The 9-Fit Programme
Built for lads working a 9-5.I lost 18kg in 6 months working a office job, not by giving up my life, but by fixing my habits.
My 6 months transformation
This is what fixing daily habits can do.
So, who is The 9-Fit Programme for?
You're stuck in the 9–5 loop
You work in an office, on-site or sometimes from home.
Apart from clocking in and out, your weeks have no real structure.
Diet wise, it's whatever convenient.
Fitness wise, perhaps you get a few tired gym sessions in, but there's no real progress.
Social wise, there's maybe a lot of boozing.
You feel as though you're living on autopilot, drifting through the weeks with no real goals or purpose.
You know how to gym, you're just winging it
You've trained before. You gym now most weeks. But nothing is tracked, there's no progression and sessions feel half arsed. What you're missing isn't gym knowledge, it's structure and accountability.
You're diet is good...until it isn't.
I know this one like the back of my hand. You try to eat clean during the week. But portion sizes are massive, snacking out of boredom is a constant and weekends just go out the window.One bad meal turns into a whole bad weekend, which turns into starting again on Monday.Oh and weekends pints...a lot of them.
You want your confidence and swagger back
Look, I get. Sometimes you deep life, you overthink, feel anxious about where life is heading. You know you've got potential, but there's just no momentum or direction.You're ready to stop just existing and actually start living your life, setting goals, working towards them and moving forward everyday.
You want real support from a coach that's in your corner
Real accountability. Real guidance.
Someone who’s genuinely in your corner, celebrating your wins like they’re his own, and pulling you back on track when you need it.
Yeah this sounds like me, but what’s actually included?
The Desk to Dialled in Training Plan
No more half-arsed gym sessions just to tick a box.You get a personalised training programme built around your work hours, commute, equipment, and energy levels, not some unrealistic plan.Sessions are simple, structured, and repeatable, even on busy weeks.
Everything is tracked through the app, weights, reps, sets, so you know you’re actually progressing, no more guessing.
The Weekday Structure, Weekend Balance System
I'll create a tailored meal plan with the foods you like. On days you're in the office, you’ll have easy prepped meals you can take into the office, or
for the days you work at home, good meals that are going to fuel your workouts.A flexible approach that still lets you go for beers or have a takeaway without blowing the whole week.Structure during the week. Balance at the weekend.
The In-Your-Corner Coaching Channel
Reality is, you probably know how to lift or what you should be eating.What you’ve been missing is accountability and someone in your corner.You’ll have my WhatsApp. Don't worry I won’t babysit or pester you, but I’ll check in regularly and you can message me whenever you need clarity or direction.Gym questions, diet tweaks, mindset dips, work stress, whatever’s going on, I’m there.
Real support. No bullshit.
The Weekly Adjustment Protocol
Each week you’ll upload progress photos, weight, steps, sleep, stress levels.I review everything properly, give clear feedback, and adjust your training and nutrition so you keep moving forward, even when life gets busy.
The Momentum & Motivation Check