by FitnessGrid
A 12-week structured resistance training and plant-forward nutrition program focusing on fat loss through progressive overload and deload cycles.
beginnerfat-lossplant-basedstrength-training
Fat loss and body recomposition programs
Cutting and recomposition plans that pair a calorie deficit with enough training stimulus to hold onto muscle. Includes mini-cuts, longer dieting phases, and maintenance blocks for afterwards.
19 programs in Fat loss.
by FitnessGrid
A 12-week calorie deficit aimed at ~0.5-1% bodyweight per week. Macro split prioritises protein; carbs cycle around training days.
dietcut12-weekdeficit
by FitnessGrid
An aggressive 3-week deficit of roughly 25% below maintenance. Built to drop 2-3 kg of bodyweight between bulking phases, fast enough that diet fatigue doesn't accumulate.
dietcutmini-cutdeficit
by FitnessGrid
A feedback-driven nutrition coaching procedure utilizing flexible dieting principles, macronutrient prioritization, and smart ingredient swaps.
nutritionflexible-dietingweight-managementmeal-planning
by FitnessGrid
A health-focused, multicomponent coaching framework for adolescents and young adults prioritizing quality of life over strict BMI targets.
adolescent-healthweight-managementpediatric-guidelineshabit-formation
by FitnessGrid
Evidence-based protocol for simultaneous muscle gain and fat loss using home-based resistance training and nutritional management.
body-recompositionweight-lossmuscle-gainhome-workout
by FitnessGrid
A 12-week phased protocol for simultaneous fat loss and muscle preservation using periodized training and precise macronutrient targets.
body-recompositionhypertrophystrength-trainingfat-loss
by FitnessGrid
Create multi-day meal plans focused on caloric deficits, muscle preservation, and dietary preferences (vegetarian or mixed).
nutritionfat-lossprotein-optimizationvegetarian
by FitnessGrid
Establish and adjust strength and body weight targets using structured psychological frameworks and physiological benchmarks.
goal-settingstrength-trainingweight-managementperiodization
by FitnessGrid
Strategic manipulation of energy balance and macronutrients to support hypertrophy, weight loss, or body recomposition.
nutritionhypertrophyweight-lossrecomposition
by FitnessGrid
Design 20-minute HIRT sessions targeting posture, weight loss, core strength, and hypertrophy through compound supersets.
time-efficientHIRTposturefat-loss
by FitnessGrid
A programming skill to facilitate weight loss and muscle preservation through structured walking and progressive resistance training.
weight-losswalkingstrength-trainingprogressive-overload
by FitnessGrid
Eat at maintenance, push protein, train hard, watch body composition shift slowly over months. The only protocol that delivers fat loss and muscle gain at the same time — and it only works for the right people.
dietrecompmaintenancebody-composition
by FitnessGrid
A 12-week structured beginner program combining Mediterranean nutritional principles with periodized resistance training.
beginnerfat-lossmediterranean-dietprogressive-overload
by FitnessGrid
Provides data-driven projections for muscle accrual and fat loss based on starting metrics and training age.
forecastingmuscle-gainfat-losstimelines
by FitnessGrid
An evidence-based, 20-minute weekly plan focusing on postural correction, core strength, and metabolic demand through progressive overload.
posturecore-strengthminimum-effective-doseweight-management
by FitnessGrid
Evidence-based strategies to manage fat loss and nutrition while eating at restaurants.
nutritionbehavior-changedining-outweight-management
by FitnessGrid
Evidence-based weight loss and nutritional structure for individuals with narrow food preferences or vegetable aversions.
fat-losspicky-eatingnutrition-aversionmicro-nutrients
by FitnessGrid
Establish evidence-based calorie and macronutrient targets using a flexible dieting framework to support body composition goals and psychological sustainability.
nutritionflexible-dietingmacrosfat-loss