YOUR LEAN WEEK
What I'm doing right now to get lean
This isn't a perfect week from a magazine. It's my actual week - as a dad, a coach and a guy building towards a triathlon next year. Four solid sessions, a couple of runs, 10,000 steps and food that's boring in the best way.
Steal what works. Tick things off as you go - it saves on this device.
01
The training week
Every strength day starts the same: a 10-15 minute cardio warm-up. 3 rounds of 2 minutes on, 1 minute off, on a different machine each round (rower, bike, ski). Then 3 working sets of roughly 3 movements, plus a core piece if there's time.
Every day: 10,000 steps. When I'm following this week, I hit that easily.
02
A day of eating
My standard day while cutting. Lower carb at lunch, carbs at dinner. Nothing fancy - that's the point.
WAKE UP
4 eggs
Scrambled, fried or boiled - whatever's quickest.
~290 kcal · ~25 g protein
MID-
MORNING
MORNING
Protein smoothie
Scoop of protein, milk, a banana, a handful of berries, a spoon of peanut butter.
~475 kcal · ~38 g protein
LUNCH
Chicken & mayo
Grilled chicken breast with a spoon of mayo and some greens. Low carb on purpose while I'm cutting.
~535 kcal · ~77 g protein
DINNER
Protein + healthy carbs + a pile of veg
Chicken, fish or lean beef with rice, potato or butternut, and as many vegetables as I can fit on the plate.
~650 kcal · ~62 g protein
Calories
~1,950kcal
Protein
~200g
Water
3litres
Steps
10ka day
Rough numbers for my portions. Yours depend on your size, your training and your goal.
03
Your numbers
Pop in your bodyweight and get your rough daily targets.
Protein
-g / day
Water
-L / day
Calories to lean out
-kcal
Steps
10ka day
Protein at 1-1.2 g per lb of bodyweight. Water at ~35 ml per kg, plus extra on training days and hot days. Calories are a rule-of-thumb range only.
Exact calories →
04
10 tips
Tick the ones you're already doing. Be honest.
0/10
Tap a tip to tick it off.
PROJECT LEAN · 1:1 COACHING
This is my week. Want yours?
A sample week gets you started. A plan built around your body, your schedule and your numbers - with someone holding you to it - is what actually gets you lean.
- Training built around your week and your equipment
- Nutrition set to your exact numbers, not a guess
- Accountability - weekly check-ins so you don't drift
Starts with a free 15-min Roadmap Call. Or DM READY on Instagram.
B.FIT · Bruno Calha · Ballito, South Africa
General guidance only, not medical advice. Check with a doctor before starting a new training or nutrition plan.
General guidance only, not medical advice. Check with a doctor before starting a new training or nutrition plan.