Lose fat.
Gain muscle. minimum fuss.
We’ve been helping you to get leaner and sexier as efficiently as possible, since 2008.
Our promise: Set the clock for 12 weeks, and follow our method for free. You will be transformed before you hear the ding.
Hi. We’re Jonny & Yusef:
Ahhh finally. Your search is over.
We are a world level powerlifter and doctor who have dedicated ourselves to getting you the physique that you deserve.
Below is everything you’ll ever need to upgrade your:
- Physique
- Mindset
- Productivity
- Business
All with surgical efficiency, and less effort.
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quick start guide
5 steps to transform your body
Step
1
Calculate your free, personalised calorie targets:
Step
2
Eat foods that you enjoy
- Bin the tupperware. Bin the 2-hourly brown rice & chicken breast, Captain-Tupperware. Bin the keto/vegan/juice-cleanses.
- Calories determine weight direction.
- Training determines what your body does with that weight.
- Eat the foods you want. Don’t substitute your personality for a diet.
- Calories are king
️: Track your meals using Macrofactor (discount code PROPANE). Plan meals with EatThisMuch.
Step
3
Lift 3x/week. Add weight or reps each week
- Trim the fat from complex programmes.
- Progressive overload is key 📈️.
- Use our free programme: the Propane Protocol. Track your workouts with HeavySet.
Step
4
Do less, but better.
Cut out the noise, minimise stress to make space for the things that matter.
- Meditate in the mornings 🧘️
- Cycle caffeine
- Optimise your sleep 😴️
- Disable notifications on your phone 🙅♂️️📲️
- Start a weekly brain-dump, deep-work habit, and shut-down routine.