A shirtless man in black shorts and sneakers performs a strength exercise with a medicine ball in a gritty, graffiti-covered gym under dramatic lighting

Dad Bod to Athlete

Reclaim Your Fitness After 30

Your comeback starts here. Transform dad bod into athletic strength with science-backed training.

Start Your Transformation Learn the Method

About

I'm a 6'4" ex-rugby player and founder of F.I.T.T. Studio in North London.

I help men rebuild muscle, lose fat, and perform at their best again — without endless cardio or fad diets.

✓ Ex-rugby professional with 15+ years experience

✓ Specialized in men's fitness after 30

✓ Proven track record of 500+ transformations

A muscular man shirtless, wearing shorts and socks, performs a yoga pose on a wooden floor against a white brick wall, with arms raised and one knee bent

Method

Train Smarter. Move Better. Stay Strong.

F.I.T.T. Formula

F Frequency: 3-4 workouts/week

I Intensity: Moderate-high for testosterone boost

T Time: 45-60 mins/session

T Type: Strength-focused training

The Big 5 Moves

• Squat
• Deadlift
• Bench Press
• Pull-up
• Row
+ Finishers

People doing squats with dumbbells in gym

Big 5 Moves

Master these compound movements to transform your body

Squat

Build total lower body strength

Deadlift

Develop posterior chain power

Bench Press

Sculpt upper body strength

Pull-up

Build back and arm strength

+ Finishers

• Sleds • Kettlebells • Bodyweight circuits

Torch fat and build explosive power

Nutrition

Eat to perform. Fuel your comeback.

Simple Nutrition Formula

Protein

1.6–2.2g/kg/day to build and repair muscle

Carbs

Smart carbs to fuel your training sessions

Fats

Healthy fats to support testosterone

Water

3+ litres daily for performance

Sample Daily Meals

Breakfast: Eggs, oats, berries

Lunch: Chicken, rice, veggies

Snack: Protein shake + almonds

Dinner: Salmon, sweet potato, greens

A young man is bending down, touching the ground in a gym with artificial turf and rubber flooring, surrounded by gym equipment and motivational signs

Mindset

Motivation fades — systems stay. Discipline beats motivation every time.

Science-Backed Habits

✓ 40% increase in consistency with habits

✓ 7-8 hours sleep reduces cortisol

✓ Progress over perfection mindset

Success Formula

Systems + Discipline = Lasting Results

Quick Checklist

Follow these 5 steps for guaranteed results

Train 3-4 days/week

Consistent strength training drives results

Sleep 7-8 hours

Recovery is where muscle grows and fat burns

Eat protein at every meal

Build and maintain muscle mass

Drink 2-3L water daily

Optimize metabolism and recovery

Reflect weekly

Track progress and adjust as needed

Start Now

Join the 8-week F.I.T.T. Transformation

🔥 Lose fat sustainably

💪 Build lean muscle mass

⚡ Regain energy & confidence

Or scan QR code for free consultation