The Fisher Fitness Coaching Podcast · Rich Fisher

Episode 72 - How I Lost 11kg & Got Shredded in 4 Months (Without Losing My Mind)

·42 min·3 clips

I lost 11 kilos in four months, far more than I thought possible for getting shredded.

This episode features host Rich Fisher detailing his personal four-month fitness transformation for a professional photo shoot. He shares his journey of losing 11 kilograms to achieve a lean, "shredded" physique at age 38. The episode serves as both a personal recap and a coaching guide for listeners seeking similar results. Fisher prepared for a photoshoot in Nottingham with renowned fitness photographer Chris Bailey. His coach initially estimated he needed to lose about 10 kilograms, a target Fisher doubted. He maintained a daily calorie intake of roughly 1,800, creating a 700-calorie deficit from his maintenance of 2,500. His diet focused on high-protein, repetitive meals like eggs and toast, vegetable soup with chicken, and a "poverty roast" to simplify decisions. Fisher performed basic upper-lower split weight training and burned about 1,000 calories weekly on a cross-trainer, later doubling this cardio. He emphasizes that achieving visible abs requires losing significantly more body fat than most men anticipate. A key insight is that Fisher allowed himself treats like chocolate and crisps, provided they fit his calorie budget, to avoid food obsession. He argues that feeling hungry is a normal and necessary part of a successful fat-loss phase. The host states discipline, not motivation, was crucial for consistency when he didn't feel like training or doing cardio. He highlights the importance of a "reverse diet" post-shoot, gradually increasing calories to around 2,500 to manage hunger and prevent binge-eating. Fisher believes physically walking the walk is vital for a coach's credibility and inspires clients. The tone is informal, confessional, and instructional, blending personal storytelling with practical fitness advice. The style is highly conversational, as Fisher thinks aloud and shares unfiltered reflections on his experience. This episode is ideal for individuals, particularly men, seeking a relatable, step-by-step account of an aggressive fat-loss phase from a coach's perspective. Listeners who prefer highly structured, scientific protocols or are averse to discussions of repetitive dieting might find it less engaging.

As heard by us

A direct cut story built on calories, protein, and repeatable habits.

Episode 71 or 72 tracks a four-month transformation for a fitness photo shoot in Nottingham, and the useful part is the plain accounting of how the cut was handled.

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Why you'd press play

You want a no-fluff cut plan from a four-month prep, not motivational noise.

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