Lose fat. Gain muscle. Minimum fuss.
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.
Our promise: Set the clock for 12 weeks, and follow our method for free. You will be transformed before you hear the ding.
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Quick Start Guide:
5 Steps to transform your body:
Step 1: Calculate your free, personalised calorie targets:
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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 (best option – Discount code PROPANE), or Cronometer (free). 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.
Step 5: Subscribe
1) Follow on Twitter & Youtube 💻️
2) Podcast: Upgrade your commute 🎧️🚗
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3) Latest articles:
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