Losing weight after 40 is different. Your plan should be too.
I’m Frank Dalton. My 44-page guide gives you the exact day-by-day plan — strength, protein-first nutrition, sleep, and habits — whether you can train once a week or five times.
Everything inside the 6-Month Weight Loss Guide
A 44-page, research-backed playbook. No fluff, no bro-science — here’s exactly what you’re getting.
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The full 6-month, day-by-day plan — from the Month 1 foundation to the Month 6 finish line, mapped week by week so you always know exactly what to do next.
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Training built for your real schedule — complete splits for 1 to 5 training days a week, with exact exercises, rep ranges, and a simple rule for when to add weight.
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The protein-first nutrition system — find your real calorie numbers from your own data (no generic calculators), then build every plate without weighing ingredients.
Frank Dalton's 6-Month Weight Loss Guide
$29.99 one-time payment
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Less than a single personal-training session — for six months of structure.
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The plateau playbook — planned deloads, research-backed diet breaks, and exactly what to do when the scale stalls or a day goes off plan.
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The levers most plans ignore — how sleep and stress decide whether you lose fat or muscle, plus the habit system that makes it all stick.
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Checklists and trackers included — daily checklist, weekly progress tracker, sample meal structure, and a ready-made 5-day workout plan.
Make it a system
Optional add-ons — buy on their own, or bundle with the guide at checkout.
Built for adults 40 and up
Straight from the first page of the guide — an honest fit check before you buy.
This is for you if…
You’re 40 or older and want to lose fat without losing the muscle that keeps you strong and independent.
You’re tired of quick-fix diets that come back off within a month of stopping.
You’re willing to commit to a real six-month process instead of chasing a two-week transformation.
This is not for you if…
You’re looking for a rapid, extreme-restriction crash diet — Chapter 1 explains exactly why that backfires after 40.
You need a replacement for medical treatment — the guide works alongside your doctor, never instead of one.
Your six months, mapped out
Six non-negotiables, four phases, one plan you can actually keep.
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Month 1
Foundation
Learn the movements, find your real calorie and protein numbers from your own data, and build the tracking habit.
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Month 2
Consistency
Lock the routine in so it stops needing willpower — and start pushing your loads up.
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Months 3–4
Progression
Add variety, take a planned deload, and troubleshoot plateaus with research-backed fixes like diet breaks.
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Months 5–6
Sustain
Keep pushing, then transition out of the deficit gradually — so the weight stays off after day 180.
Every recommendation in the guide is backed by published research — 24 peer-reviewed sources, cited in full.
Built on numbers, not vibes
A few of the 24 peer-reviewed sources cited inside the guide.
5–7%
Diabetes Prevention Program — New England Journal of Medicine
Average body-weight loss over roughly six months in the landmark trial this guide’s pacing is built on.
66 days
Lally et al. — European Journal of Social Psychology
How long it takes a new habit to feel automatic — why this plan runs six months, not six weeks.
3–8%
Volpi et al. — Current Opinion in Clinical Nutrition
Muscle lost per decade after age 30 without strength training — the reason lifting is non-negotiable in this plan.
Published research describes study participants — individual results vary. All sources are cited in full in the guide’s reference section.
— Frank DaltonThe best program is the one you’re still doing in six months.
Common questions
How do I get access?
Instantly. After checkout, access details land in your email within minutes, and the guide works on your phone, tablet, or computer.
I’m a beginner — will this work for me?
Yes. Month 1 starts with learning the movements and finding your numbers, and the guide tells you exactly how to progress from wherever you’re starting.
What if I can only train once or twice a week?
That’s built in — the guide includes complete training splits for 1, 2, 3, 4, or 5 days a week, and tells you honestly what to expect from each.
Do I need a gym?
No — the training works with dumbbells, resistance bands, or a full gym, and the guide shows you how to swap any movement for a variation that suits your equipment and your joints.
I’m in my 50s or 60s — is this still for me?
Yes. The guide is written for adults 40 and up, and the research behind it covers older adults well into their 60s and beyond. Chapter 1 explains how weight loss changes with age — and how the plan accounts for it.
Can I get a refund?
All sales are final — the guide is a digital file delivered instantly, so it can’t be returned once you have it. That’s why everything inside is listed in full before you buy. If something goes wrong technically (missing download, broken file, double charge), I’ll fix it or refund it — details here.
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