Fat loss that doesn't cost you muscle.

If this sounds like you

The pattern

• You've done the 8-week transformation, you've done the 1200-calorie cut, you've seen the scale drop and the rebound. You know the pattern and you don't want to run it again.
• You want fat loss without the lean mass collapse that came with the last few attempts, and you suspect the resistance training side is the part you've never done properly.
• You've read enough to know that protein matters more than total calories, that strength training matters more than cardio, but no one has shown you what that looks like as an actual weekly programme.
• You're not interested in being lighter for one event; you're interested in being a different body composition for the next decade.

The Catalyst protocol

The method

1. 01The Catalyst Healthspan Assessment as a baseline. Body Composition via InBody segmental analysis (lean mass, fat mass, segmental distribution, Skeletal Muscle Index), Strength testing on key compound movements, Cardiorespiratory Fitness, and Stability. The numbers you're optimising for, not just scale weight.
2. 02Resistance training, twice weekly minimum. Heavy compound work (squat, hinge, push, pull, carry) to preserve and build lean mass during caloric deficit. Per Aragon et al. (2017, JISSN review) and Longland et al. (2016, AJCN), resistance training plus high protein intake during moderate caloric deficit produces simultaneous fat loss and lean mass gain in untrained or detrained individuals.
3. 03Protein-led nutrition. A target of 1.6 to 2.2 g protein per kg body weight per day, distributed across meals, plus a moderate deficit (roughly 300 to 500 kcal/day, not crash). Nutrition coaching included; meal-by-meal templating, not a generic macro spreadsheet.
4. 04Cardio as adjunct, not driver. Conditioning work programmed for cardiorespiratory fitness and recovery support, not as the primary fat-loss lever. The fat loss comes from the nutrition deficit; the body composition comes from the strength training.
5. 05The 16-week Checkpoint re-test. Body composition, strength benchmarks, and conditioning re-measured. The data drives whether to continue, transition to maintenance, or shift the programme.