The Fit Protocol
Start with a free week. Stay for the system.
An evidence-based system built around your numbers — about 4 hours a week, and it adapts to the days you actually have. Two to five sessions. No hype, no overclaim.
Free — Week 1
Your personalised first week
- Intake → your personalised training split
- Sessions built for the days you actually train
- A daily plate that hits your protein target
- Your weekly shopping list
- Weigh-in + honest feedback
No card. No password.
Start Week 1 free →The Protocol — $19/mo · $149/year
- Everything in Week 1, plus:
- The full 12-week Foundation phase
- Maintenance after week 12 — keep it off, for good
- Seasonal Resets
- A new shopping list every week
- Adaptive targets as your weight changes
- All 8 calculators + saved history
What you actually get
This is an actual week from the protocol.
Pulled live from the real content — never a screenshot.
Sample training week
Foundation — Week 1
Mon · Full Body A · 45 min
- Leg press2 × 10–12
- Lying leg curl2 × 10–12
- Barbell bench press2 × 8–10
- Pec deck fly2 × 12–15
- Wide-grip seated cable row2 × 10
Wed · Full Body B · 45 min
- Smith machine squat2 × 10
- Seated leg curl2 × 10–12
- Seated chest press machine2 × 10–12
- Lat pulldown2 × 10
- Close-grip row2 × 10–12
Fri · Full Body C · 45 min
- Leg extension2 × 12–15
- Romanian deadlift2 × 10–12
- Incline bench press2 × 8–10
- Wide-grip row2 × 10
- Shoulder press machine2 × 10
Sample daily plate
A day that hits your numbers
Sample coming soon.
Sample shopping list
One week · 0 meals
Sample coming soon.
How personalisation works
Two to five training days — the protocol adapts to the week you actually have.
The intake
Nine quick questions — your days, foods, injuries, goal.
Your numbers
The calculators set your calorie and protein targets.
Your plan
A split and a daily plate selected to fit — never generated.
Why I built this
I lost 18 kg while working full-time as a lawyer — then built the system that keeps it that way.
No influencer content. Just the system one busy professional actually used: counting calories, weighing daily, and training a few times a week. It’s the protocol I wish someone had handed me on day one.
Questions
How much time does this actually take?
About 4 hours a week — two to four short strength sessions plus a couple of walks. Honest, no overclaim.
What if I can only train twice a week?
The intake adapts the split to the days you actually have — anywhere from two to five.
I don’t eat chicken / pork / dairy — does it work?
Yes. The intake asks, and your plan never includes what you don’t eat.
What happens after 12 weeks?
Maintenance. Losing it is the easy part — keeping it off is the phase that matters, and it’s where we keep going.
Do I need a gym?
Yes. The plans use machines, cables, dumbbells and a barbell — the kit almost every commercial gym has. I have never trained at home, so I don’t program it.
Can I cancel?
Anytime.
Is this medical advice?
No. It’s an evidence-based training and nutrition system, not medical advice.
Start Week 1 — free
Enter your email and we’ll send a magic link straight into your first week. No password, no download.