2025
Disclaimer
Before beginning any exercise or nutrition program, it is
important to consult with your healthcare provider.
The information provided by the personal trainer is for
educational purposes only and is not intended to be a substitute
for professional medical advice, diagnosis, or treatment.
The personal trainer is not a licensed healthcare provider and
does not have the authority to diagnose or treat any medical
conditions. The client assumes full responsibility for any risks,
injuries, or damages, known or unknown, which may occur as a
result of participating in the exercise or nutrition program.
The client acknowledges that exercise and nutrition programs
involve a risk of injury, including but not limited to, heart attacks,
muscle strains, sprains, broken bones, and other injuries. The
client assumes all risks associated with participating in the
exercise and nutrition program.
The personal trainer is not responsible for any loss, injury, or
damage sustained by the client while participating in the exercise
or nutrition program. The client acknowledges that they have
been advised to seek medical advice before beginning any
exercise or nutrition program and to inform the personal trainer
of any changes in their medical condition.
By participating in the exercise and nutrition program, the client
acknowledges that they have read, understood, and agree to the
terms of this disclaimer.
12 WEEK SHRED THE COMPLETE GUIDE
Contents
Welcome 1
The Complete Overview 2
Nutrition 3
Energy Balance And Fat Loss 4
Calculating Your Calorie Needs 5
Getting On Top Of Your Macronutrients 7
Food Choices For Each Macro 9
Designing Your Own Meal Plan 10
Meal Frequency 11
Breakfast Recipes 13
Lunch/Dinner Recipes 17
Snack Ideas 21
Exercise 26
What To Focus On 27
Warming Up & Stretching 28
Recommended Supplements 29
Sleep And Recovery 30
Thank You 31
@briansheapt
Welcome
Welcome to the Ultimate Fatloss
Guide
This guide is designed to help you
start moving towards your fitness
goals and transform your body.
Whether you are a beginner or an
experienced fitness enthusiast, the
Fatloss Guide is tailored to meet
your individual needs and help you brian Shea
reach your full potential.
My name is Brian Shea, I am a
certified personal trainer and
So let’s work hard, and see results certified nutrition specialist with
like never before! years of experience inside the fitness
industry. I started my fitness journey
through martial arts where I gained
my black belt. I then started coaching
through breakdance. I have
completed two fitness photoshoots ,
three marathons and worked with
hundreds of people over the years to
reach there goals. I am currently
BrianShea
studying biomechanics and
furthering my knowledge with
various courses on health fitness and
nutrition
Briansheapt@gmail.com Briansheapersonalfitness
Brian_Shea
Briansheapt
Page 1
The complete Overview
Let’s take a further look into what ‘fat’ actually is, what it’s used for
and ultimately how to get rid of it. Fat plays many important roles
inside the body including energy storage, regulating blood sugar
levels, storage of certain vitamins and immune system function.
But what does that even mean? Well, it means our body can run
optimally when we have some fat on it.
Although it is important to have some fat, unfortunately, you can
also have too much fat which can be bad for your health. There are
a few ways to identify whether you’re at risk of health problems
that are linked to being overweight or having obesity such as girth
measurements, skin calliper testing or body scan.
You can find a body fat percentile graph on the internet which
shows the position and category of your body based on a few
variables such as body type, heredity, age, activity and gender.
In this Guide, you are going to learn how you can effectively work
smarter and not harder when it comes to staying in shape all year
round.
Page 2
Nutrition
1 Food is more than just what we put in our
mouths, it's actually information that tells
our body what to do or what not to do.
When it comes to fat loss, nutrition plays a crucial role in
achieving your goals. The key to successful fat loss is creating a
caloric deficit, which means consuming fewer calories than your
body burns each day. However, it's important to maintain a
balanced and nutritious diet to ensure that your body is getting
the necessary nutrients to function properly.
To support fat loss, it's recommended to consume a diet that is
high in protein, as protein helps to keep you feeling full and can
help preserve muscle mass while losing fat.
Meal planning and tracking your food intake can be helpful tools
for ensuring that you are sticking to a calorie deficit and
consuming a balanced diet. Additionally, drinking plenty of water,
staying active, and getting enough sleep are all important factors
in supporting fat loss.
We will touch more on these in the coming pages, but the most
important thing to remember is that sustainable fat loss is a
gradual process and should be approached with a long-term
mindset. Fad diets and extreme restrictions are not sustainable or
healthy, and can often lead to weight gain in the long run. A
balanced, nutritious diet and a consistent exercise routine are key
to achieving and maintaining healthy fat loss.
Page 3
Energy Balance
And Fat Loss
The foremost aspect of fat loss is establishing a calorie deficit.
Without a calorie deficit, the body cannot lose fat. Unfortunately,
a significant percentage of individuals are unaware of this fact
and believe that consuming "healthy" foods is sufficient for
weight loss.
It is important to note that a diet high in nutrient-dense foods is
recommended, but it does not guarantee weight loss. All foods
contain calories, which are our body's energy source. Similar to
how fuel propels a car, food provides energy for our bodies to
move.
To lose body fat, we must burn more calories than we consume,
resulting in a negative energy balance, or a calorie deficit.
Least Important
This creates a need for stored
energy (body fat) to be used as
fuel. The importance of other
SUPPLEMNENTS
factors related to fat loss is
MEAL TIMING/
relative to the foundation of the FREQUENCY
pyramid, which is a calorie
deficit. Supplements, for MICRONUTRIENTS
example, have the least MACRONUTRIENTS
significance, while a calorie
deficit is the most critical
aspect.
CALORIES
Most Important
In conclusion, a calorie deficit is
necessary to lose body fat.
Page 4
Calculating Your
Calorie Needs
We all need different amounts of food (energy) to be able to lose
fat, build muscle or maintain weight. Below we're going to work
out exactly how much you need.
MAINTAIN LOSE BODY BUILD
WEIGHT FAT MUSCLE
To maintain your To lose body fat you To build muscle or put
weight, you need to eat need to eat less on weight, you need to
at your MAINTENANCE calories than you burn eat more calories than
calorie intake where a day, which will cause you burn a day, which
your calorie intake is a negative energy will cause a positive
equal to your calorie balance and put you in energy balance and put
expenditure. a deficit. you in a surplus.
Step 1: Find Your BMR (Basal Metabolic Rate)
This refers to the minimum amount of energy or calories that the
body requires to function properly while at rest. In other words, it
is the number of calories needed to maintain basic bodily
functions such as breathing, circulation, and organ function. BMR
accounts for approximately 60-70% of the total calories that the
body burns in a day, and it varies based on age, gender, body
size, and genetics.
(10 x kg) + (6.25 x cm) - (5 x age) - 161 = calories
For example: A female who weighs 60kg, is 170cm in height
and is 25 years old would have a BMR of 1376 calories.
Page 5
Step 2: Find Your TDEE (Total Daily Energy Expenditure)
This refers to the total number of calories that an individual burns
in a day, including the calories burned during daily activities and
exercise. TDEE takes into account an individual's Basal Metabolic
Rate (BMR), as well as the calories burned through physical
activity and the thermic effect of food (the energy required to
digest and process food). Keep in mind that this is an estimate and
may not be completely accurate for everyone. It's important to
monitor your weight and adjust your calorie intake as needed based
on your goals and progress.
1.2 1.35 1.55 1.75 2
Sedentary Lightly Moderately Very Extremely
Active Active Active Active
BMR ___________ x Activity Level __________ = ___________calories
For example: A female who has a BMR of 1376 calories and
activity level of 1.55 would have a TDEE of 2132 calories.
Step 3: Set Your Goal
Once you have calculated your TDEE, you can set your calorie
goal by subtracting 300-500 calories from your TDEE. This will
create a calorie deficit of 2100-7000 calories per week, which is
equivalent to losing 0.6-1 pounds of fat per week. It's important
to note that you should not aim to lose more than 1-2 pounds of
fat per week, as this can be unsustainable and unhealthy.
For example: A female who has a TDEE of 2132 calories and
wants to aim to lose 500 grams of fat per week would need to
set their calories at starting point of 1632 calories.
Page 6
Getting on top of
your Macronutrients
Macronutrients, also known as "macros," are the three essential
nutrients that provide energy and are required in large amounts
in the human diet. The three macronutrients are:
Protein: Proteins are essential for building and repairing
tissues in the body, including muscle, bone, and skin. They are
found in foods such as meat, poultry, fish, beans, nuts, and dairy
products. Proteins provide 4 calories per gram.
The amount of protein a person needs can vary depending on
their age, sex, weight, physical activity level, and other factors. For
example, athletes, bodybuilders, and people who are trying to
lose weight or gain muscle may need more protein to support
their goals. Recommended intake should be around 1.5-2g per
kilogram of body weight
Example: A female who weighs 60kg, is training consistently
and is aiming for fat loss would be ideal to consume 120g of
protein daily, which is 480 calories.
Fat: Fats are also a source of energy for the body, but they are
also important for many other functions, including hormone
production, insulation of organs, and nutrient absorption. Fats are
found in foods such as oils, nuts, seeds, butter, and fatty meats.
Fats provide 9 calories per gram.
Page 7
Similar to protein, the recommended daily intake of fat can vary
depending on several factors, including age, sex, weight, and
physical activity level. The Institute of Medicine suggests that
adults should aim to get between 20% and 35% of their daily
calorie intake from fat, with most of that coming from sources of
healthy unsaturated fats, such as nuts, seeds, fatty fish, and oils
like olive oil.
Example: For a female following a 1632 calorie diet, they should
aim to consume 30% (54g) fat daily, which is 490 calories.
Carbohydrates: Carbohydrates are the primary source of
energy for the body. They are found in foods such as fruits,
vegetables, grains, and dairy products. Carbohydrates provide 4
calories per gram.
The number of carbohydrates needed should make up 45-65% of
your diet, otherwise can be made up with the remaining amount
of calories after protein and fat has been considered.
Example: For a female following a 1632 calorie diet you do
the sum: 1632 calories - (calories from protein 480 + calories
from fat 490) = 662 calories (165g) allocated for carbs
daily.
Daily Target Example:
1632 Calories
120g Protein
54g Fat
165g Carbohydrates
Page 8
Food Choices For
Each Macro
Eggs 6g per Large egg
P
Milk 8g per 1 cup serving
Cottage cheese 14g per 1/2 serving
Steak 23g per 85g serving
Chicken breast 18g per 85g serving
Turkey breast 24g per 85g serving
Salmon 23g per 85g serving
Canned Tuna 22g per 85g serving
Peanut butter 8g per 2 tbsp
Whey Protein powder 24g per scoop
C
Sweet Potatoes 20g per 100g
White Potatoes 13g per 100g
Brown Rice (Cooked) 23g per 100g
White Rice (Cooked) 25g per 100g
Oats 55g per 100g
Wholemeal Grain Bread 38g per 2 Slices
Whole Grain Pasta 41g per 1 Cup
Banana 27g per 1 Medium
F
Butter 12g per 1 tbsp
Avocado 15g per 100g
Extra Virgin Olive Oil 14g per 100g
Salmon 13g per 100g
Eggs 9g per 2 Large
Cheese 18g per 50g
Dark Chocolate 11g per 20g
Almonds 14g per 25g
Full-Fat Greek Yogurt 10g per 100g
Page 9
Designing Your Own
Meal Plan
Writing your own meal plan can be a helpful way to ensure that
you are consuming a balanced and nutritious diet that aligns with
your specific goals and preferences. Here are some general steps
to consider when creating your own meal plan:
Determine your calories and macros: You should have already
done this with the above steps.
Plan your meals: Begin by mapping out your meals for each day
of the week. Start with breakfast, then move on to lunch, dinner,
and snacks. Consider the foods you enjoy eating, as well as the
macronutrient ratios you've chosen.
Example: Jane needs 1632 calories per day in order to start losing
body fat, her work schedule is really busy so she decides to aim for
breakfast, lunch, and dinner with 2 small snacks in between.
400 cal 216 cal 400 cal 216 cal 400 cal
Make a grocery list: Once you've determined your meals for the
week, create a grocery list of the ingredients you'll need to
prepare them. This can help you save time and money at the
grocery store and ensure that you have everything you need for
the week.
Track your progress: Keep track of your meals and progress by
recording what you eat and how you feel each day. This can help
you stay accountable and adjust your plan as needed.
Page 10
Meal Frequency
The idea that eating smaller, more
frequent meals can help with fat loss
has been a popular one, but there is
limited scientific evidence to support
this notion. Some studies have
suggested that increasing meal
frequency may slightly increase
metabolism, but the effect is small
and may not translate to significant
fat loss.
In general, the key to fat loss is
creating a calorie deficit, which can
be achieved through a variety of
methods including reducing overall
calorie intake, increasing physical
activity, and managing stress levels.
It's important to focus on consuming
nutrient-dense foods that support
overall health, rather than relying on
meal frequency alone to achieve fat
loss.
Ultimately, the best approach to
meal frequency will depend on
individual factors such as lifestyle,
dietary preferences, and goals.
Page 11
BREAKFAST
RECIPES
Page 13
Serves: 1 Nutrition per serving:
Prep: 5 mins 257 kcal 18g Carbs
Cook: 10 mins 5g Fats 36g Protein
Ingredients Method
• 1/4 cup liquid egg whites 1. Whisk together the egg
(around 4 eggs) whites and protein powder.
• 1 scoop (25g) of vanilla whey
powder 2. Stir in the mashed banana
• 1/2 banana, mashed and add the blueberries. If the
•almond milk, if needed pancake mixture seems too
• 1/4 cup (25g) fresh or frozen thick, add a splash of almond
blueberries milk to thin it.
• ½ tsp. coconut oil
3. Heat the coconut oil in a pan to low-medium. Pour in the pancake
mixture and cook until little bubbles form (about 5 minutes).
4. Make sure the pancake has set enough before you try flipping it,
then flip over. Cook the pancake for another 2-3 minutes.
5. You can also make 3 small pancakes instead of 1 large.
6. Serve with your favourite toppings.
Page 14
Page 15
LUNCH/DINNER
RECIPES
Page 17
12 WEEK SHRED THE COMPLETE GUIDE
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12 WEEK SHRED THE COMPLETE GUIDE
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SNACK
RECIPES
12 WEEK SHRED THE COMPLETE GUIDE
MATCHA PUDDING
Serves: 2 Nutrition per serving:
Prep: Overnight 275 kcal 19g Carbs
Cook: 0 mins 9g Fats 23g Protein
Ingredients Method
• ¼ cup (30g) chia seeds 1. Mix the chia seeds and
• 1 ½ cup almond milk almond milk and place in the
• 2 tsp. maple syrup fridge. After an hour, mix and
• 3 tbsp.(40g) unflavoured soy place in the refrigerator to
protein isolate (or vanilla) chill overnight.
• 1 tsp. matcha
• 1 cup (100g) fresh or frozen 2. The next morning, mix in
berries, to serve the maple syrup, protein
powder, and matcha.
3. Divide between two bowls and serve with berries.
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12 WEEK SHRED THE COMPLETE GUIDE
Serves: 4 Nutrition per serving:
Prep: 10 mins 109 kcal 24g Carbs
Cook: 60 mins 1g Fats 2g Protein
Ingredients Method
• 1 ¾ cups (400g) frozen pitted 1. Blitz the frozen cherries in a
cherries food processor or high speed
• 2 tbsp. honey blender with the honey, 1
• 1 tbsp. lemon juice tbsp. lemon juice, 4 tbsp.
• 4 tbsp. vanilla soy yogurt yogurt and 4 tbsp. water until
(e.g.Alpro) smooth.
• 4 tbsp. water
• mint leaves, to serve 2. Spoon into a freezer-proof
container then freeze for 1hr.
3. Scoop out the sorbet into serving glasses, top with mint and
serve imminently.
4. The ingredients will make approx. 8 scoops of sorbet (2 per
serving).
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12 WEEK SHRED THE COMPLETE GUIDE
Serves: 2 Nutrition per serving:
Prep: 10 mins 250 kcal 30g Carbs
Cook: 0 mins 4g Fats 25g Protein
Ingredients Method
For the Mango Bowl: 1. Spoon the quark into
• 7 oz. (200g) natural quark serving bowls or glasses.
• ¼ mango, chopped Garnish with the toppings and
• 1 tbsp. granola serve.
For the Strawberry Bowl:
• 7 oz. (200g) natural quark
• 5 strawberries, halved
• ½ banana, sliced
• 1 tbsp. coconut chips
Page 23
12 WEEK SHRED THE COMPLETE GUIDE
Nutrition per serving:
Serves: 2 250 kcal 30g Carbs
Prep: 10 mins 4g Fats 25g Protein
Cook: 0 mins
Ingredients Method
In a blender, add ice, vanilla or Biscoff protein
powder, and Biscoff biscuits. Blend until smooth.
1 scoop vanilla or Biscoff protein Pour the mixture into a container suitable for the
freezer. Add spoonful of Biscoff spread and swirl it
powder around the mixture.
Ice
Place the container in the freezer for 5 hours or
2 Biscoff biscuits
ideally overnight.
40g Biscoff spread
To serve, top with crushed Biscoff biscuits
(optional).
Enjoy!
Page 25
Exercise
2 The most important factor for fat loss is
creating a calorie deficit. This can be
achieved by burning calories through
exercise, while also maintaining a healthy
diet.
Here are few different types of training we can consider:
Cardiovascular exercise: Cardio is a great way to burn calories
and increase your heart rate. Examples include running, cycling,
swimming, and dancing.
High-intensity interval training (HIIT): HIIT workouts are a great
way to burn a lot of calories in a short amount of time. These
workouts involve short bursts of high-intensity exercise followed
by brief rest periods. HIIT workouts can also help increase your
metabolism and burn fat for hours after the workout is over.
Strength training: Strength training can help increase muscle
mass, which can in turn help increase your metabolism and burn
more calories. Aiming for strength-training sessions, focusing on
compound exercises that target multiple muscle groups, such as
squats, deadlifts, and bench presses - can ensure you're not only
dropping body fat, but maintain muscle tissue.
Circuit training: Circuit training involves performing a series of
exercises with little to no rest in between. This can help keep your
heart rate elevated while also building strength and endurance.
Page 26
What To Focus On
weight Training
As I mentioned, there are various types of exercise that can assist
with fat loss and keeping in shape. In my eyes there is definitely a
hierarchy order as to what should be focused on more and what
should be focused on less to see the best results.
I suggest to focus on the most efficient form of exercise to
maintain muscle which is weight training.
weight training will help maintain muscle mass, which can in turn
increase your metabolism and help you burn more calories at rest.
Tip
Cardio can be a useful tool to incorporate into a weight
training program for fat loss. One way to use cardio
effectively is to perform it after weight training or on separate
days . Cardio training is not essential as you can achieve
Fatloss from diet , weight training and lifestyle (steps and
activity) . Also HEALTH ….. having strong heart and lungs
won’t do you any harm
Page 27
Warming Up & Stretching
Warming up and stretching before weight training is important to
help prevent injury and improve performance. A proper warm-up
should gradually increase your heart rate, increase blood flow to
the muscles, and prepare the body for the workout ahead. This can
include light cardio, such as jogging or cycling, or dynamic
stretching, such as leg swings or arm circles.
My preferred method to warming up is to activate the muscles
about to be used by performing the motion i am about to do with a
lighter weight . Possibly adding in some dynamic stretches
depending on the exercise or movement about to be performed
It's important to listen to your body and adjust your warm-up and
stretching routine as needed. If you have any specific injuries or
concerns, it's a good idea to consult with a specialist or healthcare
provider for guidance on the best warm-up and stretching routine
for your individual needs.
Page 28
recommended
supplements
The supplement industry is a massive business, and there seems
to be a new product every second day which can be daunting for
consumers to try to find the perfect one.
Buying supplements is a tricky process, so knowing exactly what
the product will do and if it'll be necessary towards your goals will
keep your bank account healthy and give you some piece of mind.
Here are some supplement recommendations
creatine
Creatine is a combination of 3 amino acids that
is produced inside the body and also found in
certain meats. Using creatine may boost your
ATP energy levels which benefits activity levels
involving short, fast, explosive movements.
PURCHASE
multi-vitamin
Multivitamins are an array of different vitamins
that you would usually find in food.
Depending on your body, you may not be
absorbing enough nutrients from your food
which is why some people supplement with a go
PURCHASE od multivitamin.
protein powder
Protein powder is a dietary supplement that can
be used to increase protein intake, which is
important for muscle growth, repair, and overall
health.
PURCHASE
Page 29
SLEEP and RECOVERY
Getting adequate sleep is important for overall health and can
also support fat loss goals. Lack of sleep can disrupt hormones
involved in appetite regulation, leading to increased hunger and
cravings for unhealthy foods, and can also negatively impact
metabolism and energy levels, making it harder to stick to
healthy habits.
Research has shown that getting enough sleep (generally 7-9
hours per night) can support fat loss efforts by promoting
healthy hormone levels and reducing cravings for unhealthy
foods. In addition, getting adequate sleep can support recovery
from exercise, which is an important component of fat loss.
Incorporating good sleep hygiene practices, such as establishing
a consistent bedtime routine, avoiding caffeine and electronics
before bed, and creating a comfortable sleep environment, can
support quality sleep and overall health. It's important to
prioritize adequate sleep along with other healthy lifestyle habits
such as a healthy diet and regular physical activity for
sustainable fat loss and optimal health.
Page 30
Thank You Thank you for reading the ultimate Fatloss
guide! I am thrilled to have been a part of your
fitness journey. I hope that this guide has
helped you on your way to Fatloss, having a
healthier body, but also your mindset and
overall well-being.
As you move forward, I encourage you to keep
up with the healthy habits you are developing
.Remember that fitness is a lifestyle, and the
progress you make is a reflection of that
lifestyle. I invite you to continue your journey
with me and explore other programs and
resources have to offer.
I hope you enjoyed the guide and are excited
to see what you will accomplish in the future.
Keep up the great work!
Chat Further with me….
brian shea BOOK A CALL
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