01Basics
The foundation for structured strength training: from technique and exercise selection to planning.
19.90€
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E-book
Diet
The workbook
Your workbook for controlled fat loss: principles, tables and checklists to work through, no detours.
- 29 pages
- 6 chapters
19.90€Your purchase keeps countingWith your order you get a personal code.If you later get a bundle or the Complete Library, the price of this e-book counts in full. You only pay the difference.If you start coaching, the amount comes off your first month.The code is valid for 12 months from the purchase and can be used once.
Right after payment you get an email with your invoice and the download link. Read the PDF on your phone, tablet or computer, or print it. The link works for 7 days and up to 5 downloads, so save the file straight away.
What this is about
What makes a good diet?
A diet is a planned, time-limited phase, not a permanent state.
It has a beginning, an end, and a clear goal: fat loss with the best possible muscle retention. During this phase, it comes down to consistency, day after day and week after week.
- Caloric Deficit
- Protein Intake
- Nutrition Structure
- Measuring Progress
“It doesn't get easier, you just get better.”
What’s inside
6 chapters, 29 pages.
- 01Pages 3 to 6
Fundamentals
Understanding calories · Setting a sensible deficit · Defining your starting point
- 02Pages 7 to 8
Nutrition
Structuring nutrition in a deficit · Setting macros · Organising satiety and everyday life sensibly
- 03Pages 9 to 11
Progress and Adjustment
Documenting development · Spotting trends · Making targeted adjustments
- 04Pages 12 to 21
Training in a Deficit
Protecting muscle · Managing training · Balancing performance and recovery sensibly
- 05Pages 22 to 25
Everyday Life and Flexibility
Understanding hunger · Handling eating outside the routine · Integrating weekends and everyday life sensibly
- 06Pages 26 to 28
Conclusion
Ending the diet · Making sense of the first weeks after · Carrying the result forward long-term
A look inside
This is what it looks like.
Three real pages from the workbook: what makes a good diet, intensity and effort and dealing with hunger in a deficit.
The principles
The four principles of this diet.
01
Phase
A diet has a clear beginning and a sensible end.
02
Goal
Lose fat and preserve muscle as well as possible.
03
Structure
Organise nutrition and everyday life so the diet stays workable.
04
Adjust
Watch the trend and only change something when it's really necessary.
Structure beats extremes, in fat loss too.
Cheaper in the bundle
Nutrition Bundle
Diet together with Body Recomposition and Daily Routine & Maintenance.
Or all six e-books at once: Complete Library for €89.90 instead of €119.40.View the library
Premium CoachingAll e-books are included free in Premium Coaching.View coachingMore e-books
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