lean on two workouts a week · for people with a job

Ripped is a diet.
Strong is two sets.

I'm not huge. I'm lean. I lost seventy pounds after I got bullied about my weight, and I've held it year round for two years on two or three workouts a week. The food takes the fat off; two hard sets on two lifts keep the muscle. Everything I use is on this page, working, free.

Get my two numbers The free plan

No account, no email. Your calorie and protein targets in ten seconds, a meal builder that hits them, and the prompts that turn ChatGPT into your log.

you8oz ribeye and 3 eggsit855 kcal, 75 g protein. Left today: 1,145 kcal, 69 g.

weigh-in177.2 lb7-day average 177.9, down 0.8 from last week. On pace.

weighted dip+205 lbon the belt, for one

0 lblost, and still off two years later

0–3workouts a week, forty minutes each

0 lbon the belt for a dip, muscle kept

0strict pull-ups in a row

the two numbers · ten seconds

Lean is a food problem. Here's your math.

Calories decide whether the fat comes off. Protein decides whether the muscle stays. Move the slider; everything on this page updates to you.

Bodyweight this morning

180lb

Goal

calories a day1,800–2,160

protein a day144 g

the next twelve weeks, weekly average

Target weight

lbType a target and I'll tell you the honest timeline.

Build a day ↓

0 lblost. same guy, same mirror.

Compare before and after beforeafter

you8oz ribeye and 3 eggs855 kcal, 75 g protein

01I counted every meal.
Not clean eating. Counting. Steak, eggs, rice, fruit, whatever I'd actually eat, totalled every day. It was the whole fat loss.
02Two lifts carried the muscle.
A weighted pull-up opens one day, a weighted dip opens the other. Two hard sets each. Everything after is support, and support can be sloppy.
03I wrote it down every time.
Lift, weight, both sets. Bodyweight every morning, judged on the weekly average. That page was the program.
04Seventy pounds. Still off two years later.
I started because I got bullied about my weight. I finished because the counting worked. No app, no six-day split, no supplements you can't pronounce. A bar, a belt, a notebook. Drag the handle yourself.

the after · from every angle

Same guy. Five angles.

the whole method

Four moves. Every week. That's it.

01 · food

Count everything.

Every meal, every day. Roughly right every day beats exactly right for a week. The food-log prompt does the arithmetic.

chipotle bowl, double chicken

~1,020 kcal, 78 g (est)
Left: 780 kcal, 66 g

Get the food prompt →

02 · bar

Two lifts carry your upper body.

Weighted pull-up, weighted dip. Two hard sets of five to eight, three to five minutes rest. Forty minutes door to door.

PULL DAYWeighted pull-up · 2 hard sets × 5–8A row or pulldown · 2 × 8–12PUSH DAYWeighted dip · 2 hard sets × 5–8A press · 2 × 6–10

Open the two-day plan →

03 · rule

Both sets hit eight? Add five.

Reset to five reps, climb again. Any other result, same weight next time. Never add weight to fix a stall. That rule is the entire program.

See your bar climb →

04 · page

Write it down.

Lift, weight, both sets, bodyweight. Eleven seconds. It is the only thing separating people who change from people who attend.

this week177.9

last week178.7

change−0.8

verdicton pace

Track your weekly average →

diet first · the meals I actually repeat

Build a day that hits your number.

Tap what you'd eat. It totals against the targets you set above. Portions are normal servings; the estimates are the same ones I use, and roughly right is the whole point.

your day so far

calories0/ 1,800–2,160

protein0 g/ 144 g

Nothing yet. Start with the protein.

no app · two prompts

Your AI is your logger.

Paste one prompt into ChatGPT and it keeps your training log, applies the progression rule, and tells you what to lift next. Paste the other and it counts your food. Four words in, a decision out. Try it on the right.

Both prompts are written with the numbers you set above. Paste each into its own chat.

training log · food log

log ready

progressive overload

Your bar isn't fixed.

Repeating a weight isn't standing still. A hard five becoming a clean eight on the same load is the progress; the plate change is the receipt. Tell it where you are.

Strict pull-ups you can do right now

a note on who this is for

This isn't for everyone.

If you want to get huge, this isn't it. I'm not huge. If you want a six-day split and a reason to be at the gym for ninety minutes, this will bore you too. It's counting every meal, two lifts, two sets, and the same page filled in for a long time.

If you want to be lean and strong with a job, a life, and about forty minutes two or three times a week, this is the most you can get from the least. It worked on me, and the part I'd judge it on isn't the seventy pounds — it's that two years later I'm still the same weight, in December as in June.

fewer sets, heavier bar.

work with me

Free first. Then only if you want more.

Everything above is free and it works. What's below is for people who want their numbers set for them, the counting made automatic, and someone watching the log.

free · now

The two-day plan

The whole program on one page, printable. Plus every tool and both log prompts, forever.

Get the planNo email. Print it, put it where you train.

coming · reserve

The Lean Protocol

The counting system in full: your cut, hold and build numbers, the grocery list and the meals I actually repeat, the food-log prompt set up for you, plus the two-day routine and its plateau rules. Twelve weeks, written out.

$47 one time

No charge now. First access, founding price. Or just email me.

5 founding spots

Lean in 12 Weeks · 1-on-1

Your calorie and protein numbers set and adjusted as your weight moves, your two days written for your equipment, weekly check-ins on the food log and the photos, and me on the other end when it stalls.

$149 every 4 weeks · or $399 up front

ApplySend all 12 check-ins and if the photos show no visible change, I coach you free until they do. Want it private, two calls a week and daily review? $997 a month, ask. Prefer email? maxhlove@gmail.com.

start this week

Count everything. Lift twice. Write it down.

Your two numbers are set above. Copy the food prompt, do the first pull day this week, and weigh in every morning. That's the whole ask.

Get the free plan Copy the prompts

My two numbers Apply

Ripped is a diet.Strong is two sets.