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, three, or four 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
- Goblet squat3 × 10
- Dumbbell bench press3 × 10
- One-arm row3 × 12
- Romanian deadlift3 × 10
- Plank3 × 40s
Wed · Full Body B · 45 min
- Dumbbell squat3 × 10
- Incline dumbbell press3 × 10
- Lat pulldown3 × 12
- Hip thrust3 × 12
- Dead bug3 × 10
Fri · Full Body C · 45 min
- Split squat3 × 10
- Overhead press3 × 8
- Seated cable row3 × 12
- Back extension3 × 12
- Side plank3 × 30s
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, three, or four training days — the protocol adapts to the week you actually have.
1. The intake
Nine quick questions — your days, foods, injuries, goal.
2. Your numbers
The calculators set your calorie and protein targets.
3. Your plan
A split and a daily plate selected to fit — never generated.
Why I built this
I lost 20 kg while working full-time as a lawyer — and kept it off.
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 — two, three, or four.
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?
No — full gym, home dumbbells, or bodyweight. The intake matches the plan to your setup.
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.