Tyron Piteau

Tyron Piteau 🔥 I Help Men and Women Lose 12-48 lbs in 6 Months and Never Gain It Back
1:1 Online Health Coaching
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I help busy men and women lose body fat, build muscle and get in the absolute best shape of their lives in 12 weeks or less.

05/01/2026

The 3-Phase Fat Loss Approach to Lose 12-20 lbs and NEVER Gain It Back

Phase 1: The Prep - 12 weeks of restoring your metabolism, nourishing your body, building muscle and cardiovascular health all in prep for a successful fat loss phase

We bring your metabolism back to life, teaching you how to eat more, not less, while improving your body’s ability to burn fuel. Because if you jump straight into fat loss after years of under-eating, you’ll hit a wall fast. Raising your maintenance calories first makes fat loss easier, healthier, and way more sustainable. You will learn to master the foundations and get to know yourself.

Phase 2: The Diet - 6-8 weeks of strategic fat loss

> Once your metabolism is primed, we guide you through a precise, personalized cut that preserves muscle and supports your hormones. The goal isn’t to under-eat forever: it’s to get in, get results, and get out before your health takes a hit. Aim to lose 5-15 lbs depending on how much you need to lose.

Phase 3: The Reverse - 4+ weeks to reverse out of the calorie deficit and build back up to maintenance (~90% of previous maintenance calories). The duration depends on if you’ve reached your goal and we just set you up to maintain your results going forward or you have more weight to lose in which case we work on building you back up to maintenance calories for a time period to reset your metabolism and build muscle before doing another strategic fat loss (Phase 2).

This is where MOST people struggle: Coming out of weight loss and maintaining it. This is why weight loss success is abysmal for the large majority of people.

If you need help with this comment “PLAN”.

04/29/2026

Track these daily on a notepad or in an app such as Cronometer for predictable weight loss.

Use the acronym WEST:

Weight (bodyweight first thing in the morning after voiding)

Eat (calories and macros)

Steps (8-10k per day)

Training (weight lifted, sets, and reps)

Comment “WEIGHT LOSS” if you need help.

04/24/2026

When it comes to losing weight there are many things we can struggle with from actually losing the weight, knowing what to eat, how to exercise, or how to keep the weight off after losing it.

Whatever your struggle is, there is a solution.

If you want to know the process I use with my clients, see below.

The 3-Phase Fat Loss Approach

Phase 1: The Prep - 12 weeks of restoring your metabolism, nourishing your body, building muscle and cardiovascular health all in prep for a successful fat loss phase.

We bring your metabolism back to life, teaching you how to eat more, not less, while improving your body’s ability to burn fuel. Because if you jump straight into fat loss after years of under-eating, you’ll hit a wall fast. Raising your maintenance calories first makes fat loss easier, healthier, and way more sustainable. You will learn to master the foundations and get to know yourself.

Phase 2: The Diet - 6-8 weeks of strategic fat loss

Once your metabolism is primed, we guide you through a precise, personalized cut that preserves muscle and supports your hormones. The goal isn’t to under-eat forever: it’s to get in, get results, and get out before your health takes a hit. Aim to lose 5-15 lbs depending on how much you need to lose.

Phase 3: The Reverse - 4+ weeks to reverse out of the calorie deficit and build back up to maintenance (~90% of previous maintenance calories). The duration depends on if you’ve reached your goal and we just set you up to maintain your results going forward or you have more weight to lose in which case we work on building you back up to maintenance calories for a time period to reset your metabolism and build muscle before doing another strategic fat loss (Phase 2).

This is where MOST people struggle: Coming out of weight loss and maintaining it. This is why weight loss success is abysmal for the large majority of people.

Comment “WEIGHT LOSS” if you need help.

Let me explain👇When it comes to losing weight, the first thing you do is NOT lose weight, it’s find your maintenance cal...
04/22/2026

Let me explain👇

When it comes to losing weight, the first thing you do is NOT lose weight, it’s find your maintenance calories, and stay there for three months while you build muscle, nourish your body, restore your metabolism.

Let’s say your current maintenance is 1600 calories.

What I’d get you to do is increase your calories daily by 24-48 kcal and do that every week while checking your weight daily and taking the average weekly and as long as your weight stays the same, just keep increasing by 24-48 hours every week.

So every day the first week you’d eat 1624 or 1648 calories, then the next week 1624 or 1696 and so on until you’ve reached the top end of your maintenance calories then hold there for 2-3 months.

Then and only then do you go into a fat loss cut and lose body fat.

If you do it this way, you’ll lose body fat, maintain muscle mass, and have success in the long run.

Master maintenance and set your body up to lose weight and NEVER gain it back.

If you need help with this comment “MAINTENANCE”.

04/20/2026

Take a diet break and reverse diet up to maintenance calories every 6 weeks for at least 2/3 of the time you were in a fat loss phase. For instance, if you were in a fat loss phase for 6 weeks, go back to maintenance calories for at least 4 weeks.

You want to get back to the low end of maintenance calories as quickly as possible.

First week do a big bump in calories, second week bump calories half of first week, and third week half of second week. From there bump calories 16-24 (maybe 24-48 depending on size) per week until at your maintenance calories.

Set each bump in calories for a specific day like Mondays.

If you see your average weekly bodyweight increase, drop back down to the previous total daily calorie amount until your weight stabilizes then start increasing again but at a lower amount (16 kcal for instance).

This is where MOST people struggle: Coming out of weight loss and maintaining it. This is why weight loss success is abysmal for the large majority of people.

If you need help with this comment “PLAN”.

If you copy these steps you will lose weight, reach your goal, and NEVER gain the weight back.Here we go.Step 1. Before ...
04/19/2026

If you copy these steps you will lose weight, reach your goal, and NEVER gain the weight back.

Here we go.

Step 1. Before you set out to lose even 1 pound of fat, find your maintenance calories and stay there (without gaining weight) for 3 months to restore your metabolism, nourish your body, and build muscle and cardiovascular health.

This will lead to MUCH more successful fat loss when you attempt it.

While in maintenance for 3 months, perform 2-3 full body resistance training workouts per week and push the intensity on your working sets to be within 1-2 reps of failure.

This is stimulate muscle which is EXACTLY what you want to do if you want to lose body fat and keep it off forever.

Also while in maintenance, perform up to 30 min of zone 2 cardio per week and 8-10k steps per day to improve cardiovascular health and promote recovery as well as boost your metabolic rate.

Step 2: Once your metabolism is primed, go through a precise, personalized cut that preserves muscle and supports your hormones.

The goal isn’t to under-eat forever and be in an indefinite calorie deficit: it’s to get in, get results, and get out before your health takes a hit.

Aim to lose 5-15+ lbs in 8 weeks depending on how much you need to lose.

Step 3: After 8 weeks reverse out of the calorie deficit strategically and build back up to maintenance calories (~90% of previous maintenance calories).

The duration depends on if you’ve reached your goal and just need to maintain your results going forward or you have more weight to lose in which case, build back up to maintenance calories for at least 4 weeks to reset your metabolism and build muscle before doing another strategic fat loss phase.

This is where MOST people struggle: Coming out of weight loss and maintaining it. This is why weight success is abysmal for the large majority of people.

If you need help with this comment “PLAN”.

04/17/2026

The 3-Phase Fat Loss Approach to NEVER Gain the Weight Back

Phase 1: The Prep - 12 weeks of restoring your metabolism, nourishing your body, building muscle and cardiovascular health all in prep for a successful fat loss phase

We bring your metabolism back to life, teaching you how to eat more, not less, while improving your body’s ability to burn fuel. Because if you jump straight into fat loss after years of under-eating, you’ll hit a wall fast. Raising your maintenance calories first makes fat loss easier, healthier, and way more sustainable. You will learn to master the foundations and get to know yourself.

Phase 2: The Diet - 6-8 weeks of strategic fat loss

> Once your metabolism is primed, we guide you through a precise, personalized cut that preserves muscle and supports your hormones. The goal isn’t to under-eat forever: it’s to get in, get results, and get out before your health takes a hit. Aim to lose 5-15 lbs depending on how much you need to lose.

Phase 3: The Reverse - 4+ weeks to reverse out of the calorie deficit and build back up to maintenance (~90% of previous maintenance calories). The duration depends on if you’ve reached your goal and we just set you up to maintain your results going forward or you have more weight to lose in which case we work on building you back up to maintenance calories for a time period to reset your metabolism and build muscle before doing another strategic fat loss (Phase 2).

This is where MOST people struggle: Coming out of weight loss and maintaining it. This is why weight success is abysmal for the large majority of people.

If you need help with this comment “PLAN”.

If your wearable claims you torched 800 calories, take it with a grain of salt.Research out of Stanford showed some fitn...
04/16/2026

If your wearable claims you torched 800 calories, take it with a grain of salt.

Research out of Stanford showed some fitness trackers missed the mark by huge margins — in some cases nearly double.

These devices read heart rate, not what your body is actually burning.

Energy use is shaped by things like muscle mass, recovery, stress levels, sleep quality, age, and hormones.

Use your watch to monitor movement and consistency — just don’t let it dictate your calorie targets.

Follow the doctor’s orders and improve your health.

04/15/2026

Take a diet break and reverse diet up to maintenance calories every 6 weeks for 2/3 of the time you were in a fat loss phase. For instance, if you were in a fat loss phase for 6 weeks, go back to maintenance calories for at least 4 weeks.

You want to get back to the low end of maintenance calories as quickly as possible.

First week do a big bump in calories, second week bump calories half of first week, and third week half of second week. From there bump calories 16-24 (maybe 24-48 depending on size) per week until at your maintenance.

Set each bump in calories for a specific day like Mondays.

If you see your average weekly bodyweight increase, drop back down to the previous total daily calorie amount until your weight stabilizes then start increasing again but at a lower amount (16 kcal for instance).

If you need help with this comment “PLAN”.

04/11/2026

Once your metabolism is primed by mastering maintenance for 3 months, you’re ready to transition into a precise, personalized cut that preserves muscle and supports your hormones.

Maximum of 6-8 weeks to minimum metabolism damage and side effects of being in a calorie deficit or low energy availability state.

Ramp resistance training down a bit (specifically volume) and bring up cardio training a bit at the beginning and then taper it off throughout the 6-8 weeks.

The goal with a fat loss cut isn’t to under-eat forever: it’s to get in, get results, and get out before your health takes a hit.

If you need help with this comment “PLAN”.

04/10/2026

When it comes to losing weight, the first thing you do is NOT lose weight, it’s find your maintenance calories, and stay there for three months while you build muscle, nourish your body, restore your metabolism.

Let’s say your current maintenance is 1600 calories.

What I’d get you to do is increase your calories daily by 24-48 kcal and do that every week while checking your weight daily and taking the average weekly and as long as your weight stays the same, just keep increasing by 24-48 hours every week.

So every day the first week you’d eat 1624 or 1648 calories, then the next week 1624 or 1696 and so on until you’ve reached the top end of your maintenance calories then hold there for 2-3 months.

Then and only then do you go into a fat loss cut and lose body fat.

If you do it this way, you’ll lose body fat, maintain muscle mass, and have success in the long run

If you need help with this comment “MAINTENANCE” and i’ll reach out.

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