Sound Familiar?
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![Shirtless man with a slim build sitting on a couch, illustrating skinny-fat body recomposition]()
"I'm skinny fat"
Five Pillars Solution:
1) Calorie deficit to start
2) Protein 2g/kg
3) Resistance training 3-5 days per week
4) 8 hrs sleep / 48 hrs between sessions
5) Start seeing results in 4-12 weeks -
![Shirtless man posing with hands on hips and “Get Jacked” text overlay]()
"I want to get jacked"
Five Pillars Solution:
1) Mild calorie surplus (100+ kcals)
2) Protein 2g/kg
3) Resistance training 3-5 days per week
4) 8 hrs sleep / 48 hrs between sessions
5) Start seeing results in 12 weeks -
![Muscular shirtless man stretching beside kettlebells in a gym, with “Regain Muscle & Strength” text]()
"I want to regain lost muscle & strength"
Five Pillars Solution:
1) Mild calorie surplus (100+ kcals)
2) Protein 2g/kg
3) Resistance training 3-5 days per week
4) 8 hrs sleep / 48 hrs between sessions
5) Start seeing results in 12 weeks -
![Overweight man measuring his abdomen with a tape measure, illustrating body fat loss]()
"I want to lose fat and get toned"
Five Pillars Solution:
1) Calorie deficit, more whole foods
2) Protein 2g/kg
3) Resistance training 2+ days per week
4) 8 hrs sleep
5) Start seeing results in 4 weeks -
![Plus-size woman examining her reflection in a full-length mirror at home wanting to be proud of herself again]()
"I want to be proud of my reflection"
Five Pillars Solution:
1) Calorie deficit, more whole foods
2) Protein 2g/kg
3) Resistance training 2+ days per week
4) 8 hrs sleep
5) Start seeing results in 4 weeks -
![Man sleeping on a couch with a book on his chest and text reading “Tackle Metabolic Syndrome.”]()
"Doctor says 'If you carry on like this... '"
Five Pillars Solution:
1) Calorie deficit, more whole foods
2) Protein 2g/kg
3) Resistance training 2+ days per week
4) 8 hrs sleep
5) Start seeing results in 4 weeks -
![Woman in black workout clothing measuring her thigh with a green tape measure wanting to work on a specific body part in the gym]()
"I want to improve a body part"
Five Pillars Solution:
1) Calorie maintenance or mild surplus
2) Protein 2g/kg
3) Specialised resistance training on body part 3 days per week
4) 48 hrs between sessions
5) Start seeing results in 4-12 weeks -
![Man wearing glasses and a plaid shirt hunching over a laptop at a desk, with text reading “Improve Posture.”]()
"My posture makes me look older"
Five Pillars Solution:
1) Calorie maintenance
2) Protein 2g/kg
3) Resistance training targeting shoulders, back, and lower posterior chain
4) 48 hrs between sessions
5) Start seeing results in 4-12 weeks -
![Elderly woman leaning on a cane outdoors, with text reading “Independence & Longevity.”]()
"I want to future-proof my mobility & independence"
Five Pillars Solution:
1) Calorie maintenance
2) Protein 2g/kg
3) Resistance training 3+ days per week targeting thighs, glutes, and calves
4) 48 hrs between sessions
5) Start seeing results in 4-12 weeks
Testimonials
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Alistair is such a pleasure to work with. Everything is uncomplicated, and it works!
Beth
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Alistair is an exceptional coach: warm, engaging, hugely knowledgeable about the body, training and nutrition, and has definitely guided and motivated me towards lifelong fitness.
Bob
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The workout program was superb and the coaching is brilliant.
Harry
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Great choice of plans and excellent value for money.
Sanjay
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You just know when someone knows. Fabulous experience.
James
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As someone from a non-fitness background, I was made to feel incredibly welcome and at ease.
Aisha