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The High Performance Journal - September 9, 2025

We have about 4 months left in the year.

In 20 years of coaching, I have learned this is the perfect window to drop 30 or more pounds of fat and transform your life.

Everyone else waits for New Year’s Day, but no. Not us. We're going to use the final part of 2025 to get in the best shape of our lives.

How? Systems.

It is the same system George used to lose 33 pounds while cutting his visceral fat in half:

It's the exact system I'd use if I woke up 30 pounds overweight and wanted to lose it all by year end.

You ready? Let's go 🔥

How To Lose 30 Pounds Of Fat By The End Of 2025

Step 1: Eliminate Alcohol

Alcohol makes fat loss harder than it needs to be.

It creates a vicious cycle: You drink. You make worse food choices at night. You sleep poorly. You wake up lethargic and craving sugar. Repeat.

When George cut alcohol for the first 90 days, his hunger stabilized and his energy returned.

That shift was a major factor in reducing his visceral fat by almost half:

You do not have to quit forever, but during a fat loss phase, you don't want it present so your body can burn fat efficiently.

Step 2: Focus On 2 Nutrition Numbers

First, calories. Multiply your body weight by 10 to 12. That is your daily calorie target.

Second, protein. Multiply your body weight by 0.8

That is your minimum grams of protein per day. Aim for that use 1 gram per pound of bodyweight as your ceiling for protein intake.

We spread George’s protein across three meals. This helped him retain muscle while the weight came off quickly.

Step 3: Build Your Personal Meal Schedule

We are not only what we eat. We are when we eat. Your body has a rhythm. When you align with it, hunger becomes easier to manage.

Here is the simple framework we used for George:

• Set your final meal 3 to 5 hours before sleep. This improves sleep quality, digestion, and gives you a hard stop.
• Eat a protein-rich breakfast within 1 to 2 hours of waking. Aim for 30 grams or more to regulate appetite later in the day.
• Place a light meal between breakfast and dinner.

And voila. That is your personal meal schedule. Give it 7-14 days, and your body adapts quickly.

Oh, and btw, no snacking. Replace it with #4.

Step 4: Water Is Your Fat-Burning Weapon

Drink water upon waking.

Drink water before & after meals.

Don't drink water while eating meals.

Drink water between meals instead of snacking.

This is called the Lean Body Water Method. Do this every day to get lean.

— Dan Go (@FitFounder) July 13, 2025

Hydration keeps you fuller and keeps your brain and body energized.

Here is the system

• Drink 500 ml upon waking
• Drink water between meals
• To increase fullness, drink before and after meals
• Stop drinking two hours before bed

Aim for pale yellow to light amber urine. That means you are hydrated.

This simple water habit kept George energetic and kept cravings low.

Step 5: Strength Training 3x Per Week

Muscle is your fat-burning engine. Lose weight the wrong way and your metabolism slows.

The movements we focused on:

• Squat
• Hinge
• Lunge
• Bench Press
• Pull-ups
• Back rows
• Overhead presses
• Carries

For his workouts, we wanted to choose the right exercises for his body type, which I will be talking about in a later newsletter.

Each week, add a little weight, add reps, or both. That is real progressive overload.

Step 6: Default To Walking

Urevo is the brand I use. No affiliation.

George has a desk job. Instead of fighting his environment, he used it.

He did 2 things:

1. He got an under-the-desk treadmill
2. He started doing walking meetings

On our mastermind calls, I often saw him outside getting sun while walking.

It was one of the best ways to combine getting 7 to 10k steps a day while doing something productive.

Step 7: Track Relentlessly

Doing things by feel is for amateurs. Tracking is for professionals. What gets measured gets managed.

Here's what George tracked:

• Weigh-ins every day (taking the weekly average)
• Waistline every Friday
• Workouts, nutrition & steps
• Photos every 4 weeks
• Dexa scans and lab work at the beginning and end

You do not need the full list to start. At minimum track body weight, calories, protein, steps, and training.

Bonus Step: Upgrade Operating System

Fat loss is not only about food and workouts. As the body upgrades, the mind must upgrade.

George showed up to every mastermind call and did the mental work. Most importantly, he changed his language

Instead of saying "I can't drink," he said, "I don't drink." Instead of saying "I'm trying to lose weight," he said, "I'm someone who takes care of his body."

Identity drives behavior. When you change how you speak to yourself, you stop relying on willpower and start acting like the person you are becoming.

The Final Word

Losing 30 lbs isn't magic, and it certainly does not need Ozempic. It wasn't luck either.

It was the result of following a clear, structured plan with ruthless consistency.

George was coachable, consistent, and stayed accountable. The system did the rest.

If you have 30 pounds to lose by the end of this year, you don't need another gimmick. You need a system that works.

Cut alcohol. Set calories and protein. Strength train. Walk daily. Track everything. Upgrade your identity.

That’s how George did it.

That’s how I would do it if I had to start again, and that’s how you can do it too.

Onward and upward. 🚀

- Dan

When you're ready, here are 3 ways I can help:

1. The Lean Body 90 System: When you’re ready to get in great shape, Lean Body 90 is the obvious choice. You can get in great shape and reach your fitness goals in just 90 minutes a week. Lose weight and build muscle even without hours in the gym or highly restrictive diets. Join 1000+ students here.

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References

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6. Ma J, Hwang L, Liu Y, Li P, Wang Y, Qu Y. A Personalized Circadian Eating Schedule Leads to Weight Loss and Improved Cardiometabolic Health. eLife. 2025 Feb 25;14:e96837. doi:10.7554/eLife.96837.
7. Volek JS, Kackley ML, Buga A. Nutritional Considerations During Major Weight Loss Therapy: Focus on Optimal Protein and a Low-Carbohydrate Dietary Pattern. Curr Nutr Rep. 2024 May 30;13(3):422–443. doi:10.1007/s13668-024-00548-6. PMID:38814519; PMCID:PMC11327213.
8. Protein Needs for Adults 50+ | Healthful Nutrition. Stanford Longevity Center. 2024 Jan 22. Available at: https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50/
9. Volek JS, Kackley ML, Buga A. Nutritional Considerations During Major Weight Loss Therapy: Focus on Optimal Protein and a Low-Carbohydrate Dietary Pattern. Curr Nutr Rep. 2024 May 30;13(3):422–443. doi:10.1007/s13668-024-00548-6. PMID:38814519; PMCID:PMC11327213.
10. Volek JS, Kackley ML, Buga A. Nutritional Considerations During Major Weight Loss Therapy: Focus on Optimal Protein and a Low-Carbohydrate Dietary Pattern. Curr Nutr Rep. 2024 May 30;13(3):422–443. doi:10.1007/s13668-024-00548-6. PMID:38814519; PMCID:PMC11327213. 
    
    

Disclaimer: This email is provided for educational and informational purposes only and does not constitute providing medical advice or professional services. The information provided should not be used for diagnosing or treating a health problem or disease, and those seeking personal medical advice should consult with a licensed physician.