Bonus 01
The Starter Pack
Nine default meals, the six lifts, and a one page shopping list. Print it, stick it on the fridge, start before the book even ships.
PDF · 14 pages
New book. Coming soon.
How busy professionals get lean in 12 weeks
Three plates a day. Three sessions a week. Three months. That is the whole book, and it fits on a napkin.
3 Plates
3 Sessions
3 Months
Pre-order and get the Starter Pack, the 12 Week Tracker, and the launch workshop.
Early praise
Drop your first endorsement here. Two sentences is plenty. The best ones say what the book changed, not what the book is about.
Endorser nameTitle, Publication
Second endorsement goes here. Keep the voice plain. A reader believes a short blunt line long before they believe a polished one.
Endorser nameAuthor of a book
Third one here. If you have a doctor, a coach, or a name people know, this is the slot for them.
Endorser nameRole, Organisation
The book
You are not lazy.
You are booked.
Most plans assume you have two free hours and somebody cooking for you. You have neither. You have a calendar that fights back, a kitchen you walk past, and a body that has been quietly filing complaints since you turned thirty five.
So I cut things. Then I cut again. What is left is three numbers small enough to hold in your head on a bad Tuesday, which is the only test that matters. Three plates a day. Three sessions a week. Three months.
I mean, it is not magic. You still have to show up. But you stop burning energy on the decision, and that turns out to be most of the fight.
Twelve weeks later you look different. More to the point, you feel like someone who could do another twelve.
What you will learn
How to build a plate that feeds you properly without counting a single thing
How to train three times a week in forty five minutes, using six lifts and nothing clever
How to travel, drink, eat out with clients, and still hold the line
How to get strong without wrecking a back that already hurts on Mondays
How to make week thirteen look like week one, because you never actually stopped
The method
Three numbers. That is the system.
Every rule in the book hangs off one of these three. If a thing cannot be explained in one of them, it did not make the cut.
Three plates a day
Protein first. Something green next to it. One thing you actually like, because a plan you hate is a plan you quit. No app, no scale at the table, no weighing chicken at eleven at night like a lunatic.
You learn the shape of a plate once. Then you stop thinking about food, which is the real prize.
- A protein target you can eyeball across a restaurant table
- Nine default meals, so breakfast stops being a decision
- The airport rule, the hotel rule, and the Friday night rule
Three sessions a week
Forty five minutes. Six lifts, rotated. Push something, pull something, load your legs, go home. You add a little weight when the last rep starts feeling easy, and that is the entire progression model.
Miss one? Fine. Two a week still works. That is why it is three and not five.
- The six lifts, with the swaps for bad shoulders and bad backs
- A hotel room version that needs no kit at all
- How to know you are lifting enough without a spreadsheet
Three months
Twelve weeks. Long enough to actually change something. Short enough that you can see the far end from where you are standing right now, which matters more than people admit.
Weeks one to four you build the habit and nothing else. Five to eight you get noticeably stronger. Nine to twelve somebody at work asks what you have been doing.
- Week by week, written out, no guessing what comes next
- What to measure, and the three things to stop measuring
- The plan for the week it all falls apart, because it will
12
Weeks
3
Sessions a week
45min
Per session
6
Lifts in total
Inside the book
Five parts, no filler
Why the last four plans failed, and why that was never a discipline problem. We take the whole thing apart and throw out about ninety percent of it. What is left is small enough to start on a Monday with no shopping trip.
The plate, the protein, the green thing, and the thing you like. Nine default meals you can rotate forever. Eating out, drinking, travel, and the awkward client dinner where everyone orders the pasta.
Six lifts and how to do them without hurting yourself. Forty five minutes, warm up included. Swaps for every joint that has ever complained, and a version you can do in a hotel room with nothing but the floor.
The twelve weeks, written out one at a time. What to expect, what to ignore, and what to do the week it falls apart. Because it does fall apart, usually around week five, and having a page for that is the difference.
Twelve weeks is not the point. It is the proof. This part is about what you keep, what you loosen, and how to run the whole thing at maybe seventy percent forever without sliding back to where you started.
Order the book
Pick your shop
Hardcover, ebook and audiobook. Pre-order from anywhere on this list and the bonuses are yours.
AmazonHardcover · Kindle
Barnes & NobleHardcover
Bookshop.orgSupports local shops
WaterstonesUnited Kingdom
Apple BooksEbook · Audiobook
AudibleRead by the author
Links go live on announcement. Leave your email below and you will get them first.
Pre-order bonuses
Three things, free
Order from any shop, forward the receipt, and these land in your inbox the same day.
Bonus 02
The 12 Week Tracker
One page per week. Tick three boxes for the sessions, one line for how you slept. That is all it asks and that is deliberate.
Printable · DigitalBonus 03
The Launch Workshop
Ninety minutes, live, walking through your first four weeks. Bring the bit you are stuck on. Recording goes out after, so a clashing meeting is fine.
Live · RecordedQuestions
The ones people actually ask
Yes. Week one is deliberately easy and you will think it is too easy. That is the point. The people who blow up in week three are the ones who treated week one like a test.
A gym is easier. A pair of adjustable dumbbells and a floor will get you most of the way. There is a full home version in Part Three with the swaps written out.
No. You count to three, once a day, and then you get on with your life. If you love tracking there is an appendix for you, but the plan does not need it and most people are better without.
It was built around travel, which I mean literally. The hotel session is twenty minutes and needs no kit. The airport rule is one sentence long. Nobody is asking you to pack a blender.
Date is being confirmed with the publisher. Leave your email and you will hear the moment it is set, before it goes anywhere else.
Stay close
Be first to know
Publication date, order links, and the bonuses. No newsletter, no drip sequence, nothing weekly. Just the book.
You are on the list. Check your inbox in a second.