Drop Fat. Keep Muscle. Stay Strong.
This isn’t about starving yourself — it’s about protecting lean mass while dropping the fluff. Walt the Weight Loss Wizard is here to help you get lean without sacrificing strength.
Your Target Plan
The goal is simple: lose fat without losing muscle. Here’s the structure to make it happen.
- Calories: TDEE – 500 kcal
- Estimated Weekly Loss: ~1 lb per week
- Macros: High protein. Fats and carbs adjusted based on energy and fullness.
Your Strategy
This plan is built to maintain strength, support testosterone, and keep you performing while dropping body fat.
- 🏋️ Lift heavy 3–5x/week. Strength is your foundation.
- 🚶♂️ Steps: 8,000–10,000/day to support fat loss without stress.
- 🍗 Never dip below your assigned deficit. Muscle needs fuel.
- 😴 Prioritize 7–9 hours of sleep to recover and regulate hormones.
- 🧠 Manage stress — it directly impacts fat loss and testosterone.
“Starving yourself kills gains. Lift hard. Eat smart. Stay consistent.” – Walt the Weight Loss Wizard
Free Guides to Help You Lose Weight and Maintain Muscle
Flexible Dieting Guide
Eat what you love and still reach your fat loss goals with flexible dieting.
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Food Made Simple
Easy, macro-friendly recipes that make healthy eating simple and delicious.
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PPL Workout Plan
Push, Pull, Legs split designed to support fat loss and preserve lean mass.
Download Now