Your result
Right, mate. You're
Long hours, a lot on, and the gym gets what's left.
The Busy One, explained
Video coming soon
The evidence
These are the answers that gave it away.
You said “You work 60 hours or more a week.”
I've done 70 and 80 hour weeks. It can work, but only with a plan built for it.
You said “You work 45 to 60 hours a week.”
That doesn't leave much spare. The plan has to fit round it, not the other way round.
You said “You do whatever you can fit in at the gym.”
When it's fitted in, it's the first thing to go when the week gets busy.
You said “You skipped a session because of work.”
Short sessions you can actually do beat long ones you keep missing.
You said “You trained 0 or 1 days last week.”
Not because you don't care. Your week didn't leave any room.
Sound familiar?
What's going on
Work takes most of your week and stress takes the rest. You want to make progress, but planning meals and training feels like one more job, so it happens in bits or not at all.
Try this week
Rep 01
On your day off, get the week ready: lunches and dinners for every working day, protein snacks for the gaps, and your sessions booked into your calendar like meetings. If a day falls apart, a short session still beats skipping.
Why it works There is enough time. You have to want it, then adapt and prep ahead.
Rep 02
Keep prepped meals and easy protein (shakes, yoghurt, cooked chicken) at work. Long shifts with nothing ready are when the meal deal, the vending machine and the drive-through win.
The busiest days are when the takeaway wins. Take your food to work, and the only decision left is when to eat it.
If five days isn't happening, run three or four sessions you'll actually make, and make every set count. A missed session builds nothing.
Protein in every meal, your sessions booked in, and walk wherever you can. Nail those three before worrying about anything else.
When time's short, there's no wandering about. Know exactly what you're lifting before you walk in, warm up, and get straight to your working sets.
On the days you'd normally skip, do a short session or a brisk walk. Keeping the habit going matters more than the length of the session.
Photo of Luke
Who's coaching you
I grew up in football academies. Always sporty, never with the right guidance to reach my potential. I was bullied for being overweight, and I've dealt with severe eczema most of my life.
The gym became my escape. First at Palms Gym in the backstreets of Clacton, then at Physical Limits, training around bodybuilders, powerlifters and strongmen I looked up to. In lockdown I got up to 250lbs, then spent years getting myself back.
Now I coach people who want real progress that sticks. I'll listen, build the plan around your life, and genuinely care that you get there.
How coaching fixes it
Your training and meals get built around your real week, not an ideal one. I know what long, stressful weeks are like, so the plan will fit your life instead of fighting it.
1:1 online coaching
What you get
Takes 2 minutes. If it's a good fit, we'll book a quick call.
Results
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Before / after photo
“Client quote goes here.”
Client name · what changed · how long
Not ready for 1:1 yet?
My 6-week starter plan is nearly ready: training and simple food targets you can follow on your own.
No matter how deep the hole feels, there's always a place to start ✦ The basics. The ground. That's where we build ✦ No matter how deep the hole feels, there's always a place to start ✦ The basics. The ground. That's where we build ✦