Lose the fat.
Keep the strength.

A 25-week bulletproof program built around kettlebells, 45-minute windows, and one non-negotiable idea: consistency beats intensity — until it's time for intensity.

◆ Fuel · Move · Repeat · Show Up

Current

190lb

Target

165lb

Pace

1lb/wk

Timeline

~25wks

Protein

160–170g

Steps

8–10k

◆ Thursday AM weigh-in · Renpho

The Five Levers

Everything in this plan is downstream of these

Moderate deficit

~2,000–2,200 cal/day. Sustainable. Eat the prescribed meals and you hit it. No macro tracking.

II.

High protein

160–170g daily — roughly 1g per lb of target weight. Protects muscle while fat drops. Protein at every meal.

III.

Strength training

Three lifts per week, 45 min each. Progressive overload. Deload every 4th week. Kettlebells do the work.

IV.

Daily steps

8–10k/day. The silent fat-loss engine. Stroller walks with Owen count. Most underrated lever in this whole plan.

Sleep floor

7 hours, broken is fine. Under that, eat maintenance — don't cut harder. Recovery beats restriction every time.

VI.

Creatine · forever

5g daily. Best-studied supplement in existence. +5–10% strength, muscle protection, even cognition. Start now.

The Daily Checklist

10 things. Print it. Tape it to the fridge.

01	Creatine · 5g Dump it in your first coffee. Set it and forget it.
02	Protein-first breakfast · 35–45g Within 90 min of waking, or at 11am if IF-ing. Pick from the 5 meal defaults.
03	Weigh-in · Thursday AM only Fasted, on Renpho. Once a week. Daily weighing is noise.
04	Daily core · 10 min Plank · side plank · glute bridge · bird dog. This IS the back fix.
05	Workout · if training day 45-min window, any time. If you miss it, it's done. No makeup workouts.
06	Lunch · 35–45g protein Pick from the 5 defaults. If you have to ask what to eat, eat L1.
07	Step check · after lunch Under 5k by noon? Stroller walk with Owen after dinner is non-negotiable.
08	Dead hang · 20–30 sec From the pull-up bar, any time. Decompresses the spine. Back fix ingredient.
09	Dinner · 35–45g protein Training day? Eat the carb. Rest day? Halve it or skip.
10	Last meal by 8pm Hard rule. Sleep quality + accidental IF window. Non-negotiable.

The rule behind the rules

If you did the checklist, the day counts. If you didn't, it doesn't. No partial credit, no guilt spiral. Tomorrow is a fresh checklist. The system wins over 25 weeks — not 25 hours.

The Weekly Flow

At a glance

Mon

Full body push/pull

Tue

MOVE

Walk or Peloton

Wed

Hinge & press

Thu

MOVE

Walk or Peloton

Fri

Overhead & swings

Sat

MOVE

Long walk, family

Sun

REST

Core + stretch

Daily Core · Non-Negotiable

Every day

Minutes

Plank30 sec
Side plank20 sec / side
Glute bridge15 reps
Bird dog10 / side

The Three Workouts · Week 1

Exact weights

Workout A

Monday

Goblet squat · 35 lb KB3 × 10
Push-ups3 × 8–12
One-arm KB row · 35 lb3 × 10/side
Farmer carry · 44 lb KB3 × 30s

Workout B

Wednesday

KB deadlift · 44 lb3 × 10
Reverse lunges · 18 lb goblet3 × 8/leg
Floor press · 10 lb DBs3 × 10
Dead bugs3 × 10

Workout C

Friday

Shoulder press · 18 lb KB3 × 8/side
Assisted pull-ups3 sets
KB swings · 35 lb3 × 15
Farmer carry · 44 lb3 × 30s

The 25-Week Progression

Get harder, not longer · deload every 4 weeks

Wk 1 · Restart

A/B/C prescribed weights
Start creatine today
Meal defaults locked in
Target: 188

Wk 2 · Ignite

Squat → 44 · Deadlift → 53
Add caffeine pre-workout
Step target live
Target: 187

Wk 3 · Accelerate

Add 4th set + finishers
Supersets active
Target: 186

Wk 4 · DELOAD

Drop weights 20%
Same reps, move slow
Recovery week
Target: 185

Wk 5–7 · Build

Fresh weights post-deload
Push finishers hard
Target: 184 → 182

Wk 8 · DELOAD

Recovery cycle
Target: 181

Wk 9–11 · Build

Go for rep PRs
Re-assess at Wk 12
Target: 180 → 178

Wk 12 · DELOAD + Checkpoint

Month 3 assessment
Re-evals tab if stalled
Target: 177

Weeks 13–25 · Continue the cycle

Three build weeks, one deload. Repeat until 165. The weekly loss may slow to 0.75 lb as you get leaner — that's normal and expected, not a plateau. Once you hit 165, see the If Stalled tab for the reverse diet protocol.

Progression rules

Can hit the reps clean?Go up 10% next session.
Last set feels like you had 3+ reps left?Definitely go up.
Can't hit the reps with good form?Stay at last week's weight.
Form breaking down?Drop the weight. Form first, always.
Deload every 4th week.Non-negotiable. Drop 20%, same reps, move slow. This is how you train for 6 months without breaking.

Monthly checkpoints

Month 1 · end Wk 4Expected: −4 to −5 lbs. Leaner face. Strength up 10–15%. Back noticeably better.
Month 2 · end Wk 8Expected: −8 to −10 lbs. Noticeable body change. Clothes fit differently.
Month 3 · end Wk 12Expected: −12 to −15 lbs. Visibly leaner. Form automatic. Re-evals if not hitting.
Month 6 · ~165GOAL HIT. Switch to reverse diet protocol. See If Stalled tab.

The Dad Strength Circuit · Weeks 5+

3 rounds, minimal rest — 44 lb goblet squat × 12 · push-ups × 10 · 35 lb KB row × 10 · 44 lb farmer carry × 30 sec. Fifteen minutes, conditioned like a full gym session. Use this once a week on a day you don't have time for the full workout.

Daily Add-Ons · Where You Win

Small, consistent, cumulative

◆

Grease the groove

Scattered throughout the day, no warmup, never to failure.

5–10 push-ups · 2–3 pull-ups · 10 KB swings · 3–5× daily

▲

Five-minute burner

Pick one. Any time of day. No more than five minutes.

Battle rope intervals · KB swing EMOM (10 × 5 min) · Peloton sprint

●

Steps

The background engine. Holding Owen counts as loaded carry.

8,000–10,000 / day

Nutrition · The Numbers

Daily targets · cutting for fat loss, not starving

Calories

2,000–2,200

Fat loss + muscle retention

Protein

160–180g

Non-negotiable

Carbs

120–180g

Scale to training

Fats

60–80g

Keep in check

Protein first

At every meal. Eat the protein before anything else on the plate. Do this and most of the battle is won.

Carbs around activity

Training day? Eat the rice/potato/oats portion. Rest day? Dial them back a notch. Your body uses them best when it's earned them.

Zero garbage calories

No soda. No sugary drinks. No random snacking. No late-night eating. These are the four easiest wins.

House fat rules still apply

Ghee, tallow, grass-fed butter, EVOO, avocado oil only. No seed oils. For cutting, measure the fat — it's where calories hide.

Ghee

High-heat sauté, eggs

Tallow

Fries, roasts, smash burgers

Butter

Finishing, breakfast

EVOO

Salads, drizzle, low heat

Avocado

Neutral cooking, marinades

Build A Plate · From Your Kitchen

Pick 1 from each · everything listed is already in your shop rotation

Protein

40–50g · ~6–8 oz cooked

Kirkland organic chicken breastCOS
TJ's organic chicken thighsTJ
Kirkland organic ground beefCOS
Kirkland wild sockeye salmonCOS
Pasture-raised eggs (3–4)COS
Organic plain Greek yogurtCOS
TJ's organic turkey breastTJ
Sprouts BOGO chickenSPR
Shredded chicken (batch)FRZ

Carb

30–50g · training days higher

Organic basmati riceCOS
Organic jasmine riceCOS
Organic sweet potatoCOS
Kirkland rolled oatsCOS
TJ's frozen brown rice (3 min)TJ
TJ's frozen wild rice blendTJ
Organic corn tortillas (2)TJ
Fingerling / baby potatoesCOS
Organic pasta (measure dry)PAN

Volume · Veg

Eat until full — this is free

Organic spring mixCOS
Power greens (kale/chard/spinach)COS
Organic broccoli crownsTJ
Tri-color bell peppersCOS
Organic baby carrotsCOS
Kumato tomatoesTJ
Persian cucumbersTJ
Organic arugulaTJ
Frozen broccoli / green beansCOS

The formula

Protein + carb (if training) + two fistfuls of veg + one measured fat. That's the meal. Do it three times a day with your existing ingredients and you hit your numbers without thinking.

Seven Go-To Meals · Built From Your Shop

Pick any one · 35–45g protein · cut-friendly

Eggs · Avo · Greens

BREAKFAST · 10 MIN

Your delayed-breakfast default. Ghee in pan, not butter — keeps fat in check for a cut.

4 pasture-raised eggs COS
½ Teeny Tiny avocado TJ
Handful power greens wilted in ghee COS
1 tsp ghee · flake salt · pepper

P 30gC 6gF 28g~400 cal

Lean Overnight Oats

BREAKFAST · PREP SUN

Sunday-prep version of your mason jars. Skip the maple syrup when cutting — the berries sweeten enough.

½ cup Kirkland rolled oats COS
1 scoop whey protein
¾ cup organic whole milk COS
½ cup Kirkland frozen wild blueberries COS
1 tbsp chia seeds

P 35gC 45gF 10g~430 cal

Shredded Chicken Bowl

LUNCH · 5 MIN

The freezer-to-table dinner from the batch cook, right-sized for a cut. Heat the bag, build the bowl.

6 oz Mex-seasoned shredded chicken FRZ
⅔ cup TJ's 3-min brown rice TJ
Big handful spring mix COS
¼ avocado + lime + cilantro TJ
Splash organic salsa autentica TJ

P 42gC 38gF 14g~460 cal

Sheet-Pan Thighs

DINNER · 45 MIN

Straight from the Week 1 meal plan. Eat 2 thighs and double the veg to lean it out.

2 TJ's organic chicken thighs TJ
1 bell pepper + broccoli crown COS
Red onion · garlic · thyme · lemon
1 tbsp ghee + splash EVOO
⅓ cup jasmine rice COS

P 40gC 32gF 22g~490 cal

Salmon + Greens

DINNER · 25 MIN

Pull one Kirkland salmon portion that morning. Skip the rice on non-training days.

1 Kirkland wild sockeye portion (~6 oz) COS
2 cups power greens sautéed COS
Asparagus or green beans COS
Lemon · dill · flake salt
1 tsp ghee to finish

P 38gC 12gF 18g~380 cal

Lean Taco Bowl

DINNER · 20 MIN

Your taco night, cut-friendly: bowl instead of tortillas (or one tortilla max), and drain the ground beef.

5 oz Kirkland organic ground beef COS
Homemade taco seasoning (no sugar)
½ cup jasmine rice COS
Spring mix · Kumato tomato · cilantro TJ
¼ avocado + salsa autentica TJ

P 38gC 40gF 20g~490 cal

Smoked Thigh Salad

LUNCH · 5 MIN

When you've got Friday's Z-Grills thighs in the fridge. Your best weekday lunch — zero thinking.

2 Z-Grills pellet-smoked thighs (sliced) FRZ
2 big handfuls spring mix COS
Bell pepper · cucumber · cherry tomato TJ
2 tbsp EVOO + balsamic + flake salt
Crumbled TJ's Israeli feta (1 oz) TJ

P 44gC 14gF 28g~470 cal

Yogurt + Chomps Stack

EMERGENCY LUNCH · 2 MIN

When the day goes sideways. No cooking, no thinking, still hits 35g+.

1 cup Kirkland whole-milk Greek yogurt COS
2 Chomps grass-fed sticks COS
½ cup Kirkland frozen wild blueberries (thawed) COS
Small handful Kirkland raw almonds COS

P 38gC 22gF 20g~420 cal

Freezer Plays · Cut-Friendly Versions

Working with what's already portioned from batch cook day

Beef Chili

One quart bag = 2 servings. Eat half. Skip the cornbread side when cutting — top with extra cilantro, lime, a small dollop of Greek yogurt instead of sour cream.

Serving cap: 1 quart ÷ 2

Shredded Chicken

The king of the freezer for cutting. 6 oz over greens, over rice, in a tortilla, in a bowl. No fat added in the cook — easy to control.

Use for: Meal #3 bowl

White Chicken Chili

Lower-cal than the beef chili. Skip the crusty bread. Top with avocado + lime.

Serving cap: 1 quart ÷ 2

Marinara + Meatballs

Save this for training days. Eat 3 meatballs max and serve over zucchini noodles (mandoline) instead of pasta to lean it out.

Training days only

Breakfast Burritos

A calorie bomb if you're not careful — but perfect the morning after a heavy training day. One burrito, not two. Pair with black coffee, no add-ons.

Heavy training day AM

Overnight Oats Jars

Grab-and-go breakfast that's already portioned. When cutting, leave off the maple syrup and lean on frozen wild blueberries for sweetness.

Mon–Thu mornings

Snack Caddy · Cut Mode

From Claire's system, sorted by your protein target

Green Light

Chomps stick10g protein, ~100 cal. Grab 2 when hungry between meals — best ROI snack in the house.
Hard-boiled egg6g protein, ~70 cal. Sunday-prep 12 of them. Peel, salt, eat.
Mini Babybel or string cheese5–6g protein, ~70 cal. Portion-controlled by design.
Individual Greek yogurt cup12–15g protein. Pair with a few almonds for staying power.
Kirkland raw almondsPre-portion into silicone snack bags at ¼ cup. Don't eat from the 3-lb bag.
Celery / bell pepper sticksFree. Dip in 1 tbsp organic peanut butter for extra protein.

Yellow Light

Perfect Bar10–14g protein but 300+ cal. Save for post-workout or on-the-go, not casual grazing.
Organic trail mixEnergy-dense. ¼ cup max, measured into a snack bag.
Kirkland cashewsCalorie creep is real. Portion or skip.
Solely fruit strips100% fruit, but still fruit sugar. One per day, not a handful.
Kirkland dark chocolate squareOne square, after dinner, with black coffee. Not three.

Chomps (2)

20g · 200 cal

Greek Yogurt Cup

15g · 150 cal

HB Egg + Babybel

11g · 140 cal

Almonds ¼ cup

6g · 170 cal

What To Buy · What To Skip

Adjustments to the shop while you're cutting

Add to your rotation

Small additions that make hitting 160–180g protein effortless. Most are already on a list — just bump quantities or cadence up.

Whey or grass-fed protein powder — Costco (Kirkland or Orgain). One scoop is 25g protein. Buy one tub.
Extra dozen eggs — eat more of them during the cut. Kirkland pasture-raised.
Extra Greek yogurt tub — bump from 1 to 2 Costco tubs per run.
Sprouts BOGO chicken — stock up next time it hits. Your cheapest protein by a mile.
Frozen green beans / asparagus — more non-starchy veg in the rotation for volume.
Cottage cheese (full-fat, organic) — not on the list yet. 25g protein per cup. Great pre-bed snack. Costco carries Kalona.
Bone broth — you already stock Kirkland. Drink a mug in the evening when you're hungry but not hungry enough for food.

−

Keep, but dial back during the cut

Nothing's banned — just measure these and don't lean on them. All fine for the family, just not the easy wins for you right now.

Kirkland maple syrup — used in overnight oats. Skip it while cutting; the wild blueberries are enough.
Kirkland organic peanut butter — great food, calorie dense. 1 tbsp, not a scoop.
Perfect Bars — 300+ cal. Save for post-workout, not snacks.
Pizza night / Pasta night — keep in the rotation (it's a family program) but eat half a portion and load the salad.
Cheese (the good stuff) — you've got burrata, brie, parm, feta in rotation. Weigh to 1 oz for a cutting-phase portion.
Bread / tortillas — halve the portion on taco nights. Bowl > wrap.
Fruit — still a yes, but berries > bananas during the cut because of sugar load.

The summer-in-Phoenix note

You're not using the Char-Broil in peak heat. Lean on the Z-Grills at dawn for a 10-thigh smoke once a week — that's 4–5 lunches prepped cold and a signature dinner. It's the single biggest weekly protein play you can make with gear you already own.

The Evidence-Based Stack

Nothing here is snake oil · ~$10/month all-in

Creatine monohydrate

5g daily, any time, forever. Best-studied supplement in existence. +5–10% strength, muscle protection on a cut, even cognitive benefit. Plain micronized, generic brand is fine.

~$20 / 6 months

Caffeine

100–200mg, 30–45 min pre-workout only. Improves power output and workout quality. Your Costco coffee covers it. Nothing after 2pm — will wreck already-bad sleep.

Already in your cabinet

Whey protein powder

1 scoop = ~25g protein. Your protein-target autopilot. Mix into oats, yogurt, or water. Costco Kirkland or Orgain grass-fed.

~$35 / 6 weeks

Electrolytes

Na/K/Mg, 1 packet daily. Phoenix + hydration + cutting = you need the salts. LMNT or Redmond Re-Lyte. Plain sea salt works too.

~$15–40 / month

Vitamin D3 + K2

5,000 IU D3 + 100mcg K2, AM with fat. Most Americans are low. Affects testosterone, immune, mood. Phoenix sun helps but not year-round.

~$15 / 6 months

Omega-3 (high EPA)

2g EPA+DHA with a fat-containing meal. Inflammation, recovery, joint health. You eat salmon but probably not enough of it.

~$25 / 3 months

−

Skip these — save your money

These get heavy marketing but the evidence is thin or the opportunity cost is real.

Fat burners / thermogenics — Don't meaningfully work. Some are dangerous. Waste of money.
BCAAs — Redundant if you're hitting your protein target from food. You are.
Testosterone boosters — Sleep, training, food, and fat loss will do more than any pill on the market.
Pre-workout blends — Caffeine alone does 90% of the job for a fraction of the price.
Collagen — If protein is hit, this is superfluous. Spend on whey instead.

The Back Fix

Critical — do this every day

Daily protocol

Core workAlready built into the program. Don't skip it.
Dead hangs20–30 seconds per day from the pull-up bar. Decompresses the spine.
Mobility after coreA couple of minutes of stretching the hips and thoracic spine.

Holding Owen

Switch sidesDon't default to one side. Alternate throughout the day.
Engage the coreBrace lightly. Treat it like a loaded carry — because it is.
Don't leanStand tall, hips stacked under shoulders. The lean is what wrecks the back.

If It Stalls · What To Do

Diagnosis → fix. No panic moves.

Scale flat · lifts up

GOOD NEWS

Diagnosis: Muscle up, fat down. The scale is lying.

Keep doing exactly what you're doing
Take a weekly progress photo
Trust the trend, not the number

Steps dropped below 7k

EASY FIX

Diagnosis: Silent deficit lever tanked.

Walk Owen in the stroller 30 min after dinner — daily
Park further from everywhere
Take work calls while walking

Sleep under 6 hrs average

STRATEGIC RESET

Diagnosis: Body holding onto fat for survival.

Eat maintenance (~2,400 cal) for 2 weeks
DO NOT cut harder — it backfires
Prioritize sleep over training

Weekend compliance = 50%

COMMON CULPRIT

Diagnosis: Weekdays great, weekends wreck it.

Rule 1: Protein at every restaurant meal
Rule 2: No liquid calories
Cap alcohol at 3 drinks/week total

True plateau · 3+ weeks flat

DIAL IN

Diagnosis: Metabolism adapted. Time to adjust.

Drop carbs 30% on rest days for 2 weeks
Add 10-min walk after each meal
Reassess after 2 weeks

Lost strength on lifts

BACK OFF

Diagnosis: Cut may be too aggressive.

Extend the next deload by 1 week
Bump calories +200/day, keep protein
Trust the process — strength returns

When you hit 165 — the reverse diet

Don't just stop cutting. Weeks 1–2 after hitting 165: add 200 cal back (maintenance ≈ 2,400). Keep protein strict, add 1 carb serving daily, keep walking. Weeks 3–4: add another 100 cal. By month 2 at 165 you'll know your maintenance zone and can decide: hold it, or slight surplus to recomp with heavier lifting. A DEXA scan is worth the $40 before deciding to go leaner.

Night-Shift Mode · May 2026

When Claire goes back to work and you take nights

Expect the first 4–6 weeks to be survival mode

Progress will slow. You'll feel tired. Owen may still be inconsistent. The plan is not to push harder — the plan is to not lose ground. Protein, creatine, walking, sleep when you can. Everything else flexes.

What changes on bad sleep

4–5 hrs broken sleep averageCalories to maintenance. No deficit. Keep protein + creatine + walking.
One bad nightEat normally for the day. Don't try to compensate.
Workout while exhaustedWorkout A at 70% weights, half the sets. Showing up > not showing up.
Can't hit stepsStroller walks count. Push-ups throughout the day. Target flexes to 6,000 temporarily.
Caffeine disciplineCap at 2pm. Ruthless. Even when you want it — resist the second cup.

Survival kit · pre-stocked

Pre-packed protein snacksCottage cheese · Greek yogurt · Chomps · hard-boiled eggs. Grab-and-eat without thinking.
One-handed mealsBreakfast burritos · wraps · Chomps. For when you're holding Owen.
The freezer is your friendShredded chicken + microwaved rice = 3-min dinner.
Accept it'll be 0.5 lb/wkInstead of 1. That's still progress. Don't binge because it's hard.
Protect the checklistEven if you only hit 5 of 10 things, that day wasn't wasted. Tomorrow is a fresh one.

What Happens · Realistically

If you run this tight over 25 weeks

Week 1 · Restart

Back feels better by day 3
More energy by afternoon
Less bloated
Creatine kicking in

Month 1 · ~185 lbs

Down 4–5 lbs
Face noticeably leaner
Strength up 10–15%
Back pain mostly gone

Month 3 · ~177 lbs

Down 12–15 lbs
Visibly leaner in the mirror
Clothes fit differently
Form is automatic

Month 4 · ~172 lbs

Night-shift mode active
Progress may slow to 0.5 lb/wk
Still a win — stay the course

Month 5 · ~168 lbs

Lean face · defined jawline
Core starting to show
165 feels reachable

Month 6 · 165 hit

Goal achieved
Reverse diet protocol starts
Re-evaluate: recomp or hold
The strength is banked

The companion spreadsheet

This manual pairs with jesse_190_to_165_bulletproof_program in your Google Drive — where you log weekly weigh-ins, track the top set of the big lifts, and check off the daily checklist. Manual = reference. Sheet = execution. Open them side by side.

The final note

You do not need more exercises. You need consistency, progressive intensity, and daily movement over 25 weeks. Everything else is decoration. Show up, run the checklist, trust the system. 165 is six months away.

Lose the fat.Keep the strength.

Moderate deficit

High protein

Strength training

Daily steps

Sleep floor

Creatine · forever

The rule behind the rules

Weeks 13–25 · Continue the cycle

Progression rules

Monthly checkpoints

The Dad Strength Circuit · Weeks 5+

Grease the groove

Five-minute burner

Steps

Protein first

Carbs around activity

Zero garbage calories

House fat rules still apply

Protein

Carb

Volume · Veg

The formula

Beef Chili

Shredded Chicken

White Chicken Chili

Marinara + Meatballs

Breakfast Burritos

Overnight Oats Jars

Green Light

Yellow Light

Add to your rotation

Keep, but dial back during the cut

The summer-in-Phoenix note

Creatine monohydrate

Caffeine

Whey protein powder

Electrolytes

Vitamin D3 + K2

Omega-3 (high EPA)

Skip these — save your money

Daily protocol

Holding Owen

When you hit 165 — the reverse diet

Expect the first 4–6 weeks to be survival mode

What changes on bad sleep

Survival kit · pre-stocked

The companion spreadsheet

The final note

Lose the fat.
Keep the strength.

Notes on Building, Scaling, and Living Intentionally