LOSE FAT.
GAIN MUSCLE.
MINIMUM FUSS.

CALCULATE YOUR TARGETS

Calculate your free, personalised calorie targets:

EAT FOODS THAT YOU ENJOY

• Bin the tupperware. Bin the 2-hourly brown rice and chicken breast. 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).

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.

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.

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