Free Fat-Loss Blueprint PDF
Free PDF guide
The fat-loss blueprint I used.
A concise, no-fluff breakdown of the calories, protein-first meals, walking, Zone 2 and strength routine I used while going from about 240 lb toward 190—and now working toward 175.
52pounds down
5concise pages
Freeinstant download
Dad With The Dagger
240 → 188 lb
Fat-Loss Blueprint
Calories + protein. Movement. Meals. Daily checklist.
What’s inside
My real framework: tracking, protein-first meals, steps, Zone 2 and lifting.
Simple macro setup: calories first, then protein as the first priority.
Food examples: repeatable recipes, snacks, dessert and drinks from my logs.
Built for real life
- No detoxes or punishment workouts.
- No pretending every day was perfect.
- Just the repeatable system I kept coming back to.
This free guide describes my personal experience and general educational information. It is not individualized medical, nutritional or exercise advice. Some links inside the PDF may be affiliate links.