Jakub "Still2Phat" Dvoracek

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United Arab Emirates
Dubai
Jakub "Still2Phat" Dvoracek

I help busy professionals lose the dad bod, without losing their mind, time or joy of life. posing practice, I am confident I will help you achieve your goals.

No matter if you are an absolute beginner who needs help getting started or an intermediate to advance athlete looking forward to bring your physique and performance to a new level, I will be glad to share what I learned during my 17 years of training. From teaching the correct and safe execution of basic weightlifting exercises, over posture correction and mobility improvement, raw strength development to physique contest preparation incl. However since exercise in only 1 piece in the puzzle of your personal fitness success, we will work out together a fully personalised and custom meal plan that is built around your lifestyle and your food preferences without being unnecessary restrictive or bland following the principles of flexible dieting.

25/08/2025

𝗔𝗡𝗢𝗧𝗛𝗘𝗥 𝗬𝗘𝗔𝗥 𝗢𝗟𝗗𝗘𝗥. 𝗛𝗜𝗚𝗛𝗘𝗥 𝗪𝗘𝗜𝗚𝗛𝗧. 𝗟𝗢𝗪𝗘𝗥 𝗘𝗡𝗘𝗥𝗚𝗬.

Look at the calendar, it’s the end of August!

Kids are back in school.
Your wife is back into her routine.
And now you’re back into yours.

But let’s be real…what does that routine actually look like?

Late nights catching up on work.
Travel that wrecks your eating.
Workouts skipped because something “more urgent” came up.

It’s a cycle you’ve lived before. And every year it takes more from you.

✔ Energy you took for granted now feels drained.
✔ Weight that used to be under control keeps creeping up.
✔ Confidence that once defined you is slowly fading.

This doesn’t change by accident. It changes by design.

How would I know?

Because I lived the same corporate grind for 14+ years..and that’s exactly why I built the 90-𝘿𝙖𝙮 𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣.

Engineered for busy men over 35 in the GCC and already proven with 900+ success stories.

So trust me if I say this:

You don’t need another crash diet you know damn well you won’t stick to.

You don’t need a 4-week “no sugar” challenge that ends in a binge.

And you definitely don’t need to risk your health with Ozempic or Mounjaro.

You need a structured system with accountability and 24/ support that matches your lifestyle. Not vice versa.

This September I’m taking on 5 driven men ready to return to their prime and drop up to 15kg in 90 days, but without fad diets, hours in the gym, or cutting out the foods they enjoy.

2 men already committed. That leaves only 3 spots to guarantee the highest level of attention and results.

If you want one of them, 𝗗𝗠 𝗺𝗲 𝘁𝗵𝗲 𝘄𝗼𝗿𝗱 ‘𝗣𝗥𝗜𝗠𝗘’ and I’ll send you the full details today.

22/08/2025

❗️𝗕𝗔𝗖𝗞 𝗧𝗢 𝗪𝗢𝗥𝗞 – 𝗢𝗡 𝗬𝗢𝗨𝗥𝗦𝗘𝗟𝗙🫵🏻

Every year it’s the same cycle.

Work after holidays piles up.
Business travel picks up.
Old habits kick in.

Before you know it, you’re another year older and the mirror is showing a version of yourself you don’t exactly feel proud of.

Here’s the truth:

If you’re a man over 35 living in the GCC, grinding in your career, and juggling family commitments, your health is already paying the price.

Less energy.
More weight gain.
And a steady decline in confidence.

That doesn’t change by accident. It changes by design.

That’s exactly why I built the Exe-Q-Fit Solution coaching program – designed for men who want to finally take control and drop up to 15kg in the next 90 days without fad diets, endless cardio, or cutting out the foods they actually enjoy.

You don’t need another app.
You don’t need another crash diet.
And you definitely do not need Ozempic or Manjaro.

You need a system and accountability that fits your lifestyle, not the other way around.

Next Monday I am opening up 5 spots for my 1:1 coaching that has already transformed the lives of 900+ men in the very same position as you are right now.

If you’re serious about getting your body and confidence back, send me a DM with the word ‘𝗥𝗘𝗦𝗨𝗟𝗧𝗦’ and I’ll send you full details today.

20/08/2025

𝗛𝗶𝗴𝗵 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗲𝗿𝘀 𝗱𝗼𝗻’𝘁 𝗻𝗲𝗲𝗱 𝗺𝗼𝗿𝗲 𝗲𝗳𝗳𝗼𝗿𝘁 𝗻𝗼𝗿 𝘁𝗶𝗺𝗲, 𝘁𝗵𝗲𝘆 𝗻𝗲𝗲𝗱 𝘁𝗵𝗲 𝗿𝗶𝗴𝗵𝘁 𝘀𝘆𝘀𝘁𝗲𝗺. 𝗛𝗲𝗿𝗲’𝘀 𝗲𝘅𝗮𝗰𝘁𝗹𝘆 𝗵𝗼𝘄 𝗗𝗿𝗮𝗴𝗮𝗻 𝗱𝗶𝗱 𝗶𝘁.

As a busy Head of Development and Retail Design Delivery, Dragan lived with constant pressure and tight deadlines.

He wasn’t new to the gym, but without a clear structure in his training and nutrition, progress never stuck.

He tried the usual fad diets, including keto. Short-term drops, long-term frustration.

Inside the ‘𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣’ he learned to apply the same principles that drive his career: plan, structure, and the ability to quickly adapt to unforeseen circumstances.

With time-efficient training, flexible travel-proof nutrition, and the right accountability structure, he worked smarter, not harder.

In just 90 days, Dragan dropped 8 kg of fat while putting on 1.5 kg of lean muscle. He did it while handing over one of the largest projects in Dubai and being a father to three active boys.

Most importantly, he now has the tools to maintain his physique and navigate business trips and social life without starting over.

No restrictive dieting.
No endless cardio.
No weight loss drugs like Ozempic and Mounjaro.

Just a fail-proof support and accountability system that fits his lifestyle, not the other way around.

Next Monday I am opening up 5 spots for my 1:1 coaching that has already transformed the lives of 900+ High Performers in the very same position as you are right now.

This isn’t another cookie-cutter PDF you’ll download and forget. It’s about proving that High Performers don’t have to sacrifice their body, health and wellbeing for their career.

If you’re serious about getting your body and confidence back, DM with the word ‘𝗥𝗘𝗦𝗨𝗟𝗧𝗦’ and I’ll send you full details today.

12/07/2025

𝗙𝗶𝘁 𝗶𝗻 𝘆𝗼𝘂𝗿 𝟮𝟬𝘀? 𝗧𝗵𝗮𝘁’𝘀 𝗰𝘂𝘁𝗲👍𝗧𝗿𝘆 𝗺𝗶𝗱 𝟰𝟬𝘀, 𝘁𝗵𝗮𝘁𝘀 𝘁𝗵𝗲 𝗿𝗲𝗮𝗹 𝗳𝗹𝗲𝘅!💪🏻

If I got a dollar for every time I heard an out-of-shape 40 something say “I used to be ripped back in college”, I would have retired ages ago.

Not trying to take anything away from the youngsters, but here’s the truth.

It is considerably easier to get in shape in your 20s than your 40s.

And it’s not just the fact that your hormones were at their peak.

Or the fact that you could get away with 4hrs of sleep with a can of Redbull.

And don’t even get me started on slower recovery and declining energy levels.

Still doesn’t sound hard enough?

Now let’s add school runs.

Frequent travel for work.

Endless office hours and tight deadlines.

With some family commitments sprinkled on top for good measure.

And it suddenly feels like that the whole world is agains you and there is no more time for yourself.

No surprise that the average mid-40 guys today have lower testosterone levels than pre-pubertal girls, ever expanding waistlines and spaghetti for arms and legs.

But look man, if playing the “victim of hectic life” sounds like the dream role for you, carry on with your Oscar worthy performance.

If you however would like to again feel like.

The alpha-male you were born to be.

The role model your kids look up to.

The husband your wife cannot get enough off..

There certainly is a way and a fail-proof system to get you there.

Dragan right next to me is 47 with 3 boys and a super-demanding job.

Yet is rocking guns for arms and a six pack💪🏻

Ready to lock in over the summer and rewind the hand of time?

Monday we’re kicking of the 2nd round of my ‘8-𝙒𝙚𝙚𝙠 𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚’ specifically designed for overworked men over 35 ready to regain control over their health and drop up to 10kg.

Comment ‘𝗟𝗢𝗖𝗞 𝗜𝗡’ and I send the full details across straightaway📲

10/06/2025

“𝗜 𝗹𝗶𝘃𝗲 𝗶𝗻 𝗗𝘂𝗯𝗮𝗶 𝗯𝘂𝘁 𝘄𝗼𝗿𝗸 𝗶𝗻 𝗦𝗮𝘂𝗱𝗶. 𝗜𝘁’𝘀 𝗶𝗺𝗽𝗼𝘀𝘀𝗶𝗯𝗹𝗲 𝗳𝗼𝗿 𝗺𝗲 𝘁𝗼 𝗴𝗲𝘁 𝗶𝗻 𝘀𝗵𝗮𝗽𝗲.”

That’s what Yannick 41, a father of 2 and ex-rugby player, told me at the start of the year.

He’d just hit 101kg, the heaviest he’d ever been.

Energy low. Confidence even lower.

And his reflection? Unrecognizable.

The last thing he needed was:

❌ Another restrictive diet that made him binge on weekends ❌ A brutal gym plan that reminded him what he used to be able to do ❌ More generic advice not applicable to his life situation

What he needed was:

✅ A smart, flexible program he could follow between hotel gyms in KSA and his compound gym in Dubai ✅ A realistic nutrition plan that didn’t wreck weekends with the family ✅ A system designed to build him up, not burn him out

🎯 Result?
 He dropped over 10kg of fat, rebuilt muscle, and felt and more confident and energetic than he felt in over a decade — all without training more than 3 hours per week.

But here’s the best part...

We never met!

Everything was done online through my ’𝟵𝟬-𝘿𝙖𝙮 𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣’ coaching program built specifically for busy professionals over 35 living in the GCC.

Now the same system, same tools and the very same coaching principles are available inside the
𝟴-𝙒𝙚𝙚𝙠 𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝘾𝙝𝙖𝙡𝙡𝙚𝙣𝙜𝙚’.

An accelerated version of my 12-week 1:1 program, built to help you drop up to 10kg before the summer.

Intake opened just yesterday and limited to 10 dedicated men across the GCC to ensure high coaching standards and individual attention.

If you want to drop up to 10kg, boost your energy and confidence in the next 8 weeks, this is exactly the structure, support and accountability you’ve been missing.

DM me the word ’𝗦𝗨𝗠𝗠𝗘𝗥’ and I’ll send over the full details before the last spots go👊🏻

28/05/2025

“𝗖𝗮𝗻 𝗜 𝗹𝗼𝘀𝗲 𝗺𝘆 𝗯𝗲𝗲𝗿 𝗯𝗲𝗹𝗹𝘆 𝘄𝗶𝘁𝗵𝗼𝘂𝘁 𝗴𝗶𝘃𝗶𝗻𝗴 𝘂𝗽 𝗲𝘃𝗲𝗿𝘆𝘁𝗵𝗶𝗻𝗴 𝗜 𝗲𝗻𝗷𝗼𝘆?”

This was among the first things Wassim asked when he finally reached out — after months of seeing success story after success story on my page, yet still hesitant.

Why?

Because like most busy expats in the GCC, he assumed the only way to lose the belly was to:
 ❌ Live on bland meal plans or follow a fad diet ❌ Train 5-6 x weekly like an athlete ❌ Cut out his social life entirely

As a busy events manager in Dubai, Wassim had tried it all — bootcamps, meal plans, low-carb fads.
 They all worked — until life got busy again, and the lack of flexibility made him fall off the wagon.
 And like many, he ended up regaining even more weight every time.

So when he reached out, he didn’t need a lecture.
 He needed a system that could deliver real results without taking over his life and an insurance of permanent results.

So here’s what we did inside the 𝙀𝙭𝙚-𝙌-𝙁𝙞𝙩 𝙎𝙤𝙡𝙪𝙩𝙞𝙤𝙣 — my premium 90-day coaching program for busy professionals over 35:
 ✔️ Balanced delivery, dining out & simple home meals from my recipe books ✔️ Replaced bootcamp burnout with 3 smart weight sessions per week ✔️ Planned for social events instead of avoiding them — no more guilt/punishment cycles

Now Wassim looks in the mirror with pride, not frustration — and the best part?
 He’s still enjoying the things that matter most.

If you’re ready to drop 10–12kg without dropping your lifestyle before your summer vacation, you’re running out of time — so if you want results, now’s the moment to act.

🚨 2 out of 5 spots left in my 𝟵𝟬-𝗗𝗮𝘆 𝗖𝗮𝘀𝗲 𝗦𝘁𝘂𝗱𝘆 𝗦𝗽𝗲𝗰𝗶𝗮𝗹.

DM me the words “Case Study”now and I’ll send the full details straightaway.

16/05/2025

𝗧𝗵𝗲 𝗨𝗴𝗹𝘆 𝗧𝗿𝘂𝘁𝗵 𝗔𝗯𝗼𝘂𝘁 𝗞𝗲𝘁𝗼 𝗧𝗵𝗲𝘆 𝗪𝗼𝗻’𝘁 𝗧𝗲𝗹𝗹 𝗬𝗼𝘂😬

So you heard about someone at work dropping 3kg on keto in a week… and now everyone’s adding butter to their coffee😅

But before you risk your cardiovascular health with a bacon overdose, please ask yourself these 5 questions:

❓ Are you burning the flab on your belly and love handles or the extra fat from the keto diet? ❓ Want to quickly drop water weight or sustainably lose actual body fat? ❓ Prefer having five boring foods on repeat or a balanced diet that you actually enjoy? ❓ Want to be known for “keto breath” or for being the leanest in your office? ❓ Ready to give up your favorite foods forever?

If you just scored 5 YES in a row, I have good news and bad news.

The bad news is, you are setting yourself up for failure by cutting out an entire food group from day one🥲

You will mentally break, regain all the lost weight (and then some) and just add another weight loss failure to your trophy list.

The good news is, you can drop up to 15kg in the next 90 days without giving up your favorite foods, sacrificing your lifestyle, nor risking your health with weight loss drugs.

How?

𝗡𝗲𝘅𝘁 𝗠𝗼𝗻𝗱𝗮𝘆, 𝗜’𝗺 𝗼𝗽𝗲𝗻𝗶𝗻𝗴 𝗷𝘂𝘀𝘁 𝟱 𝘀𝗽𝗼𝘁𝘀 𝗳𝗼𝗿 𝗺𝘆 𝟵𝟬-𝗗𝗮𝘆 𝗖𝗮𝘀𝗲 𝗦𝘁𝘂𝗱𝘆 𝗦𝗽𝗲𝗰𝗶𝗮𝗹

DM me ‘𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮’ now, and I’ll send you all the details😉

15/05/2025

𝗡𝗼 𝘁𝗶𝗺𝗲, 𝗻𝗼 𝗲𝗻𝗲𝗿𝗴𝘆, 𝗻𝗼 𝗿𝗲𝘀𝘂𝗹𝘁𝘀? 𝗬𝗲𝘁 𝗗𝗿𝗮𝗴𝗮𝗻 𝘄𝗲𝗻𝘁 𝗳𝗿𝗼𝗺 ‘𝘁𝗿𝘆𝗶𝗻𝗴’ 𝘁𝗼 𝗮 𝘀𝗶𝘅-𝗽𝗮𝗰𝗸 𝗶𝗻 𝟵𝟬 𝗱𝗮𝘆𝘀!

Dragan is a father of 3 and a busy project manager in his 40s who spent years struggling to get in shape.

He tried everything—keto, CrossFit, marathons, EMS and fat burners—but nothing worked.

Just like you, he was juggling tight work deadlines, family commitments, achy knees and a growing list of fitness failures.

He blamed his slow metabolism, genetics, and age for his struggles yet remained determined to one day find what “works for him” and eventually get that six pack.

And same as 900+ men before him, that’s exactly what he found inside inside ‘𝑻𝒉𝒆 𝑬𝒙𝒆-𝑸-𝑭𝒊𝒕 𝑪𝒐𝒂𝒄𝒉𝒊𝒏𝒈 𝑷𝒓𝒐𝒈𝒓𝒂𝒎’ and in just 90 days, everything changed.

A tailor made system that is so “YOU” that instead of swimming upstream it turns fat loss into a lazy river ride.

✅ He ate carbs without guilt, enjoying family meals without stress.
 ✅ He trained smarter not harder, with just 3 strength sessions per week—no more exhausting CrossFit classes.
 ✅ He gained clarity, following a simple, effective plan that fits his busy life.

The result?

Dragan didn’t just get a six-pack—he regained his energy, rebuilt his confidence, and finally felt proud of his reflection.

The best part? I never trained him in person.

Everything was done through my online coaching—giving him all the tools, structure, and accountability to succeed without guesswork.

Want to drop up to 15kg, boost your energy, and build a body you’re proud —without sacrificing your lifestyle?

Well in that case I have great news for you!

𝗡𝗲𝘅𝘁 𝗠𝗼𝗻𝗱𝗮𝘆, 𝗜’𝗺 𝗼𝗽𝗲𝗻𝗶𝗻𝗴 𝗷𝘂𝘀𝘁 𝟱 𝘀𝗽𝗼𝘁𝘀 𝗳𝗼𝗿 𝗺𝘆 𝟵𝟬-𝗗𝗮𝘆 𝗖𝗮𝘀𝗲 𝗦𝘁𝘂𝗱𝘆 𝗦𝗽𝗲𝗰𝗶𝗮𝗹

To transform before your summer vacay just like Dragan DM me ‘𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮’ now, and I’ll send you all the details.

14/05/2025

𝗦𝘁𝗿𝘂𝗴𝗴𝗹𝗶𝗻𝗴 𝘁𝗼 𝗹𝗼𝘀𝗲 𝗳𝗮𝘁 𝗱𝗲𝘀𝗽𝗶𝘁𝗲 𝗰𝘂𝘁𝘁𝗶𝗻𝗴 𝗰𝗮𝗿𝗯𝘀 𝗮𝗻𝗱 𝗱𝗼𝗶𝗻𝗴 𝗛𝗜𝗜𝗧 𝗰𝗮𝗿𝗱𝗶𝗼? 𝗦𝗼 𝗱𝗶𝗱 𝗘𝗱𝘄𝗮𝗿𝗱..👇
. a 39 years young Scottish investment banker in Dubai, who was stuck in the same frustrating cycle.

He slashed carbs, pushed through five days of HIIT cardio and even tried fat burners.

But instead of results, he got cravings, burnout and constant frustration.

Sound familiar?

It’s not your fault—it’s the approach of high achieving men.

Like many of the close to 1,000 career driven men I’ve helped transform over the past decade, Edward fell into the “all or nothing” trap.

Trying to do more of what wasn’t working..

More restriction, more cardio, more supplements—leaving him anxious, exhausted and constantly hungry.

But when he saw my numerous success stories and decided to join my ’𝟵𝟬-𝗗𝗮𝘆 𝗘𝘅𝗲-𝗤-𝗙𝗶𝘁 𝗖𝗼𝗮𝗰𝗵𝗶𝗻𝗴 𝗣𝗿𝗼𝗴𝗿𝗮𝗺’, everything changed.

Instead of doing more, we did less—but smarter!

✅ Reintroduced carbs, boosting his energy, eliminating cravings and increased food meal flexibility
 ✅ His training switched to three time efficient strength workouts with only a short 5-minute HIIT finisher.
 ✅ He trashed the useless fat burners and optimized his sleep duration and quality to wake up refreshed instead of tired.

And the result?

Edward didn’t just get 12kg leaner—he built a physique that turned heads, gained energy to keep up with his career and learned how to enjoy meals without guilt.

Besides looking a good 10 years younger now, he went from exhausted and frustrated to fit, energetic, and in control.

Feeling fired up and ready to take action like Steward to drop up to 15kg before the summer without restrictive diets, HIIT cardio or weight loss drugs?

Well if you read this far I have great news for you.

𝗦𝘁𝗮𝗿𝘁𝗶𝗻𝗴 𝗻𝗲𝘅𝘁 𝗠𝗼𝗻𝗱𝗮𝘆, 𝗜’𝗺 𝗹𝗮𝘂𝗻𝗰𝗵𝗶𝗻𝗴 𝘁𝗵𝗲 𝗻𝗲𝘅𝘁 ‘𝟵𝟬-𝗗𝗮𝘆 𝗖𝗮𝘀𝗲 𝗦𝘁𝘂𝗱𝘆 𝗦𝗽𝗲𝗰𝗶𝗮𝗹’, a heavily discounted opportunity for just 5 action takers.

DM me the words ‘𝘾𝙖𝙨𝙚 𝙎𝙩𝙪𝙙𝙮’ or drop a 👍 below to jump the queue and get all the details now.

12/05/2025

Here’s how Alfredo lost 24kg so far without “being on a diet”!👇

“𝗜 𝗮𝗹𝘄𝗮𝘆𝘀 𝘂𝘀𝗲𝗱 𝘁𝗼 𝗯𝗲 𝗮𝗰𝘁𝗶𝘃𝗲 𝗮𝗻𝗱 𝗶𝗻 𝘀𝗵𝗮𝗽𝗲, 𝗯𝘂𝘁 𝗹𝗶𝗳𝗲 𝗴𝗼𝘁 𝗯𝘂𝘀𝘆.I can’t believe I reached that level of not caring about me”

That’s how Alfredo, 48, a Colombian executive in the oil industry working in Saudi Arabia, described his situation when he reached out to me.

Between long hours at work, family commitments, and constant travel, he struggled to stay consistent with his fitness routine.

But as someone who used to thrive on an active lifestyle, Alfredo knew something had to change.

In December, just before the holidays and a 10-day skiing trip, he decided to reach out and was a perfect fit for my 90-Day Case Study Special

Was it the perfect time? Absolutely not.

But that’s what made his transformation even more remarkable.

Despite the festive season and a ski trip, Alfredo lost an incredible 15kg in just 12 weeks!

But he didn’t stop there. Over the next two months, he dropped another 9kg, totaling an unbelievable 24kg lost without extreme dieting, boring cardio, or weight loss drugs.

So what did we do differently?

We created a training plan that fit his busy schedule, whether in his community or the hotel gym

His nutrition plan was flexible, allowing him to enjoy meals with his family over thee weekends and holidays.

We focused on consistency, not perfection, making it easy for him to maintain progress even when traveling.

And the result?

Alfredo now feels energized, confident, and in control of his health again.

But the best part?

I never trained him in person.

Everything was done via my online coaching, where he found the tools, structure, and accountability to succeed—without any guesswork.

Starting next Monday, I’m launching the next batch of just five participants for my 90-Day Case Study Special.

If you’re ready to take action like Alfredo and transform your body without restrictive diets, boring cardio, or weight loss drugs…

DM me the words “Case Study” to jump the queue and get all the details now.

07/05/2025

𝗜 𝗺𝗮𝗱𝗲 𝘁𝗵𝗶𝘀 𝘀𝗶𝗹𝗹𝘆 𝗺𝗶𝘀𝘁𝗮𝗸𝗲 𝗳𝗼𝗿 𝗮 𝗱𝗲𝗰𝗮𝗱𝗲 𝗺𝘆𝘀𝗲𝗹𝗳. 𝗞𝗻𝗼𝘄 𝗯𝗲𝘁𝘁𝗲𝗿!

After a few attempts in the squat rack back in high school, I convinced myself training legs will hurt my knees and I did not start squatting til a decade later.

Learn from my mistake, train legs from Day 1 or all of the bellow benefits

🔥 Increases Overall Muscle Mass
 Legs make up over half of your body’s muscle mass. Training them makes you put on literally 100% more muscle than upperbody alone

🔥 Burns More Calories
 Training legs increases calorie burn not only during the workouts, but long after while they are recovering, helping you shed fat faster.

🦵 Strengthens Joints & Reduces Injury Risk
 Building leg strength improves knee, hip, and ankle stability, protecting you from fall injuries while also increasing bone density.

💪 Improves Insulin Sensitivity
 Leg training boosts your body’s ability to regulate blood sugar, supporting better metabolic health and reducing diabetes risk.

🧠 Boosts Mental Toughness
 Leg day is tough, but pushing through it builds discipline and mental resilience you can apply to every part of your life.

Pro tip if you hate the excessive soreness days after a ledgy:

Switch to full body training dedicating only 1-2 exercises for your legs per workout.

Want more simple, science-backed fitness tips like this?
 ✅ Follow for more and share this post with a friend who skips leg day

24/04/2025

“Get to 10% body fat and put on some muscle!”

That was Tom’s clear response when I asked him what he wanted to accomplish over the next 90 days.

Now this wasn’t someone new to the gym.
 He’d been lifting for years, knew his way around a squat rack, and could easily outpace most guys on the football pitch⚽️

But here’s the kicker👇🏻
 Despite all that effort, his physique never quite reflected the work he was putting in.

It wasn’t a discipline issue.
 It wasn’t a consistency issue.
 It was a strategy issue.

Tom was stuck in the “train harder, eat cleaner” loop…
 Trying to outwork a nutrition plan that simply wasn’t built for growth OR leanness.

After seeing some transformations I share regularly, he decided to stop spinning wheels — and reached out.

During our first call it was clear:
 He had the drive and the work ethic.
 What he didn’t have was a system tailored to reveal the muscle he’d already built while filling in the gaps.

Here’s what we did instead of the usual “eat less, train more” nonsense👇🏻

❌No cutting carbs to near-zero ❌No training to failure and rushing the set to “get a good sweat in” ❌No ditching weekend drinks or brunches with mates

Instead we focused on:

✅Dialing in his nutrition with plenty of carbs to support growth without fluffing up ✅Structuring his training down to the last repetition to remove guesswork ✅Planned for vacations and weekends with a flexible approach

And the result? 💥

Within 90 days, we chiseled him down to 10% body fat, while putting on 1 kilo of lean muscle💪🏻
 Revealing a lean, muscular frame that finally matched his effort in the gym.

How does he feel now?
 Finally proud of the reflection staring back in the mirror.

If you feel like your physique doesn’t match the hours you put in — this is your sign.

Often, it’s not about doing more.
 It’s about doing it right.

And here’s the exciting bit 👇🏻

Tomorrow I’m opening up just 5 spots for the months of May, exclusive high performing men over 35 wanting to elevate their body confidence before their summer vacation.

Want in before it goes public? 😏
 DM me the word ‘SUMMER’ and I’ll send the full details your way.

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Telephone

+971509354034

Website

https://www.instagram.com/still2phat/

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