The Lean Plate Blueprint is Coach Ryan’s 12-week fat-loss plan.

No banned foods, no detox teas, no 1,000-calorie days: just a clear process you can actually follow.

What’s inside:

How to set your own calories, protein and steps in 15 minutes (with a worked example)
The Lean Plate method: build every meal with your hands, no app needed
Carb cycling made simple: when to eat more and less, and whether you even need it
The 3 mistakes that stall fat loss, and what to do when you go off plan
Food labels, shopping lists, eating out and late-night hunger
Sleep, water and step targets, plus a daily checklist
12 weeks of training with a photo and a step-by-step how-to for every exercise: 4 sessions a week across 3 phases (strength, bodyweight circuits and conditioning)
A level check and a beginner build-up guide, so you know exactly where to start
Sample days of eating and a 12-week progress tracker

Who it’s for:

Intermediate to advanced: adults who already train and want to lose fat steadily with 4 gym sessions a week. New to training?

A beginner build-up guide shows you how to start with fewer sets, easier versions and 3 days a week.

What you get:

A 30-page PDF with a photo and a step-by-step how-to for every exercise, for phone, tablet or print.