Build Lean Muscle While Stripping Off Body Fat In Just 90 Days
Maximum Support And Accountability For Phase One Of Building The Modern Fit Physique
Help Beta Test Our Program | Limited Spots Available | Grab Your Discounted Rate Today
Most Men Fail To Get Lean, Lose Muscle Trying, And Wreck Their Metabolism In The Process
Here's What Most Men Get Wrong...
Their Calories And Carbohydrates Are Too Low
Their gym performance tanks, their stress rises, and their sleep suffers. Training at the correct intensity becomes impossible — they can't build muscle, and they may even lose any muscle they have.
They Are Performing The Wrong Type Of Training
They are performing circuit-based training and/or performing too much volume. High-intensity circuit-based training and junk volume increase stress, impact recovery, and are counterproductive for muscle growth.
They Are Performing The Wrong Type Of Cardio
Cardio performed at the wrong intensity increases hunger levels, increases stress, and affects recovery, especially during a fat loss phase.
Their Diet Is Unsustainable
Poor meal structure and too much complexity along with unsustainable hunger levels means they are not able to maintain a calorie deficit for long enough to reach a decent level of leanness. Willpower can only get you so far.
They Have Not Built A New Self Image
Without creating the new 2.0 version of themselves, they will not build the habits that result in the necessary daily actions to move them towards the Modern Fit Physique.
They Do Not Know How To Reverse Out Of A Fat Loss Phase
Raising calories too quickly at the end of a fat loss phase will result in a rapid rate of fat gain, especially when coming from a low calorie intake.
The result? They lose a little body fat but end up with less muscle and a sluggish metabolism. They just end up a smaller version of their previous selves.
Their hormonal health is also impacted— their cortisol is high and their testosterone is low.
The problem isn't their lack of effort. It's that they've gone about things the wrong way and never had a clear system that addresses fat loss the right way.
What Is The Modern Fit Physique?
Most men want to build a lean, athletic physique. To achieve this, they need to build muscle and maintain a relatively low level of body fat, while developing a good level of cardiovascular fitness that supports their performance, recovery, and long-term health.
I call this the Modern Fit Physique. The goal is to become more of an all-round athlete rather than focusing solely on aesthetics — to perform well in the gym and in life, not just look good.
This isn't about building the absolute most amount of muscle possible or staying shredded year-round. Instead, the goal is a sustainable level of leanness that doesn't compromise hormonal health, gym performance, or the ability to build muscle.
This physique is achievable for any man and can be built training just 3-4 days per week — perfect for the busy modern lifestyle. This is the Modern Fit Physique.
Phase One Of Building The Modern Fit Physique Is Body Recomposition
Building The Modern Fit Physique requires a system and a clear roadmap. Phase One is body recomposition. The three main goals are to...
Drop Body Fat
The main goal of Phase One is to strip away excess body fat — the goal is 10-12% body fat. Getting lean first improves nutrient partitioning, setting you up for future muscle-building phases, allowing you to build muscle without gaining excess body fat.
Build Muscle
Building muscle while dropping body fat is possible when your training and nutrition are set up correctly. The goal is body recomposition, not just fat loss. Learning how to train to build muscle is also a crucial component of phase one.
Build Cardiovascular Base
Phase One is used to build a base of cardiovascular fitness. Cardio performed at the correct intensity will also allow you to maintain a calorie deficit while eating more food, without increasing stress or ramping up hunger levels.
"Phase One is the essential first step to building the Modern Fit Physique. You'll build muscle and lose body fat while developing the skills, habits, and mindset that create lasting transformation. You'll change your self-image, cultivate discipline, and develop the consistent daily actions necessary to achieve your goals."
It's Not Only About Fitness And Aesthetics
Building the Modern Fit Physique is the goal — but not at the expense of your health. As part of my overall fitness philosophy, I promote and implement principles of the bioenergetic model of health into my coaching. Some of the things I focus on include:
Metabolic Health: Nutrition and training strategies that keep your metabolism healthy and your energy levels high — not strategies that damage it in pursuit of short-term results.
Hormonal Health & Natural Testosterone Optimisation Supporting healthy hormone levels and minimising the impact of a reduced calorie intake while training hard is key. Your hormones affect everything — energy, mood, muscle growth, fat loss, and overall wellbeing.
Thyroid Health: A well-functioning thyroid is essential for a healthy metabolism. My nutrition approach supports thyroid function rather than suppressing it.
Stress & Cortisol Management Chronic stress destroys muscle, increases fat storage, and negatively impacts hormonal health. I promote strategies to minimise stress across your training, nutrition, and lifestyle — keeping cortisol in check so your body can build muscle and burn fat efficiently.
Your Environment: Sleep quality, light exposure, daily habits, and the environment you live in all impact your health and your ability to build the Modern Fit Physique. I'll help you optimise all of it.
How Does Online Coaching Work?
Online coaching delivers maximum support and accountability, along with the practical knowledge required to run a successful body recomposition phase. More importantly, it teaches you how to apply this information in the real world. Online coaching is a two-way relationship between you and your coach, working together to achieve your desired outcome.
Unlike traditional in-person personal training, your coach isn't with you during training sessions. Instead, they manage your program remotely, making adjustments to your training and nutrition based on the data you send them. They're also there to keep you accountable and on track, especially when things get difficult.
The Modern Fit Method program is managed through the 1FIT coaching app. Here you'll have access to everything you need, all in one place.
Here's What's Included In The 12 Week Modern Fit Method Program
Strength Training Plan: Strength training to build or maintain muscle is the foundation of a body recomposition phase. Your strength training plan will be available in your training app, allowing you to record your progress over time. This allows me to monitor your progress, make necessary changes, and ensure your training is productive.
Cardio Plan: Cardio is used to increase energy output, assist in fat loss, and build a base of cardiovascular fitness. The right type of cardio, performed at the correct intensity and duration, is used throughout the 12-week program.
Meal Plan: Your meal plan, set with the correct calorie and macronutrient targets, will be available in the app. You can also track your own food, scan barcodes, and create custom foods within the app.
Daily Step Targets: I'll set your daily step target to increase non-exercise activity and assist in fat loss. The app connects with smartwatches and activity trackers to sync your data, allowing us to make adjustments when needed.
In App Instant Messaging: Instant messaging allows you to contact me at any time, send videos, and receive feedback on your exercises. This is crucial for ensuring you're using proper technique and training at the correct intensity to build muscle.
Daily Habits: Daily habits necessary for a successful body recomposition phase will be shown in the app and can be tracked to ensure consistency.
Weekly Check-ins: Weekly or bi-weekly check-ins with me to discuss training, nutrition, lifestyle, and your progress through the program.
Data Logging: Recording real-world data — daily body weight, body part measurements, and weekly or bi-weekly progress photos allows me to make adjustments to your training and nutrition plan based on your current progress.
Online Course: I provide educational content covering the fundamentals of training, nutrition, and lifestyle that you can study as you progress through the program. This reinforces what you're learning and applying throughout the 12 weeks. Understanding the why behind the process empowers you to make better decisions independently — both during the 12 weeks and beyond.
Is This Program Right For You?
The Modern Fit Method is not a quick fix, and I do not make unrealistic promises. If you're currently under muscled with a significant level of body fat, you will not build the complete Modern Fit Physique in 12 weeks.
You will dramatically change the way you look, feel, and perform. You'll drop a significant amount of body fat and build muscle, especially if you're a beginner or have not been training correctly to build muscle previously.
You'll learn how to train correctly, set up your nutrition, and build the skills, habits, and discipline required to move towards the Modern Fit Physique over time. This program gives you the tools and the system to change your body, improve your fitness and health, and ultimately change how you show up in all areas of your life.
This Is For You If...
You're done wasting time at the gym with little or no results to show for it.
You're ready to take massive action and finally build the physique you want.
You're are serious about coaching and want to learn a proven system for building muscle and losing body fat the right way.
You want to improve all areas of your life, not just your health and fitness.
You want more energy, mental focus and clarity, better mental health and well-being. You want to change how you see yourself and how you show up in the world.
This Is Not For You If...
You want a quick fix without putting in the work and are looking for short cuts.
You're not willing to commit and follow the plan even when it gets difficult.
You're not ready to take action and would rather make excuses for why you can't build the physique you want.
You're not ready to change your self-image and transform your life.
You're not willing to invest in yourself and your transformation.
If You're Ready To Take Massive Action You're Exactly The Type Of Man I Want To Work With.
Beta Test The Program - 50% Discount For Founding Members
I'm launching my 12 Week Modern Fit Method program and looking for motivated men to join as beta test clients. In exchange for your honest feedback and testimonial, you'll get the complete program at half price — plus exclusive benefits.
Regular Price
Modern Fit Method 12 Week Body Recomposition Program - £600
Monthly Coaching On Completion Of 12 Week Program - £150 Per Month
Beta Test Price
Modern Fit Method 12 Week Body Recomposition Program - £300
Monthly Coaching On Completion Of 12 Week Program - £100 Per Month
Payment Options
Pay in full: £300.
Payment Plan: 2 x £150 (£150 at start of program and £150 at week 6).
Monthly Coaching: £100 Monthly Subscription (cancel any time).
Here's What You get For Your Discounted Rate...
Complete 12 week body recomposition program.
1Fit app access with strength training, cardio, and nutrition plan.
Weekly coaching check-ins, support and accountability.
A system and a clear path forward.
Locked in monthly rate if you require further support.
Direct input into program development.
As a beta test founding member all I ask from you is that you complete the program, provide honest feedback to help me refine the program, and share your transformation story (photos and testimonial).
Beta Testing Limited Availability
I'm taking on clients to beta test the Modern Fit Method program. You can book a call today. We'll discuss your current situation and what you can realistically expect to achieve in 12 weeks, assess if you're a good fit for the program, and answer any questions you may have.
Check Out The FAQ's To Learn More
The main focus of our 12-week body recomposition program is to strip off as much body fat as possible while building or at least maintaining muscle. Everyone can lose a significant amount of body fat as long as they are following the plan. In reality, fat loss is far quicker and easier than building muscle.
How lean you get will depend on where you are starting from in terms of body fat percentage. If you are starting from a higher body fat percentage, the process will take a little longer, and you will not be able to achieve 10-12% body fat in 12 weeks. You will still be able to drop a significant amount of body fat however.
Although the main focus of a body recomposition phase is fat loss, we are still aiming to build some muscle, although our ability to maximise muscle growth will be somewhat limited because we are restricting calories to lose body fat.
The amount of muscle someone is able to build during a 12 week body-recomposition phase can be somewhat individual. Factors which can determine the amount of muscle someone builds include their age, their training age, and their training history. A person’s metabolic and hormonal health and the amount of calories they are able to eat while dropping body fat will also be a major factor.
Beginners are in a good position to build muscle as they are starting from an untrained state and will respond well to strength training even in a calorie deficit. Someone who has been using the gym for some time may also be able to build a good amount of muscle when they start training properly with the correct level of intensity.
The role genetics play will also be a deciding factor in how easily someone can build muscle, especially during a body recomposition phase. Some people can just build muscle easier than other people, and this is something we can not change.
With that said, most people will fall somewhere in the middle of the genetic bell curve and will be able to build some muscle while losing body fat. This will result in them looking significantly better by the end of the body recomposition phase. Even if an individual is not able to build much muscle, they will have still reduced their body fat, which will put them in a much better position to enter a building phase and stay there for a significant amount of time to maximise muscle growth.
Performing strength training at the gym three to four times per week is the sweet spot for most people during a body recomposition phase. This allows for plenty of recovery days throughout the week, allowing training performance to remain high when on a reduced calorie intake. Individuals with busy lifestyles will still be able to commit to our 12-week body recomposition program and achieve great results.
The focus is always on quality over quantity, performing high-quality strength training sessions to build or maintain muscle. There may be a little extra time commitment required for cardio, and some time will also need to be allocated to hit your daily step target, especially if you have a sedentary job.
Yes, as long as you follow the plan. The results you are likely to achieve will come down to how well you implement the training, nutrition, and lifestyle principles we teach. Your ability to work hard in the gym, and your mental attitude, will also be a major factor in determining your rate of progress.
On completion of the 12-week program, you can continue with your fitness journey on your own, armed with your newly learnt knowledge and the lifestyle habits you have built, or you can continue to receive support by moving to monthly online coaching. This may be a continuation of phase one if you need to reduce body fat further, or it could be a controlled reverse out of phase one moving into a maintenance or muscle-building phase.
Online coaching can definitely be a mixed bag; there are good coaches and not-so-good ones. Giving someone a workout PDF to follow, a meal plan, and swapping exercises in and out of a client’s program now and again is not coaching.
Some online coaches may not even be qualified; however, they do have great genetics and may be in great shape. This does not mean they are necessarily a great coach. For them, following a less than ideal training program, performing a bit of cardio, and eating a high-protein diet may have been all they needed to get in great shape. This approach is unlikely to work for the vast majority of people.
When a coach with great genetics gives a client a plan that worked for them, the results that client will see are likely going to be unimpressive. Some of the best coaches are the ones with okay or even below-average genetics. They understand what it takes to build muscle and lose body fat for individuals who do not have great genetics and are not able to build muscle as easily.
As a beta test client, you'll receive the complete 12-week Modern Fit Method program at 50% off the regular price. In return, we ask for a few things:
You complete the full 12 weeks and follow the program.
You attend your training sessions consistently.
You complete your weekly check-ins and log your progress data.
You provide honest feedback throughout to help us refine the system.
You share your results at the end (written testimonial and progress photos).
You give 100% effort and apply the training, nutrition, and lifestyle principles we teach you.
We use a macro-based approach, tracking carbohydrates, protein, and dietary fat, with a focus on higher carbohydrates. Protein will be moderate to high, and dietary fat will be kept low during this phase so that carbohydrates can remain high.
Carbohydrates are essential for training performance, recovery, and metabolic health. Prioritising carbs keeps energy high, supports training intensity, and helps maintain a healthy hormonal environment, supporting testosterone levels. They are also crucial for keeping the stress hormone cortisol in check when training hard.
Food quality matters as much as the numbers. We base our food choices on nutrient-dense whole foods that support metabolic and hormonal health. Eating the right foods within your macro targets is crucial especially when we are on a reduced calorie intake.
We also keep things simple. Eating similar foods each day removes decision fatigue, making the diet easier to follow and sustain throughout your fat loss phase.
Yes, we can offer you a meal plan based on the foods that work well for you. The meal plan will be set to your macronutrient targets and available for you to see in the training app. All you need to do is weigh out the foods as shown.
If you do not wish to follow a meal plan, you can also create your own meals and track your food in the app based on the macronutrient targets we set. With this method, there is far more room for error, which could affect your results. For this reason, we usually only recommend this method for clients who have experience with tracking their macros and are confident they can do it accurately.
Keeping food choices simple and fairly limited works great during a body recomposition phase. Eating the same things most or even every day removes decision fatigue and allows you to put your diet on autopilot. It also makes it far simpler and easier to track and make adjustments when needed.
Some key foods we utilise during a body recomposition phase include:
Lean protein sources to hit daily protein target while keeping dietary fat low.
Lean been mince and lean cuts of beef.
Chicken Breast.
Low fat white fish.
Whole eggs and egg whites.
Shellfish
Whey and/or collagen protein powder if needed.
Liver and/or other organs meats (for their nutrient density).
Easy-to-digest carbohydrates to fuel training sessions, maintain performance, and support the metabolism.
Potatoes and sweet potatoes.
White rice.
Fruit, dried fruit, and fruit juices.
Oats.
High quality sour dough bread.
Healthy saturated and monounsaturated fat's to support hormonal health and healthy testosterone levels.
Olive oil.
Avocado.
Coconut oil.
Dark Chocolate.
Butter.
Brazil Nuts.
Absolutely, the overall strategy will remain the same. The training, nutrition, and lifestyle principles that need to be applied to achieve body recomposition will be the same, whether you are in your 40s or even 50s and beyond. With that said, the individual will always be taken into account. Factors such as age will affect the amount of stress we can place on the body and will also impact things like recovery.
Yes, I am a qualified personal trainer. I have worked in the fitness industry for over 15 years, in gyms, as a personal trainer, and more recently as an online coach.
Have Another Question? Please Contact me at luke@modernfitmethod.coach
By The End Of Phase One You Will Have...
Dropped A Significant Amount Of Body Fat: You'll be noticeably leaner — quite possibly the leanest you've ever been. Your clothes will fit differently, your face will look sharper, and you'll finally see the muscle you've been building.
Built Muscle And Gained Strength: You'll be stronger on your key lifts and visibly more muscular. The combination of dropping body fat and building muscle will dramatically change the way you look and feel.
Learnt How To Train Effectively: You'll know exactly how to train to build muscle — the right exercises, the correct intensity, and how to progressively get stronger over time. Knowledge and skills you'll need to build the Modern Fit Physique.
Improved Your Cardiovascular Fitness: You'll have built a solid base of cardiovascular fitness that supports your training performance, recovery, and long-term health. You'll feel fitter and healthier than when you started.
Built A Sustainable Nutrition Plan: You'll know how to set up a pro metabolic diet that supports your training and health, and more importantly, how to sustain it — hitting your macros, eating the right foods, and maintaining a calorie deficit without excessive hunger levels and low energy.
Gained Confidence And Changed Your Self-Image: You'll look better, perform better, and feel better. This goes beyond how you look in the mirror — it affects how you carry yourself and how you show up in every area of your life.
Improved Your Overall Health And Wellbeing: Better body composition, improved hormonal health, higher testosterone levels, and a stronger cardiovascular system. You'll feel the difference every single day.
Take The First Step Towards The Modern Fit Physique
Join the beta program at 50% off and lock in your founding member coaching rate. Apply below for your free consultation and I'll be in touch within 24 hours to arrange a call.
Not Ready For Online Coaching
If you'd like expert guidance without the long-term commitment, you can book a one-off strategy call. Includes a custom program.
Not Ready For The Online Coaching
If you'd like expert guidance without the long-term commitment, I offer one-off strategy consultations.
Here's What's Included:
60 minute video consultation
Assessment of your current training and nutrition
Custom training program
Recommended calorie and macronutrient targets
Clear action plan to implement independently
Price: £99
We HATE spam. Your email address is 100% secure
Book Your Free Consultation
Enter your details below and I'll be in touch within 24 hours to arrange your free call.
We HATE spam. Your email address is 100% secure