A no-crash fat loss guide for gay men
Get leaner without giving up the weekend.
Most fat loss plans work until Friday. This one is built around brunch, bars, beach trips and birthdays, with no crash diets and no Monday restarts.
- 13Chapters
- 12Week starter plan
- 4Flex meals a week
- 139Source notes
Chapter 1 · The rebound cycle
You know the loop.
Five perfect days, one big weekend, and a fresh start every Monday. Zoom out, and the same four steps repeat all year.
- 1
The deadline
A date sets the pace instead of your body. The closer the date, the harder the cut.
- 2
The crash cut
A big deficit, strict rules and lots of cardio. The scale drops fast, and some of what you lose is water and muscle.
- 3
The finish line
The date arrives and the plan simply ends. Nothing is planned for the week after.
This book removes step 3 - 4
The rebound
Hunger is up, motivation is down, and the weight comes back. Then a new deadline appears.
From Chapter 1The fix isn’t more discipline in step 2. It’s getting rid of step 3: a plan that doesn’t end on a date.
Chapter 9 · The 80/20 week
Think in weeks, not days.
Your body doesn’t reset at midnight. A week has around 21 meals. If about 17 follow your plan, the other 4 can be whatever your life needs: brunch with the group chat, a birthday dinner, tacos after the gym.
| Mon | Tue | Wed | Thu | Fri | Sat | Sun | |
|---|---|---|---|---|---|---|---|
| Breakfast | Plan | Plan | Plan | Plan | Plan | Plan | Plan |
| Lunch | Plan | Plan | Plan | Plan | Plan | Plan | Flex |
| Dinner | Plan | Plan | Plan | Flex | Flex | Plan | Flex |
Flex meals in this week: a birthday dinner, Friday drinks, Sunday brunch and a dinner out.
Place flex meals on purpose
On Sunday evening, look at the week ahead. Birthday on Thursday? Brunch on Sunday? Those are your flex meals. Everything else is a plan meal.
The No-Reset Rule
Whatever happened last night, your next meal is a normal meal. No fast, no juice cleanse, no punishment cardio.
Key idea
Consistency beats perfection.
Inside the book
Four parts. Start with the first.
After Part One, jump to whatever your week needs. If brunch is your weak spot, start with Chapter 9. If you’re coming back after time off, start with Chapter 6.
Part One
The Reset
- 1
The Rebound Cycle
Why crash cuts work for six weeks and fail for six months.
- 2
What “Lean” Really Means
Body fat, muscle and honest timelines, minus the filters.
- 3
Your Numbers, Simply
A calorie target in five minutes, and how to use it without obsessing.
Part Two
The Plan
- 4
Protein First
The plate method that makes a deficit feel easier.
- 5
Carbs, Fats & the Foods You Love
Nothing is banned. Here’s how it all fits.
- 6
Train to Keep the Muscle
Strength plans for the gym or at home, plus the everyday steps that add up.
- 7
Your Meds, Your Body
HIV treatment, PrEP, testosterone, steroids and GLP-1s: what to know and what to ask your doctor.
- 8
Sleep, Stress & Recovery
Why a bad week of sleep looks like a bad week of eating.
Part Three
Real Life
- 9
- 10
Summer Season
Pride, beach trips and long weekends, without the crash before or the rebound after.
- 11
Apps, Mirrors & Comparison
Keeping perspective in a very visual world.
Part Four
For Life
- 12
From Cut to Maintenance
The step nobody plans, and how to stay lean at 40, 50 and beyond.
- 13
The 12-Week Starter Plan
Week-by-week training, meals and check-ins, with printable trackers.
Recipes
Cook Once, Eat Twice
Four vegetarian dinners that make tomorrow’s lunch.
Appendix
Support and Resources
When to see a professional first, the warning signs to watch for, and helplines in five countries.
Free chapter · 17 pages
Read Chapter 9 free.
Brunch, Bars & Birthdays: social life without starting over every Monday.
- Sunday, 11:30 a.m.The brunch playbook
- Friday, 10 p.m.Drinks, honestly
- Birthday dinnersJust have the cake
- Monday, 8 a.m.The No-Reset Rule
There’s no before-and-after story here. I don’t have one, and I’d be wary of anyone who sells you theirs.
From the introduction
Who wrote it
Lean Weekends is written by a gay man in his thirties who got tired of starting over every Monday. He has kept training for years, through work, a relationship, becoming a dad and a burnout. He doesn’t eat meat, cooks most of his food at home, and plans around his weekends instead of against them.
He isn’t a doctor or a dietitian. So the key claims in the book are checked against published research, with 139 source notes at the ends of the chapters that you can check yourself.
Get the book
Everything in one plan you can keep.
- A calorie target in five minutes, and a weekly check-in that corrects it
- The protein-first plate, plus vegetarian recipes that turn into tomorrow’s lunch
- Strength plans for the gym or the smallest room in your home
- Four flex meals a week, a drinks guide and the No-Reset Rule
- Plain facts on HIV medicines, PrEP, testosterone, steroids and GLP-1s
- A 12-week starter plan, and a way to stay lean after it
No crash diets. No banned foods. No shirtless before-and-afters.
Lean Weekends · E-book
PDF · 130 pagesThe full designed edition in color, for tablets, laptops and phones
EPUBResizes to fit any screen. Opens in Apple Books and Kobo, and on Kindle with Send to Kindle
Worksheets9 worksheets and a 12-week tracker, ready to print for your own use
Instant download · 30-day refund
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FAQ
Before you buy
What do I get?
A PDF and an EPUB. The PDF keeps the full designed layout, with the charts and worksheets, and reads best on a tablet or laptop. The EPUB resizes to fit any screen, including small phones.
Can I read it on a Kindle?
Yes. Send the EPUB to your Kindle with Amazon’s Send to Kindle app, website or email address, and it appears in your library.
Do I need a gym?
No. Every training plan has a home version. A kettlebell or a pair of adjustable dumbbells, a sturdy chair and something to row from are enough to start.
I don’t eat meat. Does the food work for me?
Yes. The plan is built on a protein target and a simple plate, so it works with any way of eating. The four recipes are vegetarian, and the 12-week plan includes a vegetarian example day.
I take HIV medication or PrEP.
Chapter 7 covers what HIV treatment, PrEP, testosterone, steroids and GLP-1 medicines can and can’t do to your weight, and which supplements to check with your pharmacist. It ends with questions to take to your doctor.
I’m over 40. Is it still for me?
Yes. Chapter 6 has a section on training over 40, and Chapter 12 covers staying lean at 40, 50 and beyond.
Is this medical advice?
No. The book shares general information. The writer isn’t a doctor or a dietitian, and this edition hasn’t been reviewed by one. If you have a current or past eating disorder, don’t follow the plan without your treatment team. The support page at the back lists when to see a professional first, and helplines in five countries.
What if it isn’t for me?
Email us within 30 days of buying and you’ll get a full refund. You don’t need to give a reason. See the refund policy.
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Make this the last time you start over.
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