Frank Dalton's 6-Month Weight Loss Guide

The exact 6-month, day-by-day weight loss plan for adults 40 and up — built from published research, not bro-science.

I'm Frank Dalton. This is my complete 44-page guide to losing fat after 40 without losing the muscle that keeps you strong — written as one straight-line plan you follow from Day 1 to Day 180.

What's inside

• The full 6-month plan — month by month, week by week: Foundation → Consistency → Progression → Sustaining.
• Training for your real schedule — complete splits for 1, 2, 3, 4, or 5 training days a week, my exact exercises for every body part, and a simple rep rule that tells you when to add weight.
• The protein-first nutrition system — how to find your real maintenance calories from your own tracking data (no generic calculators), set your protein target, and build every plate without weighing ingredients.
• Hunger, plateaus & setbacks — planned deloads, research-backed diet breaks, and exactly what to do when a day goes off plan.
• Sleep & stress, handled — the two levers that quietly decide whether you lose fat or muscle.
• The appendix you'll actually use — daily checklist, weekly progress tracker, sample meal structure, and a ready-made 5-day workout plan.

The details

• 44-page digital guide — instant access after checkout, on any device
• Written for adults 40+ — every recommendation cited to peer-reviewed research (24 sources, referenced in full)
• One-time payment. No subscription.
• Personal-use license — one buyer, one copy. Sharing, forwarding, or reselling the file isn't permitted.

Optional add-ons

• The Tracker Pack — $9.99. Ten print-and-go trackers: weekly weight averages, workout log, steps, meals, habits, measurements, and the plateau checklist. Check out: guide + Tracker Pack →
• The Meal Plan Companion — $9.99. Meal formulas, a done-for-you week with grocery list, the 90-minute batch prep, and the eating-out playbook. Check out: guide + Meal Plan →

Want the complete system? Check out with all three — $49.97 →

Digital product — all sales are final. Everything inside is listed above so you know exactly what you're buying. If anything goes wrong technically (missing download, broken file, double charge), I'll fix it or refund it — refund policy.

Educational content, not medical advice — consult your doctor before starting any new diet or exercise program, especially over 40. "Frank Dalton" is a pen name; the full disclosure is inside the guide.