1:1 coaching for men in their 20s working 40+ hour weeks
Go from skinny-fat to lean and athletic in 6 months, without living in the gym.
(You can't blame your genetics for a plan you never had.)
Four quick taps, then pick a time right here. About 60 seconds.
Apply in 60 seconds
Four quick taps so I can see where you're at, then pick a time on this page.
Your answers only go to me, and are only used to prepare for your call.
Years in the gym, and you still look the same
You're driven at work and you get things done. The gym is the one place where the effort never seems to show.
You start strong. Three months in, work gets heavy, the sessions slip, and you're back at the start.
You tell everyone you're cutting. You haven't tracked a single day of it.
A new YouTube program every few weeks. Every video contradicts the last one, so nothing runs long enough to work.
You find a photo from a year ago. Same arms, same soft middle. Maybe worse.
That isn't your genetics. That's guessing.
Leave it, and it costs you years: looking the same, watching your mates change, and slowly deciding it's just you.
Nobody ever gave you real numbers
Most of the men I talk to tried to get lean the same way: YouTube programs, a dirty bulk, a cut with no tracking, and a fresh start every time the motivation came back. None of it came with real numbers for their food, or a plan that held up when work got busy.
What you've been doing: Programs written for everyone. You get the exercises and nothing else.
The Leangain Protocol: Training built around your week, and adjusted every week.
What you've been doing: Food by feel. Dirty bulks, cuts you never tracked, and "eating clean".
The Leangain Protocol: Real numbers from day one, built from the food you already eat.
What you've been doing: Motivation as the plan, until work gets busy.
The Leangain Protocol: Minimum inputs and a daily check-in, so the plan doesn't depend on how you feel.
What you've been doing: Ten videos, ten opinions, and a new program every few weeks.
The Leangain Protocol: One simple plan. This much protein, these calories, these meals.
So we start with the numbers and the routine, not the motivation.
The Leangain Protocol
Three phases, in order, built to take you from skinny-fat to lean and athletic over six months. A sick week, exams or a work trip slow you down. They don't send you back to the start.
We set your routine and find your real baseline, with a plan built from the food you already eat and the time you actually have. Two weeks of keeping every promise you make to yourself.
GoalA routine you keep, and real numbers to work from.
The weight comes off while you build muscle. Your plan is adjusted every week, and a bad Monday gets fixed on Monday night.
GoalYour abs, showing for the first time.
We push on a base that can take it: a fuller chest, shoulders and arms, and a routine that now holds on its own.
Goal10 to 12% body fat.
Each phase ends when you're ready for the next one, not when the calendar says so.
Nothing left for you to work out
You already know enough. What's been missing is a plan built for you, and someone checking it every day.
Real SMPWR clients
Busy weeks, different starting points, the same method.
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AfterResults vary with your starting point, your consistency and your week. These are individual results, not an average.
I coach the guy I used to be
I'm Seyam, founder of SMPWR. I started lifting at 55kg and spent my first three years in the gym looking exactly the same. I was sure I was eating plenty. When I finally tracked it, I was on about 1,800 calories a day, not the 3,000 I thought.
Along the way I tore my right ACL and meniscus playing basketball. A reconstruction, six months of rehab, and all my leg size gone.
I rebuilt while working full-time in corporate and studying software engineering. With no spare time, I couldn't run on motivation, so I worked out the minimum I had to do every week and did it no matter how busy it got. That's when I made the most progress of my life.
It was never my genetics. It was guessing.
I got to 75kg at about 10 to 12% body fat without ever losing my abs. Before SMPWR, I coached more than 200 men inside another online coaching business. I'm still in my 20s, still juggling a job, uni and this business, and still doing the reps every day.
SMPWR is small on purpose. I build your plan myself, I read your check-ins, and I'm the one who changes the plan when your week changes.
Seyam Molla
Is this for you?
You're in your 20s and working 40+ hours a week: at a desk, on site, in your own business, or around uni.
You've trained on and off for years, and you're still skinny-fat.
You're driven everywhere else, and your physique is the one thing lagging.
You want someone checking in every day, not another program to run alone.
You're ready to invest in doing it properly, once.
You want a program to run on your own.
You'd rather keep guessing your food. Real numbers are the whole point.
You want someone next to you in the gym. This is online coaching.
You're waiting for work or uni to calm down first. It won't, and the plan doesn't need it to.
You want a crash diet or a four-week fix.
Managing a medical condition, coming back from an injury, or dealing with an eating disorder? Please speak to your GP before starting any program. Coaching is not medical care.
What people ask before applying
I've followed YouTube programs for years. Why is this different?
Those programs give you the exercises and stop there. There's no food built around your week, nothing changes when your week does, and nobody checks in. So you switch to a new one every few weeks and nothing builds.
Here you get one plan for training and food, built for you, adjusted every week, with me checking in every day.
Is it just my genetics?
Genetics shape some of the details, like where you carry fat and how quickly you build muscle. But you can't judge them on years of guessing. A lot of the men I coach were sure they were eating enough, or sure they were cutting, and had never tracked a single day.
I was the same. I thought I was eating 3,000 calories a day. When I finally tracked it, I was on about 1,800.
I work 40+ hours a week. Will I actually have time?
Yes. Training sessions run 45 to 50 minutes. Zone 2 walking goes after weights, 30 to 45 minutes, two or three times a week. Food prep is about two hours, once a week, and your daily check-in takes about 30 seconds.
How many sessions you do each week is set around your real week on the call, not a template.
Do I have to give up eating out and my social life?
No. But at the start you'll be stricter than you'd like, and that's the trade. Get lean once and build the habits, and you earn the flexibility after.
I've lived both sides. Years of strict work first, and now I go on holiday, eat what I want and keep my abs.
Do I have to eat chicken and rice every day?
No. Your meal plan is built from food you already eat and like, in exact amounts, with a grocery list and prep instructions. If something on it isn't working for you, we change it.
Why six months?
The first two weeks build the routine. After that you need enough time for the weight to come off while the muscle goes on, plus room for a sick week, exams or a work trip without starting again. Six months gives you that.
I've trained for years. Is this too basic for me?
No. It assumes you already train. You don't need more exercises. You need the food, the numbers and the weekly changes that make the training you already do pay off.
What does it cost?
You'll get the exact numbers on the call, once we both know it's the right fit. There are payment options, so you don't have to pay it all up front.
What happens after I apply?
You tap through four questions, then the calendar opens right here and you pick a time. On the call we go through your week, what's been keeping you stuck, and what your six months would look like. If coaching is the right fit, I'll show you how it works. If it isn't, I'll tell you.
Who sees my progress photos?
Your photos sit in your coaching app and are only used for your coaching. They never appear in marketing unless you give separate written consent.
Six months from now, you'll still be busy.
The only question is whether you'll still be guessing.
Four quick taps, then pick a time right here.