Put The Club On Your Phone
Fitter, leaner and stronger — with a group of Essex dads doing the same thing.
Your training, food and progress are saved to your account — so a new phone never means starting again.
Welcome Back
Sign in and everything picks up where you left off.
Tell us about yourself — we'll use this to set your calorie and macro targets, and to keep your progress safe on your account.
Here's your target, —.
Based on your goal, weight, height and age.
WELCOME TO THE MEMBERS AREA.
Where are you starting from today?
Take back control and start your transformation.
Start onboarding →Everything you need to achieve optimal results as a busy dad.
Go to hub →Take Back Control
Start your transformation — work through these in order.
Health Declaration
Two minutes, and it matters. I need to know you're safe to train and what to adapt — and I need someone to call if anything goes wrong. Nobody sees this but me.
Meet The Other Dads
This is the bit that makes the Club different. Before anything else — jump in the WhatsApp group, say who you are, where in Essex you're based and what you're here to change. Everyone in there was exactly where you are now.
Take Your Before Photo
Nobody sees this but you. It never leaves your phone, it's never posted to the group, and your coach can't see it unless you choose to send it. In 12 weeks it'll be the single most convincing thing you own.
Download Your First Programme
Weeks 1–4. Based on home or gym, and your session length.
Here's Your Initial Diet Management Strategy
The simplest method for a busy dad.
No weighing, no logging, no apps to argue with. Follow these and the numbers look after themselves.
Your First Week
You're already in the Club. Work through these over the next 7 days — one thing a day, no rush.
Start Here · Listen
The Busy Dad Guide
To Living a Healthier, Leaner and Longer Life.
Everything I need you to learn is in this audiobook. This has the ability to not only change your life, but increase the length of time you're on this planet.
Track Your Composition
After each weigh-in on your scale, enter your figures below. Every reading is saved and your progression is tracked automatically against your previous entry. Only got a basic bathroom scale? Body fat % on its own is plenty — leave the rest blank.
Worth knowing: it estimates body fat by passing a small current through you, so the number moves with how hydrated you are. Don't chase the figure. Weigh in the same way every time — same day, first thing, before food — and watch which way it goes over a month. That trend is what tells you something.
Record first thing every Monday morning only
Your Journal Optional
This is your guide over the next 12 weeks. Follow it page by page, each day, to remain accountable and on track. It's a paperback so it'll take a couple of days to land — that's why it doesn't hold up anything else.
Performance Stats
Your best lifts by rep range and furthest cardio distances, pulled straight from your training log. This updates automatically as you train — come back any time to check where you stand.
This is where your training history lives — best weight lifted at 1–5, 6–10, 11–15 and 16+ reps, plus your furthest cardio distances, all pulled automatically from the sets you log. Nothing logged yet, so there's nothing to show — log your first set on today's session and it'll start filling in here.
Phase 2 stays open — you can carry on ticking those off from inside the Club.
Everything You Need
All your coaching products in one place.
Everything food-related lives here — your daily targets, the five rules, full meal plans at every calorie level, three recipe books and your food tracker. If the five rules aren't your thing, this is also where you'll find the other ways to manage your intake.
Curry nights, seafront 5Ks, quiz nights and the monthly Club challenge. This is the part that keeps dads here when motivation runs out.
Ebooks and published books to carry the education side of the programme, in order of importance.
ABC Fitness, Leigh-on-Sea
A coaching community for busy dads helping you regain control without disrupting your already busy schedule.
Your Daily Targets
Loading your targets…
Choose Your Preferred Diet Management Option
Pick the one that suits how you want to eat. Whichever you choose becomes your method on the home screen — tap The Five Rules to read them in full.
Your Food Log
Everything you log lives here — today against your targets, and every previous day below.
Logging your meals above fills this in. Want to log individual foods too? Choose Calorie Tracking under Diet Management.
Every day you log is kept here so you can see how your numbers move week to week.
The Recipe Books
Tasty, macro-based recipes, snacks and smoothies. Pick a book below.
Maximise Your Edge
Now that your diet is squared away, it's important to maximise the extra edge you'll get from the right supplementation. This is the combination refined over 10 years to produce the best results for men. Watch the video below for a full breakdown of each supplement and how it benefits you.
Here are the links to all required supplements.
The Club
Who's training, who's logged, and — the one that matters — who's gone quiet.
The 5am Fitness Club
Only the two of you can read this. Anything out of order, tap Report and it comes straight to James.
Health declaration
Answer honestly — nothing here disqualifies you, it just tells me what to adapt. Only I see this.
Find a training partner
Other members will see your first name, your rough area and when you train. Nothing else — no number, no surname. You can take yourself off any time.
How was last week?
Five questions, about thirty seconds. It's how I keep track of you when I'm not standing next to you.
Now let's work out your dietary targets
You've had a week of the Five Rules. If you want the numbers behind them — calories, protein, carbs and fat — I just need two things.
Messages
Conversations with other members. Nobody sees these but the two of you.
Manage Content
Edit the app without coming back to a build. Changes save to the Club and reach members on their next open.
Morning, Dad.
Choose your programme
Pick a training programme to see today's session here.
Log this week's weight and check in before Monday's Q&A.
Your Training
Pick a programme and it opens here every time you tap Train.