighter on the scale, softer in the mirror, and a slower metabolism than when you started. This plan is built to reverse that.
What you've been told
Eat 1,200 calories and do more cardio.
The scale is the score.
Lifting weights makes women bulky.
Cravings mean you lack willpower.
What actually works
A 300 to 500 calorie deficit with protein high enough to keep your muscle.
Your waist, your photos, and your lifting numbers are the score.
Three lifts a week inside a deficit is what "toned" actually is.
Cravings at 4 and 9 are a lunch problem and a sleep problem. Both fixable.
This isn't a diet program
What it's not
✕ A 1,200-calorie meal plan
✕ An hour of cardio a day
✕ A list of foods you can never eat again
✕ Something that costs you anything
What it is
✓ A protein number you can hit with real food
✓ Three lifts you can do at home with dumbbells
✓ Honest about which supplements you don't need
✓ Free, and yours to keep
Why I made this
I'm Coach Luke, a NASM-certified personal trainer and NESTA nutrition coach. In 20 years of coaching, the women who came to me after 35 almost never had a discipline problem. They had a plan problem: too few calories, too little protein, no strength training, and a scale telling them lies.
This is the plan I give them on day one. It's free because the first step should be.
NASM CPT, CES, PES
NESTA Nutrition Coach
Collegiate Track and Field
20+ Years Experience
Real advice. Real results. No gimmicks.
Free. Takes 10 seconds.
Grab the plan
Work out your protein number tonight. Start the lifts this week.
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