Done Starting Over: one steady plan for 12 weeks
A calorie and protein target that fits you, three short strength workouts a week, a walking plan, real meals and a 10-minute check-in every week that tells you what to fix next. No more Mondays.
Instant download · US Letter + A4 · coaching emails included
What you get
66 printable pages, including your free store bonus page: one plan from setup to week 12, with every log, check-in and tracker in one place.
Pick a track to lose about 10, 20 or 30+ lbs, then set your calorie target, protein target and step baseline on 4 simple worksheets. Never below 1,200 calories.
Workouts A, B and C, 25 to 35 minutes, with dumbbells or bands. Starter and Stronger levels for every phase, form cues and clear progression rules.
Weekly step targets by track, 2 optional brisk walks, the plate method, protein-first swaps, eating-out rules and a 7-day meal plan with 15 recipes and a grocery list.
A daily log and a check-in spread for every week, plateau rules, a maintenance plan, a next-block plan for Track 30+, and habit, weigh-in and measurement trackers.
A look inside: your track, your calorie target, the 12 weeks at a glance, a workout, your step targets, the plate method, the meal plan, a weekly check-in and the plateau rules.
How the 12 weeks work
Three phases. Each one keeps what came before and adds a little. Every week: 3 workouts, daily steps, protein at every meal and one 10-minute check-in.
Find your numbers, learn the moves and get protein into every meal. Nothing extreme: you build the routine you will keep.
Go heavier with the 2-for-2 rule, add 2 optional brisk walks, protect your sleep and plan your weekends before they happen.
Supersets, one untracked day a week, a Week 12 re-test, then your bridge to maintenance or your next block.
Made for you if…
- You have started over more Mondays than you can count
- You want to lose 10, 20 or 30+ lbs at a pace you can keep
- You want to keep your muscle while you lose, not just eat less
- You would rather train at home, 3 times a week, in about 30 minutes
- You want honest coaching with no detoxes, crash diets or promised numbers
Coaching emails come with it
After you order, you get a short welcome email with three setup jobs, then one email from me each week for all 12 weeks: the week's focus, a form or food tip, a small win to aim for, help with your Week 4 and Week 8 reviews and your Week 12 re-test, and a final email on life after the plan.
Hi, I’m Coach Luke
I’m a NASM-certified personal trainer (CPT, CES, PES) and NESTA nutrition coach with 20+ years in health and fitness. In that time, the women who finally kept weight off weren’t the ones with the strictest diet. They were the ones who stopped starting over. This plan is built to help you do exactly that.
Done Starting Over: The 12-Week Fat-Loss Plan for Women 25+
$14.99- 66-page printable plan (US Letter + A4)
- 3 goal tracks + 15 illustrated home moves
- Walking plan, 7-day meal plan + grocery list
- A welcome email + 13 weekly coaching emails
Get the 12-week plan →
Secure checkout. Your download link appears right after payment and is emailed to you.
Questions
How much weight will I lose?
I won’t promise a number by a date. The plan aims for a realistic pace of about 0.5 to 1% of your body weight a week: often 1 to 2 lbs a week at the start and closer to 0.5 to 1 lb a week as you near your goal. Some weeks show more, some less, and a few show nothing. That’s why you track a weekly average and your waist, not single days.
What equipment do I need?
A light pair (5 to 10 lb) and a medium pair (10 to 20 lb) of dumbbells, or light and medium resistance bands, plus a sturdy step or bottom stair, a counter or table, a bathroom scale, a soft tape measure and a phone or tracker that counts steps. No gym needed.
I’ve never lifted weights. Is this for me?
Yes. Every workout has a Starter level, Weeks 1 and 2 keep the same weights while you learn the moves, and each move has an easier version. You can switch between Starter and Stronger any time.
Do I have to count calories?
You set one calorie target at the start and re-check it at Weeks 4 and 8. Aim to hit it most days, not every day. The plate method is your no-math backup for meals you can’t track, and in Phase 3 you practise one untracked day a week.
Is this a physical product?
No. It is a digital download. Print the pages or use them on a tablet with a PDF note app, and reprint the weekly pages and trackers whenever you need them.
What if I have a problem with my file?
Email me at coach@coachluke.com and I will sort it out.
Pairs well with
Other printables from the Coach Luke shop that work hand in hand with this one.
31 real recipes with macros, weekly menus, grocery lists and Sunday prep plans. $9.99.
See what’s inside →The High-Protein Food Guide102 foods ranked by protein, a 30-gram meal cheat sheet and a 7-day plan. $9.99.
See what’s inside →The Protein & Macro TrackerSet your targets once, pick foods from a dropdown and the sheet does the math. $9.99.
See what’s inside →12-Week Fitness Planner for Women 25+An undated planner with a weekly plan and tracker for steps, workouts and habits, plus a check-in every four weeks. $9.99.
See what’s inside →Back to the shop · coachluke.com · coach@coachluke.com