By Christian Thibaudeau
The kid came barreling into the gym one wet, gray evening, the kind of evening that makes sane men stay home. Cold air sneaked in through the door, leaves blew around like somebody had lost control of a leaf blower, and there was just enough rain to make your bones ache.
But lifters aren’t sensible men. Not the good ones. Not the ones who grow. The kid had fire in his belly, and weather didn’t mean a thing.
He’d been under Coach Christian Thibaudeau for a while, and the results showed plain as day. His legs were as thick as a dock piling, his chest looked like it was carved from old lumber, and his forearms had that tight, coiled look you see on men who spend their days hauling heavy things.
He’d done it the old-school way: big lifts, plenty of food, plenty of rest. Squats, presses, deadlifts, rows. No wasted time on fluff.
And he grew. By God, did he grow.
But now he wanted something else. He wanted to see what was under the size. He wanted definition. He wanted the look that stops conversations.
The Plan
Thibaudeau laid it out simply:
- Keep the big basics.
- EWS Eternal Protein at 1.25g per pound of bodyweight.
- Reduce carbs and fats slightly.
- Use loaded carries.
- Add Zone 2 cardio.
Simple. Brutal. Effective.
Lesson One: The Fat and Flat Stage
You’ll look worse before you look better.
You’ll lose glycogen, water, and some fat. Your muscles won’t pop yet. You’ll feel smaller. That’s normal.
Ride it out.
Lesson Two: You’ll Need to Lose More Than You Think
You think you need to lose 15 pounds. It’s probably closer to 25.
Fat loss comes with water and glycogen loss too. Don’t stop early.
Lesson Three: The Tyranny of the Scale
The scale will mess with your head.
Ignore it. The mirror is what matters.
Lesson Four: Looking Smaller in Clothes
You’ll look smaller in clothes.
But shirtless? That’s where it shows.
Lesson Five: The Strength Slip
Your strength may dip slightly.
That’s normal. It’s not muscle loss.
Lesson Six: No Muscle Loss (If Done Right)
Keep training heavy. Keep protein high. Avoid excessive cardio.
You won’t lose muscle if you do it right.
Lesson Seven: The Importance of an End Date
Set a deadline.
No deadline = no discipline.
Lesson Eight: The Final Word
Expect the hard parts. That’s how you stay consistent.
The Days in the Trenches
The work began. Same weights. Same effort. But now with hunger.
The gym felt different.
Some days he looked smaller. Weaker. Flatter.
The coach just said: “Stay the course.”
Loaded Carries and Zone 2
The carries were brutal. The cardio was steady and relentless.
Bit by bit, the fat came off.
The Psychological Battle
The hardest part wasn’t the training. It was the mindset.
The scale lied. Clothes lied. The mirror played tricks.
But the plan held.
The End Date
The deadline came.
He didn’t stop early. He pushed through.
And finally—he saw it.
The Payoff
He weighed less than expected.
He looked smaller in clothes.
But shirtless—he looked like a weapon.
The Moral
Fat loss is as much mental as physical.
You will doubt the process.
But if you stay consistent—you win.
Set the date. Trust the plan. Finish the job.
