CONCLUSION: The Final Chapter

PUT IT ALL TOGETHER AND GET LOSING

By Chad | Updated 6/5/2025

Congratulations! 🎉 You made it.

This is the final chapter of the course—and the start of the real journey.

We’ve covered a lot, so this lesson is a quick recap to tie it all together.
Each section explains why it matters, followed by prompts you can personalize.
There’s even a printable reminder at the bottom to keep you locked in daily. Print it, fill it out, and hang it on your wall/desk.

Here’s the summary of everything we want you to remember.

Calories & Macros

The Rule: You lose weight by consistently eating fewer calories than you burn.

The Strategy:
High-protein, balanced with carbs and fats, keeps you full, protects your muscle, keeps your hormones in check, gives you full energy, and makes the diet sustainable.

Don’t forget about fiber targets. Fiber makes you feel fuller longer, helps with digestion, and improves overall health. Men should aim for 30-40 grams of fiber a day, women should aim for 20-30 grams.

Use the calculator below to see your target calories and macros. Also: check back after you lose every 10 pounds to recalibrate (it will change as you get smaller).

Your Targets:

• • Daily Calories: _______
  • Protein: _______g
  • Fats: _______g
  • Carbs: _______g
  • Fiber: _______g

Cautions:

• • Pay attention to serving sizes
  • Use a food scale to know exactly how much you’re eating
  • Count EVERYTHING you put in your mouth.
  • Be careful of your LSTs (lick, sips and tastes). Those add calories quickly. Don’t do them, but if you do, count them.
  • As a rule of thumb, men shouldn’t consume fewer than 1500 calories a day, women shouldn’t consume fewer than 1200 calories a day (on average).
  • Take a daily multivitamin to keep up with micronutrients.

Exercise

You don’t need the “perfect workout.” You just need to move consistently. People argue all the time about whether cardio or weight training is better. I care more that you do the exercise than what the exercise is (especially early on).

Exercise helps burn fat, boosts energy, and keeps you motivated. Do it.

Recommended Weekly Plan:

• • Weights: 3–4x/week
  • Cardio: 2–3x/week
  • Rest Days: 1–2x/week
    (Too much? Start smaller and build up. Movement matters most.)
  • Minimum (and this is okay): 7,000-10,000 steps a day

Customize Your Week:

1. 1. Monday: ___________ (example: Weights)
   2. Tuesday: ___________ (example: Cardio)
   3. Wednesday: ___________ (example: Weights)
   4. Thursday: ___________ (example: Rest)
   5. Friday: ___________ (example: Weights + Cardio)
   6. Saturday: ___________ (example: Weights + Cardio)
   7. Sunday: ___________ (example: Rest)

Post-Workout Tip:
You don’t need to eat extra after workouts unless you’re under-eating.
Max out at +100–200 calories if you’re starving, but don’t automatically “earn” more food.

Also: You’ve got to give your body at least 1 day off a week. And don’t work the same muscle group out two days in a row, have a gap.

Goal Weight & Progress

Find your current weight. Using the calculator below, determine what your goal weight should be. You should shoot for a BMI of lower than 25. If you’re tall, athletic, or broad shouldered: you can add 10-20 pounds to the recommended BMI (it’s not always accurate).

Remember: body fat % is much more accurate in determining a goal weight than BMI. BMI is a starting point, but it’s not accurate for everybody (like me, I have 15% body fat and BMI says I’m overweight by 22 lbs… which would be too lean for my frame). It’s useful for a point of reference, but YOU choose your goal weight, not BMI or anything else.

• My Current Weight: _______
• My Goal Weight: _______

You choose your finish line—not a chart.

Milestones & Rewards

Break your journey into four milestones. Use the calculator below to get you started.

Each milestone phase should end with a reward. Buy new clothes, run a 10K, get new family photos, go on a vacation, or the like. Make it personal and meaningful to you.

Mindset & Motivation

Finally, feeding your brain is just as important as feeding your body. You need to put your goals everywhere, weigh in daily, and consume at least 3 pieces of media a week (show, podcast, documentary, etc.).

I will record my weight and progress by ___________________
(ex. I will record my weight and progress by writing it in a paper calendar I hang on the wall)

I will watch/listen to an episode of _________________ on _________________.
(ex. I will watch an episode of Extreme Weight Loss on Wednesdays, Thursdays, and Fridays)

Conclusion

Thanks for going all-in on this course. If you’ve made it this far, I already know you’ve got what it takes.

I’d love to hear how it’s going, or hear feedback if this was helpful to you: clickyouthcamp@gmail.com

Whether you’re dropping 5 lbs or 200, I’m cheering you on.

Now go finish what you started.
🔥 You got this.

The below graphic is printable, print it, hang it up on your wall/desk/fridge, and fill it out. It’ll help you keep track of everything from the entire course. Just click on it and it will open up in a printable window.