Three free tools built by Sam to help you eat right, train smart and structure your week around your real life. No guesswork. No generic plans.
Each tool takes less than a minute. Enter your details, get your personalised output — then decide if you want Sam in your corner full time.
Get your exact daily calorie and macro targets — protein, carbs and fats — based on your body, goals and activity level.
Tell Sam how many days and how much time you've got. Get a full week's training plan built around your schedule and equipment.
Shift work, family, full-time job — life gets in the way. This tool structures your training around your actual week, not an ideal one.
The free tools are the starting point. If you want results that actually stick, Sam works with a small number of clients at a time — so reach out before the spots fill up.
Sam built these tools because he was tired of seeing men follow generic plans that never accounted for real life — shift patterns, family commitments, limited time.
These free resources give you the same starting frameworks Sam uses with his coaching clients. Use them, see the difference, and if you want results that compound week on week — reach out.