A 24-week body recomposition programme for full-time-working Australians — three training sessions a week, real food, and weekly coaching that adjusts as you go.
Built for people who work for a living, train around everything else, and want the fat gone — without crash diets or losing their evenings.
The method works because it's built for one set of constraints. Check both lists before you book anything.
A four-phase body recomposition protocol built for one type of client: working full time, training around real commitments, who wants the fat gone in twenty-four weeks — and gone for good after that.
Install the protein habit. Lock the training pattern. Build to 10,000 steps a day. Run a small deficit to confirm the system works on your body specifically. It's simple on purpose.
The fat loss phase. Deeper deficit, sharper training, social-eating protocol. Twelve weeks is long enough for the work to compound and short enough to hold your attention. This is where it actually happens.
Diet breaks at maintenance every five weeks. Training intensity steps up as the deficit tapers. The muscle that's been hiding under the fat becomes visible. You start looking like you train.
The hardest phase — and the one most people have never made it to. Maintenance behaviours installed deliberately, mini-cuts run pre-emptively when drift starts. The fat doesn't come back.
No lock-ins on any tier. Pause or cancel when life demands it.
Month-to-month on every tier. No contracts. Cancel any time.
A free 11-page protocol laying out exactly how Phase 1 works. Includes the full 4-week training programme, a protein-first meal framework, and three short videos on the three mistakes that stall most fat loss.
The Built Lean Method is the system we use to help full-time-working Australians lose fat and keep muscle — without crash diets, hour-long cardio sessions, or everything else in life sacrificed at the altar of "the grind."
Ten years of in-gym coaching sit behind the protocol, almost all of it with adults whose schedules were already full. We coach this brand faceless because the work isn't about the coach — it's about the centimetres off your waist and the version of yourself you're building. Some clients prefer it that way.
Most fat-loss programmes are built for people with unlimited time and no job that needs them at full capacity. The Built Lean Method assumes a 50-hour work week, people at home who need you morning and night, and a life that will not survive you training at 5am and eating out of Tupperware at the dinner table. The protocol is designed around those constraints, not in spite of them.
Mostly because of Phase 4. Almost no commercial programme has a maintenance phase — they sell you the cut and then disappear. The Built Lean Method assumes that losing the weight is the easy part, and that the next two years are the hard part. We coach the maintenance the same way we coach the loss.
For the first 8–12 weeks, yes. Protein tracked daily, total calories tracked five days a week. After that, the tracking tapers as you build calibration. By Phase 4 most clients track one week per month, not daily. If you genuinely won't track at any point, the Self-Serve tier is a better fit than Coached.
As long as you have a barbell, plates, and a rack, or a dumbbell set that goes heavy enough to keep adding load, the method works. If you only have light dumbbells and bands, we'll be honest with you on the call about whether this is the right fit.
Weekday drinking, yes, for the deficit phases. Weekend drinking, no — it's budgeted into your social-eating protocol. We don't do total elimination because total elimination doesn't survive Phase 4.
Three sessions a week is the design. Miss one, make it up or skip — both fine. Miss several in a row and we adjust the programme. The method bends for real life.
That depends on your starting point, your training history, and how consistently you execute — so I'm not going to put a number on it before we've spoken, and you should be wary of any coach who does. What I will tell you is that the programme is built around a rate of loss slow enough to actually keep. Faster than that is usually water or muscle, and it tends to come back. We'll set a realistic target together on the call, based on your numbers.
No. Month-to-month. Cancel any time.
We'll talk about your training history, your current numbers, your goal, and whether the method fits. If it doesn't, I'll point you somewhere it does.
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