PropaneProtocol

£200 or 10 monthly payments of £25

PropaneProtocol

The simple inputs needed to look good naked and perform even better.

WHAT IS THIS?

One of the biggest misconceptions in the fitness industry right now is that “tracking your calories and macros is the answer reaching your goals”.

Back when we first started focussing on macro tracking and logging everything, I remember thinking that because I tracked what I ate in my phone, results would take care of themselves.

We realised that in spite of that, it was still difficult to find balance between the plan and a normal life.

Social events and evenings were a struggle.

Weekends were a struggle.

We fell off the wagon when work was manic.

Temptation and cravings got the better of us.

We started out balancing our fitness and diet around 60+ hour weeks in the finance world.

Since then, we've helped over 4000 busy, normal people simplify their way to dramatic results.

The PropaneProtocol is the result of the diet, training and lifestyle strategies we've used with our clients to deliver repeatable, reliable results no matter how hectic your life is.

Here's what our clients say:

Who are we?

We're Jonny, Yusef (that's us in the pic) we built the PropaneProtocol programme with the intention of leading you through a 6 week "on ramp" experience to getting results in a sustainable way, no matter how busy your life is.

Over 6 weeks, as well as a customisable nutrition and training approach, we'll be teaching you all of the methods and strategies we use with all our clients, empowering you to use these principles to guide your training for life.

WHAT YOU'LL LEARN

Learn how to drop fat, gain strength and simplify your diet and training decisions even when life gets in the way. 💪
How to create enough flexibility to remove the conflict between your social life and diet. 🌯
How to balance fitness and life while juggling 10 commitments at once. 🧘‍♂️
How to stay motivated, even on off days. ⚡️
Understand what to eat, when to eat it and how to juggle the ideal diet approach with eating and drinking out. 🍹
How to create results and changes that are sustainable, without overhauling your lifestyle. 🔥
How to feel in control of your fitness rather than at the mercy of it. 👨‍🚀️

Here's what our clients achieve:

WHO IS IT FOR?

You have some experience with a diet and training plan and you've tried

other approaches in the past.

▶︎ You're balancing nutrition and the gym around a busy work schedule,

social life or family commitments.

▶︎ You DON'T want to live like a fitness model to get results.

▶︎ You want to focus on the keyinputs that create physique & health

results rather than spend hours in the gym for the sake of it.

▶︎ You've never really experienced the results you want from your efforts.

Sound like you?

What Support Will There Be?

Customisable Fit Solution For Your Nutrition & Training

We know first hand that everyone's needs are different. Your diet and training approach will be customisable to your requirements.

Training Plan For Gym & At Home
COVID locked the world down. Don't worry, no matter your situation in terms of access to the gym, we have exercise options for you.

How to build and manage your own meal plan and approach using our methods

Not only will you be given templates to follow, you will learn how to create them yourself, and moving forward be able to manage your own diet with ease.

Video Modules & Tutorials

Every exercise and concept we use in the program will be explained in detail inside out membership portal. You will have full access to this for the 6 weeks.

All you'll ever need to pursue your fitness goals
The aim with the Protocol is to give you all the tactics you could need to chase your fitness goals for LIFE. There is well over a year's worth of programs in there. Whilst you'll get great results after only 6 weeks, the tools in the Protocol are designed to be effective forever (or at least until humans have evolved past our current organic make-up).

FAQs

How does the program work?

We deliver the program through our online member's area which includes access to all the materials, guides and tutorials you need.

I'm new to training, will this still work for me?

In short, yes! We've built multiple versions of the program that are appropriate for all skill levels and can be used by those who are new to training or those who have been training for years. We offer weekly coaching with this experience so that you'll never be left wondering what to do or how something works.

How many hours per week will I need to do this?

All of the training and diet commitments are flexibile and adaptable to you, so we can mould them into 10 minute sessions 2x per week if that's what is need to fit your schedule. To engage with the content, there's a short video to watch 4-5 days of each week (typically less than 15 minutes).

I'm in my 50s, will this still work for me?

In short, absolutely! This is possibly the most common question we recieve. Our programs are built with all ages in mind and customised exactly to your needs. Jo, one of our coaches, has hit multiple records in powerlifting at 51 and balances a flexible diet and training schedule around her family and social life. There are no cookie cutter solutions here, we provide you with exactly what you need for your goals and abilities, giving you the support you need along the way.

I have an injury, can you help?

All of the training and diet commitments are flexibile and adaptable to you, so we can mould them into 10 minute sessions 2x per week if that's what is need to fit your schedule. To engage with the content, there's a short video to watch 4-5 days of each week (typically less than 15 minutes).

What if I don't get any results?

We have a simple policy regarding this. If you can show us that you've taken action on the advise and coaching instruction, followed our guidance and taken part in the coaching but STILL haven't seen anything by way of results, we'll issue you a full refund for your investment. We're very confident that if you follow the program, you'll get results you're proud of in 6 weeks.

Module 1 : INTRO & GOAL SETTING

Lesson 1 : PropaneProtocol : INTRO & OVERVIEW

Lesson 2 : Day 1 : YOUR MACROS – Overview of the PropaneTracker

Lesson 2 : Day 1 : YOUR MACROS - Daily Weigh ins

Lesson 3 : Day 1 - GOAL SETTING - Guide and Worksheet

Lesson 3 : Day 1 : GOAL SETTING – BONUS : The ‘5 Why’s’

Lesson 4 : Day 2 : MAX TESTING

Lesson 5 : Day 3 : CALORIE TARGETS

Lesson 5 : Day 3 : CALORIE TARGETS - What do weight fluctuations mean?

Lesson 6 : Day 4 : THE HABITS AUDIT

Lesson 7 : Day 4 : HABITS 101

Lesson 8 : Week 1 : SUMMARY + TASKS

Lesson 9: BONUS - 16 Mistakes

Lesson 10 : Week 1 – Q & A

Lesson 11 : BONUS: Impact Mapping

Module 2 : YOUR TRAINING PLAN

Lesson 1: Day 1 - Recap

Lesson 2.1: Week 2, Day 2: Your Training Program

Lesson 2.2: Week 2, Day 2: Overview Of Your Training Plan

Lesson 3: Week 2, Day 3 - Macros

Lesson 4: Week 2, Day 3 - Common Mistakes

Lesson 5: Week 2, Day 4 - Daily Planning, Tracking Methods

Lesson 6: Week 2, Day 4 - Daily Planning, 2:1 Method

Lesson 7: Week 2, Day 4 - Daily Planning, Fasting

Lesson 8: Week 2, Day 4 - Sleep

Lesson 9: BONUS: Tracking

Lesson 10: Training Program Video Overview

Lesson 11: Training Program: Substituting Exercises

Lesson 12: How to add your training plan to your tracker

Lesson 13: BONUS: Meal Planner Spreadsheet

Lesson 14: Why NOT to rely on a meal plan

Lesson 15: Week 2 Q&A

Lesson 16: Dealing With Muscle Soreness

Module 3 : SLEEP BONUS

Lesson 1: The Sleep Advantage

Lesson 2: The Ultimate Bedtime Routine

Module 4 : BALANCE

Lesson 1: Week 3 - Intro

Lesson 2: Week 3 - Day 1 - Eating out

Lesson 3: Week 3 - Day 2 - Training flexibility

Lesson 4: Week 3 - Day 2 - Training OPTIONS

Lesson 5: Home Gym Routine

Lesson 6: Bodyweight program + Handstands

Lesson 7: Alcohol

Lesson 8: Week 3 - Day 5 - Motivation

Lesson 9: Week 3 - Task Summary

Lesson 10: Bonus: The Nutritional pyramid

Lesson 11: Caring for your mind

Lesson 15: Bonus: Alcohol (In depth)

Lesson 16: Week 3 - Q & A

Module 5 : HEALTH AND PERFORMANCE

Lesson 1: Welcome to Module 4

Lesson 2: Diet: Micronutrition

Lesson 3.1 Diet: The Greens Smoothie

Lesson 3.2 Diet: The Greens Smoothie

Lesson 4: Training: Mobility

Lesson 5: Bonus: The Training Pyramid

Lesson 6: Guide To Rest Periods

Lesson 7: Mindset: When Things Don't Go To Plan

Lesson 8: Dealing with Roadblocks:

Lesson 9: The secret to stress-free success

Lesson 10: "Staying Stupid"

Lesson 11: Week 4 - Task Summary

Module 6 : MOBILITY GUIDE

Lesson 1: Bonus: Interview with Dean Somerset

Lesson 2: Squat Stretches

Lesson 3: Shoulder Stretches

Lesson 4: Hip Flexor Stretches

Lesson 5: Chest Stretches

Lesson 6: Piriformis Stretches

Lesson 7: 5 Tips For Training Around Injury

Lesson 8: Bonus: Caring For Your Body

Lesson 9: Don't Ignore The Niggles

Module 7 : AUTOMATE

Lesson 1: Day 1: Automate Your Diet

Lesson 2: Day 2: Nutrient Timing

Lesson 3: Day 3: Supplements

Lesson 4: Day 4: Automate Your Training

Lesson 5.1: Day 5: Binges and Food Anxiety

Lesson 5.2 : Day 5: Binges and Food Anxiety

Lesson 6: Training block 2: Weeks 5-8

Lesson 7: Supplements and Nutrient Timing

Lesson 8: Week 5 Tasks

Lesson 9: Bonus: Diet Flexibility

Lesson 10: Bonus: The Traffic Light System

Lesson 11: Bonus: Managing Diet Around Social Situations

Binges & Relationships With Food

Lesson 1: The "WHAT"

Lesson 2: The "WHY"

Lesson 3: The "HOW"

Module 8 : SUSTAIN

Lesson 1: Day 1: Sustaining Your Progress

Lesson 2: Day 2: Maintaining & Building Your Strength Long Term

Lesson 3: Day 3: Lifestyle Management & Playing The Long Game

Lesson 4: Day 4: Options Moving Forward

Lesson 5: Tasks For This Week

Lesson 6: Bonus Lesson: Falling back in love with the process

Lesson 7: Bonus Lesson: I've finished my diet, do I have to sign the rest of my life away to myfitnesspal to maintain my gains?

Lesson 8: Bonus Lesson: Keeping your abs when coming out of a diet

Lesson 9.1: How not to be "one of those boring guys that is always tracking macros"

Lesson 9.2: Menno Henselmans on 'public displays of fitness':

Module 9 : REST AND RECOVERY

Lesson 1: Welcome to Module 7

Lesson 2: Rest and Recovery

Module 10 : MANAGING HUNGER

Lesson 1 :Welcome to Module 10

Lesson 3: Extras

Lesson 4: Recipes