Fitness for Busy Men 35+
● Built for busy men 35+

Get lean and strong
on 3 hours a week.

The simplest fitness system for busy men over 35 — an evidence-based protocol built around a full-time career. Your first week is free: a real training plan and a simple daily plate, built from your own numbers.

Start Week 1 free →Read my story
✓ No credit card✓ No password — one click from your inbox✓ 2 minutes to your plan
Why I built this

I'm 38. I'm a lawyer. I lost 20 kg — and I never quit my day job.

I work at an international law firm. My days are long, my calendar is full, and I don't have four hours to spend in a gym. During COVID, I decided I was done making excuses about my health. So I started doing what actually works: counting my calories, weighing myself daily, and training three or four times a week — no more.

I lost 20 kg. I've kept it off. And along the way I built a repeatable system — the one I wish someone had handed me on day one.

“This isn't influencer content. It's what one busy professional actually did — and what you can do too, without giving up your job, your family, or your evenings.”

The Fit Protocol — the system I built for myself, now built for you.
Who this is for

Built for busy men 35+. Works for anyone who's not chasing a stage.

The protocol is designed around the constraints of a 35+ professional — limited time, a body that doesn't recover like a 22-year-old's, and a life that doesn't stop for fitness. But the principles work for anyonewho isn't a competitive bodybuilder.

✓ This is for you if

  • ✓ You have a demanding job, a family, or both
  • ✓ You can train 2–4 times a week — no more
  • ✓ You want a system, not another PDF
  • ✓ You want results that hold for 5+ years, not 5 weeks
  • ✓ You value evidence over hype

✕ This isn't for you if

  • ✕ You're a competitive bodybuilder or physique athlete
  • ✕ You want single-digit body fat year-round
  • ✕ You have four hours a day to spend in a gym
  • ✕ You want a supplement stack or a miracle diet
Sound familiar?

You don't need more information.

✕The 90-minute workouts you don't have time for
✕The diet that fell apart at the first work dinner
✕The 22-year-old influencer's routine, built for a 22-year-old body
✕Another PDF you downloaded and never opened again

You need a system that decides for you— what to do Monday, what to eat, how to know it's working — and fits inside a life with a job, a family, and about three spare hours a week.

That's what a protocol is. That's what I built.

— The Fit Protocol
How it works

From your numbers to your plan, in three steps.

STEP 1

Get your numbers

Run the free calculators. In two minutes you'll know your calorie target, your protein target, and where you're starting from.

→
STEP 2

Start your free week

We turn your numbers into Week 1 of the protocol: three short workouts and a simple daily plate. In your dashboard, not a PDF.

→
STEP 3

Follow. Track. See it work.

Check off sessions, log one weigh-in a week, and watch the system adapt. When it works, unlock the full 12 weeks.

Not a PDF. A system.

This is what your week actually looks like.

✓Your targets, pre-filled — calories and protein pulled straight from your calculator results.
✓Three short sessions — check off exercises as you go. Every session under 45 minutes.
✓A daily plate that hits your numbers — simple meals, swaps included, protein bar fills as you eat.
✓One weigh-in a week — the system tells you if you're on track, too fast, or stalling.
Foundation — Week 1 of 12
● On track
Daily calories
2,100
Daily protein
180g
Goal
−10 kg
✓
Mon
Full Body A · 45 min
Wed
Full Body B · 45 min
Fri
Full Body C · 45 min
Live from the actual product — this is Week 1, free.
Free tools

Start with your numbers.

All 8 tools →
Nutrition

TDEE Calculator

Your daily burn + fat-loss target

Nutrition

Macro Calculator

Exact protein, carb & fat targets

Nutrition

Protein Calculator

How much you need to keep muscle

Health

Body Fat Calculator

US Navy method, honest context

Every result comes with the option to turn it into your free Week 1 — that's the whole point.
The protocol, in three rules

Built for a 35+ body and a full calendar.

▣

Train smart, not long

Full-body strength in two or three short sessions a week. Joint-friendly, built for results per minute — not hours in the gym.

◉

Eat simply

A protein-first plate you can actually stick to — at home, at restaurants, on the road. No tracking every bite. No banned foods.

◈

Measure what matters

One weigh-in a week. The system tells you if you're on track and what to adjust — so you never wonder if it's working.

What makes this different

Lived. Tested. Kept off.

Every part of the protocol is something I did myself — and something I still do, four years later. Not a course I bought and repackaged. Not theory. The system I actually use, refined by the constraints of a full-time job.

No fad diets or 30-day miracles
No bodybuilder culture or shame marketing
No influencer hype or fake before-and-afters
Yes to the 20% of actions that drive 80% of results
4Y
Four years, still the same weight
The protocol, in practice

The hardest test of any fitness system isn't losing the weight — it's keeping it off after life gets in the way. Deals, deadlines, holidays, kids. Everything in here has survived that test.

✓ Field-tested, not just written
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Free · No card · 2 minutes

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