Tom Brown

I make fitness simple. Taking the guesswork out of losing fat since 2020.
👇Lose your first 5kg for free.
(1)

10/09/2026

We all wish everyday was chest day right?!

09/09/2026

Jay Sean got me hyped this morning 💪

07/09/2026

Today marks day 1 of the next 8-week block. The sole aim is to get the leanest I ever have and get in the best possible shape.

Earlier in the year, after an 8-month bulk, it got a little bit out of hand. I managed to lose 12kg through April into June in prep for the summer.

Now the summer’s over, the holidays are out of the way, and so are the bbq’s. It’s time to lock in before we become a family of 5 in November.

All this while still doing the school runs, be a present dad and husband, get that quality with the family, run the business, eat the same dinners as the family, and slowly continue my evolution into someone who doesn’t physically hurl at the thought of going for a run (to someone who actually quite likes it).

This is week 1, the starting point. 11 weeks on from finishing the last diet, I weighed in roughly 2.5kg heavier (Maybe one too many strawberry laces consumed).

Now we see how far we can push things over the next 8 weeks and what level we can get to.

Here’s session 1 of this week’s block. Still doing 3 sessions a week, in and out of the gym in roughly an hour. For the first few weeks, here are the targets:

1,900 calories per day
170g of protein
13,000 steps per day
1 refeed day per week at 2400 calories

Let’s get it. Here’s to being the most in-shape dad of 3 you’re likely to see. I may even make the minivan look cool. Maybe.

05/09/2026

Cracking day with the crew and Tony. ❤️🐅

04/09/2026

Just 9 hours to go.

This is for you if you used to be in decent shape and have watched it slide. If you’re in your 30s or 40s with work, kids and a life that doesn’t leave much room for you.

If you catch yourself in the mirror and wonder when that happened. If you’ve started dodging photos. If you keep telling yourself you’ll sort it after this busy patch, and the busy patch never ends.

And here’s why it matters now rather than in January.

These are the good years. Kids are young, you’ve got energy to spend on them if you’ve got any left to give. Every year you leave it you’re a bit further from where you want to be, and you spend another Christmas promising yourself that next year’s the one.

Every person in that first picture was exactly where you are. Reading something like this, wondering whether to bother.

You don’t need to be fit already. You don’t need a clue what you’re doing. You just need to be sick enough of feeling like this to actually do something about it.

Doors close at 9pm and that’s it until 2027.

Link’s in my bio.

03/09/2026

We’re in the end game now.

Spaces close tomorrow at 9pm.

So here’s exactly what you get for your £119.

A training plan built round your actual week, with a video demo for every exercise so you’re never stood there wondering if you’re doing it right.

Calorie and protein targets around food you actually eat, so you’re having the same dinner as your family instead of a sad plate of chicken on your own.

And every Saturday you check in, every Monday I read it myself and write back to you personally. So when your week falls apart, and at some point it will, someone adjusts the plan around it rather than a template telling you you’ve failed.

Two live calls, a weekly video from me, and a group of people in exactly the same boat.

And by the end of it you won’t just be lighter. You’ll know exactly how you did it, which is the bit that stops it all piling back on come Christmas.

£119. Money back if it doesn’t work.

Doors close tomorrow at 9pm. Link’s in my bio, or comment COMEBACK and I’ll send it over.

02/09/2026

Every one of these people had tried something before and it hadn’t stuck.

Not because they didn’t put the work in. Because none of it was built for their actual life.

Finally work with someone who understands your day to day and is actually going through the same.

Doors close Friday at 9pm. Link’s in my bio, or comment COMEBACK and I’ll send it over.

Address

Clay Hill Road
Basildon
SS165JP

Telephone

+447598297590

Website

https://tombrowncoaching.com/28dayfatlossprogram/

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