FREE GUIDE

THE
FAT LOSS
FIX
 Fat loss is simple - but that doesn't
mean it's easy. Get the basics right,
get in, get the result, and get out.
Stop making it complicated.

18+ YEARS
COACHING 200K PROGRAMS
SOLD 5 STEPS TO
TRANSFORM

18 YEARS. 200,000+ PROGRAMS. THIS IS WHAT FOLLOWING

THE METHODS ACTUALLY LOOKS LIKE.
If you’re new here - you probably haven’t seen these results before. That’s exactly why I’m showing you.

Every transformation here came from a program specifically matched to the goal, nutrition targets built around the
individual, and a coaching approach that adjusted week by week as they progressed. Mark has been producing
results like these for 18 years. VRTO is the next evolution of those exact methods.

VRTO is where those methods live now. Everything I used to deliver one-to-one - now in your pocket.

GET YOUR PLAN

 W H Y M O S T P E O P L E FA I L

THE TRUTH
ABOUT FAT LOSS
01 THERE ARE NO MAGIC FOODS OR DIETS

The fitness industry is built on smoke and mirrors. Gimmicky diets, foods you “must avoid,” extreme meal
plans - none of it is necessary. The truth? A world-class fat loss transformation comes down to one thing
above all else: a calorie deficit.

You can eat “clean” and not lose body fat. You can cut carbs and not lose body fat. Why? Because neither of
those things automatically puts you in a calorie deficit. Healthy food still has calories. Cutting carbs doesn’t
reduce your fats and proteins.

THE MYTH THE TRUTH

“I just need to eat clean and cut carbs to “You need to be in a calorie deficit. Full stop.
lose fat.” Calorie balance is what drives fat loss.”

02 CALORIE AWARENESS IS EVERYTHING

500 calories doesn’t look the same in every food - and that’s exactly where people go wrong. They eat what
feels like “not much” and wonder why nothing’s happening.

500 CALORIES. NOT ALL EQUAL.

The same number of calories can look completely different on a plate. This is why awareness -
and tracking - changes everything.

A handful of trail mix & a small packet of 200g chicken breast, 1 cup rice, large salad
crackers - gone in 3 minutes with dressing - a full, filling meal

500 Calories 500 Calories

VS
 T H E T R U T H A B O U T FAT L O S S

03 PROTEIN IS NON-NEGOTIABLE

One thing Mark is consistent on: protein target is king during a cut. Keeping protein high preserves muscle
mass, keeps you fuller for longer, and supports your training performance while in a deficit.

Don’t cut carbs. Keep fibre high. Prioritise protein. These three rules make a deficit liveable.

60kg 120–150g 70kg 140–175g

bodyweight protein per day bodyweight protein per day

80kg 160–200g 90kg 180–225g

bodyweight protein per day bodyweight protein per day

THIS IS WHAT NAILING THE BASICS CONSISTENTLY

ACTUALLY PRODUCES
VRTO checks in with you every week, adjusts your nutrition targets when progress stalls, and makes sure you’re
always on the right program for your goal. A structured training path that evolves as you do - not a generic plan
you’re left to guess your way through. That’s 18 years of coaching logic, now in your pocket.

GET YOUR PLAN

 T H E T R U T H A B O U T FAT L O S S

04 THE “GET IN, GET OUT” APPROACH

Mark’s philosophy: don’t drag a cut out longer than it needs to be. A 2–8 week aggressive cut (30–40%
calorie deficit) done properly and consistently will outperform 6 months of half-hearted dieting. Get focused,
commit to the window, hit your numbers, and get out.

The longer you stay in a deficit, the harder it gets - motivation dips, hunger increases, and metabolic
adaptation kicks in. Go aggressive, go deliberate, get the result.

MARK’S TAKE

The fitness industry wants you

to think this is complicated.
It’s not. Create the deficit, stick
to the plan, and results will come.
Simple doesn’t mean easy
- but it is simple.
 M A R K C A R R O L L’ S F R A M E W O R K

STEPS TO
TRANSFORM
These are the five steps Mark uses with every client. Nail all five and the transformation
takes care of itself. Miss one and results suffer. It’s that straightforward.

01 SET SPECIFIC GOALS - “WHEN? AND HOW MUCH?”

Vague goals get vague results. The question to ask yourself: “When do I want to achieve this,
and how much do I want to lose?” These two answers define your entire strategy.

If you have 8kg to lose, 8–10 weeks is realistic. If you have 28kg to lose, you need a longer-
term plan with 6–12 week phases broken down. Realistic goals drive momentum. Big goals
excite you - small wins keep you moving.

TARGET RATE: 0.5–1KG PER WEEK ON AVERAGE

STILL NOT SURE IT WORKS? THIS IS WHAT IT LOOKS

LIKE WHEN IT DOES.
Every single person below started exactly where you are right now. They set a specific goal.
They followed a plan. They got there.
That’s the framework. VRTO is how you run it.

GET YOUR PLAN

 5 STEPS TO TRANSFORM

02 NUTRITION - CREATE YOUR CALORIE DEFICIT

First, find your TDEE (Total Daily Energy Expenditure) - the calories your body needs to
maintain its current weight. Then create your deficit below that number.

APPROACH DEFICIT BEST FOR

Longer cuts, beginners,

Conservative
EASIER TO STICK TO 20% below TDEE
preference for flexibility

Most people, good balance

Moderate 25% below TDEE
of speed & adherence

SHORT & SHARP 2–8 week focused cut,

Aggressive 30–40% below TDEE
high adherence required

EXAMPLE: TDEE OF 2000 CAL.

30% DEFICIT = 1400 CAL/DAY TARGET

03 RESISTANCE TRAINING - BUILD SHAPE,

NOT JUST LOSE WEIGHT
Nutrition drives fat loss. Resistance training gives your
body shape, curves and strength. The goal isn’t just to
be smaller - it’s to have a physique you’re proud of.

Muscle mass aids longevity, improves bone density,

and has a significant carryover effect on
mental health. Being stronger is a self-esteem
builder. Keep lifting through your cut
- don’t stop training to “just do cardio.”

THINK: NUTRITION
REMOVES FAT, TRAINING
BUILDS THE SHAPE
UNDERNEATH
 5 STEPS TO TRANSFORM

04 STEPS - YOUR SECRET WEAPON AGAINST PLATEAUS

Here’s what most people don’t understand about fat loss stalling: your body naturally reduces
NEAT (Non-Exercise Activity Thermogenesis) - the incidental movement that burns calories
throughout the day. You start moving less without realising it.

Steps counteract this. By hitting a consistent daily step target, you artificially keep your NEAT
elevated even as your body tries to reduce it. The difference between someone who plateaus
at week 6 and someone who keeps losing often comes down to this one variable.

DAILY STEP TARGETS

Minimum 5,000 steps

Standard 8,000 steps

Optimal 10,000 steps

CONSISTENCY BEATS INTENSITY. SAME STEPS

EVERY DAY BEATS 20K ONE DAY AND 2K THE NEXT

EFFORT WITHOUT THE RIGHT STRUCTURE DOESN’T GET YOU FAR

These results happened when the two finally came together - and with VRTO, everything you need is already built in.

GET YOUR PLAN

 5 STEPS TO TRANSFORM

05 MINDSET - THE SKILL NOBODY TALKS ABOUT

A fat loss transformation is as much mental as it is physical. Starting motivated is easy. Week
3 when the scale hasn’t moved and you’re hungry at 9pm - that’s where it’s won or lost.

The secret? Training when you don’t feel like it. Making it a habit, not a mood. Some weeks
you’ll feel unstoppable. Others you’ll sit in the car park questioning everything. Both are
normal. The only time a bad day becomes a problem is when you let it become a bad week.

ONE BAD DAY DOESN’T DERAIL YOU.

WHAT YOU DO THE NEXT MORNING DOES

“Get these five steps right and you finally begin your
life-changing transformation. Get them wrong and you’ll
keep spinning your wheels. It really is that simple.”
- MARK CARROLL
 N O F I LT E R

WHAT TO EXPECT
Before and after photos don’t show the weeks in between.
Here’s Mark’s honest breakdown of what a fat loss phase actually feels like
- so you know you’re not broken when it gets hard.

MOMENTUM FAT LOSS ISN’T BAD DAYS

COMES IN CYCLES LINEAR HAPPEN
You’ll start strong, then it’ll You won’t drop 0.5kg precisely Some days you’ll overeat. Miss
slow. This is completely every week. Some weeks more, a session. Drink more than
normal. Momentum will some weeks nothing. Over 12 planned. This doesn’t make you
come and go over weeks weeks targeting 6kg total - the a failure. The only danger is
and months. Don’t mistake a weekly path is never a straight letting one bad day become two,
slow week for failure. line. The trend is what matters. then a week. Get straight back
on it the next morning.

CRAVINGS ARE ENERGY YOU’RE MAKING

NORMAL WILL DIP MORE PROGRESS
A calorie deficit means you’ll crave You’re in an energy deficit.
THAN YOU THINK
foods you haven’t thought about in Some periods of feeling flat We’re great at spotting what
years. That 15-minute window of are completely normal. Time hasn’t changed yet. We’re terrible
intense craving will pass. It always your bigger meals around at seeing what has. Look for the
does. Don’t grocery shop on an your training to protect small wins - the waist coming in,
empty stomach. performance. This passes. clothes fitting differently, energy
improving. They’re there.

THE BOTTOM LINE

Fat loss is simple but does not mean it’s always easy.
There will be hard patches. You will be hungry at times.
This is normal. The main key is to be aware that all these
experiences are normal - you’re not broken. If others
have navigated the hard side of a deficit, so can you.
 N O F I LT E R - W H A T T O E X P E C T

THE MISSING PIECE

WHY PEOPLE STILL

STRUGGLE WITH THE BASICS
Most people know they should eat in a deficit. Most people
have heard of TDEE. Most people know protein matters.
The problem isn’t knowledge - it’s execution without a
system.

Tracking your own calories, planning meals, managing

macros, adapting your training, monitoring your steps,
adjusting as your body changes - it all adds up to a full-time
job. That’s exactly what VRTO is built to solve.

INFORMATION WAS NEVER WHAT THEY WERE MISSING.

STRUCTURE WAS.
Every person here knew roughly what to do. What changed everything was having a system that held the training,
the nutrition and the progression together - and adapted as they went.

That’s what VRTO does. The coaching you’d get one-to-one. Now in your pocket.

GET YOUR PLAN

 HOW VRTO WORKS

EVERYTHING IN
THIS GUIDE, BUILT
INTO ONE APP
VRTO starts by asking you the right questions - your physique goal, training
experience, schedule, equipment, and dietary preferences. From those answers it
sets your calorie and macro targets, recommends the right training program from
Mark’s catalogue, and configures your step and cardio goals. From there, it tracks
your progress weekly and gives you coaching recommendations as you go.

01
ONBOARDING QUIZ
You answer questions about your goal, training history, available equipment, time per week,
and dietary preferences. VRTO uses these to build your plan from the ground up.

02
YOUR PLAN LOADS
VRTO calculates your TDEE, sets your calorie target for your cut phase, gives you
protein and macro targets specific to your body weight, and recommends 3 matched
training programs to choose from.

03
WEEKLY ADAPTATION
Each week you check in. VRTO reads your adherence, progress, and recovery signals
and surfaces coaching recommendations - adjustments to your training, nutrition, or
goals as needed.
 WHATS INSIDE

NUTRITION TRAINING
TDEE calculated from your height, weight, age, Mark Carroll’s full program catalogue - including
body fat estimate, and activity level. Calorie and SHRED (built for fat loss), with gym and home
macro targets set to your cut phase. Food Diary variants, 3–5 days per week options, and
with 2.5 million ingredients plus nutritionist- beginner through advanced levels. Programs run
developed recipes. Flexible dieting or structured 4–6 months across multiple progressive phases.
meal plan - switch anytime.

ADAPTIVE COACHING STEPS & CARDIO

Weekly Check-In reviews your adherence, Step goals set alongside your nutrition targets
progress, and recovery signals. The Goal Review from onboarding. Cardio preferences configured
System recalibrates your targets when you finish to your goal tempo. Both reviewed and adjusted
a phase or your goals change. Recommendations through your weekly check-in as your phase
are always surfaced for you to accept or dismiss - progresses.
nothing changes without your input.

S TA R T Y O U R T R A N S F O R M AT I O N

GET VRTO TODAY

T A K E T H E F R E E Q U I Z → V R T O A P P. C O M